Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-23 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-23
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Difficulty starting simple RR due to heavy weight
- It's been nearly 12 months since i properly worked out, and I'm approx 30lbs heavier from my prime days - how best to amend the RR, or what is a anothetr approach?
- Helping my dad lose weight. 53yo BMI of 30
- Tips to train for the One-arm pullup
- Outdoor training in Canadian winter?
- How can I prevent upper back/neck arch with the pull up?
- Does protein "remain" next day?
- Smartwatch or Fitness Tracker useful for Calisthenics? Especially with Recovery Data
- How to progress, what to change in my training? I need someone more experienced to give a tip
- I NEED SOME SENSE OF DIRECTION AND A PLAN
- What do you think of my back and neck and how can I fix it?
- Big love to Pyramid Sets!
- "Mobility for Calisthenics by Dr. Jen Esquer" - has anyone tried it?
- Should I lose weight before training abs?
- I Need Help Designing an Intermediate Routine Incorporating Rock Climbing
- My Routine - Strength and Hypertrophy
- Wall mounted pull up bar for UK
- Looking to improve my health slowly.
- My gf wants to improve posture, but not to work out much
- Weighted Chin Up Standards
- For anyone who has a pull up bar with no neutral grip handles specifically mounted, have you ever used a handle bar cable row equipment to attach on to do narrow grip neutral chin ups?
- Daily rehab exercises
- Straddle planche
- Talent show - what bodyweight exercise would be impressive?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-23 Posted: 22 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] |
| Posted: 22 Jan 2021 11:39 PM PST Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Difficulty starting simple RR due to heavy weight Posted: 23 Jan 2021 08:58 AM PST Hi, Im currently doing RR with a friend that is heavy/fat and has a large belly. He is finding it difficult to do scapular pulls and cant maintain his grip on a pull up bar, should he start by trying to do scapular pulls or just plain hanging? He finds it hard to do one scapular pull and its hard for me to know if he manage to do it or not due to his fats. The pull up bar bends too. We dont have a dips bar either, so i do it on two plastic chairs. He cant do support hold it as it will bend the handles of the plastic chairs. His upper back cant rise for deadbugs either due to his belly. Any advice on easier progressions for overweight/large body? **he jogs daily and is on a calorie deficit, still plateau at a certain weight for i dont know what reason [link] [comments] |
| Posted: 23 Jan 2021 10:54 AM PST Background: Mid-20's: period of heaviest "big 3" lifts e.g. DL of 430lbs at 179lbs BW, maintained for few years then dipped out to do calisthenics (picked up a dislocated clavicle, impingement in both hips during weightlifting period) Late 20's: fewer times at the gym, massive period of depression (reoccurring, had from teens), PTSD emerged etc. Gained 16lbs over time. Now: early 30's, further weight gain to 207lbs from lack of gym/pandemic/meds/worse diet. I've messed around with calisthenics now for years with some periods of heightened progression e.g. did manage to achieve ring muscle ups, topped out my pistol squats at single rep+50lbs added weight, but am now back to what virtually feels like square one. I've trained from home in what essentially a space less than the size of a jail cell to save some money and time with work for the last 2 years, half-assed. I recently bought my first house, which has a shoddy a.f. garage but two overhead beams which will hold me easily using Olympic rings. I also have my own sandbags, dip bars, bands, weight plates and whatnot. Right now I'm on my first two sessions of the RR following from the warmup to the routine. Ring pullups, likely through a lack of consistent training and weight gain, top out about 3 or 4 reps a set albeit with my chin just about in line with the rings. Same with dips. Overall I woke up this morning like a bus had hit me from the workout, and reckon it may be 2-3 days before I attempt another full session. I'm certainly not as strong as what I was, and am considerably heavier. Aside from strategies with better diet and supplemented cardio, is my position one where I take it slow and simply trust in the work, following linear progression principles where applicable, or do I need to revise my approach e.g. 6 days a week but half the routine each day? I appreciate if you read this far and can leave constructive feedback. I hope others in a similar position gain insight from the answers as well. [link] [comments] |
