Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-08
- BWF Primer Build-up Community Event: Day 8
- Calluses/grip strength from pull ups
- Joint and Wrist Strength
- Favorite at home app with good production values?
- Calisthenics vs bodybuilding
- Pull Ups Rep Max Drop
- Serious thread
- What are some actual structured programs for learning the planche & levers?
- Circuit bodyweight for skinny people
- Any benefit in doing regular pushups over decline?
- Advice about first cut
- How can I replace a pull-up bar
- Looking for a Reverse hyperextension alternative
- integrating kettlebell to calisthenics?
- Good online video for learning MMA for fitness?
- Push/Pull/Legs Recommendation or 6 day Routine
- Shrimp squats/ pistol squats
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-08 Posted: 07 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 8 Posted: 08 Jan 2021 10:00 AM PST Welcome to Day 8 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. Check us out! Starting our second week of training. Good job officially breezing past the halfway mark of the community exercise event! Without further ado, lets jump right into what we're going to be doing today: - Learning a new movement. Squats! Ostensibly simple, yet deceptively complex! - Adding some squats into our workout! Today's Learning: How to do SquatsSquats, as mentioned above, seem like something that would be very simple to do. They seem only slightly different to sitting down into an invisible chair (something we do with visible, real chairs all the time!). However, the technique is just different enough that it's a bit tricky to get the hang of without a good bit of practice, and out of all the movements in this routine, it is the one that the most people are likely to experience issues with due to insufficient mobility. In particular, tight ankles and hips are often the plague of the squatter, from beginner to advanced. Luckily, using the guide below, you should find a form and/or variation of squats that works for your current level of mobility. Just to emphasise, if you can't get it right away, don't get frustrated or discouraged. It will most likely be mobility moreso than coordination that is limiting you. Workout #8:
(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! [link] [comments] | |||||||||||||||
| Calluses/grip strength from pull ups Posted: 08 Jan 2021 02:17 AM PST I just started my bodyweight fitness journey about two weeks ago, and am currently on the recommended routine. I've never worked out before, so I'm a complete beginner in this. I noticed that my pull up grip(currently still on scap and negative pull-ups) is in the palms and I kind of put my thumb in a neutral position, under the bar. I feel that I have the best grip strength with this, but it resulted in a lot of painful calluses. I saw a few posts and videos to grip the bar mainly with the fingers, so I tried it out. I found that my grip was much weaker, and it hurt more in my fingers. It's to the point where my forearms and my scaps feel fine, but my fingers are like barely hanging on Does this mean that I still need to work on grip strength through dead hangs using the finger grip? Or is it something else? On another note, are there remedies in general about preventing calluses? I tried workout gloves but they seemed to make it worse [link] [comments] | |||||||||||||||
| Posted: 08 Jan 2021 07:29 AM PST Hey all, I am a long time causal exercise guy who started taking it seriously not too long ago. In that seriousness I upped my lifting and and such and came across a problem for myself. When I was in 8th grade I broke both my wrists back to back in a wrestling accident. I still struggle with the effects today(I'm 22 now) and one of my fore arms is slight curved as a result. It bites me in the ass during exercise because sometimes my wrists can't keep up with my muscles or goals. Are there any small exercises that I could implement daily to improve the durability or function of my wrists? Any help would be appreciated. Thank you. [link] [comments] | |||||||||||||||
| Favorite at home app with good production values? Posted: 08 Jan 2021 05:42 AM PST Okay, let me frontload that I KNOW this sounds snotty. I apologize for that. But I am very easily distractible, and while I like the THEORY of the Recommended Routine App, it's just not dynamic enough. I just tune out and wander off and do something else. I started the 30 day trial of Daily Burn yesterday, just to see, and I was right, having someone on the screen talking and doing all that encouragement crap really works for me. My motivation is like a cranky toddler. Coaxing works wonders. So, before my trial expires, do any of you like Daily Burn? Do you like something else better? Daily Burn will be about $15/mo. I am willing to spend within that range (up to, say, $20?). I'm willing to get SOME equipment (I have balance ball and bands and a medicine ball and a foam roller. I have rings for negatives, but they are outside and it is cold so again, my cranky toddler motivation doesn't get that. My priorities are quality of workout and "coaching" and diversity of activities available. [link] [comments] | |||||||||||||||
