Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-09 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-09
- BWF Primer Build-up Community Event: Day 9
- If you are tall or heavy don't lose hope - full planche at 202cm 102kg/6'7 225lbs and other feats by heavyweight calisthenics athletes.
- Austin Dunham, does anyone else dislike this guy?
- Best two exercises?��
- I never exercised
- Getting fit in the time of Covid...? with bad knees..
- How do you shave body hair with so many blood vessels?
- Anyone purchased a power tower off Amazon recently?
- Getting back to working out after covid infection
- Carryover of L-sit - Compression Exercises In general
- Dip bars vs. gymnastic rings as a beginner
- Lumbar Flexion
- How to train back without pull ups?
- RR + Physio: can you help me choose which exercises to do?
- Apart from being useful because it can detect the risk of dementia, it is also fun in any case. Take a test and find out how old your brain is.
- Quick question for front levers.
- Improving my shrimp squats?
- Looking to start Calisthenics? Try starting with the 4 basic universal bodyweight movements ➡️ Push ups, Pull ups, Squats, Dips
- Running with training
- Anybody use a Whoop Strap?
- Is handstand wall walk supposed to be very hard?
- How to train the whole body with only 3 days a week?
- How often do you do direct abs training?
- One arm pullup training
- How would you program lifting, cardio, Yoga, and rock climbing?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-09 Posted: 08 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 9 Posted: 09 Jan 2021 10:00 AM PST Welcome to Day 9 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! You're in the groove now so I won't bore you with a long intro. Today we'll be doing: - Some reading on what adaptations occur to what demands! - Another workout! Today's Learning: Change the Demand, Change the AdaptationSo there's a couple concepts we need to get sorted out today, and they all center around the SAID Principle. We know that if you repeatedly do something over time, your body makes specific adaptations to make the demands that have been imposed upon it easier to handle. How do those specific adaptations differ, based on the nature of the demand? (Note: Today might get a little technical, but I've tried to keep it as simple as I can. If it's still hard to understand, by all means, ask some clarifying questions in the comments!) ---- Rep Ranges ---- Within the realm of strength training and gym based (or home based. Teehee.) resistance exercise, one of the most significant ways we can alter the nature of the adaptations we get is by manipulating the rep ranges we train in. One of the simplest ways that you often see this represented in information online, is in a table like this:
(Note: The number of reps in this table refers to a set of challenging reps. If you do a set of 3 squats instead of doing 20 squats even though can easily do 20 or even more, you won't get stronger just because you only did 3 squats. On the other hand, if you did an exercise where it would be pretty dang tough to get 3 reps done, then that would stimulate a strength adaptation much moreso than if you did a tough set of 20 reps of an easier exercise.) Now that I've gotten you to read and understand that, I'm going to throw you a curveball and tell you that the neat divisions between rep ranges don't really work exactly that way in real life. It's a great way to begin to conceptualise the spectrum of adaptations you can get from resistance exercise, but the simpler an explanation gets the more it misses a great deal of nuance. This is important to bear in mind so you do not end up like the unfortunately misinformed people who limit themselves far too much with training in the following ways: e.g. "I want big muscles so I'm only going to train between 8 and 12 reps for everything, no matter what!" e.g. "I only want to be strong but don't care about muscles or aesthetics, so I'm never going to do more than 5 reps, maybe 8 reps if I really have to!" e.g. "I'm an endurance athlete and/or I like cycling and running, so I'm only going to train 15+ reps, because that's what THE MIGHTY TABLE says is appropriate for me!!!" The reality of the situation is:
This is very relevant for you folks who may be wondering about how this relates to the rep ranges included in the primer routine that you are currently doing: - You have been, and will be doing exercises between 5 and 20 reps, depending on the exercise (and you will see the rep range is relevant to the exercise) - Your upper body strength training is neatly covering a wide range of reps - Same for the lower body but slightly higher because it is less useful to work in lower rep ranges when your capacity to make lower body exercises harder with BWF is so limited - You haven't been introduced to them yet, but your core work will be higher reps because your core needs to be able to work to stabilise your body constantly throughout other exercises and in life, so it needs a good deal of endurance So just for clarification, and also to pre-empt any questions: Yes,the primer routine is appropriate for individuals who want to get stronger, who want to get bigger muscles, and essentially every other goal you may have. It's a primer! This is not least because the goal of the primer is to give you the knowledge and practical competence to move on to a program more strength and muscle gain focused (the BWF Strength Foundation Routine!), or other goal focused upon completion. ----- Rest between Sets: ----- So your muscles contract (shorten) in order to move you around, which requires a kind of 'fuel' made by your body (mostly out of food!) and stored in the muscle. The harder your muscles have to work, and the longer the work, the more fuel they use up. When your muscles have done a good bit of hard work, they'll have depleted a large amount of that fuel, and it will take a little bit of time for your body to create more. Roughly speaking, this is a representation of how much fuel will have been replenished by a certain amount of time after the end of a set of exercise:
