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    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-19

    January 19, 2021

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-19

    BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-19

    Posted: 18 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:

    • Read the FAQ as your question may be answered there already.
    • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
    • Even though the rules are relaxed here, asking for medical advice is still not allowed.

    NEW EXCITING NEW YEAR NEWS:

    • The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF

    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.

    submitted by /u/AutoModerator
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    97lbs to 130lbs | 1 Year 8 Months of Calisthenics Progress Post

    Posted: 19 Jan 2021 05:48 AM PST

    This is the progress post of my 1 year and 8 months of fitness journey coming from some difficult situations (I'll talk a little about my background at the end after we are done with the actual important stuffs). This post will be pretty long so I'll make bullet points for all the things I am going to write so that you have an easier time reading this post or you can navigate to the parts you are interested in.

    1. Before and after details and pics, 2. Training + Strength level, 3. Routine, 4. Nutrition, 5. Clips and 6. About me.

    1. Before and After Details and Pictures

    Before. Date - 23rd May, 2019. Age - 17. Height - 5'7". Weight 44kg/97lbs

    Before Picture

    After. Date - 18th January, 2021. Age - 18. Height - 5'8". Weight - 59kg/130lbs

    Before and after picture

    Some measurements (all without pump and non flexed) -

    Chest: from ~28" to 34.5" Arms: from ~7.5" to 11.5" Waist: ~25 to 28.5"

    My wrist and ankle circumference are 6" and 7.5" respectively.

    2.1. Training (part 1 June 2019 - August 2020)

    So when I first started working out, I didn't know anything about how to exercise. At the very beginning I couldn't even do a normal push up I was so weak. I didn't even know pull ups were a thing or the fact you had to actually train your back. I didn't start working to get jacked or anything, I just wanted to look normal. And the only exercises I knew were push ups, sit ups and squats. I didn't have any equipments, neither did I have time or money to go to a gym. I first started with an app called 30 Day Home Workout Challenge or something like that. It had different variations of push ups and sit ups. It took me about 3 months to build up to 10 normal push ups. During this time I was watching a lot of YouTube videos about bodyweight workouts and fitness in general. I didn't have a pull up bar. So I did my pull ups first on a door ledge and then on a collapsible gate with towels wrapped around it otherwise my hands would bleed. The first time I did negative pull ups, after mere 3 reps I had incredible pain in my elbows that lasted almost a whole week. I could neither fully straighten or bend my arms. However I kept going and slowly, very slowly got better until I could do it for some reps without pain.

    I had also stopped using that app and was trying things myself. However I didn't know what I was doing. I thought I knew everything from watching YouTube videos but clearly that was not the case. I was following AthleanX and was doing 17 different curl variations with my 25lbs red resistance tube. Most of my exercises were of the same intensity (didn't change the progressions to make it harder) and I always did everything to failure. Was trying out different things like density training, drop set everything, mechanical drop set everything and what not. I was the perfect example of doing fuckaroundities.

    Around last year March it slowly occurred to me that I was not moving forward. There was no progress. In fact, I made all the progress in the first 5-6 months and for almost a year I didn't make any progress. Neither strength not physique wise.

    I was now following a workout app called Calisthenics. It's not too bad except it used ridiculously high volume and hardly any change in intensity. I was exhausted after each session, but no substantial progress was made... (to be continued)

    ● Strength level during this period - 10-12 pull ups, 25 push ups, 12 dips (all max)

    2.2. Training (part 2 August 2020 - Now)

    I was becoming suspicious of what I was doing and the advice I was getting. During this time (May-June 2020) I read the book Power to the People by Pavel Insulin and it almost completely changed the way I looked at exercising. It was something very new and interesting. I started getting more and more curious about the concept of strength training; started reading more about it on the internet, frequently visiting Powerlifting related forums and getting more knowledge about bodyweight training. Then I got the book "Science and Practice of Strength Training" by Vladimir Zatsiorsky and "Building the Gymnatics Body" by Christopher Sommer. And it changed everything.

