Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-18 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-18
- You NEED rest weeks. This is part of a solid training lifestyle, you don't get farther by never taking time off (it also doesn’t mean you’re lazy or that you're gonna lose all your progress or gain a bunch of fat)
- How to not quit on that one last rep?
- Full Planche Push ups 3-5 primary muscles worked ranked by (Best to Worst)
- Best push up variation for chest?
- Full/straddle planche strength transfer to full/straddle maltese planche?
- when should i start doing calisthenics?
- Doing more reps with RR
- Its okay this front lever routine?
- Single leg squats compared to back squat (with load calculator and a big list of exercises with progressions)
- I have no equipments...
- Opinion on new workout routine?
- Opinion on routine
- Daily full body approach to increase weekly volume over current PPL routine
- Weighted pull-ups not getting me to front lever
- Centre of chest not recovering
- Swinging while doing Scapular Pull-Ups
- Follow-along YouTube channel reccomendations for bodyweight workouts
- How to achieve a backflip?
- Harder Version of Chin Up?
- Do any wrist straps do HRV accurately?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-18 Posted: 17 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:
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| Posted: 17 Jan 2021 03:46 PM PST Don't underestimate the importance of recovery weeks. Yes, a literal WEEK where you don't train anywhere near your regular intensity. And this perspective of always needing to feel like you're being pushed to the edge relentlessly, and that you're lazy or bad for taking even a DAY off.. it needs to go. And yes, sometimes there IS a mental component that makes you believe you're gonna *lose it all* if you take a week off.. but do you really think you'll balloon 20 lbs or lose months of muscle just because you took a WEEK off? Did it take you a week to gain 20 lbs or build those muscles? Your body isn't just a pile of muscles that control your skeleton. You are a nervous system too. And the nervous system doesn't categorize different kinds of stress into their own little buckets. Physical stress (which includes working out) comes out of the same bucket as sleep (quality AND quantity), illness, and "regular life" stress like shit at work, finances, family, relationship stress, etc. Even this fucking pandemic lol. It's not like mind and body are separate entities or that one doesn't take a toll on the other. You may want to read up on the idea of overcompensation. No system likes to be run at redline all the time right? This includes our bodies. If you're training at a high enough intensity and then only resting juuuust enough to replenish what you just used up in the previous workout, that means there hasn't been an opportunity to build your range out-- which means your redline is still in the same spot it was before, you didn't give your body a chance to make additional space. How are you going to have a net gain over time (i.e., nudging your baseline higher and higher) if you don't give your body enough of an opportunity to overcompensate? (This is the answer to "Why don't rest days after a workout count?") Something else about the stress response is that it tends to feed on itself. You start to feel awful, your perform starts to drop, your injury risk goes up, your overall outlook starts to go to shit.. and then that causes more stress, which continues the stress response. Before you know it, you're barely sleeping (which also means you're not getting enough deep sleep for your brain to signal for more testosterone or human growth hormone, which normally get released during deep sleep aka slow wave sleep), you're eating like shit because you don't have the motivation or energy to cook a good quality meal and just reach for the closest calorically dense, nutritionally sparse carb-y pastry, etc. See how it tends to create its own vortex? So if you're not able to figure out why you feel like you've hit a wall despite the fact that you've been working SO HARD for months and being so diligent about never missing a day, and you SWEAR you're eating enough protein and even weighed out all your food-- it's time to try something different right? Take a week off. I am not saying this is the ONLY answer if you've tried all those other things-- I am saying this may be your blind spot. This gets more and more important as you move along your training journey. Btw if you want a more objective way of measuring your recovery or you just like to quantify or nerd out about gadget-y things, look up Heart Rate Variability, HRV. I've been experimenting with the Whoop strap, but there are some apps that measure your HR by pressing your finger against the camera light on your phone. Basically, it measures between each heartbeat, which is influenced by the interactions between two prongs of your nervous system; it can tell you how dominant one is over the other (you want MORE variability) The rule of thumb is one recovery week every 6-8 weeks but it can be more frequent if your body is sending you red flags before then. Ideas for what to do during recovery weeks:
This is also discussed in the sidebar here but it's pretty buried: https://www.reddit.com/r/bodyweightfitness/comments/2vj8lf/concept_wednesday_deloading/ Hey I really appreciate the awards! Thank you!! :D Second edit: People asking for scientific studies.. the importance & value of recovery in a high-intensity training program is very well documented. I encourage everyone to do their own research. Some terms you could look up: overcompensation/supercompensation, hormones & slow wave sleep, exercise and the sympathetic vs parasympathetic nervous system. Better yet, test it for yourself! [link] [comments] |
| How to not quit on that one last rep? Posted: 18 Jan 2021 10:02 AM PST When I rep to failure on pushups, for example, I often find that it seems I'm giving up before actually failing. Simple solution it would seem: just don't quit that easy, right? But in the moment it doesn't feel like quitting, it's afterwards I feel like I could have given just a little bit more. Is this a common thing? Are there any techniques to complete that one last rep, or is it just a self motivation thing? [link] [comments] |
| Full Planche Push ups 3-5 primary muscles worked ranked by (Best to Worst) Posted: 18 Jan 2021 10:46 AM PST I have heard that Full Planche Push ups are greate to build strength for shoulders and many other muscles. I want to know what are most used muscles in Planche push ups ranked by (Best to worst). 3-5 best muscles would be enough guys. [link] [comments] |
| Best push up variation for chest? Posted: 18 Jan 2021 09:45 AM PST While i hit hard my chest with regular push ups and dips, what do you guys find the best push up variation for optimal chest growth? I want to try smth new. [link] [comments] |
| Full/straddle planche strength transfer to full/straddle maltese planche? Posted: 18 Jan 2021 04:38 AM PST If you hold a solid full or straddle planche. Will that strength transfer to maltese and Will it be easier to progress? [link] [comments] |
| when should i start doing calisthenics? Posted: 18 Jan 2021 09:09 AM PST i've recently found myself interested in wanting to do calisthenics, atm i'm about 215 lbs. should i lose weight first then start or can i start now? i just don't want to mess anything up you know [link] [comments] |
| Posted: 18 Jan 2021 12:11 PM PST So right now I'm doing pseudo planche push-ups for 3 sets of 8, but my chest is pretty much non existent since I started RR on the first of the year. Is there any way I could up the reps to something like 3 sets of 20 because I don't think I should be jumping straight to doing pike push-ups since my strength is pretty low right now and I don't feel comfortable jumping that far forward on the progression without a decent looking chest first. Thanks [link] [comments] |
| Its okay this front lever routine? Posted: 18 Jan 2021 11:52 AM PST Hi Im 6'0 and 72kg, I am training front lever currently 6 days a week, 3 specifically and the other 3 just a couple of sets after training basics Any way, I feel its kinda shi*t my routine so if you can help me I would really apreciate it :) Breaking down: First day 5x10 seg Adv tuck front lever 3x10 Adv Tuck negatives and pressing up 3x5 adv tuck Front lever rows Second day 5x10seg Adv Tuck front lever 5x3 Adv Tuck rows 3x5 Dragon flags Negatives Third Day The same as day 1 Four Day (after one resting day) 1 set testing max hold in the currently progression 4 more sets lowering the seconds 3x1 adv front lever Touch 3x5 adv front lever rows 10x3 adv front lever press So thats t! I feel like is probably too much volume? But I never feel sore and Ican give my 100% evey training so probably its okay like this Also, I am training 3 days of basics and 3 days of skills (Front) The days of basics I am always doing 3x5 pull ups with 21 kg and only 3 sets of 8secs of my adv front lever and thats for my pulling training I only do that Its okay doing only a little bit of front lever holds the basics days too or am I overtraining and should I stick to only do that in my skills days? Thank you very much! [link] [comments] |
