Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-06 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-06
- BWF Primer Build-Up Community Event: Day 6
- PULL UPS
- A safe alternative to pistol squats.
- Six Months into BWF check-in and observations (with progress data)
- 7 months self-taught progress on middle split mobility and flexibility
- 2 months progress post
- Progress post - 2 Years of calisthenics
- If you start exercising using bodyweight exercises then move to weight lifting would newbie gains occur when start weight lifting or do they occur the moment you start exercising?
- How long do you grease the groove? Weeks, Months?
- 5 Steps Front Lever Progression
- We over at r/flexibility created a new full-body stretching routine. Takes 30 minutes and we've included a follow-along video, cheat sheets and pictures of each exercise. Try it out!
- Quads and hammies
- Question about strength based progression for core workouts
- Training rings while not losing weighted bar gains
- Can’t breath during reverse hyperextensions
- Regular fitness workout
- Cant get the transition of bar muscle up
- Will I Ever Be Able to Do Certain Straight Arm Exercises?
- Want some inspiration and some beginner exercises for weight Loss.
- Grease the Groove
- Starting Over Again (Support Hold)
- Hamstring slides messed me up for a few days
- Dips alternatives
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-06 Posted: 05 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 6 Posted: 06 Jan 2021 10:00 AM PST Welcome to Day 6 of the BWF Primer Build-up!Hey folks! Nick-E here. Last workout of the week before you get a rest day tomorrow! Well done for making it this far. Today we'll be doing: - Some reading about how progressive overload works practically during bodyweight training - Your second workout with glute bridges in it! Today's Learning: Progressive Overload Specifically for BWF.So Progressive Overload was briefly touched on in Day 2, as a way to keep the SAID Principle working for you over a long period of time. But today we're going to actually go over how progressive overload works, and particularly how progressive overload is achieved in bodyweight training. So we established in day 2 that progressive overload is the process of always keeping the intensity of exercise you are doing one step ahead of your bodies' ability to fully adapt to it. Like a carrot dangling in front of a donkey. It never quite catches up. For strength training, the main method of progressive overload is gradually making the exercises you do 'heavier', over time. (The quotation marks around 'heavier' are key for us.) If you were performing weight training, this would be very straight forward, and would simply involve increasing the weight of what you are lifting by a very small increment on a regular basis (e.g. an increase of 2.5kg every session or every week). However, you can't do this with bodyweight fitness, because you only weigh as much as you weigh. Because the total weight of your body can't be freely manipulated like a dumbbell or barbell, you have to get clever with using leverages to intensify the load put on the muscles*, even though your total bodyweight does not change*. The best example of this is the push-up, and you all have been using this principle already in your workouts. We all started on Day 1 learning how to do push-ups. It's very likely that almost none of you doing this challenge were already able to do a push-up on the floor with good form upon starting the program. However, in order to adjust the push-up to make it appropriate for anyone's strength level, we changed the level of inclination. This works because in a push-up position, your weight is spread between your hands and your feet. The higher your hands are relative to your feet, the less weight is on your hands and the more is on your feet. Think of it like a see-saw. So if there is less weight on your hands, you have to push less of your overall bodyweight when you do your push-up. What you do to progressively overload your push-up from here, is over time you will gradually decrease the height of what you place your hands on to do the push-ups until you are doing them on the floor! (Fun Fact: By the time you are doing push-ups on the floor, you will be pushing roughly 65-70% of your bodyweight) Beyond the full floor push-up, there is a small scope to continue to put the feet higher than the hands to continue this process, but not much. Progressive overload for push-ups gets a bit trickier after this point. You will have to move on to a new exercise or variation of exercise when the time comes to progress again. And this is how progressive overload most commonly works in BWF. You will have a list of exercises that work the same muscles (sometimes with varying emphases on those muscles, but nonetheless) that get progressively harder and harder through creative use of leverages, and you will go from one to the next as you get