| Helping my dad lose weight. 53yo BMI of 30 Posted: 22 Jan 2021 08:00 PM PST Hey everyone Id like to get some advice or just some outside perspectives on this. My dad just turned 53 and went to the doctor and learned he had a BMI of 30+. I cant remember the exact number but it but it was definitely 30+ and I don't want to ask him again (might be 31 to be exact). He tries to tell me he's just old and normalize it but I think he has a problem and want to try to get him to lose weight. He tells me I'm just being mean and stuff like that for suggesting losing weight. Am I? I think as he gets older it will just be harder and harder to lose weight and its sad to think about. What can I really do? do yall have any obese family members that have died early? I just want to hear some outside views because hes seemed to just normalize it and I know he doesn't need to be some freak athlete and attract women but from a health point I know it cant be very good. thanks [link] [comments] |
| Tips to train for the One-arm pullup Posted: 23 Jan 2021 11:21 AM PST Hey Everyone, In the past few months, I trained for the one-arm pull-up from not being able to lift myself even a little bit to a full one so I decided to give anyone who wants to train it few tips that helped me. First of all, How much your weight is relevant, it does not mean that if you are skinny you will have it easy and if you are a little heavier you couldn't do it, Just that when you are with less body fat it will be easier. So here are few tips on how to train for it: 1) The first thing that really helped me work out for it was doing one-arm pull-ups with a pulley system. That way you can control how much weight you lift and progress accordingly, Start with a weight you are comfortable with and can do at least 6 with a proper technique, When you feel it becomes easier drop the weight to a weight you can do 4 reps tops in a set. For how pulley system will look like you can look at this example video: https://www.youtube.com/watch?v=8mPBGI0Rl8U 2) This may not be in direct work on the one-arm pullups but doing weighted pull-ups will help you build a lot of strength for it, I did 5 sets of 5 reps with a weight that you will be able to do one more but don't. 3)Negatives - For me, it was not the best because I had a really hard time having the lock off at the highest position (chin up) but I heard that a lot of people train with negatives and it works. You can look at how it looks in here: https://www.youtube.com/watch?v=f4vjEWrv7Is 4) 90 and 120 degrees lock-offs, I used to do lock-offs for 5-10 seconds each set for about 2-3 sets. These are the main things I trained the one-arm pull-up with, hope it helps you guys! [link] [comments] |
| Outdoor training in Canadian winter? Posted: 23 Jan 2021 09:50 AM PST Due to moving back home with family in the middle of a pandemic, I'm one of those "nowhere to set up my equipment" posters. Before you comment, "surely you can put it somewhere," don't call me Shirley, and the homeowners and I have brainstormed this already for a compromise and there's literally no room in the house. So, have any of you had success in bringing your workout routines outdoors in the winter? What do you wear? It can get as low as -40 out here. [link] [comments] |
| How can I prevent upper back/neck arch with the pull up? Posted: 23 Jan 2021 04:41 AM PST I think my upper back and neck arch when I do pull ups, also my neck muscles kinda flex to get up [link] [comments] |
| Does protein "remain" next day? Posted: 22 Jan 2021 10:23 PM PST This may be one of the stupidest questions you have read, but I've always wondered this and all the research I do online points to different things. PS. I get my protein from eating extra meat in my meals because I don't feel like I work out enough/as intensely to warrant drinking shakes and powders. Will it be unhealthy to drink these things if I only use dumbells at the moment? Thank you! [link] [comments] |
| Smartwatch or Fitness Tracker useful for Calisthenics? Especially with Recovery Data Posted: 23 Jan 2021 02:52 AM PST Hello, I am planning on buying a sports watch (mainly to track my runs and bike rides). But this had me wondering, most of them provide a lot of data on sleep quality, heart rate variability, resting heart rate and so on. Can this data be useful to look at in regards to strength training as well? Is someone here maybe even using this data to adjust their training plan accordingly? I'd really just love to hear your thoughts in this topic. [link] [comments] |
