Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-02 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-02
- BWF Primer Build-Up Community Event: Day 2
- My 1 year front lever - from 0 to full ��
- Bathroom Scale
- What animals do you guys think could iron cross?
- How many rest days?
- How to increase pushups
- For 2021 I want to do 40 push-ups in a row and increase it by 5 each per weak. Is there something that I should know before getting into those high numbers?
- Gripping pull-up bar with thumb over bar
- Dumbells and pull-up bar
- How many women do the Rec Routine?
- Core day
- What are some yoga mats/workout mats that everyone here swears by?
- Shoulders gainz
- Goals
- Mobile app which exactly follows the Recommended Routine?
- I'm new to bodyweight workouts and can't do them for a lot of reps yet. Will I still be able to get a good workout in if I do exercises for at least 8 reps? I usually do try to aim at at least 10 per set.
- ROMWOD has been an excellent addition to my workout routine.
- How effective are planche push ups for biceps?
- Difficulties with muscle ups
- Tips for improving ankle mobility
- What to do when you are injured?
- Persistent aching and weakness roadblock my routine and drain my motivation.
- I get nauseous whenever I lay down on my back and lift my head -- situps, some yoga moves, foam rolling my back, etc. Can I get rid of this?
- Can you do a Lotus Handstand?
- Struggling with pushups
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-02 Posted: 01 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] |
| BWF Primer Build-Up Community Event: Day 2 Posted: 02 Jan 2021 10:00 AM PST Welcome to Day 2 of the BWF Primer Build-Up!(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Hey gang! Nick-E here. So yesterday we learned about how to do push-ups. You might have found that a little bit overwhelming! Maybe you thought to yourself 'Man, I thought push-ups were easy and simple! What the heck!'. You would not be alone in thinking that. Luckily, you aren't learning another exercise today, and you will have some more opportunity to practice them and re-consolidate all that info before you have to learn another one tomorrow. Instead, we'll be learning some theory about exercise for your reading today! So to summarise, today we will be: - reading a little bit about how exercise works, - and doing another push-up based mini-workout! Today's Learning: The S.A.I.D Principle, and Progressive OverloadSo while you digest all that pushup-related learning from yesterday, we're going to learn a little bit about how and why exercise 'works', and provide a (hopefully) easy way of conceptualising what exercise is doing to your body. On the scale of 'Simple but reductive' to 'complex and scientific but very semantically accurate', we'll be leaning more to the former, as this is a beginner routine! ---- The S.A.I.D Principle ---- So in order to illustrate how exercise impacts the body, we have to establish two general ideas:
Because it does not like working hard, it will make sure that it can do the things it does most often in the easiest and most efficient way possible. That usually means diverting resources to the parts of the body that help you do that thing. At the same time, it will not put any effort (or resources) towards maintaining or building up your ability to things that you never do. This is the foundation of an extremely important concept in fitness called the S.A.I.D principle. SAID stands for 'Specific Adaptations to Imposed Demands'. EXAMPLE 1: Say there is a person named Alex. Alex has an office job from 9 til 5, and they commute in their car. Alex has a lot of hobbies that do not require very much physical exertion. Listening to music, browsing the internet, social media and reading books are some of their favourite things to do when they aren't at work. Depending on how long Alex has had this lifestyle, it's possible that their body is happily existing in a state of homeostasis because it has perfectly adapted to the demands of that lifestyle. In this example, the demands of a sedentary job with sedentary hobbies, is very low. This means that the body does not need to maintain the neuromusculoskeletal (nerves, muscles, joints and bones), cardiovascular (heart and blood vessels), or respiratory (lungs) systems to a higher level than they need to support your ability to sit down, walk short distances, and use your arms a little. EXAMPLE 2: Say for example we take Alex, and then add a new detail. Now we say that Alex used to do county-level competitive swimming in middle school and high school, but has since stopped and hasn't really exercised since then. In their teen years, throughout years of swimming practice, training, meets and races, Alex's body became adapted to swimming. Initially swimming was hard to do, so over the years the body made the muscles that were required to do the swim strokes stronger and more enduring, and made their heart and lungs better at getting oxygen to the muscles. It did this in order to make the task that it had to do CONSTANTLY much easier and more efficient. Importantly, swimming did not make Alex