Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-04 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-04
- BWF Primer Build-up Community Event: Day 4
- Ab exercises that are pretty beginner that don’t kill my hip flexors?
- 100 Navy Seals (300 Push Ups, 100 Moutain Climbers) in 25 minutes
- If we grease the groove should we continue with our normal training and also grease the groove or solely rely on grease the groove?
- Exercise without putting much weight on my knees
- Calisthenics for beginners
- Doing ring dips incorrectly for 8+ months
- Weight Vest Recommendations?
- Correct dip form
- Handstand progression
- How do I build muscle with calisthenics?
- Do y’all focus specifically on abs or do y’all just get it in with other stuff.
- Can we make progress by increasing reps versus moving onto different movements?
- Max Rep vs Fixed Rep & Longer Session vs More Sessions
- Training when not 100% fit. What do you guys do?
- How important is diets to calisthenics?
- GMB planche page with the RR Routine?
- How long does it takes to gain one kilo.
- (M18) Working out but not feeling as sore the next day
- weight lifting and stun growth
- Exercises for a tight upper back/neck
- Weighted vests, yay or nay? Best adjustable weighted vest?
- As a beginner, should I do more than my fitness app is asking me for? Should I be completely exhausted after my training?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-04 Posted: 03 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 4 Posted: 04 Jan 2021 10:00 AM PST Welcome to Day 4 of the BWF Primer Build-up!(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO GO BACK TO DAY 1 TO GET STARTED!) Hey gang, Nick-E here for Day 4! Hope you guys managed to get a hang of the rows or reverse push-ups yesterday. As with the rest of this 2 week period, you're going to now have another day to practice those rows or reverse push-ups, and you'll be reading a little bit of educational training theory information instead to help contextualise why you're doing what you are doing and how it is going to help you to achieve your goals. Anyway, today we'll be doing: - Some reading about the concept of muscular Balance and why it is important in training routines. - Another workout of Push-ups and Rows (or Reverse Push-ups)! Today's Learning: Paying Attention to Muscular Balance in Exercise SelectionNow that your workouts are push-ups AND rows, today is the perfect day to talk about balance in the selection of exercises in your training routine. Essentially this is making sure that your workout always exercises opposing muscles proportionally to eachother. Muscles that oppose eachother are called 'antagonists'. Your biceps (front of your upper arm) bends your elbow, and your triceps (back of your upper arm) straightens your elbow. Therefore the biceps is the antagonist of the triceps, and vice versa. Muscular balance is important for two reasons:
To expand on point 2, muscles primary function is to move your skeleton around. You big ol' bag of bones, you. You can say its sort of secondary function is to provide additional stability to your joints on top of the job done by your ligaments, particularly in keeping the joints aligned and centred where they should be throughout their whole range of motion. They achieve this by engaging in a constant tug-of-war with their antagonists, keeping the joint nice and snug in the middle where it should be. If one muscle is wildly, disproportionately stronger than the other, then they will very easily win that tug-of-war and the joint will be much more able to move out of centre (mostly, in the direction that it is being pulled by the very strong muscle), which opens the window for undue strain to the joint and surrounding tissues due to clicking, grinding and unnatural patterns of tension or stress on soft tissues such as tendons and ligaments. There is a super high individual variability in what degree of muscular *im-*balance becomes troublesome. For some individuals, they can train in a very imbalanced way for months or years before seeing problems, whereas for others, it doesn't take very much at all. Particularly for individuals with joint hypermobility, muscular balance is absolutely key, as a defining feature of joint hypermobility is laxity in the ligaments. This means that the muscles are actually the main joint stabiliser, since the "real" main joint stabiliser is off having a long nap in the corner. So if your muscles on either side of a joint are imbalanced and you are hypermobile, you are going to know, and right away. However, even in those individuals