Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-16
- Strength training while losing significant weight
- Getting Fit and Getting Big?
- Good starter workout for someone who is overweight, bordering on obesity.
- Simple pull up bar - 2 hour morning project - for under 30$
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Weighted pull-up/chin up form question?
- Diet issues/help
- I'm having Issues with the Beginner Shrimp Squat. Need some advice
- Working around climbers elbow?
- Are down workouts effective for growth?
- Advice on Muscle Recovery
- I’m Considering a new Strength Training Regimen for my Calves and Quads. I Want Feedback Before I Hurt Myself.
- Uneven pull up programming
- Regular pull-ups vs weighted pull-up negatives for increasing pulling strength
- Achievable results from short, simple and consistent Push, Pull, Leg, Core routine. Share your experience.
- Adjusting my workouts to workout throughout the day. Is this an efficient way to build muscle? Or even lose fat and maintain a good fit body? *Read full thing*
- Doing tractor tyre squats and tyre flips, with pulls ups, chinups, push-ups.
- Hips to bar in front lever pull-up
- adjusting rr for higher volume/density?
- Is there any point in strength training when you are on a calorie deficit?
- CircSci : auto-regulation. Podcast by Aaron Koz, circus artist and trainer
- Should I stretch when I'm sore?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-16 Posted: 15 Jan 2021 09:01 PM PST Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders:
NEW EXCITING NEW YEAR NEWS:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| Strength training while losing significant weight Posted: 16 Jan 2021 05:48 AM PST I'm fat, let's not sugar coat it. 6' 240 with a clear beer gut. I'm ≈10lbs down from the last two weeks after cutting out drinking entirely, intermittent fasting 18:6 and cleaning my diet up in general. However, losing weight isn't my only goal, I'd like to tone up a bit and even build muscle somewhat. What kind of exercises should I be doing to both lose weight and advance my strength level to a more fit level? I'm not overly concerned with having huge muscles, just good functional strength and not to look "skinny fat" when I get down to my goal weight of 190. I have a big frame with strong legs, broad shoulders and a barrel chest, which I'd like to maintain, just a big ole tire around my waist. I've noticed my output is much diminished with almost ANY strength exercises if I eat before the fueling window and my soreness is through the roof. So I'm looking to stick with high rep body weight exercise, and intense cardio training as well. What do the experienced folk have to recommend? [link] [comments] |
| Posted: 16 Jan 2021 08:51 AM PST I (45M 6' 200 lbs.) have had a 34" waist for most of my life. Now that I am getting into fitness (for approx. 1 year) I am focusing on strength, and therefore eating at a slight surplus. My waist has now increased by about one inch (to 35"), and I wonder if this is inevitable while gaining muscle, or if I can still gain a good amount of muscle without eating at a surplus. Is it perhaps time to start a deficit, or even maintaining? My worry with this is not getting enough nutrition, particularly protein. [link] [comments] |
| Good starter workout for someone who is overweight, bordering on obesity. Posted: 16 Jan 2021 06:24 AM PST I'm a stress eater, and well, you know 2020... So I've put on more weight than usual. I always had a bit of fat, but it never got in the way of lifestyle, I walk, I take the stairs, but started putting on weight. Now I need to get out of that, and almost all of the bodyweight exercises I can find are too hard to even start doing. I can manager something like 6 push-ups, and zero pull-ups. Hell I can barely hang there for more than a few seconds. So from experience what would be the best way to get started. Exercises, exercise plans or guides to first make this into a habit, and then eventually get fit? Note: Price is an issue up to a point; I have some leftover savings for gyms, but they're relatively cheap (a plan usually costs something like $19.03 / month). So yes I can afford paid courses, but not the most expensive ones. [link] [comments] |
| Simple pull up bar - 2 hour morning project - for under 30$ Posted: 16 Jan 2021 11:25 AM PST First adjustable pull up bar https://imgur.com/gallery/Nhed140 Just wanted to share this idea, I've browsed through other pull up bar options but this seemed to make the most sense in terms of space and function. Its simply 2 2×4 s with hole on one side, slot on the other so the bar can be removed. The bar is a galvanized 3/4 in 4' bar, trimmed to size. I imagine it would work well in hallways and you'd only have to patch a few screws holes on dismantling. All for under 30$! The first plan included putting some cross bracing on, but attaching to the wall seems very secure and all the weight pulls down. [link] [comments] |
| Posted: 16 Jan 2021 08:35 AM PST Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Weighted pull-up/chin up form question? Posted: 16 Jan 2021 01:28 AM PST So obviously when doing vertical pulling you can do either hollow back or hollow body. Typically aiming to get your chest to the bar. However I find it's very difficult to maintain that type of form when adding decent weight. I've been watching some YouTube channels, specifically meckanimal, but others to like Austin Dunham and micha Schulz, and when they do their weighted pulls, the form looks odd, like they pull high as they can which is normally about to eye/nose level and then jerk to barely get their chins over the bar. Is this the correct form for weighted pulls? [link] [comments] |