extremely strong and fit and good at everything, it just made the necessary improvements in order to Alex really really good at swimming. This is where the 'Specific Adaptations' part of the SAID principle comes in. It would not make sense to your frugal, energy-conserving body to make Alex good at everything, because that would be a waste! However, some of the adaptations that made Alex good at swimming also made them good at some other things coincidentally. (e.g. It took Alex less time to get up a long staircase, and they were rarely out of breath by the top of it. Also, when Alex tried other forms of cardio exercise (running, cycling), it would have felt much easier than before they started swimming and they may have been better than their friends that didn't do any exercise at those things, despite it being their first time.) But how do we go from this young fit Alex, to the Alex of today? As soon as the imposed demand of swimming goes away, the body stops seeing the need to maintain such an elevated performance of the muscles and cardiovascular system. So it stops, and over time all that has been maintained is what is required to sit, walk short distances, and move their arms around a little, because that is the imposed demand of a sedentary, office job lifestyle! (Side note: The adaptations Alex got from their swimming career are not strictly gone and dead by this point, in reality its about halfway between gone and dormant*. Generally speaking it's much easier to re-gain fitness adaptations than to gain them the first time round. But that's another topic.)* ---- Progressive Overload ---- So now we know that thanks to the SAID principle, if we do something, our bodies will make the necessary changes to get better specifically at that thing, and in order to keep those adaptations we have to keep putting the demands that necessitate them on our bodies, over time! So you decide you want to generally get stronger and build some muscle for [insert your personal reason right here]. So you decide to start some strength training. You find a 20lbs dumbbell in your attic and start lifting it in a variety of ways. It's quite hard to lift it, so this must make you stronger if you do it enough! Thanks, SAID principle. You're a lifesaver. You get into a bit of a habit with that and eventually lifting the dumbbell gets very easy. You keep doing it, and lifting the dumbell stays easy. Weeks pass, and it's still easy. You don't seem to be getting any stronger. What once was hard, now is not hard. Your body has no reason to keep getting stronger because its extremely well adapted to lifting this dumbbell! You briefly feel tricked and betrayed by the SAID principle before you log onto reddit and see a post called 'BWF Primer Community Workout: Day 2', where you learn about a concept called 'Progressive Overload'. Compared to the SAID principle, this one is super simple. It basically means, in any effective strength training program, the demand you are putting on your body always needs to be one step ahead of your bodies adaptation to that demand. To apply that to the above example: Once that 20lbs dumbbell gets easy, you need to move on to a 25lbs dumbbell, and eventually that too will get easy, and then you'll move onto a 30lbs dumbbell, and this process will repeat until you feel like you are strong enough, your body looks the way you want it to, and you are capable of doing all the things you want! This is the principle behind why in this program, every session you will be trying to do 1 more rep than you did last time in each exercise. It is giving a progressively greater load (demand) to overcome, that is always just a little bit over what it's used to! Workout #2:In the spirit of progressive overload, this workout is simply a repeat of the first workout, but progressing the reps! 5 sets of 6 pushups (5x6 Pushups) at whatever incline is appropriate, with 60s rest. (NOTE: Many of you starting the program may have gone sprinting out of the gate on Day 1, doing the hardest incline you could or even full floor pushups. The focus of this build-up period to the full Primer routine is on technique practice, not pushing it to the limit. If you did go out all guns blazing on Day 1, I'd strongly advise picking an easier level of inclination if you have one available to you.) In the next workout tomorrow, we will be adding another exercise. Ok, I did it!Congratulations! If you'd like, we'd love to hear your thoughts about your workout in the comments, as well as any questions you have about the concepts or forms you learned today. Alternatively, we've set up a new 'beginners zone' in our communities' discord server, so you can come chat with other new exercisers in a friendly environment, with friendly helpers with experience with exercise that have volunteered to answer any questions you may have! Cheers, Nick-E [link] [comments] |
| My 1 year front lever - from 0 to full �� Posted: 02 Jan 2021 08:15 AM PST Good afternoon everybody! I just created a video on my progression in Front Lever, with problems encountered, comments and observations, anyone who wants to take a look at the evolution, here's the video! I hope it can motivate you a little! https://youtu.be/fazIpQWIRl4 [link] [comments] |