who are more resilient to muscular imbalance related joint issues, just because those joint issues take years to develop, doesn't mean you want them to develop anyway. So the simple solution to this is always making sure to train in a balanced way. For example, if you are training push-ups, you should always also train rows. This is because pushups train your chest and front shoulder muscles (pecs and anterior delts; for those that want the official names) which pull on the shoulder to towards the front), whereas rows work the back and rear shoulder muscles (lats, rhomboids, mid/low traps,and posterior delts; again for those who want the official names) which pull on the shoulder in the opposite direction; towards the back. Too much of one without the other spells trouble! Therefore, the volume of push-ups that you do should be (roughly) comparable to the volume of rows you do. By volume, I mean the total amount of the exercise that you do; 3 sets of one, 3 sets of the other (This does not have to be in the same day). As mentioned above with the individual variability, some people really do not function properly with any less than a 1:1 pushing to pulling ratio, some need even more pulling for their shoulders to be happy, whereas some inexplicably function ok with a lot of pushing but relatively little pulling. However, only training push-ups will eventually result in joint issues down the road. The only thing in question is how long that road is, not where it will end. This is true of more or less every area in the body, not just the shoulders. Hips, knees, ankles, the list goes on. In fact many joint injuries that occur will be in part, contributed to by some sort of "arthrokinematic dysfunction", which in real-person words means 'the joint not moving well and not staying in the centre when it should be staying in the centre, but instead going on a little adventure and knocking into some bones, tendons or ligaments', as we've outlined. This topic is pretty complex and I don't think I can continue without becoming unhelpfully and increasingly reductive for the sake of simplicity so I'm going to stop there, and if people want to discuss this more or have any questions, feel free to shoot them into the comments! Workout #4:
(REMINDER: IF YOU ARE FAILING ANY OF YOUR SETS, OR EVEN PUSHING CLOSE TO FAILURE, YOU ARE WORKING WAY TOO HARD. PICK AN EASIER LEVEL OF INCLINATION/EXERCISE VARIATION THAT YOU COULD DO SEVERAL MORE REPS OF IF YOU HAD TO. THE FOCUS OF THIS PHASE OF THE PRIMER ROUTINE IS ON TECHNIQUE PRACTICE AND LEARNING, NOT PUSHING YOURSELF TO YOUR LIMIT OR EVEN CLOSE. IF YOU PUSH YOURSELF TO FAILURE 6x A WEEK FOR TWO WEEKS YOU WILL BE MASSIVELY OVERDOING IT AND BURN OUT QUICKLY.) 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] | |||||||||
| Ab exercises that are pretty beginner that don’t kill my hip flexors? Posted: 04 Jan 2021 04:21 AM PST I'm getting back into the world of fitness and decided to go the calisthenics route! Having a lot of fun so far, but I'm really bad about training my abs. This is probably the weakest part of my body and what I need to train the most to even out my strength. The problem is that I always end up working the front of my hips more than my abs. I did bicycle kicks and mountain climbers the other day, and now my abs feel fine but my hip flexors are killing me. This is not good, right (lol)? I know sit ups are pretty much a no go and I should be doing more planks, but I'm pretty lost outside of that. [link] [comments] | |||||||||
| 100 Navy Seals (300 Push Ups, 100 Moutain Climbers) in 25 minutes Posted: 04 Jan 2021 11:50 AM PST Here we just have the second lockdown, which means gyms are closed, team sports are banned. Calisthenics parks are closed. During the first lockdown this hit me hard because I need sports for my mental balance.
Therefore, it was important for me to have an alternative for the current banned physical exercises. Luckily a friend of mine turned me on to prision- style burpess. Simple, honest and hard workouts. No hocus pocus, just grind.
I tried them two and a half months ago and fell in love: you get a pump and you get a runner's high.
Since then I've done 100 different burpees four to five times a week. (You can find many different variations on youtube). In the beginning it took me about 40 minutes. Today I can do such a workout in 25 minutes, which makes me very proud. In the meantime, I have found some people in my circle of friends who have tried this and have integrated it into their own routine. Therefore, I can only recommend passionate athletes to try it out.