| Posted: 17 Jan 2021 09:10 PM PST This one is for those who are (semi) serious about leg training with bodyweight and single leg movements with added weight. It includes a way to estimate load for single leg squats, progression model and a big list of alternative exercises depending on your skill and mobility level. Also some thoughs on how to train with bodyweight only since the actual load is very limited. This is just to give some estimation on how the leg strength could be compared between two lifts and is not accurate science. Read it and go train some legs! (Or just grab some pop corn while reading) :) Source text here: (copied below) https://twoworkouts.blogspot.com/2021/01/single-leg-squats-compared-to-back.html Single leg squats compared to back squat - with calculatorWhen you don't have access to a squat rack and weights what would be the best way to train your legs? This is a tough question that no one seems to have a clear answer. In this article I'm going to teach you different bodyweight and weighted single leg exercises and find out how the loading parameters compare to the regular back squat. Single leg squats compared to back squat There are two ways to estimate the load being lifted for the single leg squats. Simple method to estimate the equal back squat load is to estimate that the whole bodyweight is lifted and not take into account rotating forces. A more accurate way to calculate the actual load takes rotating forces into account and the fact that you're not lifting the weight of the calves and thighs. [5] There is a slight difference in the load numbers for these methods. The simple method produces a 5% higher load for the equal back squat. Split squat loads the front leg with about 75% of the bodyweight which equals to about 0.61xBodyweight actual load. Bulgarian split squat loads the front leg with about 85% of bodyweight actual load being around 0.71xBodyweight. Actual load on the full squat is around 0.77xBodyweight since you are not lifting your calves or thighs. So the actual load per working leg is 0.39xBodyweight for bodyweight squat. Note that these are just average values so depending on the weight distribution the real world numbers are different. This is just to give you some reference on the actual load being lifted compared to back squat, give you an estimate on your strength levels and create a base for the progression model. Actual load on the working leg Full Squat 0.39xBodyweight Split Squat 0.61xBodyweight Bulgarian split squat 0.71xBodyweight Single leg squat 0.86xBodyweight Equal back squat load Split Squat 0.45xBodyweight Bulgarian split squat 0.65xBodyweight Single leg squats 0.95xBodyweight As you can see the equal back squat load for single leg squats is not much. So if you are working with bodyweight only you will reach a high rep count fast. Adding a moderate amount of weight will help you to mitigate this issue or adjusting time under tension to make workouts more time efficient. If you wish to calculate equal back squat on your own use equation: Weight = 2x Actual load multiplier x Bodyweight - 0.77xBodyweight So for example single leg squat (with actual load being 0.86xBodyweight) this would be: Weight = 2x0.86xBodyweight-0.77xBodyweight = 0.95xBodyweight Here is a table for single leg squats with various bodyweights so you don't have to count: Bodyweight Equal back squat (95% Bodyweight) 60kg 57kg 65kg 62kg 70kg 67kg 75kg 71kg 80kg 76kg 85kg 81kg 90kg 86kg Table 1. Bodyweight and equal back squat when squatting with single leg Loading the single leg squats If you load the single leg squats you need to double the weight you are using when calculating the equal back squat load. For split squats use the weight distribution multiplier (0.5..0.8) also for the added weight since the addtional load is divided between back and front leg. The heavier the weight gets the more weight distribution multiplier will change towards a lower number since the back leg will naturally start to assist more. Equal back squat load with added weight: Split Squat 0.45xBodyweight + 2x(0.5..0.6)xWeight Bulgarian split squat 0.65xBodyweight + 2x(0.7..0.8)xWeight Single leg squat 0.95xBodyweight + 2xWeight For lighter loads use the larger multiplier and for heavier loads use the smaller multiplier. Let say you want to work with a weight that is equal to 1.5xBodyweight back squat. You should use around: 1.05xBodyweight added weight to Split squat 0.6xBodyweight added weight to Bulgarian split squat 0.28xBodyweight added weight to Single leg squat So for example for 70kg athlete this would be: 73.5kg for Split squat 42kg for Bulgarian split squat 20kg for Single leg squat In order to calculate