    I started building and following my own routine and made huge changes to my training (this is around August-September). The major changes was making the rep range 3-5, upping the intensity, taking more rest time, reducing the number of exercises and focusing compound movements while applying the concept of progressive overload. And my strength increased rapidly!

    It's important to know that all this while I was training at home at around 3am (then I used to sleep at daytime and stayed up all night). And for equipment I only had a light red resistance band. I used the kitchen counter to do dips and used an old backpack + some bricks for extra weight in pull ups and dips. In June I bought a pair of gymnastics rings which I hung from the gate. And in late October I started going to the park very early morning (5am) worked out there. I also bought a heavy band (50-70lbs) this November.

    ● Current strength level - max weighted pull ups is approx 25kg (with a brick between my legs), max weighted dip would be around 30kg (I can do about 4-5 reps with the same brick mentioned above). Chest to Wall Handstand Push Up 5 reps (still can't balance a handstand). 3-4 one arm push ups on each arm (clean form). I can hold a straddle front lever for 5-6 seconds but I'm not training Front Lever anymore so that I can fully focus on one arm chin up training. For one arm chin up I can do band assisted (same light band) OAC with 1 finger distance from the ring and where I hold the band. For back lever (supinated) I can hold about 10s of advance tuck open hips, I feel like I'm almost ready for straddle. I'm also training for bent arm planche on Rings where I'm at around 12-15s with advance tuck open hip position. I'm working on my handstand but still can't balance it. I can hold an L Sit on the floor for 20s. Max bodyweight pull is 15-16. I can also do about 5-6 full Dragon Flag however I never trained for it.

    3. Routine

    I follow a template, not a fixed routine as exercises keep changing as I move up the progression ladder. It looks somewhat like this -

    Day 1.

    A. OAC Progression 5 sets of 3-5 (3 min rest)

    B1. Back Lever 3-4 sets of 3-5/5s-15s superset with B2. 10 Reverse Hyperextension (3 min rest)

    C1. Weighted pull up 3 sets of 6-8 (2 min rest) False Grip Hang 3 sets of max hold superset with C2. Bicep curls with that ~25kg brick to failure (1m 30s rest)

    Day 2.

    A. The hardest pushing exercise that I can do (right now it is RTO Dips with Rings 90° turned out through out the whole movement) 5 sets of 3-5 (3 min rest)

    B. Elevated Dominik Sky style pike push up 4 sets of 5-8 (3 min rest)

    C. Bent Arm Planche progression on Rings 3 sets of 10s-20s (2 min rest)

    D. Weighted Dip + heavy band 3 sets of 5-8 (2 min rest)

    E. Bodyweight Triceps Extension 3 sets of 10-12 (1m 30s rest)

    Then repeat day 1...

    Along with these I also train handstand for 20-30 min a day and flexibility + mobility for an hour but different time of the day. Everything combined it takes me about 3 hours a day for a full training.

    4. Nutrition

    For hypertrophy or weight gain (and loss) diet is one of the most important factors. However I'm helpless in this situation. I can't afford enough food to get big. I eat what is cooked in home. I don't track my macros or calories. I eat rice twice a day (as lunch and dinner) with curries, a glass of milk, I'm not a vegetarian but I rarely eat meat because it's expensive, I also don't eat fish because it tastes very bad, I eat 1 banana before training right after waking up, 2 eggs, loads of potato and for breakfast or snacks in the evening I eat bread with peanut butter. I also drink sattu which contains a good amount of soy protein (about 20g in 100g/2 glass). I have only gained about 10lbs this year which speaks volume about my diet however there is nothing I can do about that.

