Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-31 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-31
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Bodyweight strength training programs in Google Sheets with videos & progression guides included - 2-4x week Fullbody, Upper/lower and bodypart splits
- Has anyone else experienced coregasm?
- Just achieved my first strict ring muscle up!
- Phone Applications for Bodyweight Strength
- Advice for calf raises would be really appreciated (got myself injured)
- How do I compensate for a lack of energy from a physically demanding job?
- I just finished my first intermediate routine. What should I do next?
- Beginner question on deload week
- I need some experience
- Tucked leg pull ups?
- Suggestion on my RR progress
- Bulletprove knees
- 3 Common Muscle Up Mistakes
- Leg exercise question
- Am I missing something for not doing the core triplet of the RR?
- Looking for some rings DIY advice.
- Exactly how much does a diamond push up work your pecs?
- Effective home workout for biceps?
- what is 4 scoops Of 700 caleries because my gnc waight gainer says use 4 scoops but idk weather thats 700 caleries or more
- Switching from strength/hypertrophy training to endurance training
- Is it Better To Exercise Outside Or Inside?
- Adding kettlebells on off day for RR?
- I want to workout at home
- I workout till muscle failure am I still gaining ?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-31 Posted: 30 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: 31 Jan 2021 12:55 AM PST HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Posted: 30 Jan 2021 11:55 PM PST I've been using different training apps for years now but they all have had some features that I didn't quite like. First of all I like that my information is available without being depended on 3rd party software and support for your device. This has happened few times where the support for the workout app ended and I could not get to my workout history or programs anymore. Yeah I know google drive is just another service provider but most likely you will not lose your data over night when the developers decide to stop supporting latest operating system. Ads are just super annoying especially during a workout you might accidentally click on an ad. Also the progression ladder for different bodyweight exercises was not very clear and I like that my exercises are listed in difficulty order. I have also seen a lot of different excel files that are good but don't fully do the job. They were missing some features such as customization of exercises and editing the programs. So I decided to make a better google sheets file that had most of the features I needed (customization, tracking and no scripts). I made this for myself originally but I thought that with some extra work it could be a useful template for anyone who is looking on how to build strength with bodyweight training. So this is aimed for beginners and intermediates who are looking on how to start and progress with their bodyweight strenght training. Since all the exercises are categorized, videos on the exercises are included and guides to each progression is available making progress could not be easier ;) What it includes: -Pre made bodyweight strength training programs based on 2-4x week Fullbody, Upper/lower and bodypart splits -Customizable workout template with up to 4 work out days a week -One finger logging with mobile phone -Guides included to each progression -Video links included to each exercise -You can add custom exercises to list -Training block length 5-12weeks -Tracking sheet that counts total number of reps done in a workout and highlights the rep count with green if you made progress. If you performed less reps the cell will turn red. -Planning sheet calculates the training volume for each muscle group for you -All features implemented with basic sheet functions. No scripts used so it is safe to use and requires no special permissions. -By default exercises selected to fit intermediate strength level. Go up or down in the progression and select the exercises according to your strength level. Examples: 2-day Full body routine https://docs.google.com/spreadsheets/d/1h1mDQRKimaJh6ZiO_XUULx2p6kzl3qL3MqufVn82mNo/edit?usp=sharing 2-day Upper/lower split https://docs.google.com/spreadsheets/d/1QEfHNll5iwMKlmvd29DUZ575ab4BpXlpronjKmWdNA4/edit?usp=sharing 3-day Full body routine https://docs.google.com/spreadsheets/d/18Cg3D_eikyWuhECTuJxHtC_v_dC5D29duRcwNEcgRlk/edit?usp=sharing 3-day Split https://docs.google.com/spreadsheets/d/12bfFmtiAJ7QrMk2Jl4WgwCa_7qKDa4j9tDADAm6KHgs/edit?usp=sharing 3-day Upper/lower split https://docs.google.com/spreadsheets/d/1yotKai0-xSVqyMVMg0WrRhOTkL3gr38SppC4um6QojI/edit?usp=sharing 4-day Upper/lower split https://docs.google.com/spreadsheets/d/1VENMI1vNhY6qX3MkYfdPmCA4QWg7u0ji0D-9YB4gjcs/edit?usp=sharing 4-day Split https://docs.google.com/spreadsheets/d/12iVPrJm43isKSsFnRMpD9hrD6liLEIQBigo894lxPU0/edit?usp=sharing Customizable empty template https://docs.google.com/spreadsheets/d/1PxArMTv4PrQ2ZvwI6UWM3NZ6RXNQHjSzbLkHaO-7-i0/edit?usp=sharing All Programs in Google Drive folder for browsing: https://drive.google.com/drive/folders/10KJm1IZVU4AuRiyZw7vYxIxnRQLu5MEX?usp=sharing How to use guide: https://twoworkouts.blogspot.com/2021/01/free-bodyweight-strength-training.html Quick instructions: -Save a copy to your drive to enable editing and logging -Select training block length -Select proper exercises according to your level. I selected intermediate exercises as default. -Enjoy unstoppable progress :) -Have fun! [link] [comments] |