| How to progress, what to change in my training? I need someone more experienced to give a tip Posted: 23 Jan 2021 08:15 AM PST Hey all, After reading overcoming gravity I decided to give a go to my personalized training program. It gave me good results so far (though I still suck at hspu) but I feel it could use a refresher as I'm getting a bit bored and I'm not sure which exercises to implement/change plus I might consider reducing a bit the overall training time (all included now is around 3h). For the first time building a training program after reading how to overcome gravity. Not a lot of endurance, prefer to train lower reps. Where to go from here? I'm male, 37 years old and around 75kg. Started training about a year ago and started with this program about 2 or 3 months. I have no previous gym experience but I trained muay thai for a long time. Random fact: I'm pretty not flexible SMART goals: 10s handstand with good form (managed once, need to make it consistent) 10s front lever with good form (holding 15s+ with red resistance band) 10s back lever with good form (can probably hold straddle for a bit, haven't been training this) 5 hspu (really suck at these, can't do even one) 5 bar mu strict (not sure where I stand on these, I'm practicing the transition at home on parallel bars) 10s full planche (Holding 10s+ tuck plache with black band support) Training program
20 burpees/100 jumping jacks 1m plank hold 1m side plank left 1m side plank right 1m hollow body hold 1m superman hold 1m reverse plank Shoulder/wrist mobility
10m handstand practice
1a 3x5-8 one leg inverted front lever rises (from top position upside down to FL position and up) 1b 3x5-8 tuck planche hold 2a 4x5-8 hspu progression (elevated pike pushups) 2b 4x5-8 false grip L-sit ring pull ups 3a 4x5-8 pseudo planche push ups 3b 4x5-8 advanced tuck front lever rows
Thinking about incorporating some rope climbing. Any input will be appreciated! [link] [comments] |
| I NEED SOME SENSE OF DIRECTION AND A PLAN Posted: 23 Jan 2021 09:44 AM PST A couple months ago I began training calisthenics at home. I have gotten some pretty good strength boosts (around 40-50 good form push ups now ) my pull ups are pretty bad though, but anyhow, I'm looking for some sense of direction or a plan or something for 2021 so I am able to put on some muscle and strength to do reasonably achievable skills like multiple muscle ups, handstand, etc. I'm a beginner if you can't tell. I train almost every day and I have the dedication to actually take my physical self to the next level and do some better training plan to get the best results as quickly as possible. If one of you calisthenics athletes that are more advanced would like to give me some tips I would really really appreciate it. [link] [comments] |
| What do you think of my back and neck and how can I fix it? Posted: 22 Jan 2021 02:57 PM PST 6'5 180lb. Training for years and struggling with consistency and mental issues. One of the main things beside seriously gaining 20lb this year is fixing my horrible posture. My back is fucked up, my neck is forward and other issues such as: - uneven shoulders(I think my right shoulder has fallen a bit, I could see that clearly while I was watching myself on tripple mirror - you can see my ribs how weird they are, what does that mean? - my hips has <> shape, that looks like scoliosis - also I want to bulk up my neck, fix it and also make it thicker. On monday I did only one set of neck curls with weight and wanted to throw up whole day, sickness feeling Throughout days - either lying in bed or sitting, both in not so good positions. Mid back hurt when I walk straight, for longer periods, lumbal hurt now since I started driving(I'm flexing my lumbal part there). Also hurt it while back in mid set of pendlay rows. For fallen right shoulder I'm lifting it up daily and retracting scap Phisios throughout years told me I have kypho-scoliosis, but told me I do not have uneven shoulders or bad neck, they did more wrong then good, put me on static exercises and that's it This year, I want to fix it all! All stretches, exercises, everything in my reach Have perfect form at the gym, especially when doing back and face pulls and still walk with bad posture, like I did nothing In case you want to see my photos they will be set up as forced straight posture-how I think my posture is-bad posture-as bad as I can go. Couldn't get what it looks like being unconscious of it and really loose with it Forced straight https://imgur.com/a/Nz5WIhW neck flexion https://imgur.com/a/dICIYqH https://imgur.com/a/hQwj92v https://imgur.com/a/KWs8nUL rib on left side https://imgur.com/a/glada49