| Posted: 02 Jan 2021 03:22 AM PST I just recently bought a Westinghouse bathroom scale and it has features that can calculate body fat, hydration, muscle, bone weight, and daily calorie intake. I would like to ask if these features are reliable, and the experiences of anyone else who also owns a scale like this. Thanks. [link] [comments] |
| What animals do you guys think could iron cross? Posted: 02 Jan 2021 08:14 AM PST So kinda weird question me and my friends were debating; we all sort of agree monkeys could do it but are there any other animals that could be good at BWF? I've seen videos of dogs doing planches. [link] [comments] |
| Posted: 02 Jan 2021 08:06 AM PST Curious to see how many active rest days everyone is getting? I currently bounce between 2-3 active rest days per week. Sometimes I feel burnt out with only 2 days off from training but when I take 3 days a week off I have trouble hitting everything twice and feel like I'm not making gains. I know everyone is different but I was just wanting to see what other body weight fitness enthusiasts are doing with rest day frequencies. Edit: To give more details about myself: 5'9" M, 165-170lbs( I weigh myself rarely) Calories are around 2600-2700 Currently looking to maintain Current split Sunday: Pull Wednesday: Rest Friday: rest day or legs-depending on how recovery has been that week Saturday: Active rest/hiking My wife and I enjoy hiking so usually one day a week we hit the mountains for a 3-6 mile hike with the dogs. [link] [comments] |
| Posted: 02 Jan 2021 09:42 AM PST Hi guys im a 18 year old guy 190cm and i would like to know how can i increase my pushups my max of nice form pushups Is 6 [link] [comments] |
| Posted: 01 Jan 2021 06:05 PM PST |
| Gripping pull-up bar with thumb over bar Posted: 02 Jan 2021 11:38 AM PST I find I can do more pull-ups if I grip the bar with the thumb over the bar instead of around. It is easier for me to pull hard and it feels more natural for the wrist. Do you have any opinions on this way of gripping or believe that the normal way is better? Do you experience the same thing as I do? [link] [comments] |
| Posted: 02 Jan 2021 08:20 AM PST I'm a teen 17y and I've been doing push ups and sit ups for the last few months to gain some muscle and stability. Now I got a set of dumbells and a pull up bar for my birthday. I mainly want to focus on my arms cuz they are skinny and I want to increase my strength. Can you recommend me a routine. I want to keep doing push ups and sit ups next to it if that's recommended. Ty ) [link] [comments] |
| How many women do the Rec Routine? Posted: 02 Jan 2021 07:22 AM PST My wife and I both workout regularly, most with weights though. Because I am quite a bit stronger 85, we really have a hard time working out together. The RR might be a good options as we can forgo the weights, and both scale and progress at our own pace, but still workout and motivate each other. It does seem most people who do the RR are men, which might just be the sampling of Reddit, but I wanted to guage some feedback from women who have done RR and their feedback. [link] [comments] |
| Posted: 01 Jan 2021 11:03 PM PST Hey guys just finished 2nd week of RR and my question is can I move my core to my rest day? I find that I am not able to give 100 percent of my effort during my core since it's after the main work outs. I do cardio and stretching during my rest day. [link] [comments] |
| What are some yoga mats/workout mats that everyone here swears by? Posted: 02 Jan 2021 10:33 AM PST I'm sure the pandemic forced us to take a hard look at our damaged yoga mats. What's a brand/type of yoga mat that y'all would highly recommend? Be it quality or bang for your buck or just something that lasted you forever. [link] [comments] |
| Posted: 02 Jan 2021 10:17 AM PST Any other workouts for shoulders besides pike push ups and hand stands ? [link] [comments] |
| Posted: 02 Jan 2021 09:16 AM PST Can you train to achieve front lever, planche , press to handstand and oahs same time? [link] [comments] |
| Mobile app which exactly follows the Recommended Routine? Posted: 02 Jan 2021 12:01 PM PST Do you know a mobile app which is up-to-date and exactly follows the latest version of the Recommended Routine? [link] [comments] |
| Posted: 02 Jan 2021 11:31 AM PST |
| ROMWOD has been an excellent addition to my workout routine. Posted: 02 Jan 2021 11:09 AM PST I previously used to do CrossFit and my trainer had then introduced me to ROMWOD. I never bothered to work on my mobility then, but since I switched to calisthenics, I realized that it's important to focus on range of motion and mobility as mentioned in the RR just to unlock advanced movements. I would say that ROMWOD has definitely helped me with that. More than anything else I feel that it's well structured and all I have to do is follow the videos without making a plan of what I should be doing. [link] [comments] |
| How effective are planche push ups for biceps? Posted: 02 Jan 2021 11:03 AM PST I want to statt doing planche push ups for strength , will it build my biceps ? Both of the heads(long and short heads)? [link] [comments] |