    5. Clips

    Pull Up and negative pull up training on the door ledge (August 2019)

    Elevated Pike Push Up using some books (March 2020)

    Pull ups on the collapsible gate (January 2020)

    Dips on the kitchen counter (February 2020)

    Pike straddle front lever raise (September 2020)

    Pull ups with an approx 15kg tree branche (July 2020)

    This is the approx 25kg brick I was talking about

    Dragon Flags for the first time (November 2020)

    Archer Chin Up on Rings (December 2020)

    12 dips with approx 12kg brick (December 2020)

    Mantle Chin Up with about 20" distance between the rings (December 2020)

    Bent Arm Advance tuck Planche on Rings (January 2021)

    Street dogs that accompany me while I'm working out

    6. About me

    If you are still reading this (wow lol) and if you are curious about how I got into that low weight in the first place, here's a brief history of me. When I was 9 months old I had a deseas called Steven Johnson's Syndrome (Toxic Epidermal Nacrolysis stage). It's a very rare (like one in a million in US) and severe deseas (Google for more info). I didn't die but I had permanent damage to my eyes. I'm visually impaired, have photophobia/light sensitivity (that's why I used to sleep at daytime) and dry eyes. I was in a blind boys hostel from the age of 6-12 where I didn't eat enough. My weight was very low. I used to poop like once in 2 weeks. Not to mention I incredibly weak I was. My parents got separated when I was like 10 and I stayed with my mom. I started working out not to be jacked or anything, I just wanted to look normal.

    And I'm totally aware of the fact that my progress is very slow, objectly it's very bad. I'm almost 2 years into it what do I have to show for it, freaking elbow lever? I can't even do a handstand or a muscle up which is nothing short of embarrassment at this point. I want to be very good at what I do, and clearly I'm showing no signs to indicate that. If I keep training hopefully this year will be better and I may have something better to show for next January. Thanks for reading this long ass post lmao

    submitted by /u/Username_4477
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    My friend, who has never done calisthenics or used gymnastic rings, told me that the front lever looked easy.

    Posted: 18 Jan 2021 02:25 PM PST

    I've been using gymnastic rings for calisthenics since last spring and recommended them to my friend who is looking for an upper body workout. I told him my 2021 goal was to master the front lever skill. He replied that it didn't look very difficult and I should be able to hit my goal easily.

    Has anyone else found this a common reaction among people that don't do BWF/calisthenics?

    submitted by /u/Penny_Farmer
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    A bodyweight program by a lifter who hates bodyweight excercises + my experience and thoughts during these months I've been forced to train with my own body.

    Posted: 19 Jan 2021 12:28 AM PST

    Hello r/bodyweightfitness community!

    Ok, so first of all the title was a bit of a click bait, I don't hate bodyweight exercises but I like barbell training much more. I'm an avid lifter but the big coof has forced me to become a bodyweight trainee for much of the past year and with my city going back into lock down this week I decided it could be a good idea to share my program and my thoughts with this community.

    This is five day a week program and it's an adaptation of the GZCL protocol for barbell training. When the pandemic started and the gyms closed down I tried many bodyweight programs but didn't like any of them, so I decided to make my own program which I have ran for the past months and I'm ok with the results.

    For this program you will need a weighted vest or some other way to reliably add weight to the exercises, rings are also recommended but not necessary. You can also apply this protocol to make your own program if you don't like this one.

    First, an explanation of how the protocol works.

    Each day the exercises are divided into three categories, you have your Tier 1, Tier 2 and Tier 3 exercises. Each exercise follows a different scheme.

    Tier 1:

    The heavy exercises for the day, you will do this at the beginning of the workout. To train your T1s you will select a variation and a weight of this exercise (always choose a more difficult variation with less weight over an easier variation with more weight) of which you can do between 3 and 5 reps. You will then perform a set in which you do as many reps as possible but no more than 6. You should not perform this set to failure, stop when you have 1 or 2 reps still in the tank.

    Now, you rest 3-4 minutes and then, based on the number of reps you did on that first set, you will do a series of singles equal to the number of reps you got in the first set, so if you got 3 reps in your first set you will do 3 singles, if you got 4 reps you will do 4 singles, etc. (use the same variation and weight in the singles and in the first set). Rest for 2-3 minutes between the singles

    You use the first one of this singles to measure how difficult the exercise is. If it was easy and you could have done 2 or more extra reps you add 3 singles to the series. If it was medium and you could have done one more rep then you add 1 more single, and if it was hard and you couldn't have done more reps then you don't add any extra singles.

    You use the same weight and variation of the exercise until you can do 6 reps on the first set. Then it's time to go up in weight or progress to a more difficult variation.