https://imgur.com/a/MFFxKjG from the back https://imgur.com/a/fGxbdid https://imgur.com/a/ovZ68bP straightup with clothes https://imgur.com/a/OBq3tj0 https://imgur.com/a/9i6Yed7 conscious flex https://imgur.com/a/zSLRNn7 https://imgur.com/a/uF6u2s4 as bad as it can get relaxed I think it would look like this [link] [comments] |
| Posted: 22 Jan 2021 11:07 PM PST I [M23] have just stumbled into r/bodyweightfitness due to the gyms being shut in France. All I have is a floor, a ledge to do chin ups and a deep well self loathing to keep me on the path! Recently I have been free styling my routines but it's starting to take more shape. The big change came from a comment which mentioned pyramid sets. A legendary user suggested it can be used to improve a climbers chin up count. So I gave it go... Before pyramids I would atrempt a 3-4 set max out on both chin ups and press ups. Normally I would be able to do 20 chin ups and 40-60 press ups. Today I did 29 chin ups and 91 press ups! If you're also new to the struggle and lack focus or motivation this technique may help you overcome it. Thank you r/bodyweightfitness! [link] [comments] |
| "Mobility for Calisthenics by Dr. Jen Esquer" - has anyone tried it? Posted: 23 Jan 2021 12:17 PM PST I'm trying to improve my mobility for exercises like pike push-ups, L-sits and handstands. Recently I've been seeing lots of ads for a "mobility for calisthenics" program by "Dr. Jen Esquer". Link: https://www.joinfitapp.com/mobility-for-calisthenics/ Has anyone tried it? Do you think it's worth the $60? [link] [comments] |
| Should I lose weight before training abs? Posted: 22 Jan 2021 03:19 PM PST Should I lose weight because I don't want my stomach to be bloated looking. [link] [comments] |
| I Need Help Designing an Intermediate Routine Incorporating Rock Climbing Posted: 23 Jan 2021 11:45 AM PST Hey r/bodyweightfitness! I have decided to move on from the recommended routine as I have maxed out reps on all the progressions and am looking for more of a challenge. I am trying to design a push pull legs routine for myself, but I am also a rock climber (bouldering). This is turning out to be a little bit difficult for me to program, because climbing is so pull intensive that I don't want to lose out on rest for my pulling muscles. Right now my thought process is to do a Pull/Push/Climb+Legs 3 day split followed by a rest day. Each day would incorporate one core exercise, and skill work would be done on the rest day. My leg routine would just consist of squats and deadlift, as the climbing gym is the only place I have access to a squat rack and a bar. I was thinking this would be best as the push day would allow me to rest my pull muscles a bit before I climb and hit legs a day later. Does this make sense or would it be better optimized in a different manner? Thanks for any help! [link] [comments] |
| My Routine - Strength and Hypertrophy Posted: 23 Jan 2021 11:39 AM PST Hi everyone! Please critique my routine below. I'm doing an 8 week mesocycle, with undulating periodisation Strength, Hypertrophy, Strength week 1, Hypertrophy, Strength, Hypertrophy week 2 etc It's a full body routine usually Monday Wednesday, Friday although the weather sometimes dictates that the days change! Warm up - Short bike ride to park, Jump rope, 60 seconds, wrist and shoulder circles, crawls, shoulder dislocates German Hang 60 seconds OA hangs 3 x 30 seconds Handstand 90 seconds (usually 3 x 30 seconds) Bridge 30 seconds Hollow Hold 60 seconds Main routine (Strength): Rings L-Sit 3 x 20 seconds Rock Climber pull-ups (rings) 3x 5-10 Wall HSPU 3 x 5-10 Adv tuck FL 5 x 20 Archer Push-ups (rings) 3x 5-10 Pistol Squats 4 x 5-15 Side lunges 4 x 15-20 P-Bar leg raises 3 x 10-15 Knee raises 3 x 20 Main routine (Hypertrophy): Pull-ups (rings) 3 x 10-15 Dips (rings) 3 x 10-15 Archer rows (rings) 3 x 5-10 Push - ups (rings) 3 x 15-20 Pistol Squats 3 x 10-15 Lunge walks 3 x 20 -25 each side Leg to bar raises 3 x 5-8 Knee raises 3 x 20 [link] [comments] |
| Wall mounted pull up bar for UK Posted: 23 Jan 2021 07:45 AM PST Can anyone recommend a pull up bar that mounts to the wall which isn't to expensive but also very reliable. Also needs to ship to the UK [link] [comments] |
