Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-05 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-05
- BWF Primer Build-Up Community Event: Day 5
- Looking for some help to get into working out more seriously.
- Doing It the Right Way
- Weighted vests, are they worth it? What’s your experience with using one?
- Progress in Push Ups. How to increase amount of Push Ups?
- Press Handstand Progression
- [Help]Increase agility and speed
- RING PUSHUPS VS NORMAL PUSHUPS
- GTG fo pullups: When should I re-test my max?
- Thoughts on Freeletics?
- Weights vs body weight for building muscle?
- Pull ups
- Dead hang for time - heart races by the end!
- One Arm Dead Hang + Dead Hang Time
- Using a machine
- Nutrition
- [Help] Achieving C2B pullup/row
- Knee strengthening excersise
- I'm so close to completing the Bring Sally Up Challenge
- What should stomach vacuums feels like?
- Healthy eating for trimming fat and building muscle question
- Results from the 30 day program in 'Never Gymless'
- Over stretching?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-05 Posted: 04 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 5 Posted: 05 Jan 2021 10:00 AM PST Welcome to Day 5 of the BWF Primer Build-up!Hey gang, Nick-E here. Now you've had a few days to get used to your upper body training, its time to give the bottom half of your body a little bit of love! This is an area of BWF that is a little bit more limited, because just from walking around and going up stairs, etc. your legs are already quite good at supporting your whole bodyweight, so the scope to work them even harder (given that you only weigh so much) is much more limited than with weights, but there's still quite a bit to do before you've 'maxed out' your exercising potential within bwf, so to speak! So today we will be doing: - A reading on how to do Glute Bridges - A workout with push-ups, rows, and glute bridges! Today's Learning: How to do Glute BridgesToday's form reading will actually be quite short! The Glute Bridge is a relatively simple movement. As you'll see in the guide there are multiple progressions available to you, but for now we are going to start with the standard two foot glute bridge. As you progress, you can move on to the single leg variation! (Once you're all done with that in a few weeks, you can play around with the hamstring bridges mentiond at the end of the guide, and even eventually move on to hardest bridge variation: the single leg hamstring bridge curl. oooooh, spooky.) Workout #5:
(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] | ||||||||||||
| Looking for some help to get into working out more seriously. Posted: 05 Jan 2021 02:04 AM PST First off all, some general info: I'm 26M, 186cm, 75kg. I work a desk job, mostly until the late evening, so morning workouts work best for me. I'm not completely new to working out. I've been doing parkour on a mediocre level for a few years. Since the pandemic this isn't possible anymore, but I do have a small morning routine (~30 mins/on weekdays) before work. I've been doing mostly bodyweight exercises, but I do also have modular dumbbells (up to 15kg). I want to take my workout to the next level. My goal is to make progress, which means building muscle and strength. I want to get out of status quo and see som progress. I read the FAQs and the recommended routine seems to be a good starting point, but I'd appreciate some more recommendations on what else I could do. Also I don't really have the opportunity to do rows. What would be the best way to solve this problem, since I can't use any furniture here. Rings maybe? I appreciate your help. Thanks! [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 06:42 AM PST In 2016, I made it to 220 pounds. A dangerous way I did it was fasting of scrambled eggs and water. Eating so few calories a day. I have definitely fallen off the wagon, now being back at 290 pounds. My diet is off, I got lazy, but now? I have to create a new habit of going into the gym every single day and sticking to my diet plan. Any tips for me to follow? I want to start from the beginning. [link] [comments] | ||||||||||||
| Weighted vests, are they worth it? What’s your experience with using one? Posted: 05 Jan 2021 09:57 AM PST Looking for a weighted vest (preferably one that I can change weights) that I could take with me to the local calisthenic 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 and taking everything back home inside. It'd be nice to have the vest inside the trunk. Appreciate any recommendations! Thanks! [link] [comments] | ||||||||||||
| Progress in Push Ups. How to increase amount of Push Ups? Posted: 05 Jan 2021 11:12 AM PST I made a goal: hit 30 clean push ups to the end of 2021. I can do 15 wide push ups, but form is not ok, my elbows flaring out too much. I can do only 1 push up with perfect form like Antranik showed in RR, how can i increase it? [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 12:08 PM PST Hey bwf! I am a climber that has recently taken an interest in calisthenics, specifically press handstand, oap, and front lever. I was curious on what people have done for progressing into being able to do different types of presses to handstands. This is the progression I was loosely planning on following: http://www.drillsandskills.com/article/16 What other training can I do at home that will help this exercise be easier? Currently when I try standing straddle press I have trouble at the beginning getting my hips up and slowing moving into the handstand in a controlled manner, I can do it with a little bit of a jump into it (not really controlled like it should be) [link] [comments] | ||||||||||||