(Side note: this effect is specific to the muscles that were working during the set. If you did a fatiguing set of squats, your leg muscles would need to recover this fuel, but your arm muscles would still be ready to go.) So if you were to do 3 challenging sets of an exercise and rest for 2 minutes between sets, for example, you may notice that each set it feels a little bit harder than the last. What's happening here is your available strength is dipping slightly, because each time you are asking it to complete the same difficult task, but each time with less fuel in the tank. By doing this, you're imposing a new demand on your system. Instead of just:
the new adaptation will be something a little more like:
(I hope this disclaimer is not necessary, but this is not the most cutting edge of scientific accuracy for the more pedantically minded in the audience. We're going for simple and understandable here!) The fancy word for this effect you are eliciting by limiting your rest times and exercising without 100% of your fuel stores is "Metabolic Stress", and it is one of the stimuli you get from exercising that causes your muscles to need to get bigger. This is why timing your rests is important, other than making sure you dont spend 3 hours doing your workout for no reason because you're resting too long. (The other two are:
Ok that was a bit of a long one, but well done for getting through it all. Now for the actual workout part! Workout #9:
(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] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 06:44 AM PST Are you too tall or heavy to reach advanced calisthenics moves? The answer is not so obvious, I've found that some moves previously thought impossible past a certain height/weight have been achieved by giants, I'll share some examples. Based on some replies I got in the comments, I'll point out that it's very unlikely to reach the level of the outliers shown below because they have excellent genetics and some of them are on steroids (with at least one comment arguing that all of them are users), but the point is that the limit is much higher than many people expected, so someone smaller/with average genetics/natural has at least a tiny chance of reaching these moves, and maybe we'll see them done by even bigger people.
I'll add the tallest/heaviest athlete for more moves (hefesto, iron cross?...) if I find some good examples, any suggestions? There's a page on Instagram dedicated to giving recognition to big and strong calisthenics athletes, Bar Giants. It doesn't include people who are shorter than 185cm (6'+2/3 of an inch) so here are some mentions of shorter but heavy and strong athletes or others I haven't seen on that page:
Now it's true that many of these are probably genetically gifted and some of them take steroids, but years ago it seemed unthinkable to see someone 2m tall hold a full planche, so it's hard to say what are the true limits of an individual, and I think moves like the human flag, front lever and one arm pull up are achievable at almost any height. If you are very tall, to reach some of those moves you'll probably have to avoid gaining a lot of mass in the legs and train in an intelligent and structured manner for years, but who knows where the possibilities end? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Austin Dunham, does anyone else dislike this guy? Posted: 09 Jan 2021 08:24 AM PST I watched a few of his videos on youtube, and he's not really that special, his workouts don't grab my attention, and blends in with the other youtubers. But what I noticed right away was that his attitude is extremely offputting, he seems to give off this vibe of knowing it all, bragging about his programs and content, and doesn't take criticism that well at all. He also keeps talking about his amazing Bumble profile nonstop, and how he rejects girls and isn't desperate, yet he probably took a ton of time and spent thousands of dollars just to get high quality and interesting pics for his Bumble profile. Let's be honest, he isn't really showing us his total matches either, it's probably from paid subscriptions or over weeks of time and isn't pulling as much as he claims he does. Something about this guy just screams ingenuine and fake to me [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 05:42 AM PST Hi guys. I'm struggling to stick to a fitness routine so I end up doing nothing. Aswell as daily stretching and weekly jogs, what would you say are the best two exercises to do daily? I say two because that's something I know I can absolutely commit to. I'm thinking to do pushups and bodyweight squats. Would this be the best two for general fitness? I'm mid 20s, slim and tall but feel unfit. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 05:47 AM PST Hello lovely people I am 22 year old female and would like to begin exercising and fitness, because I have body aches, awful posture, and generally weak all because I have sedentry lifestyle, but have no idea where to start at all. Every beginner routine I see is either too hard which disappoints me or I do everything wrong and end up more aches then I had and not muscle ache after exercise but wrong twist type of ache. Please help. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Getting fit in the time of Covid...? with bad knees.. Posted: 09 Jan 2021 04:24 AM PST Ok so here it goes. TLDR at the end. It's been about 5 years since I worked out last and I used to be in great shape in my early 20's. I'm approaching 30 now and really want to get back to feeling good about my body. I've started running in the last few months around 5-10k per week but it has been quite hard on my knees. The thing is I've started to have trouble in my left knee the past year from what I think was a bad fit on my bike using clip-less pedals or it could have been a fall I took skiing last winter and only the last month have started to have some issues with my right knee since starting to run again. I'm looking for alternative options to get my cardio up as well as what I can do at home in terms of workouts to start getting fit again. I really like full body workouts and HIIT but feel lost in the times of Covid with where to start again. And here come the real issues or excuses if you want to call them that ;) I'm living away from home which is normally in the US for the next 5 months at least. I don't have access to a pool or gym and my room where I can workout is quite limited in space. Also my bike is back in the US and the bike I'm riding in my current location is too small and doesn't allow for a proper fit for me to ride long distances for cycling exercises. And lastly, I don't really have access to a doctor that can help me figure out the underlying issues with my knees until I'm back in the US. Any suggestions would really be appreciated! TLDR: 30-M wanting to get in shape again but having issues with my knees. Don't have access to a gym or a pool or a bike that fits me for cycling. Looks for ways to get in cardio as well as getting physically fit again. Also open to ideas that require me to invest in a little bit of equipment <$100 [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| How do you shave body hair with so many blood vessels? Posted: 09 Jan 2021 11:37 AM PST | |||||||||||||||||||||||||||||||||||||||||||||
| Anyone purchased a power tower off Amazon recently? Posted: 09 Jan 2021 11:33 AM PST I am looking at purchasing one, but curious as to which one is actually decent quality. With all the fake reviews around, it is tough to trust them and was looking for a second opinion. Thanks so much... [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Getting back to working out after covid infection Posted: 09 Jan 2021 11:30 AM PST 42, M, I've been enjoying RR from March till early November last year when I catched covid. Symptoms were not severe, didn't have pneumonia, oxygen saturation was fine all the time, bit I was sick for nearly three weeks with body temperature slightly above 37 degrees Celsius most of the days. So naturally, I've lost both strength and endurance. I've consulted some articles regarding getting back to working out, but the information there is too general, without sufficient amount of details. Now, more than a month since I'm officially covid-free, I want to star working out again. I did a dummy run last week, with 3x5 regime (squats, dips, regular push ups, ... rows instead of pull ups, as I don't have a pull up bar, my pull up max is 1 on a good day), and it felt OK, felt that I could do more, bit I'm not sure if I should push myself or take it really slowly, since I'm afraid covid has left some consequences I might not be aware of. All suggestions, points, experiences, or links to useful articles would be appreciated. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Carryover of L-sit - Compression Exercises In general Posted: 09 Jan 2021 03:40 AM PST Hey Guys, The L-sit is one of those skills that people can pick up quite quickly and I believe most of people in the fitness community neglects the exercises. Or maybe that's just me? I would love to hear what sort of carryover the L-Sit/V-Sit has in the Calisthenics world. How much does it help with exercises like the front lever, handstand, press to handstand etc... Lastly does it bring any 'aesthetic' value to the table? So yeah, what are your thoughts on this exercise and just compression work in general? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Dip bars vs. gymnastic rings as a beginner Posted: 09 Jan 2021 07:14 AM PST During covid I started to get more into bodyweight training and also found an appropiate spot close to me. I have been training for a few weeks now and I'm thinking about getting some dip bars. The problem is: I'm a student and don't want to spend too much money, especially if I want some bars with nice quality...so I'm thinking about getting some gymnastic rings instead, which are much cheaper, but also a lot harder (I know that you can't immediately do dips on gymnastic rings when you have no practice on normal dip bars). But do you think that I could get rings instead of dip bars? Or is it way too early for me? And if it is, when would you say is it appropiate to get some? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 09:23 AM PST | |||||||||||||||||||||||||||||||||||||||||||||
| How to train back without pull ups? Posted: 09 Jan 2021 06:25 AM PST I can't do pull ups rn because I don't have pull up bar. What exercises are good for the back? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| RR + Physio: can you help me choose which exercises to do? Posted: 09 Jan 2021 12:16 PM PST Hi BWF! I am trying to decide how to incorporate some of the RR with physiotherapy. Background: My hips' muscles are weak, and it's a struggle to maintain them. My physiotherapist planned a regimen to help me with this. This has been and will be a lifelong problem, and I must include specific hip exercise work in any conditioning routine, or I lose tone and get really tight. Like, can't sit cross-legged comfortably tight. The (new) problem I have is that the physio regimen absolutely wipes me out, but I would like to do as much of the RR as possible at the same time. I showed my physio the Rec. Routine, and they told me to take a break on squats for a month, then to slowly reintroduce them as assisted + a band around my calves for stability, after sending a video to them to check my form. Other than that, they said to just go slow and prefer posture to all else. But I can't do both my physio and the RR. I never have enough energy to do both. I used to, but not now. I'd love their thoughts on the problem, but I am waiting for a reply for an appointment, and it may be a few weeks (my region is in lockdown). Does anyone have any suggestions about how I can attack this? Should I ditch the RR completely? Reduce the number of exercises, or only do some of the RR exercises? I really don't know what to try. Thank you in advance all. I hope you are all safe and well. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 12:13 PM PST | |||||||||||||||||||||||||||||||||||||||||||||
