Bodyweight Fitness: BWF Primer Build-up Community Event: Day 3 |
- BWF Primer Build-up Community Event: Day 3
- Low intensity workout for someone with depression
- I am able to do 6-8 pull-ups whenever I am doing sets for months now. How do I increase that number? I have tried resting for 5 mins between sets too as recommended, but to no avail.
- Sandbags are great for squat and deadlift
- Best workout split
- Ankle stretch for pistol squats?
- Feet hurt a lot when doing dynamic workouts
- Is it okay if I do only pushups?
- Best way to reduce/combat DOMS
- Working mom looking for a 20 minute workout for fat loss
- Naked warrior
- What's your calisthenics goal(s) for 2021?
- Choose goals
- What do you think I should do after finishing progressions of the recommended routine?
- Weighted push ups every day or two days?
- Pull-ups aren’t increasing
- How to get motivation back?
- Do L sit pull-ups work on the arms, lats, and shoulders more than the normal ones?
- Strength skills with low impact skills, or with strength exercises?
- Skinny guy trying to gain weight and muscle
- How can I use SuperBands in my training (beyond what’s already in the RR)? Should I use them at all?
- Is it normal that stretching hurts so much?
- Are pull-up negatives with holds different than slowly lowering yourself down?
- I’ve been working out consistently for three years and still can’t do a side plank!
- Seeking advice for incorporating Peloton cardio into my BWF routine
- Workout for 50yo male
| BWF Primer Build-up Community Event: Day 3 Posted: 03 Jan 2021 10:00 AM PST Welcome to Day 3 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. So now you should hopefully understand WHY exercise works the way it does, and have had 2 sessions now to work on your push-ups. So now we will be adding in a new exercise! Today we will be: - learning about how to do Rows (or an alternative exercise), - and then doing a workout comprised of push-ups and rows! Today's Reading: How to do Rows (Or what to do if you have nowhere to do Rows!)Now that you've had 2 days to practice the push-ups, it's time to try a new exercise! The Row is a natural pairing with the push-up for well balanced upper body strength, because it trains the opposite muscles to the push-up. Important to note: Even though the video is demonstrated on a straight bar, the form explained in the guide is more or less universally applicable for rows performed under: - A sturdy dinner table (demonstration) - Gymnastics rings (demonstration) - A sturdy, straight bar of any kind (demonstration is in the guide) - Bedsheets knotted in the top of a door! (demonstration) - TRX Straps (demonstration) ---- If you don't have access to ABSOLUTELY ANYTHING to row on, a potential short term stop-gap would be to try Reverse Push-ups at a corner between two walls. They're not a great substitute for rows and have very limited scope for progression (you'll get too strong for them eventually), but as a short term solution to help to maintain some level of muscular balance they're not too shabby! Workout #3:As mentione above, this time we will be doing two exercises. The push-up, and the inverted row (or the corner reverse push-up)! Like with the push-ups, we will be starting doing 5 reps of the rows/reverse pushups. But for the push-ups, we will add yet another rep! However, we will be doing fewer sets. ---- Workout: 4x7 Push-ups with 60s rest 4x5 Rows (or Corner Reverse Pushups) with 60s rest. ---- Now that we have two exercises, we will be doing them in order, so your workout will look like this: 7 pushups, 60s rest, 7 pushups, 60s rest, 7 pushups, 60s rest, 7 pushups, 60s rest, 5 rows, 60s rest, 5 rows, 60s rest, 5 rows, 60s rest, 5 rows. Rather than: 7 pushups, 60s rest, 5 rows, 60s rest, 7 push-ups, 60s rest, 5 rows, etc. etc. etc. This order above is a concept called (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] |
| Low intensity workout for someone with depression Posted: 03 Jan 2021 08:34 AM PST Hi all, Since I'm currently so inactive, I tend to pull muscles when I'm doing everyday activities, such as reaching across the table to get something just out of reach. I have no equipment and want to get started with a workout now, so I can't do any exercises that use ANY equipment (besides a yoga mat). I am very weak and get overwhelmed easily, so I want exercises that are very easy and won't make me exhausted or super sore. Just something to get me started and feeling good about myself. Feeling sore for days after will make it really hard to continue working out because of my depression, even if it's just soreness after the first workout or two. I am not trying to build muscle, lose/gain weight, or change my looks in any way. What kind of basic, easy exercises can I do to help keep me from pulling muscles, improve my energy a little, and not make me exhausted/super sore? I'm a 150 lb, average height, mid-twenties female, in case it's relevant. Thanks in advance. [link] [comments] |