| Posted: 16 Jan 2021 10:22 AM PST Hey guys. I'm not sure where to exactly post this but I feel like it deserves it own post. Starting last Sunday I slowly over a week switched my diet around and went back to heavy fitness regimen. Now the issue I am having is that ever since I started my diet the first couple days were good but now the past two days, my body is rejecting everything. This includes my protein shakes, main foods I eat (chicken/Brown rice/ Eggs) and even others. Now I'm not one to track all my macros but I track my protein mainly. I have simple chicken/brown rice meals with veggies and salads mainly once a day maybe two. Now it it's a heavy task to even finish my chicken meal without wanting to throw it up. Even if I'm starving. Is this just something I have to get used too? I'm not really used to eating about the same thing everyday repeatedly. Im just sick of food in General lately and wondering how I can change things up? [link] [comments] |
| I'm having Issues with the Beginner Shrimp Squat. Need some advice Posted: 16 Jan 2021 11:51 AM PST So I have been doing the recommended routine mixed with weights for a couple of months now. I have been doing the split squats with 30 pound weights and I am able to do 3 sets of 8 reps. The problem is that I do not own weights heavier than 30 pounds and I am looking for my next progression. So I decided to try on some beginner Shrimp squats. On my left leg I am able to do it with okay form, but on my right leg I am falling over and the heel of my feet gets raised. Could someone tell me what my issue is and how to fix it? I have had problems with leg flexibility in the past. I cannot get my legs in the lotus position at all, my left knee does not bend properly and gets quite tensed. I have posted a video of the issue with beginner Shrimp squats. [link] [comments] |
| Working around climbers elbow? Posted: 16 Jan 2021 10:56 AM PST After 10 months of calisthenics I recently started having mild tenderness deep in my elbow, near where my brachialis is attached. A quick Google search tells me it's most likely climbers elbow. It's barely noticeable until I start doing rope climbs, part of my pulling routine. In fact, it barely hurts until I do them, after which it hurts very badly. It also hurts a bit at the top of any RTO exercises, where my elbow is locked out. Should I just stop doing rope climbs and RTO variations until it stops hurting? Nothing else really irritates it. Zero irritation during front lever and weighted pull-ups, for instance. [link] [comments] |
| Are down workouts effective for growth? Posted: 16 Jan 2021 10:44 AM PST So I've been increasing my push ups I started with 25 down and Im currently really enjoying the pump and the workout that these down workouts are giving me, I'm going to try and attempt 30 down because I recently did 29. Do you guys think that this type of workout is good for building mass? I do 15 down on pulls aswell. [link] [comments] |
| Posted: 16 Jan 2021 04:04 AM PST I am a 33M who exercises intensely 3/4 times a week with a mixture of circuit and strength training. My diet is good but devoid of any supplements. I find increasingly that my body is taking longer to recover, particularly my joints and core muscle groups. I know that there is an element of simply ageing to this but I am looking for advice on how to speed up muscle recovery, be it with particular food groups, treatments or supplements. [link] [comments] |
| Posted: 16 Jan 2021 12:01 PM PST My name is Wren, I'm 17 and female. So I haven't run in a while due to my Raynaud's and the very cold weather. I don't think most aerobic exercise is an option due to my small living space. I'm considering wearing ankle weights during my day to day life to increase strength and build muscle mass. I want to start very light. Like 2lbs per leg, slowly working it up to wearing it full time by the end of week one. By a month in, I want to be at 5 or 6 lbs a leg, with an end goal of 10lbs a leg by a few months down the road. I'm not planning on running or jumping in them, just walking and leg-lefts and stuff like that. Maybe it could even help build core strength! But I want to know if there is a less dangerous way to do this. I've heard about people trying to get to 15 lbs per leg in a month and seriously injuring themselves. I would appreciate any feedback. Thank you for your time, Wren =3 [link] [comments] |
| Posted: 16 Jan 2021 11:29 AM PST Hey guys, Recently, I started training for the one arm pull up with uneven pull ups (or mantle pull ups, one ring higher) and became curious on what would be the best way to integrate them into my routine. I do one side rest 30 sec and do the other. Although it seems okayish I still feel that I am not completly rested on the second side. At the same time, I dont want to extend my workout by too much. So, out of curiosity, what do you guys do? What do you think its the best way ( more efficient?) to do it? [link] [comments] |