| Has anyone else experienced coregasm? Posted: 31 Jan 2021 11:17 AM PST I am 24 year old male and I have been doing the RR for the last 9 months. I have progressed to Ring L-sit hold but the problem is that sometimes during the hold I am having a coregasm. For those who don't know ,coregasm is when you get close or even come to an orgasm during ab exercises. Has anyone been in a similar situation? How can you control it? [link] [comments] |
| Just achieved my first strict ring muscle up! Posted: 31 Jan 2021 11:35 AM PST I am 19m, been training calisthenics for 11 months now, with a focus on strength for about 8 months. My training has been full of ups and downs in this short period of time, but it has been the greatest thing I have ever done in my life. It was finally warm enough outside to bring out my rings again. I was planning on doing some standard pull ups, rows, and FL negatives- standard pull day. But I got the sudden urge to test my muscle up, since it had been about a month and a half since I last tested it. AND I FUCKING DID IT. I DID A STRICT MUSCLE UP. NO KIPPING, NO MOMENTUM, ALL MUSCLE. It wasn't perfect, mind you, but it was passable. I ended up doing 2 before I decided to get on with the rest of my training because I am no where near being able to do them more than once or twice. A year ago I never would have guessed I would be here now. I have gained almost 8kg in muscle in only a year, which I'm really happy with since my goals have been mostly strength oriented, not hypertrophy (though I still want to gain mass, it's just not my priority). Keep training everyone. I went from being on the low end of healthy body weight to being confident in strength abilities. I know you can do it too. [link] [comments] |
| Phone Applications for Bodyweight Strength Posted: 31 Jan 2021 10:47 AM PST Hi guys! Love the group and the support you're all amazing athletes striving to be the best you 💪 Does anyone know of any calisthenics/bodyweight strength training apps that has workouts for strength gains such as progressions rather than the typical exercise-typed apps? All I find are apps that rely on exercising burpees, lots of regular push-ups and body weights squats etc. with no real strength progressions. Thanks so much for the help!! Keep up the good work 👏🙏 [link] [comments] |
| Advice for calf raises would be really appreciated (got myself injured) Posted: 31 Jan 2021 04:46 AM PST Three days ago I decided to try some calf raises, I pushed myself to my limit and my calves were really burning so I was pleased I'd found an effective workout. The rest of the day my calves were really aching, the next day I wake up and can't straighten my legs, today is the day after that and they are getting better, I'm just doing some stretches to straighten them out. So has anyone got any advice for how I can do calf raises or any other calf exercises without this happening (I'm pretty focused on getting my calves stronger as they are very weak compared to my upper body). Any help would be really appreciated, Thanks [link] [comments] |
| How do I compensate for a lack of energy from a physically demanding job? Posted: 30 Jan 2021 08:44 PM PST A month ago I started working in a amazon warehouse as a picker. Basically my job is to go all around the warehouse picking customer orders and dropping them off at designated zones. The job is both mentally and physically tiring (mentally because my managers are the worst and physically cause I'm usually assigned for B.O.Ds, aka heavier and bigger items). I'm up on my feet 10 hours a day 4 days a week. Ever since I started working there I've noticed my energy during workouts has decreased drastically. As of typing this I only made it halfway through my planned workout before just running out of energy. What sucks is I know I'm strong, I know I can perform so much better, but I'm just getting tired so much faster ever since I started having this job. I've tried going to bed sooner so I can get more sleep and it has helped a little but I still feel like I don't have as much energy as I've had before this job. My current fitness goals are to learn the planche pushup (right now I'm practicing tuck planche dips as a progression), one arm pull-up (currently doing it with the straps), and the dragon flag (currently can do 5). Basically a lot of strength heavy exercises. For more context I am 19 years old and weigh 145 lbs and have been working out for a few years now, started when I was 16 weighing 120 lbs. How should I compensate for this lack of energy I'm feeling? Should I eat more? Try getting even more sleep? (9 hours each work night) Any advise on how I can have more energy for my workouts would be greatly appreciated! [link] [comments] |
| I just finished my first intermediate routine. What should I do next? Posted: 31 Jan 2021 04:10 AM PST So I've just finished up a 10 week routine following The Texas Method, taken straight out of this concept wednesday post. Its the 3x a week (volume, recovery, intensity) routine mentioned in the comments that alternates between hitting vertical/horizontal strength PRs each week. My goals were to improve my baseline strength and progress my FL and planche. I now need your advice on how to move forward. My results:
Conerns going forward: Maybe its due to my previous style of routine but the texas method made me feel lazy. I'm used to working out 4x a week hitting high volume and high intensity sets. I didn't get as much progress but felt very satisfied with my effort. On the other hand progress with the texas method was consistent. I actually felt fresh every workout and was able to hit PR's weekly. These reasons make me inclined to continue with a similar styled routine. However I feel like it may be a good idea to slightly increase weekly workout volume this time round, as my working capacity has increased. Is this the right line of reasoning? The other concern is how long I can continue using a similar routine before my progress tapers off. Is it usually best to follow up a 8-12 week routine with one thats signifcantly different? My goals are to achieve the planche and front lever. This considered, is it a good idea to place vertical push/pull strength on the back burner and prioritise horizontal strength. I understand that some vertical exercises have great carry over to FL/planche, however others may have diminishing returns. Do I need to continue to test PR's on exercises like weighted pullups/dips and handstand pushups or can I just leave them as volume work, focussing on improving horizontal strength on my intensity days. How will this look like in a routine (i.e. how many vertical pulling/pushing exercises should I leave in and on what days)? Options I've thought of:
Your advice and opinions would be much appreciated! [link] [comments] |
| Beginner question on deload week Posted: 31 Jan 2021 04:07 AM PST Hello everyone, I'm a total beginner doing RR from 8 weeks now and I only recently discover the existence of the deload week, but I'm getting confused on when doing it and how should I do it. Some says it is useless for a beginner, some that is useful, some others say do it when your body tell you. Now my body isn't really speaking to me, or maybe it's better to say that I don't really know how to listen, but I was thinking of doing a deload week next week just to be sure, doing it as a normal workout but with 1 set less (as I'm starting to use u/TwoWorkOuts incredible sheet and it starts with a set-reduced week, if I got it right). It is a good idea for a nearly total beginner to take a deload week after 8 weeks or should I wait and keep training normal? [link] [comments] |
| Posted: 31 Jan 2021 10:46 AM PST I am pretty new to the field of body weight fitness and was wondering if someone can give me some advice on how to gain strength and gain some muscle with some workouts or single exercises and how to prepare a workout plan. [link] [comments] |
| Posted: 31 Jan 2021 09:53 AM PST I have a pull up bar but:
I have no problem with this but just from a mechanics perspective, anything I should watch out for? Will this change the muscles worked significantly? I assume still lat dominant so should be fine. Thoughts/advice? Thanks. [link] [comments] |
| Posted: 31 Jan 2021 09:22 AM PST I've been working out with RR for about 6 months, 2-3 times per week. Practicing handstand 5-6 times per week. My current progress is as follows - One leg bent L-sit - 3x20 sec Ring dip - 3x8-10 reps Elevated pike push up - 3x8 reps L-sit pull up - 3x8reps Ring archer push up - 3x7-8 reps Wide row - 3x10 reps Assisted pistol squat - 3x8 reps I want to increase more strength and muscle. Should I add additional push and pull variation into my current program. e.g Ring fly, Diamond push up, Chin up etc into current program. Or should I stock to current program and progress to harder variations? [link] [comments] |
| Posted: 31 Jan 2021 09:12 AM PST Hi r/bwf I have been thinking about wanting to minimise risk of injury in my knees and I want to ask you if you know more about this idea I had. You know ofc that if you want to be able to do skills like planche or iron cross you need to condition your tendons for many month and years. If you don't do it they could and probably would just rip. I do straight arm chest flies on rings once a week and I've seen much improvement in my straight srm strength. So my theory is if I gradually expose my knees to more stress (starting very light ofcourse) with sissy squads for example will this work the same way and strengthen my knee tendons the same way as my other tendons? [link] [comments] |
| Posted: 31 Jan 2021 06:54 AM PST Hey guys, created this video about 3 common mistakes I see people make in muscle ups. Hope it helps :) Let me know if there are other tips I missed. [link] [comments] |
| Posted: 31 Jan 2021 08:46 AM PST Hi, I do 20 minutes of skipping and 50 lunges and 50 squats everyday. I was wondering if I hit all my leg muscles by only doing these 3 exercises or do I need to add any other exercises. Thanks :) [link] [comments] |
| Am I missing something for not doing the core triplet of the RR? Posted: 31 Jan 2021 12:14 PM PST Even when I don't do it, my core gets sore the day after, and I know I use it on the majority of the movements. [link] [comments] |