| Posted: 02 Jan 2021 09:15 PM PST After 3 sets, (with 4-5 min rest in between) I am really fatigued and my form and performance drop. Do I need to do them throughout the day (like GtG)? Is there no way to progress with just doing them during my scheduled workout times? Thanks. [link] [comments] |
| Sandbags are great for squat and deadlift Posted: 03 Jan 2021 06:58 AM PST For a few months now I've incorporated fitness sandbags into the RR for squat and deadlift. They do the job well and are a cheap alternative to barbells. [link] [comments] |
| Posted: 03 Jan 2021 10:06 AM PST Hi guys, I just started my calisthenic journey and I am basing my workout schedule on this video by MinusTheGym. Basically it is a full body split, with 3 days a week of training where all the movements are done in a circuit. I have been doing this for almost a month and I see some results though I wonder if this is the best possible split. Doing some research I found out that many favor the upper-lower split. Are you guys of the same opinion? Which exercise do you recommend doing? [link] [comments] |
| Ankle stretch for pistol squats? Posted: 03 Jan 2021 10:37 AM PST Hello people, In my journey to get a perfect form in the pistol squats I realized that I need to improve dramatically ankle flexibility. There are a ton of videos online, like the ones of Kit Laughlin and Kelly Starrett (here is a good example of what I am watching to learn: https://youtu.be/hDUVp2nUk7Q), however, nothing I tried so far really feels like stretching the ankle / soleus in a way that gets results for me. Is there anyone out there with tips/links to solve EXTREME ankle stiffness for the pistol squats? About me: about 1,85 meters height (ca. 3,37 feet), 73-75 kg (ca. 173 lbs), 34 years old, I have been training regularly martial arts and boxing since my late teen age years and since 4 years pure bodyweight work everyday (pull ups push ups handstands etc.) [link] [comments] |
| Feet hurt a lot when doing dynamic workouts Posted: 03 Jan 2021 07:21 AM PST When doing exercises such as Jumping Jacks and Squat Jumps, my feet, especially the little muscles in them hurt A LOT and it's not the good kind of pain or burn, it feels like something will go wrong if I continue. I have to stop certain workouts because of this even though my cardio and endurance is fine and I would be able to go on if not for this, I always warm up and stretch before working out but it still persists, what can I do to alleviate the pain and keep on working out? [link] [comments] |
| Is it okay if I do only pushups? Posted: 03 Jan 2021 09:29 AM PST On the sidenote I walk for about 50 minutes I'm able to do pushups 4 sets with 15 rep I'm also planning to start doing pullups but its very hard for me to go to gym as my parents wouldn't pay for gym as the culture where I belong to it's seen as me trying to get laid rather than a healthy habit. Pullups bar isn't even an option here. I try to do pullups from a window bar. But as my height is same as that of the window I'm not able to complete the full pullup motion. Are there any alternative exercise to pullup and is pushup enough as the only exercise? [link] [comments] |
| Best way to reduce/combat DOMS Posted: 03 Jan 2021 08:58 AM PST Whenever I do a serious workout, like to exhaustion, with any muscle group, I always end up completely debilitated for the next couple days. Anyone have a good route (diet, light exercise, stretches) that is good for reducing DOMS? [link] [comments] |
| Working mom looking for a 20 minute workout for fat loss Posted: 03 Jan 2021 07:32 AM PST Hi everyone, first time poster, long time lurker. I have followed many workout programs before and since having my son (shift shop, insanity, tai bo, etc.), however, I find that I'm having trouble maintaining any program that is longer than 30 minutes per day due to scheduling issues. Does anyone have any suggests for short, high intensity body weight workouts? I was following a boxing workout on youtube that was 20 minutes long before the holidays and noticed progress with that as well as a treadmill based workout that followed a HIIT format. However, since then, COVID cases have increased significantly and I'm not comfortable going into the gym. As a sidenote, I live in an apartment on the second floor so I'd like to minimize jumping exercises. Thanks guys! [link] [comments] |