| Regular pull-ups vs weighted pull-up negatives for increasing pulling strength Posted: 15 Jan 2021 11:48 PM PST I started the RR a couple of months ago. I've been doing weighted pull-up negatives (+7.5 kg) for the vertical pulling, around 8 seconds per rep, focusing on keeping my shoulders down. I really feel these in my back, and the day after training it usually gets sore. However, now that I've switched to doing sets of regular pull-ups (6x3), I don't really feel much in my back after sets or the next day. Does this mean that it's better to do weighted pull-up negatives than regular pull-ups if I want to get stronger? Or should I maybe alternate between the two for each session? [link] [comments] |
| Posted: 15 Jan 2021 10:41 PM PST This may seem like a naive question or topic. I see people all over this sub trying to jump to learn skills and tough progressions before even they are ready and their joints are properly conditioned. I somewhat hate this hurry into progressing because I don't want to do it for me, not show anybody what skills I have learnt. Often this hurried approach leads to injuries and setback. No hard feelings to anyone. This is the way I think. I want to know what happens if someone performs nothing but 1 Push, 1 Pull, 1 Leg and 1 Core exercise with proper progression (bodyweight only; maybe much later added weights) for a very long period of time consistently. By long I am asking 1 year +. The individual workouts may be small like somewhere around 20 mins or so. What kind of results do you get? Strength, hypertrophy, aesthetics. Kindly share your experiences and your opinions. [link] [comments] |
| Posted: 15 Jan 2021 03:12 PM PST i was wondering is working out throughout the day a good way to build muscle..especially since i am limited with equipment at home and am not able to get access to the gym especially with covid cases and lockdown.. so the type of exercises i was thinking of doing throughout the day include body weight pushups almost everyday throughout the day(sometimes most of the sets will be done in one sitting), dumbbell back rows (only have light weights for these so i go for around 30 reps so far for it, it might increase as i grow stronger), body weight squats, lunges, and ab and core work. i'll still do bicep curls too or lateral raises and diamond pushups. the only exercise i'll mainly be doing almost everyday will be pushups and that will be throughout the day as well (and keep in mind also i do some or most of these pushups sets in one sitting but i'll still do more later throughout the day out of boredom). while all the other body parts like back, legs, abs/core, shoulders, arms, etc. will be done every other day as pushups is the only main body weight workout in here. however i also do things like squats and lunges, as well as dumbbell rows throughout the day too (again some to most of these will be sets will be done in one sitting), and they are pretty high reps too. to give an example: just today i did something like dumbbell back rows for eight sets. and i did four sets within 40 minutes (i didn't really keep track on rest time, i just did one set, watched tv, and did another and so on). and then a hour or two later i did another four sets, two within one hour, and then the other two the next hour. and i'll stop or go again later in the day depending on my mood. (this will be the same with any other exercise i do for any body part such as pushups, squats, lateral raises, etc.) i was wondering if this is an efficient way to grow? or will this be bad on my bones or joints/is this overtraining? i was thinking that probably some prisoners do this too, but with body weight and they're pretty big, so it can work the same way for other people i guess, right? anyone have experience with this? [link] [comments] |
| Doing tractor tyre squats and tyre flips, with pulls ups, chinups, push-ups. Posted: 16 Jan 2021 01:42 AM PST I want to get healthy and lose weight. Would this help me keep some muscle, or would I need to incorporate other full body workouts? [link] [comments] |
| Hips to bar in front lever pull-up Posted: 15 Jan 2021 07:42 PM PST Hey guys! So I've been able to hold a front lever with atrocious form for a while, but for the last month or two I've been working toward better form, and I've gotten my hips in line, but my scapula seem to be the major problem. As a result, I've been working on front lever pull-ups to hopefully help strengthen the front lever itself. Herein lies the problem however, in my dogmatic pursuit of good form, it's been extremely aggravating that I cannot get my hips to the bar even when doing advanced tuck front lever pull-ups. When I get to the top of my range, my bicep hits my forearm, despite my bicep being tiny, and my hips are locked about 1-3 inches underneath the bar. It feels like I literally cannot pull up anymore, and I just sort of sit there, stuck. Moreover, I can't even hold a touch advanced tuck front lever, and when I try my p-bar starts to fall if I ever try and press my hips to the bar. Any advice? Thanks in advance! [link] [comments] |