| Posted: 08 Jan 2021 07:24 AM PST For the longest time i've wondered which is better for my day to day life and health. I know that one is bettet for getting bigger and one is for more refined muscle while roughly looking non-bulky but for a guy whose reached his goal in muscle, which should i pursue to stay fit, healthy and decrease muscle loss without gaining too much in the process. I asked my gym buddies abt this and they have no idea either. Thanks! [link] [comments] | |||||||||||||||
| Posted: 08 Jan 2021 11:02 AM PST Hello all, First time posting here! Last month I followed the Fighter Pull Up Program, taking my Pull up total from 6-7(ish) to 10 clean reps. A week after testing my max I started training for Front lever (Tuck holds and some negatives). So far so good, I expected my pull up numbers to drop since I wasn't training them fresh, but I was barely able to do 1! My triceps were giving out from rep number 1. So I took 2 days off, rested well, slept 8 hours, ate well, the whole thing and today I could do 5 reps with questionable form. Triceps still gave out first, grip was weak, but I figure it would hold another 2-3 reps if it weren't for the triceps. I also don't feel any fatigue in the back and I got no problem on pushing exercises. Is this due to the new training? Too much fatigue? (Doesn't feel like it). Will I recover my max? Cause while efficient and effective, I got bored doing pull ups every day for a month and I don't want to do that again so soon. A little bit about my training: My front lever training consists of 2-3 tuck holds (6-8s) and 2-3 slow negatives. My pushing exercises include: frog stands, adv. frog stands, pseudo planche pushups, pushups, deficit pushups, handstands, and pike pushups, rotating them since I have no particular pushing goals For cardio I do easy runs, trying to get 10km per week accumulative, I don't really push myself atm though. [link] [comments] | |||||||||||||||
| Posted: 08 Jan 2021 10:25 AM PST Why did you start you weight lifting life? I'll start off - I was constantly being buillied about my weight and size.Girls would joke about my man boobs and laugh at me.The guys would use jokes like "what are you gonna do sit on me?" and after a year or 2 of eating and coming home to clear my mind with video games I knew change was needed and I sat down, talked to myself and slowly started changing my lifestyle. Beginning 2020 - 170lbs Ending 2020 - 139lbs Im now beginning my journey of gaining muscle and getting stronger 💪🏼 [link] [comments] | |||||||||||||||
| What are some actual structured programs for learning the planche & levers? Posted: 08 Jan 2021 07:44 AM PST When I look up how to do a planche, I usually just find a list of exercises to do to lead up to the planche, whereas I'd prefer a more structured program with lots of assisstance exercises that specifically help with the planche/levers, as well as actual numbers to aim for each session. Preferably something like 2 days a week focusing on the planche, 2 days focusing on the levers, etc. Are there spreadsheets similar to this with actual measurable goals/numbers that I can hit each session to keep track of my progress? Right now I have access to rings, parallel bars, and a pull up bar. [link] [comments] | |||||||||||||||
| Circuit bodyweight for skinny people Posted: 08 Jan 2021 08:47 AM PST Hey, I, 17M, weight about 61kg being 1,80 m tall. I have been eating around 2750 calories and 130 g of protein. I have been recently doing the NerdFitness bodyweight beginners: [link] [comments] | |||||||||||||||
| Any benefit in doing regular pushups over decline? Posted: 08 Jan 2021 11:47 AM PST For pushups im able to do wide, diamond, one arm raised and a few other variations while my feet are raised. Is there any benefit to going back to regular pushups with any of these variations if im capable of doing them decline? [link] [comments] | |||||||||||||||
| Posted: 08 Jan 2021 11:41 AM PST Hey guys, I've been working out for about one year now. Im 21 years old, 193cm tall and weight about 87kg (6'3 and 191 pounds). I started last january when I was 75kg and around 17%BF (at least thats what my xiaomi scale says). Now I am around 22% body fat. My scale also says that my muscles weight 64.80kg (143 pounds). I did all my traning at home with limited equipment, so I did push upps, OHP, shoulder lateral raises, dips, pull ups, barbell rows, biceps curls, squats, lunges and some other exercises. Im satisfied with my improvement, even tho I know I could have done better by implementing dips and legs exercises earlier. My diet is 90% clean, but because I had 73kg (160 pounds) in december 2019, I think its normal that I've put some BF. Now I would like to drop some weight, ideally I would like to lose 5-7% BF before june / july but would also like to stay in +80 kg (176 pounds) range. Of course, by losing weight I would like to drop mostly BF, not muscle mass. Do you guys think that its possible that I drop 5-6kg (11-14 pounds) mostly BF in 4-5 months? If not, how much BF could I lose? Also, is 64.80kg (143 pounds) good amount of muscle for someone who has 87 kg? Thanks for help, and advice is good! [link] [comments] | |||||||||||||||