Here's my workout: 100 Navy Seals (300 Push Ups, 100 Moutain Climbers) in 25 minutes
Warning:
Check this post about high repetition plank/push-up/squad challenges from the FAQ:
The advantage over plank/push-up/squad challenges: You have a more hollistic workout if you do burpees. Make sure that you have variances in your workouts. [link] [comments] | |||||||||
| Posted: 04 Jan 2021 08:46 AM PST I am at a 5s full front lever and I do not know how to implement grease the groove (just recently heard of it :P). I've heard it has helped a bunch of people on their front lever, so i might just try it out. btw, does grease the groove work with negatives or should I just stick to raises or holds? [link] [comments] | |||||||||
| Exercise without putting much weight on my knees Posted: 04 Jan 2021 04:47 AM PST I want to exercise to gain some muscles but whenever I try some exercise I get knee pain. So exercises such as squats are a big no for me - I can do like ten but more would ended in the knee pain. Can someone please recommend me some exercises that are good for my legs but won't put a big load on my knees? [link] [comments] | |||||||||
| Posted: 04 Jan 2021 06:47 AM PST Wassup guys I'm about to start my calisthenics journey and I'm confused on a few things. Basically I want to keep my workout routine basic and simple which I have to do anyways since I'm new to calisthenics and I'm not advanced. I'm confused about how to set up my workout routine so I could continue to get stronger and build muscle. I want to build muscle and keep my workouts simple push ups, dips, pull ups, chin ups and squats and in the future do squats with weights. Can you guys please let me know your thoughts and suggestions? I'll appreciate it, you could even drop book recommendations. [link] [comments] | |||||||||
| Doing ring dips incorrectly for 8+ months Posted: 04 Jan 2021 05:41 AM PST I've realized that for the longest time I've been doing ring dips with protraction. I've been doing them like this for so long that I've built up to 10+ reps with this technique. However, I'm slowly starting to develop shoulder discomfort and its no doubt my form. I've done dips with protracted shoulder blades for so long that I just can't make them retract while doing a dip, especially at the bottom position. Are good form cues or exercises that can help correct this protracted form? I've tried pushing my elbows back and keeping my arms tight to my body, but it still just ends up in protracted shoulders and pain. [link] [comments] | |||||||||
| Posted: 04 Jan 2021 10:43 AM PST Anyone have recommendations for good weight vests? I'm most likely using them for pushups, dips, and pull-ups. Don't want to spend more than $100. Ideally adjustable. [link] [comments] | |||||||||
| Posted: 04 Jan 2021 08:11 AM PST Okay so I had a talk with my friend today. He prefers weights and machines while I usually work out only with my body weight. I was doing dips and he said I was going too low. I looked on the internet and it seems that pretty much everyone does them differently. The two main arguments I saw were: 1) You shouldn't go to an angle of less than 90° as that will put too much stress on your elbows and shoulders 2) Not going to an angle of less than 90° is not the full range of motion So what's correct? [link] [comments] | |||||||||
| Posted: 04 Jan 2021 03:26 AM PST Hi, I am learning the handstand, currently learning the crane pose to eventually do the handstand. The thing is, I am not able to hold the position on the floor for more than a couple of seconds, but I am able to hold the position on parralletes for 15+ secs. Is there anything I'm doing wrong? P.S: I did have a wrist injury about 10 months ago. Could that be a problem? [link] [comments] | |||||||||
| How do I build muscle with calisthenics? Posted: 04 Jan 2021 09:39 AM PST Like alot of people during quarantine, I lost alot of weight and now I want to start building muscle, I dont have any pullup bars, no rings, just 2 dumbbells. What would you reccomend I should do to build muscle? Could I do something like 100 pushups,100 crunches, 100 squats and bicep curls with dumbells with a few variations (like diamond pushups, staggered pushups) and then add progressive overload (100 each one week, 125 the next and so on..) 4x a week and could that build muscle? Would anyone reccomend anything I could do to build mucle? Tl;dr could 100 pushups, 100 crunches, 100 squats and bicep curls be enough for me to build muscle? Could I do something else to build muscle? [link] [comments] | |||||||||