| Posted: 03 Jan 2021 12:22 PM PST Has anybody read Pavel's book "The Naked Warrior", my question about it is this, is actually possible to stay fit and strong using just two exercises? The whole program is based on the pistol squat and the one handed push up? [link] [comments] |
| What's your calisthenics goal(s) for 2021? Posted: 03 Jan 2021 12:14 PM PST New year, another clean-ish slate. Me personally I want to achieve my first freestanding handstand push up. My longest handstand was just over 20s and I can do 5-6 chest to wall hs pushups so it seems doable. Maybe even a straddle front lever. What about you? [link] [comments] |
| Posted: 03 Jan 2021 06:14 AM PST The problem of having to many goals at the same time? How to overcome that? How many goals should be looking for ? [link] [comments] |
| What do you think I should do after finishing progressions of the recommended routine? Posted: 03 Jan 2021 09:51 AM PST I was planning on starting to go to the gym and work on squats, deadlifts and benchpress etc but because of the rona it looks like I won't be able to do that for a couple of months at least. If I could I'd buy a powerlifting rack and weights but I'm away at uni half the year and I don't think my parents would let me put one up anyway. I was building strength for sports and was going to start plyometrics training at some point but I'm not sure what to do as a main strength building routine. Would you guys recommend doing the RR with a weighted vest up to 30kg(I'm 5'10" 65kg), and are weighted vests worth it? I want to carry on strength training as apparently it's good for explosive strength but if you guys have plyometric training recommendations I'll be happy to hear them as well! [link] [comments] |
| Weighted push ups every day or two days? Posted: 03 Jan 2021 03:50 AM PST Hi guys, I have been doing body weight workouts at home since the gyms in my locale are closed due to the pandemic lock down. One of my exercises that I do is weighted push ups with 20 pounds. I have been doing 5x16 reps. My question is is it okay to be doing them every day or do i need to put in a rest day for my body to rebuild? I do them every day but at first I was not using 20 pounds. Now that I am adding a weighted bag, I am not sure if I should be taking a rest day to rebuild. if it matters, I also do bicep curls (20 pounds per arm), sit ups with no added weight, and squats with no added weight [link] [comments] |
| Posted: 03 Jan 2021 09:47 AM PST I've been doing a three day split with one rest day per week (back/bis, chest/tris, legs/shoulders). I primarily do body weight exercises but mix in some dumbbells where I can, especially on leg and shoulder day. The issue is I do both supinated and pronated grip pull-ups on back and bis day (4 sets of 5 reps) but they never seem to get easier and thus I don't feel like I can increase. These are the only days I do pull ups but I'm seeing specific programs on this subreddit suggest working on pull ups every day or every other day. Would I be able to follow one of these programs while also doing my 3 day split or would that be overtraining? Thanks a bunch! [link] [comments] |
| Posted: 03 Jan 2021 06:12 AM PST So I am struggling right now. During this pandemic I bought myself a pull up bar and have been doing push ups and pull ups as my daily routine. Sometimes I go to a local fitness park to work out. But recently has been raining for 2 weeks straight and I cant get out of my house. I dont have motivation to work out. It became so repetitive. Man this pandemic is slowly getting to me. I am deppressed and workouts dont give me joy like they used to. [link] [comments] |
| Do L sit pull-ups work on the arms, lats, and shoulders more than the normal ones? Posted: 03 Jan 2021 08:46 AM PST I'm looking for a progression from pull-ups to something harder, and I've tried most of the alternate paths on pull-ups. Some of them I'm too weak to perform, and others I lack equipment to do. I'm wondering if the L sit pull-ups will help on building strength for harder exercises. [link] [comments] |
| Strength skills with low impact skills, or with strength exercises? Posted: 02 Jan 2021 05:34 PM PST Should I do the strength skills (FL and Planche )on my push pull day, or should I do them after my handstand , Lsit skills day. Does it matter, or just personal preference? [link] [comments] |
| Skinny guy trying to gain weight and muscle Posted: 03 Jan 2021 07:58 AM PST So I need help I'm trying to build some muscle and gain weight, (M18) currently I'm 6'0, 147lbs tall (hella skinny lol) My reason for wanting to gain muscle/weight is because I'm honestly insecure about my arms, I have really skinny arms so these past years I've always been wearing long sleeves regardless of the weather (I know very stupid but that's just my insecurity) how to I put on muscle/weight? Currently I only eat about 1500-1700 calories a day, yes I know that's very little but it's hard for me to eat a lot, should I be eating 2500? Also I have a barbell with 25 lb plates and 20 lb dumbbells, which exercises do you recommend? Also how much protein should I eat a day? (Sorry I don't have much knowledge about this stuff) [link] [comments] |