| How can I replace a pull-up bar Posted: 08 Jan 2021 11:19 AM PST I have no pull-up bar and want one, all I have is a tree but can't extend fully my legs, if anyone knows anything which I can replace it, it would help. Or do I really need one? [link] [comments] | |||||||||||||||
| Looking for a Reverse hyperextension alternative Posted: 08 Jan 2021 10:16 AM PST Hello everyone i started my journey recently Im looking for an alternative for reverse hyperextensions because when i do them i get a weird bad feeling sensation on my lower back There is no pain Thanks in advance! [link] [comments] | |||||||||||||||
| integrating kettlebell to calisthenics? Posted: 08 Jan 2021 09:30 AM PST I'm following the RR since almost a year and I really enjoy it: it actually feels you are progressing and not doing a random workout. It also changed the way I look at training not just to improve mass but also movement, so working focusing on movements rather than isolated muscles. To make it spicy I threw in some variations with weight and some run and I like it even better but I wanted to know if you had any idea on how to integrate some KB in it. I don't know anything about KB but I'm intrigued, and since I became decently strong I think it's a good idea to add them. also since they are mostly strange compound movements the substitutions to make are not straight forward. I couldn't find any reliable source neither on how to add them nor on how to structure a 3xdays workout for muscle mass/strenght even if only KB based. any suggestions on reliable sources? [link] [comments] | |||||||||||||||
| Good online video for learning MMA for fitness? Posted: 08 Jan 2021 09:01 AM PST I am currently following Nate bower elevated which uses combination of boxing and crossfit for fitness purpose. I am also interested in MMA. Is there any good online video series that teaches MMA for fitness purpose? i don't mind paying, it's just that i want proper guidance so that i don't mess my up body. [link] [comments] | |||||||||||||||
| Push/Pull/Legs Recommendation or 6 day Routine Posted: 08 Jan 2021 07:20 AM PST Before you say use the RR, the main kicker here is I want to spend 6 days a week training. I've been doing body weight training (seriously) for about 6 months now. I've been following a sorta self made PPL routine, and I've definitely made decent gains. I'm looking to switch it up, but I want a routine that allows me to workout 6 days a week. It makes me feel good and I structure my day around it, so even if I see less gains than in the RR, I'm happy. Previously, I satisfied this with pretty serious running, but I've had an ankle injury for the past 9 months and still cannot run. This routine helps me keep my sanity. Still miss running a lot though. Basically, I'm looking for a well outlined routine that has me exercising 6 days a week. If you can adjust the RR in a way that satisfies this, or if you have a good PPL split I can switch to, I'd appreciate it. I stretch most days, and I'll do yoga occasionally, but that can't supplement a workout for me. I'd say I am still pretty weak and haven't achieved a ton of skills yet considering I train hard, but I likely over-train a bit. I'll brake down some specifics of where I am at in case that helps with routine suggestions. Also my diet is very clean, definitely not a concern. I am 20M, ~165lbs (74.84 kg), ~5'8'' (172.72 cm) Where I am currently at (sets x reps): Pull-ups: 5x6 on a bar that hangs from a rope in the middle, or 5x7 on normal bar Archer Push-ups: 4x8 w/ + 15lbs L-sit: 25-30 second hold when fresh Planche Progressions: I've been doing a lot of planche leans. Cannot hold tuck planche at all. Can hold straight arm frog-stand for about 15s but the jump to tuck planche is really difficult for me. Barely any progress, just destroyed my forearms and now I get pain with other things like handstands and chin-ups so I am taking a break. Handstand: Kick-ups still aren't golden, but after a few tries at finding balance I can easily hold 20 seconds. I've had longer ones but 20s is consistent. Deadlifts: 3x12 155lbs. Easy now but I have no more weight to add to the barbell. Squats: can do 1-2 pistol squats per leg, but form is probably lacking and with the ankle injury I stick to other leg exercises. I feel like they'll lead to injury at this point for me so I don't go all the way down and go for reps instead. Skills I'd like to achieve, in order: Planche (ik I have to break for now though :/), HSPU, press to HS, back lever (before FL because it feels easier), front lever, one-arm HS, and then pretty much any others. (I would like to work towards them all lol) Thanks for reading, if I missed anything relevant lmk and I'll edit! [link] [comments] | |||||||||||||||
| Posted: 07 Jan 2021 08:14 AM PST What do you think of these unilateral movements performed in 1-5 rep range to build strenght primarily, some people say unilateral movements for legs should be used as accessory lifts due to the unstability they should not be heavy, but I can be stable throughout the movement when going heavy, do you think I will build the same leg strenght as I gain from back squats with shrimp/pistol squats? [link] [comments] |
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