equal back squat: Weight = Equal back squat multiplier x Bodyweight + 2x(0.5..1.0)xWeight For our 70kg example the Single leg squat is with 20kg added weight: Weight = 0.95x70 + 2x20 = 106.5kg ~ 1.5 x 70kg As you can see with the Bulgarian split squat and Single leg squats you will reach an equal load of 1.5x Bodyweight squat with moderate weights. I made a calculator for single leg squats on google drive which you can use: https://docs.google.com/spreadsheets/d/1sY4UJXt7HUuY5z4JAqx7kldinDf9VTpQOC5wBxxYXQE/edit?usp=sharing Save a copy to your own drive to enable editing. Now that we have a rough estimate on the actual load we can make recommendations on the exercise progressions. The following progression is based on the actual load of the exercises. Single leg squat progressions Here are the bodyweight and weighted single leg squat progressions. I recommend you work your way up to the single leg squats and then pick two single leg squat variations you wish to work on. If you have good balance and mobility you could choose Pistol Squats and Elevated skater squats. If you don't have the mobility for the pistol squats work your way up using the Step Up, Elevated pistol squat or the Ring supported pistol squat. In case you really have difficulties doing any form of single leg squats work your way up to the Elevated bulgarian split squat and then start adding weight to that exercise. 1. Supported Squat https://www.youtube.com/watch?v=O934_wamlGk Actual load ~0.3xBodyweight Use a table, backrest of a seat or door handle to perform this exercise. Assist with your arms to maintain balance. 2. Full Squat https://www.youtube.com/watch?v=HlBiYwfhz0M Actual load ~ 0.39xBodyweight Pre-requirement: 12 reps of supported squat to get 6 reps Go as low as you can comfortably go. Try to squat down to parallel or lower. When you run out of mobility you will start to fall back. 3. Split squat https://www.youtube.com/watch?v=SGHnCftrZkA Actual load ~ 0.61xBodyweight Pre-requirement: 12 reps of full squat to get 5 reps Use controlled movement and pause at the bottom on each rep. This will ensure that you are not cheating through reps. Start this exercise from the bottom position. 4. Bulgarian split squat https://www.youtube.com/watch?v=7Aqeb8UHl4k Actual load ~0.71xBodyweight Pre-requirement: 12 reps of split squat to get 6 reps Make sure you are comfortable in the bottom position. One of the most common mistakes is to use too much elevation for the back leg. Standard gym benches or chairs are too high for most. Knee of the back leg should easily touch the ground in the starting position. Start from the bottom and make sure you pause at the bottom of each rep and let your knee slightly touch the ground. 5. Skater squat https://www.youtube.com/watch?v=kRnLZadW5Q0 Actual load ~0.86xBodyweight Pre-requirement: 12 reps of Bulgarian split squat to get 5 reps This is the first unsupported single leg squat in this progression. Start from the bottom position. Place your non working leg closer to your body than in the split squat. Put your arms straight in front of you and lean forward. When you feel the weight shift towards the ball of your feet press up. If the weight is mostly on the heel you will have difficulties maintaining balance. You can use small weight plates or dumbbells of 1-2kg/lbs in your hands that will work as counterbalance in the beginning. This will make the exercise easier. Single leg squats with increased range of motion Actual load ~0.86xBodyweight Pre-requirement: 10 reps of Skater squat to get 5 reps Not all single leg squats are the same. Depending on how deep you go will determine how many reps you will get. For example deep step up or elevated pistol squats done with full range of motion are much harder than elevated skater squats on low elevation. Also the emphasis between quads, glutes and hamstrings changes depending on the exercise. Counterbalance weights can be used for all single leg exercises if needed. 6.1 Elevated skater squat https://www.youtube.com/watch?v=5i-h84fZkXo Use slight elevation depending on your mobility. You need to be comfortable in the bottom position with the knee touching the ground. Start from the bottom position. Place your non working leg closer to your body than in the split squat. Put your arms straight in front of you and lean forward. When you feel the weight shift towards the ball of your feet press up. If the weight is mostly on the heel you will have difficulties maintaining balance. 