    Tier 2:

    The T2s are higher in volume but follow a similar logic. You will first select a variation and weight of this exercise of which you can perform between 6 and 10 reps. You then do a set of as many reps as possible but don't do more than 10. You rest for 2-3 minutes and then, based on the number of reps you got, you will perform 4 sets using the following rep scheme

    ​

    Number of reps you got on the first set Following sets and reps
    6 4 sets of 3
    7 2 sets of 4 and then 2 sets of 3
    8 4 sets of 4
    9 2 sets of 5 and then 2 sets of 4
    10 4 sets of 5

    Rest for 1-2 minutes between sets.

    You use the first of these sets to measure how difficult the exercise is, if you find it easy you add two more sets with the same number of reps as the others, if it was medium you add one more set and if it was hard you don't add more sets.

    You use the same weight and variation until you can do 10 reps on the first set. Then it's time to go up in weight or progress to a more difficult variation.

    Tier 3:

    T3s are the additional accessory exercises and skill work, here you can throw all your core exercises, isolation exercises, etc.

    for your T3s you will perform 3 sets of as many repetitions as possible but no more than 25 and up the weight when you can do 3 sets of 25 reps.

    If you find it difficult to follow all this information this flowchart might be of help

    Now the program I've been following for the last months:

    ​

    Day 1 Day 2 Day 3 Day 4 Day 5
    Tier 1 Pull up Push up Pull up Push up Squat
    Tier 2 Dip Row Dip Row Push up
    Squat Hinge Squat Hinge Hinge
    Tier 3 Skill + accessories of your choosing Skill + accessories of your choosing Skill + accessories of your choosing Skill + accessories of your choosing Skill + accessories of your choosing

    Now, my thoughts and opinions after these months of bodyweight training:

    • Although in the title I said I hate bodyweight training that's not really true, I like barbell training more but I've come to appreciate bodyweight and it has taught me some important lessons. However I see a lot of people saying that bodyweight and barbell training are two sides of the same coin, although I think this is true for beginners and maybe intermediates you really notice the difference on the higher levels, if your focus is on raw strength my vote really goes to barbell training.
    • A lot of the appeal of bodyweight exercises come from the really cool skills you can unlock with them, your planches, front levers, etc. However, they are not for everyone, I'm 6'7" and kinda lanky, I would have to dedicate my life to it to achieve a full planche someday, if ever. This really reduces the appeal of training with my own weight.
    • Bodyweight is just bad when it comes to leg training, sorry, but you have evolution against you, the legs are simply too well adapted to support your own weight. As someone who can squat 2.5 his own weight even your box shrimp squats feel kinda...meh. I mean, don't get me wrong, I'm not saying they are easy but the feeling of stepping over a box doesn't really compare to carrying 500 pounds on your back. Also you have no replacement for the deadlift. If your interest is strength I would really advice you to just do barbell training for the legs.
    • The opposite is true when it comes to training your back, deadlifts aside, I think rows and pull ups hit your back like nothing else and I will keep doing them forever.
    • I think the bodyweight community has a much more healthy mindset, you don't really see a meathead culture, body dismorphia or rampant use of PED's here, also, you put a lot of care in avoiding injury, the barbell community could learn a lot from this. Plus a lot of you work out outdoors which I find much more pleasant and healthy that the gym environment.
    • I think bodyweight training teaches you a lot more about your body and it has a kind of 'meditative' quality to it compared to the 'agression' you need to lift weights. This might explain why the two communities are so different.
    • This might sound contradictory with what I said before but I feel like you don't push yourself enough, but for what I've seen bodyweight trainees have a tendency to fall to the other side, they slack off and not exploit their full potential. I think the barbell in a way challenges you, its an external obstacle just standing there, looking massive and it makes you go 'oh, yeah, mother*****, you think I can't lift you? I'm gonna show you I can, you son of a b**ch'. But with bodyweight this doesn't happen, it's much easier to give up. I've noticed I have a much harder time not slacking off and giving up when I don't have the barbell. This can also be a strength, I think bodyweight exercise has taught me to be much more disciplined in this sense, to not give up when the only thing challenging me is myself, but I had to bring back part of the aggression I had learned in the weight room. I think you people could benefit from being a bit more angry.