| Looking to improve my health slowly. Posted: 22 Jan 2021 10:35 PM PST I'm pretty weak, lazy, and unmotivated. I'm trying to change that. Here's what I'm doing. I used to be able to do 4 sets of 20 push ups easily. I'm 6ft 150 pounds 20 years old. I just want to be healthy and not skinnyfat anymore, I just want a decent enough body. 11 push ups. (2 sets) 30 second plank (2 sets) 20 squats (2 sets) 4 pull ups 5 chin ups (2 sets) Running uphill. I i have a single 20lb dumbell that I curl 10 times. Is this a good enough routine for now to target each area of my body? I am lazy so I want to take it slowly and not burn myself out. I plan to increase gradually each week. Another problem is diet. I try to eat apples, oranges, and bannans, some pistachios. Otherwise my main diet after work is 5 mchickens with no mayo, maybe some eggs at home, due to limited time and finances. [link] [comments] |
| My gf wants to improve posture, but not to work out much Posted: 22 Jan 2021 03:46 PM PST So I came up with a simple and short routine. It's a circuit alternating core and scapula exercises with stretches for the front of the body. Since she's working in a kitchen, oftentimes in hunched over position, her traps are stiff, shoulders rolled a bit forward, and upper back a bit rounded. So here is the circuit meant to be repeated 1-3 times:
Perhaps she'd benefit more from cobra or that seal shoulder opener, perhaps hanging which she's certainly not fond of... Or bird-dog when you raise back leg and front arm at the same time while kneeling. You tell me. Every feedback will be massively appreciated! And I hope someone can get some use from this if it's just good enough. Thanks! [link] [comments] |
| Posted: 22 Jan 2021 11:17 PM PST Hello everyone! I'm relatively new to Reddit here. I'm a calisthenics athlete and I've been working on my weighted pull ups and chin ups. I was wondering if anyone here knows the general standards for weighted chin ups? Specifically, what qualifies as novice, intermediate, advanced, and elite? I have searched seemingly everywhere online for a concrete answer, and I can't seem to find a credible source, or at least one that I feel fully confident in. For reference, I am a 5' 9" 180 lb male. I recently got a +135 lb chin up (75% of my bodyweight) with my chin just clearing the bar. My gut tells me that this is a decent lift, but I've also been reading that this is achievable for most people and isn't necessarily anything special. I also see people on YouTube cranking +135 lbs for reps and sets. Any insight would be much appreciated. In terms of goals, I understand that I still have a long way to go; but I think it would be really helpful to know where I currently stand relative to my peers. [link] [comments] |
| Posted: 23 Jan 2021 03:47 AM PST I'm asking because I have a pull up bar but the neutral grips are bit too wide and I want to do them narrow. If so, is your mounted pull be strong enough to still hold your body when using that specific equipment for narrow neutral chin ups? [link] [comments] |
| Posted: 23 Jan 2021 06:02 AM PST I have both wrist and finger injuries which I have been attempting to rehab using the following dumbell routine 3 days per week. 2x15 wrist curls 2x15 reverse wrist curls 2x15 pronate suppinate 2x15 ulnar deviation 2x15 radial deviation 2x15 finger extensions with rubber bands I have noticed that often rehab routines recommend by physios are usually done daily. I was wondering if there is any reason for this other than simplicity. Would I be better off reducing my routine to a single set of each of these exercises but doing the routine daily instead? [link] [comments] |
| Posted: 23 Jan 2021 09:48 AM PST Is it weird that i have only worked out for 2 months and yesterday i got interested in learning full planche. So i tried 16 sec adv tuck and was able to do it. Then did a 1-3 second straddle planche with decent form. Im strong in basics. Im doing everything on the floor btw. And How long would u guys think it'll take me to achieve full planche with a good routine and doing it 2-4 times a week? Height: 177cm, Weight: 64kg [link] [comments] |
| Talent show - what bodyweight exercise would be impressive? Posted: 22 Jan 2021 12:55 PM PST Two problems..
I can do some one arm pushups, pistol squats - but I'm not sure they will be entertaining enough. Would love to do handstand pushups, which I can do against a wall, but is it possible to learn freestanding handstand pushups in a week? Any other ideas of things which might be possible to master in a week and look impressive? It's all just for fun, and I've gotten really into bodyweight fitness recently so would love something related to this. [link] [comments] |
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