6.2 Step up https://www.youtube.com/watch?v=Qam8p1aTxRQ Start from the bottom position. Lean forward to find balance. When you feel the weight shift towards the ball of your foot press up. On the way down let your toes or heel touch the floor slightly on each rep. 6.3 Elevated pistol squat https://www.youtube.com/watch?v=vRpTaPKE8-w This is an easier version of the pistol squat and highly recommended. This is like the step up but the non working leg is in front of you. Let your heel touch the ground on each rep depending on the height of the elevation. 6.4 Pistol Squat https://www.youtube.com/watch?v=R1mxpLzYgxM Pistol squat requires good mobility and balance. That's why it's recommended to learn other easier variations first such as the Elevated pistol squat, Step up or elevated Skater squat. 6.5 Ring supported pistol squat https://www.youtube.com/watch?v=6ATZsRwrTiU Use straight arms to eliminate assistance from the upper body and lean backwards. Use long straps so that your arms are facing forward instead of upwards. You can adjust the knee angle in the bottom position depending on how far you stand from the anchor point. In order to find the right distance do this squat first with two legs before attempting the single leg version. 6.6 Deficit bulgarian split squat https://www.youtube.com/watch?v=ehOSns-w3EI Use a small step to elevate the working leg. Make sure you don't feel too much stretch on the bottom position. Start from the bottom like in the normal bulgarian split squat. Weighted single leg squats and special techniques for bodyweight only When you can do at least 12 solid reps of the Single leg squats with increased ROM you can start to add weight. Use a weight vest, dumbbells or kettlebells as load. I made a list of ways to add weight to the single leg squats in the next section. In case you don't have access to weights or just wish to stick to bodyweight only check the exercises in section 7.5 and 7.6 which increase the time under tension for the squats. 7.1 Weighted Elevated skater squat https://www.youtube.com/watch?v=33TmfzRmRSA 7.2 Weighted Step up https://www.youtube.com/watch?v=p0g2kKvYu7k 7.3 Weighted Elevated pistol https://www.youtube.com/watch?v=9wEEsp3uEjY 7.4 Weighted pistol squat https://www.youtube.com/watch?v=EN-wQc5dJIY&t=20s 7.5 Weighted ring supported pistol squat https://www.youtube.com/watch?v=zHVd554tK_E 7.6 Weighted deficit bulgarian split squat https://www.youtube.com/watch?v=hMQi0qA_V-k 7.7 Selected single leg squat 1.5 reps https://www.youtube.com/watch?v=atQx8k1wEyI See the section below "What to do when you reach +20 reps" for instructions 7.8 Selected single leg squat with no top lockout See the section below "What to do when you reach +20 reps" for instructions Isolation exercises and quad dominant squats Here are useful quad dominant squats and isolation exercises for the quads. You can use these as the last exercise in your leg routine. 8.1 Heel elevated single or two leg squats - the quad squat https://www.youtube.com/watch?v=HB8QewGsIX4 Use a slant board to elevate your heels. This will shift the focus to the quads. You can do quad squats with weights or do single leg quad squats. 8.2 Natural quad extension https://www.youtube.com/watch?v=jeH8BVVELis Use an exercise mat or pillows as cushion. Lean back with controlled movement keeping the upper body straight. Don't go any further as comfortable. Pause at the bottom part of the movement. If you feel any discomfort in your knees it's recommended not to do this exercise. 8.3 Sissy squat https://www.youtube.com/watch?v=Kwcpzy1C6UE Sissy squat is a controversial exercise since it can cause some knee pain for some athletes. If you feel any discomfort in your knees it's recommended not to do this exercise. 8.4 Banded quad extension https://www.youtube.com/watch?v=Y9x_pvhSGaA If you have resistance bands available you can do these as quad finishers in your leg training session. Use some cushion between your ankle and the band such as a small towel or pad. Ways to load single leg squats The best way to load your single leg squats is using adjustable dumbbells by hanging dumbbells in front of you. It is a safe and versatile way to load your squat and you don't have to go up in weight in big jumps. Hang the weights in front of you like you do in a bulgarian split squat. This way if you fail a rep you are in a better position exit without injury. Zercher or gobbled type holds carry a bigger injury risk. If you lose your balance what do you think will happen? Ways to load single leg squats and some key points:
Depending on the additional weight available you want to increase the weight once you have reached the top of your selected rep range. If the weights go up in small increments you can use a narrow rep range 5-7, 6-8,7-9 etc. If the weights go up in bigger jumps you might have to work in a wider 6-10rep range for example and add weight when you can get 10reps on your first set. What to do when you reach +20 reps With some of the bodyweight exercise progressions you will face limitations if you are unable to use the weighted variations. As you get stronger you will be soon able to perform over 20 reps of some exercises. It's commonly accepted that best strength and muscle gains come from training in the moderate rep range 6-12reps. But it does not mean that higher or lower rep ranges are useless. In "Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis" [1] several low-load training studies were collected and analyzed.The researchers found out that: "The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges." Which means that you can make muscle gains when working at higher rep ranges. But in order to make the higher rep ranges work you need to train to failure or very close to it on each set to reach full muscle fibre activation.[2] With loads below 20% of the 1RM the muscle gains seem to diminish, producing less and less muscle growth.[3] This means you can still make some muscle gains working up to the 40rep range. But high rep work doesn't produce maximal strength benefits so don't expect to gain much strength from low loads. How to make high rep training time efficient In order to make your high rep training more productive and less time consuming I recommend you use the following strategy to reach failure faster on your high rep sets. Keep constant tension on the muscles through your set by reducing the range of motion a bit. Avoid top lockout since in this position the tension in the working muscle is lost. And in the bottom position avoid resting the weight so that you don't lose tension on the bottom. For example with push-ups you would stop the motion before you reach the top and in the bottom position don't rest your body on the floor. This will mimic the occlusion effect since it limits the blood flow in the muscles. It is used for example in Myo-reps to reach higher muscle fibre activation faster so your activation set does not take too long. Limiting the blood flow to the muscles will make you reach full muscle fibre activation faster. [4] So if your workouts start to look like this: Set 1 25reps, Set 2 22reps, Set 3 21reps etc. and your workouts start to resemble a marathon instead of a strength training session, try limiting the range of motion to reach failure and full muscle fibre activation faster. Of course you can continue to train with normal straight sets to failure but it will take long to finish your workouts and generate more overall fatigue. For example when I reached 20+ reps for pistol squats I started doing 1.5reps to increase time under tension. I did about 30% less reps for this style of training around 8 reps of 1.5reps which equals to 16 normal reps. By limiting the range of motion I would reach failure with 12 reps which made the training session much faster. So I reached failure with 50% less reps and generated less overall fatigue. It depends on the exercise and individual how much faster you will reach failure compared to the straight sets. Workout examples: Here are training examples you can implement on your current routine. There are options for fullbody and split routines. Check out my workout template on google drive to make your own workouts https://docs.google.com/spreadsheets/d/1tdm2q44E_76uyHKVzAvN4P3-I0ZanqRp4GoB8eUh5Aw/edit#gid=0 Save a copy to your own Drive to enable editing. Two leg workouts a week Example A 8sets per week (one exercise per session) If you are training with upper lower split or full body where you are training quads 2x week. Workout could be done simply like this Workout A Skater squat 4x to failure or weighted skater squat 4x6-8 rep range Workout B Pistol squat 4x to failure or weighted pistol squat 4x8-10 rep range Example B 10-14sets per week (two exercises per session) For upper lower style split with 2x lower body sessions a week Workout A Pistol squat 3-4x to failure or weighted pistol squat 3-4x8-10 rep range Step up 2-3x to failure or Weighted step up 2-3x10-12 rep range Workout B Deficit skater squat 3-4x to failure or Weighted deficit skater squat 3-4x6-8 rep range Deficit bulgarian split squat 2-3x to failure or Weighted deficit bulgarian split squat 2-3x10-12 rep range Example C Bodyweight only using 1.5reps 10 sets per week For trainees who can do 20+ reps for pistol squats. If you are training with upper lower split or full body where you are training quads 2x week. Workout could be done like this Workout A Elevated pistol squat 1.5reps (or limited ROM) 3x to failure Skater squat 