| Quick question for front levers. Posted: 09 Jan 2021 01:44 AM PST I understand that i have to have my shoulders retracted but do they need to be depressed to? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 11:00 AM PST Any recommendations for isolated lateral leg exercises like shrimp squats. Possibly better form or progression? I do them but end up with a strain left glute lumbar area, possibly bad form or not enough mobility? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 10:59 AM PST All four of these movements are universal and integral for anyone starting their Calisthenics Journey. Before high volume reps and sets, before impressive static holds and before feets of freestyle flow - there is high value in understanding and focusing on the basics. How do I know when I'm ready to begin the harder movements? THERE ARE NO MAGIC NUMBERS. This is an internal feeling and an external representation of solid form and strength. What is solid form and strength? Repeating a movement with a full range of motion (ROM) with ease for multiple reps. Do you feel strong structurally? Have you taken time to learn and understand the mechanics of these 4 basics? For core, strengthening the transverse abdominis via hollow body position or planking with a posterior pelvic tilt (PPT) are great places to start. Core is necessary for all Calisthenics Advanced movements, and it is necessary to maintain a strong and active core during most bodyweight basics to perform good form. There are many muscles that comprise our core - rectus abdominis, transverse abdominis, obliques, multifidus are just a few. At the end of the day everyone's journey is unique and we will all have a different start point. If you don't know where to start though consider nailing down the basics and consider the info above. Cheer! [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 09:52 AM PST So I just started running yesterday to help with my stupid ass asthma. My ignorant question is would it hinder me at all in terms of muscle growth if I ran a mile a day in conjunction with ring training, as long as I am properly fueling myself nutrition wise. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 09:42 AM PST Anybody use a Whoop Strap? I've had a Fitbit for a few years that tracks heart rate. But recently I've stepped up my regimen and am getting more serious about my physique. I'm wondering if those of you that have used / use a whoop strap how was your experience? The strain, recovery, heart rate, and sleep is all cool feature to me. But I'm more interested in the calorie expenditure part of the Whoop and I'm curious how accurate it is and if that can aid in a more accurate cut/bulk? Not having a clock is a little setback for me but I'd give that up if the rest of the strap works well and accurate. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Is handstand wall walk supposed to be very hard? Posted: 09 Jan 2021 05:29 AM PST It looks easy but when i tried it, i can only do 3 reps and it really drained my energy. I'm new to fitness so sorry it this question sounds stupid. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| How to train the whole body with only 3 days a week? Posted: 09 Jan 2021 09:06 AM PST So basically I workout 6 days a week; 3 days for cardio and 3 days for weight training. I have been doing this for about 2 months now but I noticed since I use one day for 1 body part, the time doesn't allow me to exercise my whole body every week and because of this certain parts look underdeveloped in eyes. So I wanna start doing 2 body parts a day but I don't know how to go about doing this. I don't know which 2 body parts to workout together and what exercises to do. Any advice would be much appreciated. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| How often do you do direct abs training? Posted: 08 Jan 2021 12:49 PM PST Hello, for about six months now I've been doing direct ab training daily,in addition to of course my indirect ab training. My question is how often do you all do direct ab training? What got you the best results in your experience daily or not? Thanks for the input. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| Posted: 09 Jan 2021 07:41 AM PST Hi, So what do you think is the best approach? I'm thinking about some combination of weighted pullups and one arm negatives, but not sure if it's absolutely the best and fastest way to get the OAP. Also, the one full arm, and one finger from the other hand helping doesn't work for me, because I have a decent finger strength, and it's pretty much the same as normal pullups to me. Thanks very much in advance, and enjoy your day. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||
| How would you program lifting, cardio, Yoga, and rock climbing? Posted: 08 Jan 2021 07:06 PM PST So I like to lift, do moderate intensity cardio such as jogging, Yoga (vinyasa, ashtanga, and yin), and go rock climbing. I also need to work on my grip specifically as it's my weak point when it comes to lifting. What is the best way to incorporate these all into one week without overtraining? [link] [comments] |
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