stronger. However, the jump in intensity between these exercises is much steeper. Unlike a dumbbell exercise, where you can go from 10kg, to 12kg, to 14kg, in easy small increments, progressing from one variation to the next in BWF can feel like going from 10kg to 20kg all at once. Therefore, we need to have a method of bridging that gap, and that's where rep progression comes from. If you can only do 5 reps of an exercise, doing 5 reps of a significantly harder progression is just way too hard. But if you can do 12 reps of an exercise, doing 5 reps of a significantly harder progression then becomes quite easily doable. That is why within BWF, all exercises will have an inbuilt rep progression before moving on to a new exercise. Just like you have been doing now! In this program (The BWF Primer) The rep range for your upper body exercises is exactly that. 3 sets of 5-12 reps. Once you hit 3x12, you would move up to a harder exercise, for only 3x5 reps and repeat the process. In the interest of this first 2 week period being about learning moreso than hard training, you will not be progressing the exercises once you reach that rep range. But once you move on to the full program, you will be! Workout #6:
(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] | ||||||||||||
| Posted: 06 Jan 2021 03:54 AM PST Hello guys I'm new here. I am following the RR and based on the routine, if I can do 3x8 pull ups then I should progress to weighted pull ups or L-Sit Pull up or Typewriter. I am currently trying typewriter because I don't have a weighted vest nor do I have space for my legs to L-Sit Pull up (not that I can do an L-sit Pull Up btw). Problem is I can't seem to progress to typewriter. I can do 2 reps (one for each side) but I cant fully extend my right side. Is there any easier progression for typewriter? [link] [comments] | ||||||||||||
| A safe alternative to pistol squats. Posted: 06 Jan 2021 05:47 AM PST My knees couldn't handle pistol squats regardless of my form, so I've experimented with a couple of different variations. The goal was to find something that would be more forgiving to my joints, without sacrificing too much intensity. I think what I came up with is very efficient both in terms of intensity and safety. The exercise is quite simple- doing a one-legged squat while using a wall for back support. The key is to push the wall solely vertically so as to not create upwards force. The force applied from the wall should only keep the body in a straight position to allow a sitting back motion similar to a regular squat. video: https://www.youtube.com/watch?v=8r2ZGV9mBUU&feature=emb_title I apologize if this is already a known variation, but my google/youtube searches haven't shown anything similar. [link] [comments] | ||||||||||||
| Six Months into BWF check-in and observations (with progress data) Posted: 06 Jan 2021 10:08 AM PST I'm a bit more than six months into bodyweight fitness, and although still a beginner wanted to share progress points and takeaways. I kept relatively good notes throughout the past 1/2 year, and as I've relied on this forum a lot to this point, and am hoping that what I've learned might be helpful to others just starting out. Most of the below draws from the RR, but as I mention below, the first portion of working out was on a different routine. Observation 1: Overall progress is steady, and each individual exercise can vary I haven't experienced the crazy fast progress I see others post about, but in general I've steadily improved (and do feel a good amount stronger). I've increased reps and/or difficulty for almost every exercise but in some instances it's slow going:
Observation 2: I wish I had found the RR earlier I began with a workout found from a youtube series. It was fine, but emphasized certain muscles and neglected others. The RR has been a great improvement and in particular has helped with emphasizing back. I do have a few very small modifications, which with a bit more than an hour a day to devote think have been useful: I recently added flexibility training in the Tuesday/Thursday off-days and found that helpful.
Observation 3: Working on form is really hard but seems critical Part of the reason why progress seems to be quite steady and at times slow is that I often re-watch videos and find small ways to improve form. Still working out how exactly to improve on this during times of covid, but in general one key takeaway for me is to go slowly on the negative portion of the lift. Observation 4: There are a few pieces of equipment that I really needed all along. I began with no equipment, under the theory that I may not actually be motivated enough to workout 3x/week. Once I had a few months under my belt I decided to get a few items that are now essentials:
Progression data: with a few notes as well As promised, detailed progression info below. All numbers trace a week 1 to week 25 progression and unless listed are number of reps/set, with 3 sets total.