| [Help]Increase agility and speed Posted: 05 Jan 2021 03:18 AM PST I used to play football alot like 3-4 times a week. After pitches opened i have been playing in and out but i have noticed my speed and explosiveness have decreased. What are excersises for my lower body hips/legs should i do that would help me have stronger and faster legs [link] [comments] | ||||||||||||
| RING PUSHUPS VS NORMAL PUSHUPS Posted: 05 Jan 2021 11:40 AM PST Which one would you prefer as a secondary exercise to DIPS(on workout A) and Ring Pike Pushups(on workout B) ? I also do ring rows in both workout days [link] [comments] | ||||||||||||
| GTG fo pullups: When should I re-test my max? Posted: 05 Jan 2021 02:05 AM PST Hello everybody. Yesterday (Mon) I started GTG "program" for pull ups. My starting max number of pullups is 5, so I'm now doing series of 3 (60% of my max) spread throughout the day. Yesterday I did 10 series of 3 with 1h/1.5h between each other and I'll do the same for the rest of the week, more or less (some days I'll probably do like 12 series, some days I'll do 8, it will depends). But my question is: When should I re-test my max in order to adjust my 50/60%? The following monday? Or should I stick with series of 3 for 2 or 3 weeks before testing my max again? Thank you in advance [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 07:25 AM PST Hi all, I've been using freeletics and I was wondering what you all think about it. I know the FAQ has a review of it that doesn't shine too bright, but I read the post and most of it doesn't even sound familiar to me, which I'm guessing is because it was reviewed 5 years ago. I'm sure it's been updated very much since then, so is there a more recent review of freeletics and/or does anyone care to share their thoughts? [link] [comments] | ||||||||||||
| Weights vs body weight for building muscle? Posted: 05 Jan 2021 11:53 AM PST So I've always kept myself in decent shape, but I've mostly done cardio and Pilates (I'm a woman). I have satisfactory (to me) muscle definition, but this year I really want to focus on building up my butt. However, when I google and even when I search this sub, I can't really find an answer to what I'm confused by, which is basically this: There are so many workouts that are body weight focused that are for "targeting" your butt... but are these effective for actually gaining muscle and making it bigger?? They claim to be effective with no equipment needed, but then alternatively everything else seems to say you must use weights and strength train to build muscle (on top of consuming enough calories, protein, etc). I'm assuming body weight workouts are effective to an extent, but you would need to do many more reps/sets and the results will never come close to those you'd get with weights? Am I correct, or what am I missing?? There doesn't seem to be a straight forward answer I can find. Thank you in advance 🙏🏻 [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 11:42 AM PST So, I have a pretty high resistance band to practice pull ups, and I'm finding I can only do about 3 at a time. I've started doing 5 sets of 3 of these banded pull ups since 3 is genuinely hard for me even with the band... With doing this will I eventually be able to progress to an unassisted pull up? I imagine I'd just get lighter and lighter resistance bands until I can do a full pull up? Any tips welcome, thanks! [link] [comments] | ||||||||||||
| Dead hang for time - heart races by the end! Posted: 05 Jan 2021 07:44 AM PST I've started practicing my dead hang again after a break. I'm trying to increase the time I can hold it but I notice when I start to struggle my heart beat starts to race and even my breathing speeds up. It basically feels like cardio. Can anyone explain what's happening? I know it's to do with exertion but I'd like to understand the biology better. P.S what's a good time to aim for? [link] [comments] | ||||||||||||
| One Arm Dead Hang + Dead Hang Time Posted: 05 Jan 2021 03:45 AM PST Since our forearms are built to hold on to things and for endurance, what is a good dead hang time? I haven't trained my forearms separately ever, and I have finally decided to now, to increase endurance and strength. My dead hang time with shoulders retracted : 100 seconds One Arm Dead Hang Right Arm : 30 seconds One Arm Dead Hang Left Arm : 25 seconds What is a good time for each category? What are your dead hang records and how exactly do you train to achieve incredible endurance? [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 11:13 AM PST I'm thinking about buying the Weider 2980 X Home Gym System. And I wanted to know if this is good enough for full body and if there is any workout routines that use machines like these [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 11:08 AM PST Hey, i have a question about nutrition . What would u recommend me to do if my goal is to slowly gain strenght and muscle with maintaning my fat levels around the same as i am now. I've been exercising almost a year and lost 60lbs so i can train calisthenics. I have constructed routine using Overcoming gravity. I stick to 5-12 rep range and aim for volume 40-75 rep per workout per muscle group. I do it 3x a week. But i am pretty confused about nutrition because everyone seems to follow this dogma eating chicken and rice 3x a day. I have done that last year and i am sick of it so i look for aproach that lets me live and train to fullest. Thanks for the reply in advance. [link] [comments] | ||||||||||||