| Do y’all focus specifically on abs or do y’all just get it in with other stuff. Posted: 04 Jan 2021 09:08 AM PST Hi. I've been unable to achieve really defined abs for a long time. You can see them clearly but not to the extent I've hoped for. I'm 6'1" 185 lbs and have been assessed in a bod pod to have 7.8% bf. Still no "defined" abs. Haven't really had an extended focus on developing my core specifically because I always thought that it should naturally strengthen with everything else I do. Well I've sort of worked out that my core is at least a little underdeveloped as I can actually feel it holding me back in my rock climbing. So yeah just wondering what y'all do for your core. Thanks! [link] [comments] | |||||||||
| Can we make progress by increasing reps versus moving onto different movements? Posted: 04 Jan 2021 09:08 AM PST Hi, I am wondering if its possible to increase reps week to week to make progress/gain muscle VS move onto different (harder) movements? I like to keep things simple and would do something as follows: Week 1: 3 sets of 10 Week 2: 3 sets of 12 Week 3: 3 sets of 15 I know this may not be 100% optimal, but I am just curious! [link] [comments] | |||||||||
| Max Rep vs Fixed Rep & Longer Session vs More Sessions Posted: 04 Jan 2021 03:07 AM PST What is the best way to gain muscle weight and shape ? Doing max rep on a series (20 - 17 - 14 - 12) or a fixed amount of rep (15-15-15-15) even tho I must stop at some point and then go again. Doing longer sessions (like 1 hour a day for 3 days a week) or more sessions (30 mins a day for 6-7 days a week). [link] [comments] | |||||||||
| Training when not 100% fit. What do you guys do? Posted: 04 Jan 2021 08:44 AM PST So have a question that is not so much a big problem that needs fixing but more something I'd like your opinions on. When I train I would classify my current fitness on that day in one of four categories, namely:
Now what I do in said training depends on my level of fitness. If I'm at level 1 I will do my training and either go home with energy left (so quick recovery) or add in some extra exercises to play around with. This feels fantastic. If I'm at level 2 I will just do my programme and then I go home exhausted but with a feeling of accomplishment. Level 4 is also simple. I just stop my training session and go home. My body has clearly not recovered from my last session or I'm getting sick. Today is no day to train apparently. Perhaps I'll do some light mobility work to at least move around a bit. But then there is level 3, which is a bit trickier. This happened yesterday, for example. First I did my 3x3 ring archer pull-up negatives, in which I saw no improvement from my last training, but at least I could do them. Then I did some muscle-up transition practice, which is hard to quantify. Afterwards came the ring dips. Last week I did 3x7, but now I did 5-4-3 to failure. I was getting very tired very early in my session and if was cold, wet and muddy outside and my motivation dipped. Eventually I skipped my next exercises and went home. All that drinking and staying up late in the past week had apparently taken a little toll on my body. Now my question is, what do you all do when you end up feeling like this and doing your standard training session becomes impossible, but you still want to make the best of this day? Do you do your easier progressions of exercises? Less reps, lower intensity? I'm interested to know! [link] [comments] | |||||||||
| How important is diets to calisthenics? Posted: 04 Jan 2021 12:15 PM PST Alright maybe this doubt has been posted a lot but I'm having real doubts about this rn. My family keeps telling me I'm "doing exercises wrong" because I didn't gone to a nutritionist and I'm starting to feel like I'm real confused. Without any diets or anything like this I am having progress, but I really wanna know, is diet really that important to calisthenics? Like I really gotta go on a nutritionist and get a custom diet? [link] [comments] | |||||||||
| GMB planche page with the RR Routine? Posted: 04 Jan 2021 08:17 AM PST goals: planche/basic strength The RR Routine is solid and a routine I can follow in the long term. since I'm working on general Bent arm strength Hspu, pppu, The next logical step would be to work on stright arm strength like the GMBs planche progression I'm on the first straddle planche my goal is 5sec (good form floor) straddle planche My guess is it will take me 6months (max) [link] [comments] | |||||||||
| How long does it takes to gain one kilo. Posted: 04 Jan 2021 12:01 PM PST Hi guys. I've been doubled my calories with ligth exercise. However, I didn't see any gaining. How long does it take to gain weight? [link] [comments] | |||||||||