| How can I use SuperBands in my training (beyond what’s already in the RR)? Should I use them at all? Posted: 03 Jan 2021 09:18 AM PST I've been practicing the Recommended Routine for a couple of months now, and have recently bought 3 superbands of different widths to start integrating them into my training. I was hoping you guys could give me some advice on different exercises to use them. Please keep in mind I was an absolute beginner 2 months ago, so I've been gradually stepping up the progressions of the RR. My major obstacle at the moment is the back. I can't still throw any Pull-ups, and I can barely hold the eccentric move for more than 3 seconds. Besides, I haven't been able to progress from the inclined to the horizontal rows. Therefore, my main goal is to try and use these bands to strengthen my back muscles. Actually: should I use the bands at all? Thanks in advance for the advice! [link] [comments] |
| Is it normal that stretching hurts so much? Posted: 03 Jan 2021 11:50 AM PST Since I was a kid I always struggled a lot with stretching; It feels as though my skin is being pulled open (which it probably actually is) and it is so,so excruciatingly, unbearably painful,that i think its simply not normal for any excercise to feel like this. Is this normal,or should I be worried? [link] [comments] |
| Are pull-up negatives with holds different than slowly lowering yourself down? Posted: 03 Jan 2021 07:57 AM PST I've been at the stage of the RR for a while where I've been doing pull-up negatives, but I just realized I've been doing them differently from what they're supposed to be, I guess. Instead of jumping up and slowly lowering myself down during a certain timeframe, I've just been holding myself up at the top for that time and then lowering myself down normally just to set myself up for the next rep. So far it feels like I've been able to progress with it ok, but I'm wondering if there's a muscle group I'm not training by not slowly lowering myself instead? Would it be beneficial to restart with doing actual negatives from now on, even though I can almost do 8/8/8 at 10 second holds with the way I've been doing it this entire time? [link] [comments] |
| I’ve been working out consistently for three years and still can’t do a side plank! Posted: 03 Jan 2021 11:23 AM PST Hey y'all! I do all sorts of exercises: HIIT, cardio, strength. I am getting stronger, however, I still can't do a side plank with my legs stacked or straight. I can do one knee on the ground while the other leg straight but if I attempt both legs stacked, I can only hold the posture for 5 seconds not even. What am I doing wrong? [link] [comments] |
| Seeking advice for incorporating Peloton cardio into my BWF routine Posted: 03 Jan 2021 07:30 AM PST Happy new year everyone! I've been following this sub and the RR for about 4 months now and have really been enjoying it. I've learned a ton from everyone here and appreciate this community a lot. I've started paying closer attention to diet over the past few weeks and have been seeing even better results (and kicking myself for not focusing on it earlier... but hey it's a journey right?) My wife and I just bought a Peloton, primarily for her, and it was delivered this week. I think seeing me work out from home has inspired her to focus more on fitness as well. I'm planning to use the Peloton once I get some shoes next week, but curious if anyone has any advice for the most effective way to work some rides into my weekly routine? I'm 38, male, 5'11", 174 lbs... I've been pretty skinny my whole life but I feel I've never been more muscular than I am right now because of the RR. My goals are strength and health based, with the assumption that some physique improvement will come as a byproduct (but is not my main goal). Thanks for any advice you may have! [link] [comments] |
| Posted: 03 Jan 2021 11:01 AM PST So my father is in his mid 50s and never really worked out during is youth. He still did physical construction job all his life but not much else. Now it looks like is body is starting to fall appart from injuries and he is conscious about it. He is motivated to get is body stronger too avoid futur injuries. Would you guys recommand the RR for a man in his situation? Or what would be a good routine not too much taxing on the back and knees? [link] [comments] |
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