| Posted: 02 Jan 2021 04:27 AM PST Hi, I am looking forward to a fitter year 2021 and decided I want to step up my game a little and try more difficult exercises. As my first improvement I want to learn muscle ups. The problem is that I am not able to push myself above the bar once I pulled myself up. I can do 15 clean pull ups and I don't know what my problem could be. Can anyone help? [link] [comments] |
| Tips for improving ankle mobility Posted: 02 Jan 2021 08:48 AM PST Hey bodyweightfitness I have difficulty with my squat form for one big reason: my knees can't move past my toes. I have been doing a lot more stretching the past few months to much success with my hip mobility particularly. I try to do ankle stretches everyday and have seen a little bit of progress but it's still a major sticking point. My squat depth has definitely increased but I still feel unstable at the bottom with a tendency to place most of the balance on my heels instead of midfoot. I can't air squat well without falling backwards unless I have my lifting shoes on. Anyone else know how to fix tight ankles for good? Cheers [link] [comments] |
| What to do when you are injured? Posted: 02 Jan 2021 08:41 AM PST Sorry for bad English in advance. Hey everyone, I'm 20(M). Been doing bodyweight exercises for past 8 months and now I'm pretty good with them, can't do any cool tricks but my basics are pretty good, 1000 push ups and squats for a day. This year is already great for me as my own dog bit me, can't move my left hand much, over all there's no other injury, should I take some days off, or should I keep doing leg workouts and train my core and right hand? I don't think my left hand will be normal for a few months. And what to do to not lose muscle and gain weight, I gain weight pretty easily and I ate to much junk food at new year's Eve. [link] [comments] |
| Persistent aching and weakness roadblock my routine and drain my motivation. Posted: 02 Jan 2021 08:33 AM PST Greetings everyone and happy new year, During my life, I've tried many times to stick to exercise habits and all of the times I've ended up quitting not due to laziness but due to either injuries (since almost three months ago I'm nursing a right shoulder stinging pain that I attribute to either doing burpees in hard surfaces or bad form in side planks) or stubborn DOMS, weakness and fatigue, i.e., slow and incomplete recovery to the point that I've found myself many times delaying workout sessions with the subsequent lack of progress. In the past I've hit the gym but the last two times (around 6 years ago and right now since July 2020) I've preferred to stick to bodyweight routines. I've been reading a little about how to fine-tune routines, how to practice the correct forms of every movement and how to speed-up recovery, to find out that there are quite a bunch of people out there that don't have such recovery issues as I have and therefore stick to their routines for longer. I'm wondering if my body's sluggishness to recovery and proneness to acute aching is about some medical condition, it's about something I'm doing wrong or it's about normal. I would like to thank in advance any good advice and opinion about the subject. [link] [comments] |
| Posted: 02 Jan 2021 08:18 AM PST This started happening maybe 5 years ago. I am pretty sure I used to be able to do this kind of stuff without any nausea. Even simply doing a foam roller on my back -- if I go too far and let my head dip, and then bring it back up --- I may feel sick and weird for 10+ minutes. I am pretty sure this happens regardless of if I've had food or not, etc. Has anyone experienced anything similar? Is there any way to get rid of this? Maybe it's some kind of inner ear balance thing? Whenever I do HIIT workouts -- I always have to skip anything that falls into the realm of laying somewhat flat where my head may bob up and down. Thanks! [link] [comments] |
| Posted: 02 Jan 2021 07:42 AM PST Hello everybody, I'm currently gathering information for a video I'm making about Lotus Handstands and was wondering if the people on here can help me out with answering two polls First one is if you can do both the Lotus and Handstand separately (Yes/No) https://strawpoll.com/gf12urrxu Second one is if you can do a Lotus Handstand (Yes/No) https://strawpoll.com/up4kp1p73 I will use this data after a week, if enough people answer this then I will make a video on my channel TheZaik about this fascinating move, so please share this so more people can vote And if you can, please send in videos of you doing the lotus handstand, which you will get a chance to be featured in my video [link] [comments] |
| Posted: 02 Jan 2021 07:31 AM PST So I recently started seriously working out in the lockdown and I've been really struggling to do a single proper pushup, I try go down with my chest as much as possible but I just can't lower it enough, any advice and maybe specific exercises to train my chest to be able to do proper pushups? [link] [comments] |
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