3x to failure Workout B Deficit skater squat 1.5reps 4x to failure One leg workout a week Example D One leg workout a week (9-10sets per week) For Push/Pull/Legs or bodypart split routines where you train legs once a week (9-10sets per session) Workout Pistol squat 3-4x to failure or weighted pistol squat 3-4x6-8 rep range Step up 3x to failure or Weighted step up 3x8-10 rep range Bulgarian split squat 3x to failure or Weighted bulgarian split squat 3x10-12 rep range or Quad isolation 3x to failure (natural quad extension, sissy squat etc.) Don't forget the hamstrings Above examples include only quad centric exercises. For a complete leg workout add 3-4sets of hamstring work of your choice (nordic curl, hamstring curl etc.) and 3-5sets of calf work (single leg or weighted) That's all for now. Hope this helps others to make better progress with bodyweight and weighted single leg workouts! References: [1] https://pubmed.ncbi.nlm.nih.gov/28834797/ [2] https://pubmed.ncbi.nlm.nih.gov/20711498/ [4] https://pubmed.ncbi.nlm.nih.gov/20618358/ [5] https://exrx.net/WeightTraining/Bodyweight Source text: https://twoworkouts.blogspot.com/2021/01/single-leg-squats-compared-to-back.html [link] [comments] |
| Posted: 18 Jan 2021 11:42 AM PST So I am 15, 5'8, and weigh 204 I have no way of going to the gym because this pandemic took a big tool on my income. I want to get abs by the end of this year but in a affective way! Does anyone have tips and tricks that will help me with my goal. I also want to weigh around 160 as well by the end of the year. (My main fear is getting loose skin) [link] [comments] |
| Opinion on new workout routine? Posted: 18 Jan 2021 11:13 AM PST Currently I alternate between three days: back day, chest day, leg day. 15 minutes of stretching at the end. Recently, i've gotten into cardio and abs because i've been getting bored. So I was thinking my new routine should go like this - chest day - cardio/abs - back day - cardio/abs - leg day - cardio/abs repeat. Thoughts? [link] [comments] |
| Posted: 18 Jan 2021 09:44 AM PST So with this program I want to mainly improve my front lever as well as Back leverI avoid high amount of vertical pulling due to golfers elbow and the tuck planche is for conditioning of the wrist. I would appreciate your opinion: Main Goals: Front lever Improvement, Back Lever Improvement 3xUpper Body, 1xLower Body, Monday (Upper Body): - Front Lever Isometric (Primary): 4-6x8-15 - Back Lever Isometric (Primary): 4-6x8-12 - Front Lever Pulls (Secondary): 3-4x4-6 - Back Lever Pulls (Secondary): 3-4x4-6 - Ring Pull Ups (Additional VP): 3x8-12 - Ring Dips (Additional VP): 3-4x8-12 - Bicep Curls (Supplemental): 3x12-15 Tuesday (Lower Body): - A1 Shrimp Squats: 4x10 - A2 Plank Support Hold: 3x60sec - B1 Hamstring Curls: 4x6 - B2 Hollow Body Hold: 3x50 sec - C1 Horse Stance Hold: 3x60-70 sec - C2 External Rotation:3x15 Wednesday (Upper Body): - Front Lever eccentrics (Primary): 3x(3x4-10) - Tuck Planche Isometric: 4x10-15 - Front Lever Rows (Secondary): 3-4x6-8 - Wall assisted HSPU (Additional VP): 4x4-5 - SA Dragon Flags (Supplemental): 3x6-8 - Weighted Ring Push Up (Supplemental): 3x10 Friday (Upper Body): - Front Lever Isometric (Primary): 4-6x8-15 - Back Lever isometric (Primary): 4-6x8-12 - Front Lever DH Pulls (Secondary): 3-4x4-6 - Back Lever Pulls (Secondary): 3-4x4-6 - Bodyweight Rows (Supplemental): 3-4x12-15 - Pike Push Up (Supplemental): 3-4x6-8 - Bicep Curls (Supplemental): 4x6-8 [link] [comments] |
| Daily full body approach to increase weekly volume over current PPL routine Posted: 18 Jan 2021 09:23 AM PST Hello all, I have been doing High Volume Calisthenics since around March last year when the gyms in the UK started closing and I really enjoyed it. I kept myself entertained by changing my routine every 6 weeks a bit, but recently I have started getting really bored and thought about experimenting with something new. I thought of something inspired a little by the concept of the "Easy Strength" book from Dan John. In order to hit an higher volume weakly I was thinking of training all muscles everyday for 6 days on a lower intensity but in a way the total reps would be higher than my current weekly count. I would like your opinion on what I thought about doing, below I will elaborate on what I was thinking. Currently I do a PPL routine twice a week, my workout plan is the following (In order to keep the post shorter I will just post a link to a image): In terms of volume weekly this is: Leg day: 850 reps of normal work and 400 reps of accessory work. From those 850, 25 are really hard work from the single leg squats and 300 are unilateral work, this division