| [Help] Achieving C2B pullup/row Posted: 05 Jan 2021 07:06 AM PST I have a 6 year long background in powerlifting/general lifting weights. I switched and started with BWF/calisthenics in March 2020. Long before that, I knew I had many postural issues and weakness, namely my upper back and shoulders. One of the things I've set as a realistic goal is achieving a clean c2b pullup. First things I did, is simply trying to go explosive, and as high as I can with all my reps. Saw no improvement over the course of 5 months. I mean, I improved my general pullup performance, but not the height I could reach, perhaps marginally. I attribute this to a few things - chest too tight, upper back/scapular control too weak, especially weak rear delts. A week ago, I've tried something new - I equipped not one, but two rubber bands, which allow me to pull in a really powerful way. I am able to reach the bar with my chest this way for about 5 reps, and then get very close for several reps more. After the first workout using this technique, my upper back, mid traps, rhomboids, were sore, and I had a very good feeling about it. I feel the "compression" of my upper back is something that's very lagging in my case. My thinking goes something like this: The inertia from the initial pull allow me to get really high, and if I then properly resist the eccentric ,try to hold at the top, it should help developing that real c2b pullup. Does my logic hold? And is there any other efficient work I could be doing to help getting closer to c2b pullup? [link] [comments] | ||||||||||||
| Posted: 04 Jan 2021 02:34 PM PST How do rugby players get such thick muscle around their knees and legs? What's a good starting point to start building muscle for knee support and strength [link] [comments] | ||||||||||||
| I'm so close to completing the Bring Sally Up Challenge Posted: 05 Jan 2021 10:47 AM PST I've been trying the Bring Sally Up Push Up Challenge over the last couple of weeks but my progress has slowed once I got past 3 minutes. Today I didn't feel that well doing it and didn't actually make any progress. Any advice on what I should do to prepare for doing the Challenge and what time in the day I should do it? I so badly want to get over the line. Here are my previous attempts over the last 2 weeks: 1:56 2:07 2:21 2:31 2:43 3:07 3:13 3:15 3:00 Maybe today was just a blip, any advice could really help me. [link] [comments] | ||||||||||||
| What should stomach vacuums feels like? Posted: 04 Jan 2021 10:20 PM PST I know the basics (correct me if I'm wrong): Deep breath in, exhale everything out of mouth, suck in stomach as far as it can go in, hold breath, do it for as long as you can keep your breath or stomach in. But I don't know exactly how to suck my stomach in. Do I just flex it? Do I flare out my ribs so it can go in more? Everyone says "feels your belly button go into your spine" but that doesn't help me. Anyone got anything that can get my to understand what to do? (I do them before any meals and leaning slightly forward on a countertop) [link] [comments] | ||||||||||||
| Healthy eating for trimming fat and building muscle question Posted: 04 Jan 2021 06:26 PM PST I was wondering if this is a healthy diet for cutting and building muscle: Breakfast: Oatmeal -scoop of protein powder -2% Milk -1 teaspoon of Peanut butter Lunch: Eggs, Rice, and Toast -4 egg whites -A scoop of white rice -2 pieces of wheat toast with peanut butter Post Workout: Protein Shake -scoop of protein powder -scoop of peanut butter -oats -half a banana -scoop of greek yogurt Dinner: Two Sandwiches -Wheat bread -1 piece of american cheese -2 pieces of turkey cold cuts -2 pieces of smoked ham cold cuts -3 pieces of salami -some mustard I will occasionally switch dinners between the sandwiches, steak, or fish. Will this accomplish my goal of cutting and building muscle? I'm adding my info below: Age: 19 Weight: 160-162lbs Gender: Male Height: 5'8" (Still growing apparently) [link] [comments] | ||||||||||||
| Results from the 30 day program in 'Never Gymless' Posted: 04 Jan 2021 11:54 PM PST Following the advice of a few people in this subreddit, I purchased the Never Gymless book and I have started the 30 day program that it recommends. Could anyone who has completed the program comment on results, and tips that could help me throughout the program? Thanks in advance! [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 12:47 AM PST So I work out 6 days a week following the RR currently on 3rd week (I do cardio on rest days) and rest on Sunday. So for 6 days straight since I workout or even do cardio I stretch everyday even on Sunday. I'm not flexible enough to split and I'm wondering if I continue to do this will I injure myself or is this good for split progressions? [link] [comments] |
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