[link] [comments] | ||||||||||||
| 7 months self-taught progress on middle split mobility and flexibility Posted: 06 Jan 2021 08:23 AM PST Hi BWF server, I recently achieved all my middle split mobility goals starting from my 0 in 7 months, and would like to share my methods, progress, and advice if you are looking to get into more advanced middle split training. If you want to find my routine before I start you can find it here. My 7 months progress video can also be found here. My Method I will be honest, I started training middle splits because I wanted something additional on rest days that would not interfere with my Front lever and back lever and basics workout I do during the week. I decided to start training the middle splits with the mentality of "do the minimum amount possible for same amount of progress". So I completely skipped over the passive stretching, which is in my opinion worthless for the middle splits anyway. Instead, I got very strong at horse stances, and contract-relax my adductors at near end ROM as my PNF. I made so much progress in a short amount of time, and I dedicate all to getting stronger, not more flexible. I used all active flexibility aimed to create strength in the adductors for my progress, and I will never recommend anyone to use passive stretches for middle splits. In summary: - My way to develop splits was using strength-based exercises to promote the strength/flexibility response with minimal effort - I tried many routines, but I never changed my horse stances and PNF sets, they are essential to me - A good warm up is essential as well, 10 minutes jump rope was what I did, then some short malasana sets to get blood to the hips - Maximum 2 times a week at advanced level, 3 if a beginner - seems counter-intuitive but I worked very hard as a 'beginner' so now I can do more advanced exercises for less and I still make progress My Progress I have been told my progress was extremely quick, it is also important to see my starting point for this though, which I have also again been told was good even at the beginning. My main progress I think was from strength specific exercises for the adductors related to the splits. Passive stretching is useless, I am sure many will disagree, but I was not willing to lengthen a muscle and not build strength in that ROM, I Believe that to be really dangerous. My Advice - Build a strong horse stance foundation, but don't look to increase max hold. Reaching 5x1 minutes is a very good base in my opinion and sets you up very well - As you progress, decrease sets of 5 step horse stance and increase sets of 7 step horse stance - You should not be sore the day after, at the beginning this can be excused as I doubt many people are training contract and relax for the adductors regularly - You will not lose progress taking many days off, this is necessary even more than normal calisthenics - Your cold flexibility will probably be bad compared to when you are warmed up, Im training this skill for 7 months and have only recently seen improvements in cold flexibility - But DONT train flexibility cold, see where you are once every 3/4 weeks to reduce injury chances but other than that do not go near it - Passive stretches are useless, a point I wish to repeat many times because I believe they do not work. I have only done diamond frog stretch as only passive stretch but even then it was once every 2 weeks, maybe even less. - You don't need many exercises to progress, my routine is currently only 2/3 exercises - Dont be afraid to experiment but know your limit, it will be much less than you think at the start - Enjoy the journey! I was lucky to see quick progress but I know many people may not be the same - "Flexibility is not linear" does not necessarily apply for the way I trained, using strength exercises I almost never regressed. In fact for a few weeks I even saw up to 1cm progress each session I hope this can help some people and I hope I have inspired you to pursue this goal. Thanks for reading! [link] [comments] | ||||||||||||
| Posted: 06 Jan 2021 06:22 AM PST Hey guys, First of all, sorry for my english, its not my native language so I will make a lot of typos. I wanted to make this progress post because yesterday was the 2 months mark since I started doing the RR. When I finished doing my RR workout, I took a shower and saw that I already progressed so much phisically and strong ish (at least for my noobie standards). To clarify, I don't have any fitness background, I started from knowing nothing. My body measurements: Starting point: 178cm - 72kg - 17,8% BF Now: 178cm - 68kg - 16,5% BF I will put below my progessions in each exercise: Pull-ups: from 3x8 arch hangs to 4x6 pull-ups with good form (normal & chinups) Squats: from 3x8 normal squats to 3x8 shrimp squats (assisted just because of balance, working on it) Dips: from 3x6 negative dips (bad form) to 3x10 weighted dips (3,5kg (7,7lbs)) Hinge: from 3x8 glute bridge to 3x8 reverse hyperextension or hip hinge with heavy bands (sorry I don't have a place to do the normal progessions :( but I try to make it hard for me) Push-ups: from 3x8 knee push ups (bad form) to 3x10 weighted normal push ups with good form (3,5kg / 7,7lb) Rows: from 3x6 rows with bent legs (bad form) to 3x10 horizontal rows with straight legs. Abs triplet (don't remember where I started) Hang knee raises 3x10 Copenhaghen planks (30s each side) or banded pallof press with max band pressure Hollow body crunch from calimove video 3x10 I sadly can't put a pic from when I started because I was ashamed with my body so I didn't take any pics, but I found out that I had the same body as this guys starting point, if someone wants a reference. https://www.reddit.com/r/progresspics/comments/9rh7w2/m2859_130_142_12lb_35_years_skinny_fat_to_not_so/ My body now: https://imgur.com/a/HxSnadF (obviously flexing pose hahaha, I was Happy that I could finally start to do some jojo poses lol) To the guys starting now: follow the RR, I'm 100% sure it is one of the best Routines on internet, I'm hyped to see what I can archieve in 1 year. I'm open to feedback and constructice criticism ❤️ [link] [comments] | ||||||||||||
| Progress post - 2 Years of calisthenics Posted: 05 Jan 2021 01:13 PM PST About a half year ago, I posted a post in this subreddit. This is the link to that post: https://www.reddit.com/r/bodyweightfitness/comments/hl4x7p/progress_post_15_year_skill_transformation/ . Anyway, In that post, I wrote about how calisthenics changed me and that I found a new passion, calisthenics. Since the day I have started with bodyweight training, I never got bored. I still train 6x a week, and I am not going to stop until I achieve all my goals. Speaking about goals, one of the reasons why I have started doing calisthenics are the skills. I got obsessed with the planche, front lever, etc. Two years ago when I started, I knew I wasn't going to stop until I achieved all these skills. And here we are, two years later, being able to perform most skills(planche push-ups, front lever pull-ups, Impossible dip, one arm pull-up, and the list goes on). For people who are planning to start with calisthenics too, I have some advice before you decide to start. At first, know what you are getting yourself into. Skills like the full-planche and front lever take months if not years to master. Before you start you gotta have the mindset, knowing it will take a while. Have patience and be consistent, this is crucial! But the best advice I can give is to enjoy the journey. It will be a long road, so you better enjoy it! Trough my whole journey, I filmed my progress. I put all these clips together and made a YT video. Here is the link to the video(I hope it motivates some of you:)) https://www.youtube.com/watch?v=vd8hek-aQc0&t=2s Skills achieved in this vid: -full-planche -full planche push ups -front lever pull-up -Back lever pull-up -one arm pull-up -one arm dip -Impossible dip -muscle-ups -Handstand(push-ups) -front lever touch -V-sit Working on: -hefesto -Planche endurance -Maltese -Victorian on P-bars -Planche press -Better front lever pull-ups Some of you may ask why I neglect my legs in this video(I do train my legs, but not as much as the skills). Well, my main reason why I started with calisthenics was because of the cool skills such as the planche and front lever. Not really how my body. However, I completed most of my goals, the skills. So, now it is time for new goals, my legs for example. [link] [comments] | ||||||||||||
| Posted: 06 Jan 2021 06:51 AM PST I have not done fitness and am planning on starting using a bodyweight workout then in the future move to weight lifting but I have heard from people that I should only do weight lifting first because as a beginner this is when I will get the most progress and that I would be wasting the newbie gains by doing bodyweight exercises only is this possible? [link] [comments] | ||||||||||||
| How long do you grease the groove? Weeks, Months? Posted: 06 Jan 2021 05:32 AM PST so, i plateau'd in pullups for a while, tried grease the groove, now i can do 50% more after GtG for a couple of weeks my question is, how long do people typically practice this method of working out? and do i need to keep doing it to see permanent neuromuscular gains? [link] [comments] | ||||||||||||
| 5 Steps Front Lever Progression Posted: 06 Jan 2021 02:40 AM PST *I HAVE FIXED 3RD PICTURE, SORRY FOR THAT* Hey guys! I have found quite an effective FL progression created by one of Street Workout Russia founders - Anton Kuchumov, which has helped me and my friends to achieve results. And it will definitely help you, especially if you are strugglin with this exercise for quite some time. The reason why I'm so confident is because it is based on Physics 101 and Archimede's Law of Lever instead of some pseudo-fitness guru opinions. There are 5 steps of Progression, starting from the "tucked" position and increasing the body lever up to the "full front lever" position. Here they are:
Here is a picture with all 5 steps so it would be much easier to understand the idea - https://workout.su/uploads/editor/2021/01/2021-01-06-18-01-46-2ec.jpg The 3rd step is a major difference between this progression and all others I have seen on the internet. Because it is a critical transition step which is both, increasingly more difficult than step 2 but not that difficult as step 4. Also, as you can notice the 4th step is also different because the flexed leg's calve is under the hips level and not above it. Don't worry, you will be able to do it if you follow this routine and do 3rd step. Now how you use this step to progress and how to programm your training:
That's it. Feel free to try out this routine for a month or two and share your thougths in comments. I would be glad if it would help you to master the front lever! [link] [comments] | ||||||||||||
| Posted: 06 Jan 2021 12:15 PM PST Starting To Stretch ExerciseIt consists of 10 stretches divided into 2 equal parts (upper body and lower body). the main target of the program is on inflexible beginners and their typical needs: Shoulders, Thoracic Spine, Hips, Hamstrings, Wrists and Calves. Almost every of the exercises are often progressed to a selected skill if done long enough. Full Article Continue.... [link] [comments] | ||||||||||||
| Posted: 06 Jan 2021 10:57 AM PST What is/are the best way to get the same workout for my quads and hamstrings, that a leg extension/leg curl machine would provide? [link] [comments] | ||||||||||||
| Question about strength based progression for core workouts Posted: 05 Jan 2021 09:53 PM PST How many times a week should I work core? How much rest should I have between the sets of each core exercise? Should I consider overlapping muscle groups when building this kind of core routine since I'm going to failure? And is this what a strength routine would look like? (edit: please make corrections, the numbers are just assumptions): ex: Hollow hold --2 min rest-- hollow hold -- 2 min rest -- hollow hold 2 min rest superman -- 2 min rest -- superman -- 2 min rest -- superman 2 min rest etc. Sorry about the many questions. [link] [comments] | ||||||||||||
| Training rings while not losing weighted bar gains Posted: 06 Jan 2021 06:16 AM PST So I have been training weighted calisthenics for 15 weeks, slowly adding weight to basic moves pullup/row/pushups/dip. I would like to start training on rings in a couple weeks, but i dont want to lose gains on the weighted calisthenics. Problem: There is no time in my workout week to do BOTH rings and weighted. Only one or the other, or mixed half/half Question: If I follow some periodization, like 5 weeks rings, 5 weeks weighted, will that allow me to progress in both? Or what is the best split to progress in both? Essentially i am asking how best to periodize these concurrent workout plans, or should I combine them and sacrifice (example do ring pullups but not weighted pullups) [link] [comments] | ||||||||||||
| Can’t breath during reverse hyperextensions Posted: 06 Jan 2021 11:59 AM PST Hi everyone I've recently started the RR and I find the reverse hyperextensions really difficult because I can't really breath during it. I do it on a dining chair and it crushes my torso so I cant breath in and I'm not able to hold my breath for 8 reps. Is this normal? Any tips? [link] [comments] | ||||||||||||
| Posted: 06 Jan 2021 11:37 AM PST So I'm sorta new to this area. I wanna stay as I am. I am fit, not skinny, not fat. And I want to stay like this, and also work on my stamina a bit. Could you guys help me by naming a few workout routines or sharing links or something? Anybody I ask at home mocks me and tells me that I don't need to work out, I'm good as it as. Apparently, they don't understand that humans can workout without having any intention of losing or gaining weight. Anyhooo, lemme know some of the exercises I can do to maintain my body and stay fit! Any other tips and tricks are also welcome! Thank you so much! Pardon my English if it's not very good. I don't speak the language regularly. [link] [comments] | ||||||||||||
| Cant get the transition of bar muscle up Posted: 06 Jan 2021 12:56 AM PST Edit: I meant ring muscle up in the title I can do 10ish deep ring dips (7-8 with +15lbs) and also some high false grip pullups but for some reason just cant get the transition. Can you guys please help? I have tried a lot of youtube videos for this but just cant do it. Here is a video of me trying, i just cant shift my body forward to get into the deep dip. Also this is me practicing the transition: assisted muscle up [link] [comments] | ||||||||||||
| Will I Ever Be Able to Do Certain Straight Arm Exercises? Posted: 05 Jan 2021 04:23 PM PST Hello Everyone, I've started doing calisthenics about 5 months ago and have fell in love with it. I read overcoming gravity, program my own workouts, and have already seen insane results in just these past few months. Although recently, I've noticed an issue with my body that has gotten me kind of sad and it made me doubt my ability to ever be able to do certain straight arm exercises. Essentially, when i was in the 5th grade I broke my left arm, actually twice, and I had to have surgery performed on it and it healed well for the most part. It works completely fine but I noticed after it healed that it bends slightly outward at the elbow when my arm is fully extended and locked out. It looks really funny looking and kind of gross but I never really thought much of it. But as I got into calisthenics I learned that most of the cool movements, such as a handstand or a planche require you to lock out your arms completely because you are stronger in that position. But as i said before my left arm bends outwards at the elbow when its fully locked out it looks very weird and looks fragile to put weight on. It looks like it would just snap painfully. Whenever I learned to do an L-sit I never really locked out the arm