| adjusting rr for higher volume/density? Posted: 15 Jan 2021 08:17 PM PST Recently read a piece by Menno Henselmen talking about the differences in training men v. women. He basically posits that the difference in muscle mass gains between men and women may not be as large as made out to be (ig not relevant my routine but gives me a bit of hope), but that male-targeted routines don't take advantage of the better endurance of women's slow twitch muscles and better recovery time (when not high-intensity) because of some shit to do with estrogen. He thinks that women require more rest days for higher intensity workouts (by which I assume he means closer to max weight?), and recommends that chicks go for higher volume routines and better space/reduce explosive routines. Also read some reddit thread that regardless of gender some people just respond better to high volume low intensity than others and vice versa. Anyways, I really don't know enough about fitness to know how sound any of that is, but it does kind of line up with my experiences. I once took weightlifting for a semester; it was extremely frustrating. Followed the routine recommended by instructor (i think one of the usual push/pull/legs kinda splits) and initially saw gains, but completely plateaued halfway through the semester. Pullups (machine assisted ones), bench presses, it just wasn't going up. If anything it was getting harder. Instructor didn't know what to say. Went to some fitness subreddit and picked up some dude's benchpress routine, didn't make a difference. Was completely bummed, and ended the semester at the same level of fitness that most of the dudes had started with. Then I picked up rock climbing (bouldering), 2-3 sessions a week for an hour each. Within a month or two I could do multiple strict pullups and diamond pushups in a row. Pullups made sense, because climbing, but pushups? All my triceps were doing were supporting my biceps, but somehow they'd pumped up faster than they had doing bench presses. I was thrilled. Climbed for over a year (with a like 5 month and then 3 month break in between) and only once ran into plateauing issues which I was able to overcome with top-roping (got interrupted by college though). Unfortunately climbing is no longer accessible for me, and over the pandemic I've really let myself slack off a lot, so I've atrophied back to square one with regards to strength. My male roommate and I started doing some really loose routines together (alternating hundredpushups.com, onefiftydips.com, 50pullups.com, that kinda thing). At the beginning (and honestly now) just a standard pushup was a lot for us. We had to work up via inclined pushups. I actually had better starting fitness -- easier time doing proper form pushups with incline and had regular pushups down before him. But since then he's overtaken me because, same story as with weightlifting class, my progress just cut short. (I've since started some grease the groove pushups training so we'll see if that boosts me). On the flip side, when it comes to bench dips, which aren't that intense for either of us, even though we started in similar places I'm now at 3x his max reps (yeah, I know I should move on to the dip progression now). Point is, idk if any of my sources are right, but via the power of confirmation bias I'm starting to think I just get more out of higher volume/density and lower intensity movement. In a couple weeks I'm going to have access to rings and get started on this sub's RR. I'll roll with it as is because, well, it's what's recommended, but if I run into a wall again I'm going to switch things up. Does anyone here have similar experiences and/or advice as to modifying the RR? [link] [comments] |
| Is there any point in strength training when you are on a calorie deficit? Posted: 15 Jan 2021 03:01 PM PST So basically, I am a skinny guy at 5'11 155 lbs, but the problem is I actually have a decent amount of fat. My stomach is covered in a layer of skinny fat and my face has quite a lot of fat as well. So my problem/question is this, I know that in order to gain muscle, you have to both do strength training AND have a calorie surplus. However, in order to lose fat you have to have a calorie deficit (correct me if I am wrong anywhere here but that's what I've read). I am more concerned with losing fat, so I am currently on a calorie deficit, but I also want to build some muscle. But is this even possible at the same time? [link] [comments] |
| CircSci : auto-regulation. Podcast by Aaron Koz, circus artist and trainer Posted: 15 Jan 2021 03:33 PM PST Where he interviews Dr. Eric Helms, a research fellow at the Sports Performance Research Institute New Zealand, author on MASS Research Review, two books, and competes internationally as a powerlifter, strongman, and bodybuilder. They mostly discuss auto regulation, how it is used in programming for strength athletes and how that could translate to the dynamic movements in circus. All of which I thought had cross over to this subs interests. They also touch on hormonal cycles, oral contraceptives and other topics. I hope this doesn't break the advertising rule or any others. I just found it fascinating and that it would be of interest here. [link] [comments] |
| Should I stretch when I'm sore? Posted: 15 Jan 2021 08:17 PM PST I'm going for the splits. My current routine recommends doing stretches 3 times a week. I want to keep busy the other days, and I REALLY wanna focus on the splits. So I do splits related strength training (hip flexor, hamstrings, adductors). I do this because my physical therapist recommended strength training as a way to improve stretching. I end up being sore in those areas, so when I do splits stretches, I feel weird. Not hurtful weird, but weird like walking while sore. Is there a drawback to this? Any recommendations of what to do on my off days? My current routine: https://www.youtube.com/watch?v=Zq6_DzukdCU [link] [comments] |
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