    All in all I've enjoyed the experience and although I will go back to the barbell as soon as I can, you have taught me some valuable lessons, and things I will continue to apply to my training and I would recommend everyone to give bodyweight training a try for some months. I hope you have good results with this program and want to hear your thoughts and feedback.

    submitted by /u/Flervio
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    What was your latest small but significant(to you) achievement?

    Posted: 19 Jan 2021 11:20 AM PST

    As much as I love seeing progress posts with major achievements, huge weight loss stories and epic skills, most of us have those moments very rarely. I think I'm not the only one who gets most of the motivation and energy from the small positive things that happen in everyday training and might seem insignificant to others but are actually quite a confidence boost to the person achieving them. So, have you achieved something small that made you happy lately?

    I've been struggling with tendon issues in the last months(golfers&tennis elbow+triceps), so I've had to stop training like I have been and put my energy into rehabing my arms. Today was the first time doing "real" exercises where I didn't feel any soreness or strain in the tendons, only in the muscles. It's not much but it made me damn happy, and gave me hope that perhaps I'll be able to return to my regular training in the near future.

    submitted by /u/RTtheSnowman
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    Upperbody workout

    Posted: 19 Jan 2021 11:51 AM PST

    As a recently retired speedskater im looking into a new challenge. As i like the idea of bodyweight training and want to grow some upper body muscles I've started to look for a fitting training program. As I've always trained my legs, I'm the quite the opposite of the guys who always skips leg day. As I've done years of mainly lower body workouts without bothering about the upper body.

    So now im at the point in want to start with a workout, but most of them are just to heavy and after a few reps I'm done. Any idea what the most effective way to start if you are the weak to do a decent amount of reps of basic exercises. Are there easier exercises that are good first step? Any good training program for beginners without any muscles?

    Thank you!

    submitted by /u/built-IT0
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    What to do with your legs during push ups?

    Posted: 18 Jan 2021 03:40 PM PST

    Should your feet be together? Shoulder width apart? Does it matter? Are there pros and cons to either?

    submitted by /u/pileofsporks
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    I'm very lost in pullup progressions. Been doing scapula pulls and hangs with no results and have been doing banded negatives with the wrong muscles.

    Posted: 18 Jan 2021 12:32 PM PST

    Whenever I try negatives my biceps always hurt instead of my back. Which leads me to scapula pulls and hangs. Well my forearms limit me in these because I would have to do way more more 3x8 to feel anything in my scaps with these. I know your also supposed to angle yourself to make it harder, but I also can't do this? What would be my next step? I really want to get my first pullup but don't know how anymore.

    submitted by /u/FloodlitGet
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    Planche - Distal bicep tendon rupture

    Posted: 19 Jan 2021 07:21 AM PST

    At the end of November 2020, I ruptured my left distal bicep tendon while attempting a supinated planche on parallets. Since I've been training for years, I should have known that I shouldn't be doing it without proper strengthening my tendons. My approach was not professional at all, but I assume you learn from the mistakes and It's part of the journey.

    I'm quite heavy as I'm 84kg with 180cm height and I've achieved a good form straddle planche. I was missing out a supinated grip back lever. This was a problem, but I now know. Regarding a pulling strength, I had a solid front lever with 4 reps full front lever rows.

    This post is aimed for people with a similar injury and with a similar level to mine. As much as I'm obsessed with the sport I'm quite frustrated that I have put years of hard work just to get one injury to lose it all and come back to the start. Took me years of hard work to just get a straddle planche. My motivation is to finally compete in the UK for the Street Workout competition which I've already signed up for before the injury happened. I always wanted to compete as that's why I trained. Now I don't think this will EVER going to happen.

    I had surgery straight after. Now I'm in the rehab stage. I'm doing pretty good, and recovery is super fast for pulling side. I'm close to getting back a front lever. However, even tucked planche is nowhere to be seen. I can't even hold myself in the L-sit position because the injured arm is still too weak.