| (M18) Working out but not feeling as sore the next day Posted: 04 Jan 2021 11:07 AM PST So for my whole life i have been focusing on losing weight because I was a little overweight or skinny fat (5'9 and 170) but it wouldn't really get anywhere. Any exercise I did I would always eat little thinking my body would use fat to recover instead. Running strength training or anything. I even did cross country and i literally lost nothing but just stood at the same weight for so long even though i was on a diet and eating healthy. But the only time I lost pounds (was 150lbs) is when I starved myself to death and only ate like meals and then became sick and stressed and going through random panic episodes so as soon as I went back to eating I went right back to my original weight from the beginning, (170 lbs). Either way recently I gave up on losing weight because no matter what I did all it would do is keep me at the same weight. My cousin told me I had a perfect body to gain muscle with with even though i exercise a lot he didnt really believe me. Is it because I would always eat little? So now im doing something different that i haven't done before. Keep on exercising but eating way more(healthy obviously) and eating more protein and not worrying about my weight at all since muscle can affect the scale. Will doing this make me gain fat or lose? I'm always being told that I eat too little to gain muscle. I just hit 180 lbs on the scale. But the thing is I will gain but my body will always look the same so I wonder if that was just my muscles affecting the scale??? And also last week I was so sore but this week I'm in Day 2 doing the same workout i did last week and I feel nothing. No soreness or anything like I would usually feel. Is it because I'm eating more? Should I increase the reps and sets in my workout? I feel like I did nothing even though last week I was sore for a couple of days. [link] [comments] | |||||||||
| weight lifting and stun growth Posted: 04 Jan 2021 11:04 AM PST ok lets put it to an end true or not i am a 14 years old i mean like almost 15 but i got around this question weights stun growth i am not that ya know big i am 5 4 and i want to be taller like everyone but if it will stun it i will get all the teenagers jokes begin short and things i want to get the at least 5 8 or 6 but gentics suck back to track i started lifting 2 weeks ago i tried getting in it but this time i felling diffrent its fun and i dont wanna ruin it because of that i want answers with seince involve sorry for bad english . have a great day [link] [comments] | |||||||||
| Exercises for a tight upper back/neck Posted: 03 Jan 2021 11:11 PM PST I often feel tight in my upper back at the base of the neck. I can temporarily relieve by cracking it (tilting my head to the side, or strongly depressing my shoulders while tilting my head down). Are there any recommended exercises for loosening up this area? [link] [comments] | |||||||||
| Weighted vests, yay or nay? Best adjustable weighted vest? Posted: 04 Jan 2021 07:48 AM PST Looking for a weighted vest (preferably one that I can change weights) that I could take with me to the local parks and do dips, chin/pull ups, push-ups, lunges, squats, Bulgarian split squats, and whatever else I can do with it. Living on the top floor of an apartment I can also use the stairs to go up and down for a killer cardio workout. While I do have a dip belt and a 45, 25, and 10 pound plate, it's a hassle bring everything with me and taking everything down and bringing it back to the trunk. It'd be nice to have the vest inside the trunk. Appreciate any recommendations! Thanks! [link] [comments] | |||||||||
| Posted: 04 Jan 2021 07:38 AM PST So, I started seeing a girl very recently for the first time in a couple years, and over the past 2 years ive gotten quite chubby, so I decided to start working out for the first time since... like, ever. So I downloaded this app that I saw recommended in an older threat here called Keep. I was SHOCKED when I saw my BMI was around 30, so I am even more intrigued to change that. I don't even necessarily wanna focus on weight loss, more on endurance. You know why. Anyways, so the app recommended a lighter training to start off, like 17 minutes of wall sits and squats and stuff like that. I felt like a lot of my muscles hadnt been used at all during this, so I decided to do like a dozen push ups and around 40 sit-ups, but after like 10-15 minutes I still felt pretty good, like I could do the whole thing again. How should I proceed? I don't have any equipment, not even a table or anything I could use for PullUps, is there some exercizes I should do as a beginner to keep going at it, or should I just stop here? And as I asked in the title, should I even be super exhausted afterall? I dont think I'll be sore tomorrow at all. [link] [comments] |
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