| Looking for some rings DIY advice. Posted: 31 Jan 2021 12:06 PM PST I want to hang rings from my ceiling (from a beam). It's exposed by I can't wrap material around it. I was thinking some kind of wood screw hook would be sufficient, but I'm not sure what size/length would be suitable. Does anyone know what would do it the job? [link] [comments] |
| Exactly how much does a diamond push up work your pecs? Posted: 31 Jan 2021 12:04 PM PST Every time I finish diamond push ups, I feel it mostly in my triceps and my poor elbow tendons. I never feel like it really worked my chest. I know it definitely works your triceps some, but is the extent I think it's not working my chest an illusion, or can I do diamond push ups and then do another push up variation? In other words, is the diamond push up a good accessory movement in addition to a different push up or dip variation? [link] [comments] |
| Effective home workout for biceps? Posted: 31 Jan 2021 04:54 AM PST Hi, I'm practicing Calisthenics since the beginning of the pandemic and developed my own routine/program of body weight and parallettes only exercises. The only muscles I can't make work properly at home are biceps. Do you have suggestions? Thanks. [link] [comments] |
| Posted: 31 Jan 2021 10:46 AM PST |
| Switching from strength/hypertrophy training to endurance training Posted: 31 Jan 2021 10:37 AM PST Hey everyone, I was wondering how switching from strength/hypertrophy training to a more endurance focused training (high reps, basically workouts from Iron Wolf on YouTube) would affect my strength and physique? Currently, I'm doing full body workouts three times a week with a weighted vest on and on three separate days I run 10km. I have one rest day per week where I go for walks and stretch. If I went for high repetition bodyweight workouts, would I loose strenght and size or would nothing happen to either? I did high repetition workouts for a while last year and they were really challenging, mentally and physically. That's the main reason why I'm considering changing my workouts, just because I would like to try something different and challenge myself. [link] [comments] |
| Is it Better To Exercise Outside Or Inside? Posted: 31 Jan 2021 10:10 AM PST They say that exercising in the natural environment has a greater impact on your revitalization, positive engagement, decreased tension, confusion, anger, and depression, and gives more energy. Besides, you are happier, satisfied, and you tend to repeat it again. It gives more strenuous, longer workouts too. for instance, the runners expend more energy and flex their ankles if compared to treadmill runners. Another advantage is the fact that it is for free and you just go out and enjoy it in the sun where you also have an opportunity to get some vitamin C intake. However, the researches indicate that those who exercise outside have longer workouts in general. The cyclists burn more calories while moving outdoors. The only "Con" is that you are exposed to some air pollution or allergens while exercising in a big city, and you always have to be prepared for weather conditions like snow, sleet, rain, winds, freezing cold. When it comes to indoor exercises you are in a controlled environment where you have air conditioning like in a gym and the air is comfortable. But when you escape to the gym cleaner air in a big city and protect yourself from asthma, allergies, and respiratory problems. Indoor activities give an opportunity to exercise in group classes which help to teach accountability while having a safe and effective workout. For instance, yoga, Zumba attract people who hate running or walking outside. Indoor activities will give access to some facilities like sauna, showers, and if you happen to do fitness before work, you can refresh yourself and return to work fresh. The only "Con" is a membership fee to pay for using the gym and its facilities. [link] [comments] |
| Adding kettlebells on off day for RR? Posted: 31 Jan 2021 10:02 AM PST I just bought a 45lb kettlebell to add kb swings on my off days for some cardio, but since it's also using a lot of glutes/hinge muscles, should I restructure for maybe an upper/lower split or will it be fine to overload those muscles so much? Maybe upper and accessories on day 1, lower/hinge/abs/swings day 2, rest day 3? Any advice is appreciated! [link] [comments] |
| Posted: 31 Jan 2021 09:53 AM PST Over the past couple of months i have been using this ellipse machine for 30 min daily. I dont actually know if this is a good workout or anything but it was good for the morale. I did this 5 days a week but now i kinda wanna step up my game a bit. Just to clarify i really dont wanna go to the gym. Its not that i feel ashamed or anything i jus like it alot more at home i enjoy it much more and in my position its much easier for me to just get on the ellipse machine after school. Anyway, i want to kindoff idk build some muscle i think that would be good for me. However i dont know what type of equipment i should get what kind of routines i should do. Also when it comes to eating and all of that what should i steer away from? (i dont drink alcohol btw) [link] [comments] |
| I workout till muscle failure am I still gaining ? Posted: 31 Jan 2021 08:54 AM PST |
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