    If anyone with a similar experience had recovered from it and got a planche again? Any tips that I should include for the future? Is it possible that I will ever compete or should I just focus on something else. Brake my heart again if you need to :)

    submitted by /u/Elek00
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    Help me find a calisthenics flow routine video

    Posted: 19 Jan 2021 11:03 AM PST

    I came across a post in this (or calisthenic subreddit, I'm not sure anymore). I think it was a YouTube video, not sure. It was a performance by an Asian athlete dressed fully in white, performing some amazing flow calisthenics routine as part of a show in front of a live audience. Does this ring any bell for you? I am not able to find it. Can you please help?

    submitted by /u/abhi_10890
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    Recently started bodyweight training. Tendons (between shoulder and chest) now hurt.

    Posted: 19 Jan 2021 07:08 AM PST

    I'm a dancer and in dance trainings we work out but outside of it I never really worked out at all. Due to covid restrictions (dancing stopped) I have gone out of shape so I started a bodyweight training routine.

    8x pushups

    30 secs high knees

    10x sit ups

    5x wide pushups

    20 secs wall sit

    30 secs plank

    30 secs jumping jacks

    3 sets

    Could this be from bad pushup form? Can shoulder injuries from pushups be serious?

    submitted by /u/jacksoonsmith
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    Burpees with Wrist Weights

    Posted: 19 Jan 2021 10:35 AM PST

    Is this a good idea or is it a fast track to an injury?

    submitted by /u/Comprehensive-Leg441
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    Declined pike push-ups form check / question

    Posted: 19 Jan 2021 10:07 AM PST

    Here's me doing them : https://youtu.be/9G5QNx0NTW0

    I can see that I have a few form problems. :

    1. Pelvis is going into anterior pelvic tilt (I think. Is this too much or is it fine?)
    2. My arms are not perpendicular to the ground in the starting/end position
    3. something else?

    The thing is, if I get into the proper arm position I can't do a properly controled negative.

    I tried doing simple pike push-up with the feet on the ground, but my current hamstring flexibility (currently working on it) only allows me to do dive bomber kind of position push-ups which is similar to the video posted but too easy.

    I really want to work on my overhead press strength. Is my current form acceptable to develop the necessary strength and slowly progress to the correct form or should I find another way to work on that until I can get a better form?

    submitted by /u/Kingcolliwog
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    Alternative exercises for hinge progression or ideas on how to the recommended exercise at home?

    Posted: 19 Jan 2021 02:41 AM PST

    Hello everyone,

    the recommended routine mentions a hinge progression. I'd actually like to do nordic curls, but I have nothing which is stable enough where I could attach a flexible rubber band (I own a few rubber bands, but I have no idea where to attach them and also have my feet fixed).

    An alternative exercise mentioned, is the floorside exercise. I could do this, but I do not enjoy this exercise, neither do I enjoy doing dead lifts.

    Does anyone have an idea which exercise I could do or how I could do nordic curls?

    Thank you very much!

    submitted by /u/Chutriel
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    How can I engage my back or build that mind body connection with my back muscles?

    Posted: 19 Jan 2021 07:59 AM PST

    I've been incorrectly doing some upper/back workouts as I've using my arms and traps instead of engaging my back muscles. I'd like to start from scratch and retrain so that I am engaging my back but I'm having a hard time..any tips of how to fix this and engage my back?

    submitted by /u/kintsugi92
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    Getting more lean

    Posted: 19 Jan 2021 05:45 AM PST

    Hey guys I'm new here so if I'm using the wrong subbreddit let me know! During quarantine I gained a little bit of weight but I would to lose fat and get more lean preferably before April (soccer season) I have a couple of dumbbells I can use do you guys have any workout plans? Diet plans? I think I will have to do a calorie deficit. Any help is appreciated!

    submitted by /u/a1kenny
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    Feeling ill post workout?

    Posted: 19 Jan 2021 02:53 AM PST

    Anytime I try to get back into fitness I have flu symptoms the next day. It really puts me off exercising or lifting. Anyone experience this or have advice?

    submitted by /u/Stephasaurous
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    Intermediate GST routine?