will help me later structure the workout for each of the 5 days. Push day: 880 reps of normal work and 240 of accessory. Pull day: 360 reps, 360 accessory work Dividing the reps for 6 days we get: Legs day:140+- reps, 65+- accessory reps. Push day:145+- reps, 50 accessory reps. Pull day:60 reps, 60 accessory reps. Now if I just add a few more reps to the volume and keep it around that number each day, for example: Legs day: 200 reps, 80 accessory reps. Push day: 200 reps, 80 accessory reps. Pull day: 80 reps, 80 accessory reps. I would at the end of the week have: 1200 reps for legs and 480 accessory,1200 reps for push muscles and 480 accessory and for the pull muscles 480 reps and 480 accessory. This is a significant increase in volume weekly. I was thing of having three different workouts that I would rotate through twice a week structured in the following way: Single Leg exercise/s Squat variation Pull up variation SS push up variation Pull up variation SS push up variation Accessory work SS accessory work. Below is image with a example of three workouts to rotate: What are your ideas on this? Again I am starting to get bored and this came to mind, also this is not based on "Easy Strength" just inspired I never read the book just read a bit about the concept. And remember that it may seem a lot of volume every day but this was based on the weekly volume I am doing. [link] [comments] |
| Weighted pull-ups not getting me to front lever Posted: 17 Jan 2021 10:06 PM PST Hello everyone, I am 5'8 (173 cm) and 135 pounds (61kg). Recently I have gotten my 1RM weighted pull-up up to 85 pounds (63% bw). But I am still stuck on adv tuck lever progression for 10-12 seconds on a good day. I'm using the same 4x3 weighted pull-up program that geek climber used to get his weighted pull-up from 75 pounds to 108 pounds in 57 days. I feel like I should be at further along in the fl progressions, but as soon as I extend my body any further then adv tuck fl I immediately fall. I'm going to get my weighted pull-up 1RM up to 100-110 pounds (74-81% bw) before I change up my approach to fl. Any advice or theory's about how to get the front lever would be appreciated. [link] [comments] |
| Centre of chest not recovering Posted: 17 Jan 2021 09:54 PM PST I'm following the RR and I've been doing dips for a few weeks now. Sometimes I take up to two days in between workouts to make sure I've recovered properly but recently, when I begin to do dips, I can feel something between each of my pectoral muscles, right in the center of my chest. It feels like I still have muscle soreness, but I'd never realize until I begin the workout. Does anyone have any tips or advice? [link] [comments] |
| Swinging while doing Scapular Pull-Ups Posted: 18 Jan 2021 04:45 AM PST So, this is my second RR workout and I noticed, that I'm swinging a bit. [link] [comments] |
| Follow-along YouTube channel reccomendations for bodyweight workouts Posted: 17 Jan 2021 04:37 PM PST I find it much easier to workout with follow-along YouTube videos, so that I can check my position/form while also following the reps. What videos/channels do you guys recommend for bodyweight workouts? Thanks in advance! [link] [comments] |
| Posted: 17 Jan 2021 10:28 PM PST Maybe not the best place, but it is bodyweight so I was thinking it still counts I am looking to get a backflip but I am scared to try a flip without any other preparation. I think I have the strength as I can do at least 10 shrimp and pistols on each leg and can easily squat and deadlift my bodyweight multiple times. I'm not sure if I have the explosiveness though so or the form. Any tips? I may ask a local gymnastics coach for help as well [link] [comments] |
| Posted: 18 Jan 2021 01:31 AM PST I got a pullup bar around may last year and by August could comfortably do around sets of 30 close grip chin ups. Gyms have closed again and I'm following the Recommended Routine but I want to hit my biceps more. The problem is I don't really feel chin ups in my biceps anymore they are just to easy. I tried one armed chinups and could only do 3 on one arm and one on the other. Any other ideas? [link] [comments] |
| Do any wrist straps do HRV accurately? Posted: 17 Jan 2021 03:26 PM PST Hi all. Looking at getting something to measure HRV. A chest strap is not practical for me (I had one and never used it because of the "friction" associated with using it each morning) so I am looking at wrist straps. I've been told none are really acurate enough to use for HRV, and that they do resting heart rate or active heart rate only. Is this true? [link] [comments] |
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