Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-07 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-07
- BWF Primer Build-up Community Event: Day 7
- Is strength training 3 times a week enough to maintain muscle and strength?
- What is a good replacement for pull-ups
- Can you critique my pull-up form?
- 3 years of bwf - not sure where to go next - routine suggestions
- Back Lever Progress at a mere 6ft5
- How to incorporate cardio?
- I made an app to help me go from 10 pushups to 50 pushups in a month.
- Is it possible to get 5 pull-ups in a month
- Chin-up negatives on forearms
- Are rings or bars better for dips and what builds more strength and muscle?
- Harder variations of skin the cat?
- Is this a good program or should I just stick to the recommended routine?
- Most strength with least work/time/sets. Looking for studies
- Progresssions to get up to negative pull ups? RR progressions aren't really working for me.
- How do I properly use pull-up bar?
- Does anyone feel weak, even though you are getting stronger?
- Doing pull-up on top off RR
- How long do calisthenics split session take?
- How much should I rest between core strengthening workout
- Suggestions?
- Training your core from all sides without planks
- How to make push ups harder
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-07 Posted: 06 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 7 Posted: 07 Jan 2021 10:00 AM PST Welcome to Day 7 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 folks, Nick-E here! Woo, time flies, huh! Already halfway through the event. I hope you all have enjoyed your first week. To celebrate your achievement of making it halfway, today we're gonna have an extra special workout: Doing absolutely nothing! Oh... And we will also be reading about why doing absolutely nothing is important! Today's Learning: Rest.So, contrary to what many people may be led to understand, it is actually when you are resting after exercise that you are getting stronger, gaining muscle, and getting all those other jazzy adaptations that you have been imposing demands on your body for! If we relate this back to the SAID principle, exercising is basically saying to your body 'hey, you know this hard thing we're doing? get better at it please, thank you!'. The body then needs ample time to use all its resources to build up whatever needs being built up (connections between the nervous system and the muscles, muscle tissue, bone density, etc.). Not only is the body using this time to build up new things, it's also using this time to repair and maintain old things! Exercising (and simply living in general) comes with a hefty side dose of general wear-and-tear on your muscles, tendons, ligaments and more. In fact, physiologically, this wear and tear is itself part of the signalling process that tells your body to make adaptations, too! So by exercising you could conceptualise it as though you are breaking something down, in order to tell your body to build it up better again! (This is not exactly what happens, but it's close enough for now). If you are effectively balancing your exercise days and rest days, your body will make all its necessary adaptations (getting stronger! getting more muscles! getting better at things!) while also keeping up with bodily maintenance to keep the wear and tear at bay. If you are exercising too much and resting too little for your individual recovery capacity, that wear and tear will accumulate over time, eventually building up to a degree that your risk of injury increases and your performance may even decrease due to fatigue and/or burnout over a period of weeks. If you are exercising too little, during many of your rest days nothing will be being built at all. Your body will simply be in a state of standby, patiently waiting for some more signals to improve. Your progress will just be slower than otherwise. No actual harm here. ---- Now what determines exercising too much, and what determines resting too little? That will depend largely on two things: the Total Training Volume and Individual Recovery Capacity. ---- TRAINING VOLUME: ---- So training volume is tricky one to balance. You need your training volume to be high enough to stimulate adaptations, but too high and it will exceed your recovery capacity and things will start wearing down. Volume, defined as: the number of sets you do * the number of reps * the total load/resistance of the exercise is essentially the #1 driver of muscle growth. Up to a point, the more of it you have, the more muscle growth is stimulated. At the same time, the more volume in your program, the more your body has to recover from. When looking at training volume in different programs it's usually defined by 'total sets per week'. This is a limited metric because it does not include the intensity/load of those sets, but it's a good proxy to start with when evaluating these things. People have tried for a long time to figure out how to model what is an effective, minimum, and likely maximum number of sets per week in training to maximise your progress, while minimising risk of exceeding your recovery capacity. Individuals like Dr. Mike Israetel have done a pretty good job of this, andhave even broken it down into sets per week by muscle group, but that is far more complex than any of you need to know for the moment, or even for quite a while. Feel free to check it out if you just happen to be curious though! It's a bit of a rabbit hole of increasingly complex training theory. Ultimately, all of this aside, the amount of volume you will be able to handle is highly individualised, and very strongly impacted by how well you are managing your recovery variables: ---- RECOVERY CAPACITY: ---- So an individuals recovery capacity is determined (amongst other more minor things) by:
To explain that first point, the longer you have been training (measured in months to years), the better your body will be at sustaining greater loads of work and recovering from them. Unfortunately, you cannot directly aim to improve or modify this variable apart from simply continuing to train and waiting for the cruel, ceaseless passage of time to sink its bony claws into you and turn you into a seasoned athlete. However, by maximising (or minimising in the case of stress) these modifiable variables, individuals will be able to perform a greater volume of exercise and need considerably less rest to recover from it adequately. Conversely, if you find yourself training regularly and over time feel considerably more worn down and a bit kicked in the butt, it is extremely likely that one or more of your modifiable recovery variables is in need of some care and attention. Either that, or your exercise intensity far exceeds even your ideal recovery capacity for your given training age and work capacity. This would necessitate throttling back how much you are exercising until you find a level that you can consistently recover from. Workout #7:Nothing! In true fashion of what we just read, today is a scheduled rest day in the program. For most beginner programs (including this one, once this initial 2 week period is over) you'll be having 4 of these a week, usually between workout days. For a 3x per week, full body strength program then, that would look something like:
If due to scheduling reasons you are not free on alternating days during the week (say for example you work long hours and don't have much time to train during the week but are free on weekends), it is also okay to do workouts on 2 consecutive days, like so:
However, its not usually recommended to train 3 days consecutively, like so:
This scenario will result in your body not having any time to recover by the third workout in a row, and you will ultimately see reduced performance and an increased risk of strain or other injury. 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] | ||||||||||||||||||||||||||||||||||||||||||
| Is strength training 3 times a week enough to maintain muscle and strength? Posted: 07 Jan 2021 06:00 AM PST I went to the gym for around 7 months before the pandemic. Then I transitioned to calisthenics and I I have been training for around 10 months now. Could I maintain muscle mass and strength if I just train 3 times a week and just hit every muscle group once a week? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| What is a good replacement for pull-ups Posted: 07 Jan 2021 07:41 AM PST As the title says. My normal upper body routine relies heavily on push-ups and pull-ups, which together hit pretty much every upper body group. However, due to changing life circumstances I no longer have a bar and don't have the option to get one. I still do tons of push-ups but don't have a good replacement for back exercises. I could use tree branches, but they're always uneven. Is this a big issue musculature wise? It feels uncomfortable and is more difficult, but I don't know if that actually matters. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Can you critique my pull-up form? Posted: 07 Jan 2021 07:50 AM PST Hi! I'd love to get some feedback on my pull-up form. A few notes:
I'll take any general physique feedback/advice as well. Thanks! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| 3 years of bwf - not sure where to go next - routine suggestions Posted: 07 Jan 2021 02:41 AM PST Hi all - I have been doing BWF for about 3 years. For the first year (or so) I did the recommended routine and made really good progress. I switched to more of a split routine, and again made really good progress. At my strongest I was doing pull ups and dips with +45lbs, sets of wall assisted HSPUs, improving my horizontal rows and working on a front lever. I was also doing a legs day (got my deadlift up to 2.5x BW at 145lbs), and a general 'bro split' arms day just to mix it up. I also did yoga on a sunday which helped reduce my injury rate significantly. During lockdown I haven't had access to weights - I have been doing 3 days a week: 5 x 10-12 pull ups (or some variation, working on one arm etc) 5 x 15-20 ring dips (or sometimes on chairs etc) 5 x 7-10 horizontal rows (or one leg extended isometric holds, or front lever pulls) 5 x varying sets of push ups (rings, one arm, PPP, HSPU etc) 5 x 10-20 hanging knee raises or leg raises One day of legs (with resistance bands) - squats (with the band held over head, I've had to stop that due to a shoulder twinge), dead lifts, romanian deadlifts and single leg extensions, standing ab wheel roll outs (working on ROM). One day of arms and core with the resistance bands and standing ab wheel roll outs (working on ROM). I was also going down to the park once a week in the summer to do muscle ups, although they are far from strict. Yoga has also not been happening. I really like this routine, but I would like to mix it up. Specifically I don't think my lateral core strength is good enough (no way I could do a flag for example), I haven't worked on my hand balancing for a long time, my muscle ups aren't great, and although I feel like I've been working on my front lever for ages I just don't feel like I am getting there. I'm really unsure where to go next. Thoughts on this routine? Part of me thinks if I had a kettle bell (25lbs or something) I could probably keep on trucking with this routine for a while, add in some hand balancing and some more abs work and see where that takes me? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Back Lever Progress at a mere 6ft5 Posted: 07 Jan 2021 03:10 AM PST Hi everyone, This is my TWO year benchmark of purely calisthenics training. I have seen a lot of people able to do advanced levers after 2 years of training and I was a bit worried as the last time I tried to do a back lever it was horrible (shown in the vid). The first vid was yesterday and the second vid was a year ago so I had been training for a year to get to that shoddy 'advanced' tuck back lever. I didn't try to do the back lever in a year so all the indirect strength training has unlocked this skill! Hope you enjoy and this inspires some of you to pick up this sport, it's actually so fun and I don't care that I'm at a disadvantage with my height I just love the skills and the community. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Posted: 07 Jan 2021 06:41 AM PST Hello everyone! I've been doing the RR for a year already and started incorporating the Skill routine to learn handstands. I'm curious as to how I should arrange the order of routines (RR, Skill routine, and cardio) if ever you do all three. I currently do the RR on S-T-Th and do the Skill routine on M-W. I'm not sure when I should incorporate cardio (before or after) a strength day because it may affect my performance. I plan to do cardio (running) once per week. Am I overthinking this? Or should I just do cardio on my off days? How much will it affect my performance on strength days? Thank you [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| I made an app to help me go from 10 pushups to 50 pushups in a month. Posted: 07 Jan 2021 12:37 PM PST Hey guys! I think we can all agree that when working out consistency is key, but I always had trouble with that. I would always get bored and could not keep up the habit of working out. Recently, I decided to change that, and having a coding background, I created an app to build a work out habit. When I started out I would struggle to do 10 pushups in a row, but now I can comfortably do around 20-25 in a row, and 50 in total. I was doing pushups daily, increasing it by 2-4 each day. I created a streak tracker in my app, so every time I would miss a day I would loose the streak, which for me was a great motivator. How are you guys keeping yourself accountable when working out? Welcoming discussion on consistency of working out, building good habits and suggestions for the app if anyone is into that :) [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Is it possible to get 5 pull-ups in a month Posted: 06 Jan 2021 06:40 PM PST So today I trained and I can only get about 2 pull-ups And I have to get 5 by February [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Posted: 07 Jan 2021 10:49 AM PST Whenever I am doing chin up negatives, I feel my forearms burning way before anything else. My biceps and lats are not tired at all. Is this just a sign that my grip is weak and I should keep doing these or something else? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Are rings or bars better for dips and what builds more strength and muscle? Posted: 07 Jan 2021 10:22 AM PST I bought some rings and wanted to ask if they are good enough or even better then bars for dips? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Harder variations of skin the cat? Posted: 07 Jan 2021 01:01 PM PST Skin the cat was the first thing I've learned to do and I love it but after a couple of months it is not challenging anymore. Are there harder variations of it? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Is this a good program or should I just stick to the recommended routine? Posted: 07 Jan 2021 12:59 PM PST Honestly the amount of routines I've seen so far has completely perplexed me on what I'm supposed to choose. This routine which is one of the first results if you search for a calisthenics routine, and was wondering if it's a good one or if I should just stick to the one this subreddit gives us. https://biostrap.com/blog/the-ultimate-beginners-7-day-guide-to-calisthenics/ [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Most strength with least work/time/sets. Looking for studies Posted: 07 Jan 2021 12:58 PM PST Let's hypothetically say that the Recommended routine (which I follow) gave an increase in strength and hypertrophy off 5% over one month. If instead of training 3 times per week, I trained twice per week and it would give an increase by 4%, then I would rather train twice and spend my time on something else, being satisfied with the lesser gains. Do you know of some studies about this? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Progresssions to get up to negative pull ups? RR progressions aren't really working for me. Posted: 07 Jan 2021 12:48 PM PST Like the title says, I want some progressions to get up to doing pullups because the ones in the rr aren't working for me. My negatives after the first rep are still really bad [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| How do I properly use pull-up bar? Posted: 07 Jan 2021 12:24 PM PST Every pull-up I try works my arms, not my back. Working my arms isn't a problem per say, but I want to do pull-ups the will improve my back. What kind of pull-ups should I do to maximize back hypertrophy? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Does anyone feel weak, even though you are getting stronger? Posted: 06 Jan 2021 12:46 PM PST I've been gaining muscle mass and been progressing to harder variations (push ups, squats, core exercises, and so on), but still, sometimes (if not all the time), I feel like I'm weak, not that in reality I am weak since I can do the actual exercises, it's more of a feeling of weakness. For example, sometimes I'm lying in my bed reading, and feel like I couldn't do not even 5 weighted push-ups (with 10kg vest), but of course, when I actually get down to it, I manage to do 3X12 without much difficulty... I wonder if there is a reason to this, maybe it's a symptom of depression? Does anyone else out there have this feeling as well? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Posted: 07 Jan 2021 03:06 AM PST During the lockdown I've made the decision to start working-out a bit. As I like climbing (very new to it) I've built a hangboard, and I love just doing one or two pull-up (or really any exercice wich involve me hanging of the board) each time I go out of my room, or when I'm bored. After reading some of the posts on this sub, I've decided to start doing the RR. But I don't want to restrain myself from doing that. I know that recovery is important, and I'm taking sometimes some rest days. I don't want to stop doing that, so should I adapt a little bit the RR or is it not important, and if I should, how ? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| How long do calisthenics split session take? Posted: 07 Jan 2021 10:08 AM PST ATM, I have split my Training in to 4 x week Push Pull. Today was a pull day and it took me only 35 mins. My goal is Hypertrophy and I have already a lot of experience, but when i am training in the gym it will take me at least 1h... So how long do your splits Take per session? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| How much should I rest between core strengthening workout Posted: 06 Jan 2021 11:54 PM PST 1.To strengthen my core I perform hard exersice for low reps and I don't exactly know how much should I rest between sets to strengthen my core .
[link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Posted: 07 Jan 2021 02:02 AM PST Hello, I am a 17 y/o male, 6'3, 130.1, and have a BMI of 16%. I have always wanted to build muscle and have tried various different things. I've done CrossFit continuously for 2 years 3 times a week starting in 2016 until 2018 and it sort of helped. I improved and started to see a little change after around a year but it showed as I was starting to lift heavier. After around then I wasn't really seeing any change no matter how much more I ate or how much sleep or how healthy I was I wasn't getting stronger. I quit and started doing my own thing, usually pushups, curl ups, and other basic movements. I started to gain a little more muscle and increased portion sizes little by little for each food group. I think I was doing everything I was supposed to be doing to gain weight and build more muscle. I know it's nothing medical, I'm just not sure what to do anymore. Any suggestions or ideas to throw? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Training your core from all sides without planks Posted: 06 Jan 2021 11:45 PM PST Planks are boring for me. So I am thinking of slightly tweaking the RR. For front side of the core I choose Deadbugs For the lower back I choose Bird Dogs I am confused about my options that will replace side planks. Any suggestions? Ami I right with the deadbugs and bird dogs? BTW I am a beginner but can vibratingly hold planks for 30secs. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||
| Posted: 07 Jan 2021 05:34 AM PST At the moment I can do around 38 push ups and as where I live is in lockdown they are about all I can do for chest, whatvis one variation that would make them a lot more challenging [link] [comments] |
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