at first. But recently i tried doing it to see how it felt and it was slightly painful but that could be just because i didn't build up the tendon strength in that locked out position or it was painful because its my arm telling me that I really shouldn't be doing it. I've also recently started training on the rings and was working on the support hold. When i'm doing it my right arm will be locked out and fully extended but then my left arm is not fully locked out because if i lock it out it hurts extremely bad and then i fall off. The best way to show this is obviously with a video or pictures so I took some of me doing an L-Sit that way you can see it properly. Bent Arm Picture (1/3) https://imgur.com/a/Nl2MYtB L-Sit Demonstration With Locked Arm (2/3) https://imgur.com/a/FHedaqc Showing Both Arms to Compare (3/3) https://imgur.com/r0J5hGe All I'm asking in the post is for some advice. Should I see if i can get this surgically fixed? Should I keep progressing with straight arm exercises? Does it only hurt because I've never trained it locked out before? I know you guys aren't doctors but if anyone can relate to this or has any advice that would be super helpful. Thanks a ton! [link] [comments] | ||||||||||||
| Want some inspiration and some beginner exercises for weight Loss. Posted: 05 Jan 2021 07:45 PM PST Let me start by saying I am 15 y.o and am about 90kg about 198lb and am 6'1 tall. I have thinking about my health lately and feel bad for myself but have no urge to do any kind of exercise having no idea anything about exercising. i would really like some advice on starting to work on my body I have some experience in running like about 1km at time only and that is all. Any kind of advice is welcome and thank you in advance. [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 08:57 PM PST I read over the Grease the Groove portion in the FAQ and it says to remove the exercise/exercises similar to it from your routine. I'm currently doing grease the groove for push-ups and pull-ups (to meet standards for my Airforce Academy PT application). Would it be okay for me to do dips on upper body days? Or should I strictly work on vertical plane movements such as the handstand push-up/pike push-up while doing GTG? Edit: I'm asking whether dips are okay to do on my upper body days while doing GTG as they are a horizontal plane pushing movement, just like how push-ups are. So, maybe they're too similar to push-ups and will interfere with GTG/its effects? My upper body day (taking out pull-ups and push-ups due to GTG) is: Dips, Archer Rows, Handstand Push-up, Ring Bicep curls, Ring tricep extensions. [link] [comments] | ||||||||||||
| Starting Over Again (Support Hold) Posted: 05 Jan 2021 02:45 PM PST I have been training with rings for almost 2 years now. I am thankful that the addition of the rings has made me strong and sexy, but there is one problem. I hurt myself, a lot. I started looking into why my right shoulder feels like pulled pork, and it turns out that part of the reason is because my elbows were bent while I started doing dips all those many months back. Now I am very strong and have terrible shoulder posture. I am 38 years old, and it sucks to start over again, but now that I have straightened my arms until "lockout" I notice that I am as weak as I have ever been ( I can barley support my own weight unless I sink into a bad posture with my right shoulder). But thats okay! I just wanted to say that I am thankful to the supportive and informative community for helping me reach my goals. I may have gained some weight because I can't move like I used to, but it'll be worth it when I can perform my moves with strength and health. ❤️ [link] [comments] | ||||||||||||
| Hamstring slides messed me up for a few days Posted: 05 Jan 2021 07:46 PM PST Hi, I'm relatively new to fitness in general. I'm following the RR, but the hamstring slides didn't gel with my body. To do them, I laid on a wooden floor with wool socks, and slid back my legs to reach the final position. I did 3 sets of roughly 8. My form was likely bad, or I was pushing too hard in the beginning, because after my 3rd day performing this exercise, my left leg started hurting in the lower hamstring region above/behind the knee. The pain progressed through the day and my right leg started to hurt as well. The next day I couldn't even bend my knee more than 120 degrees (couldn't straighten my leg). I live alone, so suffice it to say this was challenging. I basically had to shuffle around the house by sliding my feet on the floor, as I was completely incapable of taking a step. It took about 4 days to be able to walk normally again. It's been 3-4 weeks since this, and I'm doing the full RR minus the hamstring slides. Should I try to work this back into my routine? How can I identify what went wrong exactly so I don't repeat the same mistake? [link] [comments] | ||||||||||||
| Posted: 05 Jan 2021 01:50 PM PST So I hurt my back doing dips, I think I pulled a muscle. I don't plan on every doing dips again. I need an alternative. I can't think of any other exercise other than weighted push ups, which can be a pain to set up. I won't even try anything for a while though, cause right now I can't even move my neck. [link] [comments] |
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