    Posted: 19 Jan 2021 08:27 AM PST

    Hey looking for a good rounded intermediate gymnastics strength routine, 3-4 days a week. Preferably for free! Let me know where to look!

    submitted by /u/iznippies
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    Fixed vs. varying grip pull ups

    Posted: 19 Jan 2021 12:29 PM PST

    Hi everyone,

    New here. Started on the calisthenics journey about two months ago (from total couch potato), and have been working out almost every day in order to create a habit and not stop once the initial motivation lessens.

    My end goal is to develop full-body strength and obtain calisthenics skills.

    Currently, I work out 6 days a week in my own version of PPL:

    • Push days: include ring dips, push-ups, lean planche and squats
    • Pull days: include pull-ups and heavy ab work

    On pull days, I try and vary the type of grip I use when doing pull-ups, in order to train more muscle groups and not strengthen only one type of pulling muscles. What I do is:

    1. Normal grip pull-ups, rest 60s
    2. Neutral grip pull-ups, rest 60s
    3. Chin-ups, rest 90s

    Rinse and repeat for 4 such sets.

    My question to you is: Do you think this way of training various pulling muscles is good for long-term progress, or should I focus mainly on one-two types of pull-up in order to improve them faster?

    submitted by /u/Jedi_Forever
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    Wrist mobility (help)

    Posted: 19 Jan 2021 12:12 PM PST

    Hey guys, I am genetically blessed with somewhat immobile wrists. This has resulting in a ton of pain and slowed some of my progress dramatically, as i go from planching to not being able to lift a plate of food. Does anyone have any wrist mobility exercises and how often should I do it?

    submitted by /u/C4rlebabz
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    Somehow cranked out 20 pullups after typically struggling to reach more than a dozen? Never realized what a difference the scapula pull would make.

    Posted: 18 Jan 2021 07:05 PM PST

    I've typically only been able to crank out a dozen pullups before I had to rest and crank out a few more. But for some reason, yesterday I was just walking underneath my doorway and popped out 10 and felt light as air, and did another solid 10. My biceps felt worn out but otherwise I was surprised how easily I almost doubled my max.

    I've been trying to be more diligent about when working on the front lever to really lean back into the scapula pull before lifting my lower body; I think I truly was just not engaging a lot of back muscles before and just depending on lifting my legs up. I'm surprised how much of a difference it makes.

    submitted by /u/CyJackX
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    Should I stop doing dips?

    Posted: 19 Jan 2021 05:38 AM PST

    Hey guys, I have a question.

    Firstly I would like to mentioned that my sort of bad (head hanging forward, hunched) posture is what got me to start working out.On other posts I've noticed that for a lot of people pull ups and dips are of comparable difficulty.However that is not the case for me.

    I can do 5 sets of 13 dips, dipping to the bottom, whereas I can only do like 10-11 pull ups in a max effort set, and probably only half of that on the next one.

    Should I continue doing so many dips compared to my pull-ups? Will this make my posture worse?Also I have been thinking about doing GTG with my pull ups. Is this a good idea?Or GTG would I still be seeing a gain in muscle mass, or simply getting better at the exercise?

    Also if I am doing GTG with pull up, can I still do face pulls under my dip bar, or bicep curls or any back exercises? Or should I be cutting out any other exercise that uses the same muscles?

    Thanks for any info.

    submitted by /u/pulenbezobraznik
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    The Russian Pull Up Programme Rest

    Posted: 19 Jan 2021 07:04 AM PST

    Hey I am a week into the Russian fighter pull up programme. https://www.strongfirst.com/the-fighter-pullup-program-revisited I have a question about the rest time between the sets. How long should it be? Shall I spread the sets throughout the day? Thanks.

    submitted by /u/OPCeto
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    Does anyone have the Chris heria fight video?

    Posted: 19 Jan 2021 10:37 AM PST

    I've been looking for it but can't find it :/

    submitted by /u/killbuzz46
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    How long do I wait to exercise after eating?

    Posted: 19 Jan 2021 02:57 AM PST

    Can I eat right before a workout or can I like wait 20 to 30 minutes after eating then have a workout session?

    submitted by /u/DymmPowerBlade
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