Bodyweight Fitness: Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people! |
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- 3 month - 6 month progress post: RR only - (M/24/6'1) 155lbs-195lbs
- 6 mos update - M/35/5’10
- 6 Months Progress
- How to develop skills in calisthenics? Which order?
- What are good oblique/side of core exercises? Other than side planks.
- Possible to grow legs with enough volume?
- I made this basic 10-minute core challenge and was wondering what you guys thought of it. Thanks for the feedback!
- I feel like I've plateaued at beginner level
- Thoughts on my muscle ups?
- Protein
- DIY Dream machine
- Beginner handstand
- Will high volume lead to overtraining?
- Is Hyperbolic Stretching legit?
- A website to see what exercises to do for specific muscles?
- 25y/M/5'93''/253lb, Weight Loss + Water Jugs Routine
- Biceps
- GTG reaching failure on 1st set
- alternative to squats
- How to program high volume calisthenics
- Advice for getting back into the grind and improving my game
- What's the best diet to follow
- Questions about my training routine
| Posted: 17 Jan 2021 01:09 AM PST HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| 3 month - 6 month progress post: RR only - (M/24/6'1) 155lbs-195lbs Posted: 17 Jan 2021 02:00 AM PST The recommended routine was a life saver for me. I got exactly the results I was looking for by doing the RR with minimal equipment. I started a couple months into quarantine. I've missed a total of about 4 weeks interspersed for either trips, work, or sickness. In addition to this, I also do full contact weapons sparring 3x a week which is my cardio. Here's my main progress over 6 months: Pullups: 3x3 sloppy to 3x8 with emphasis on form. I think my pullup progression has been slow because I've been adding around 7lbs per month (it's water and fat, not muscle, I was chronically undereating so my weight exploded once I started to actually eat more than once a day) done on a pull-up bar from the thrift for $5. Squats: 3x12 BW squats - 3x8 archer squats Dips: 3x3 negatives to 3x10, all done on an old pair of bar chairs Rows: 3x5 bedsheet method to 3x10 wide grip inverted on my dining room table Pushups: focused mostly on form here. 3x12 normal to 3x8 pseudo-planche Core: 30 sec plank to 3x8 knee ab rollouts with a $20 amazon ab wheel. Currently able to do 1 standing ab rollout. I know my exercise progressions aren't where they could be, but I was looking for a consistent workout routine I could do from home that would keep me feel better after 3 years of being a hungry skeleton. I wanted something that didnt eat up all my time and wouldn't impede my ability to do my weapons fighting. The RR routine was perfect and gave me exactly what I was looking for. I feel incredible, I'm much stronger, and my partner has been thrilled with the modest amount of muscle I've put on. 10/10. Diet was eating anything I could get my hands on. I limit my fried food and sugar but I do enjoy a good popeyes chicken sandwich and a cinnabon once in a while. I otherwise almost exclusively eat chicken, turkey, fish, simple carbs, peanut butter, beans, rice, and fruit. I don't drink soda or fruit juice and I drink a decent amount of coffee. Progress pics: http://imgur.com/a/yTEOW2E The final one was after a 3 week cut. I took that selfie and then immediately abandoned it cause I felt like shit. I look more like this most the time because I like food now: http://imgur.com/a/BycFCk6 [link] [comments] |
| Posted: 16 Jan 2021 01:13 PM PST progress pic collage First pic is from 5/24/20 and last pic was from this week. Started the RR at the end of May. It was humbling to start with banded pull downs esp after being a gym rat in college. But then I got dumped in June and was sidelined after a car accident in October but i pushed through and am more inspired than ever! Shouts to meditation, PT, and therapy! If you're thinking about making a change, just start! Even if it's something soooo small, just collect those wins baby! Currently no planned cardio. Twice daily 15 min longboarding sessions with my dog and challenging 5-10 mile hikes on the weekends. I also try to get yoga with Adrienne in at least once a week and have a 30 mobility regiment that I do 3x's a week (should be daily 🤫). Diet: I went vegetarian at the End of 2019 after watching the game changers doc. My family has a crazy history with heart problems so this was always something I wanted to do. Any day I didn't eat meat was a win for me. Didn't track macros, only wanted to get away from animal products. Eating about 2100 cals with protein shake and creatinine 3-4x's week. Here's my 2020 workout. 3 sets of the following w/36lb weighted vest: - ring pull ups(6-8x) - swats (50lb dumbell x 12) - ring dips (8x) - deadlifts (50lb dumbell x12) - ring rows w/elevated feet (7-8x) - ring push ups 1-legged (12x) - bicycle (70x) - butterfly crunch slow (10x) I clearly need to cut and shift my macros to more protein if I want to break past these baby gainz. Any pointers based on my body composition? I want to start working on filling/widening my chest by using a push-up circuit at the end of my sessions. Perhaps there's a better way? Would love to fill in my peashooters too. Here's my 2021 routine. Please rip it to shreds! 2021 (20lb vest) - ring pull up (elbow out) - squats (1-legged asst pistol) - ring dips (elbow out) - deadlifts (50lb) - ring row decline - ring push ups (atomic) - burpees (10x) - mountain climbers (40x) - Superman (20x) - 3-way push-up (45x) - banded compound crunch (10x) Equipment: 155 lb band 125 lb band 2 adjustable dumbbells (50lb total) Rings Theragun [link] [comments] |
| Posted: 17 Jan 2021 08:24 AM PST Hey everyone, I'd just like to talk about my 6 month progress with calisthenics and my progress. So recently I've been going through problems with drugs, and exercise has helped massively and so far I've kept clean for around 2 weeks and i am keeping going. I'm 16 and started fitness around 5 years ago at 11 and stopped at 13 until around 6 months ago. So far in the 6 month period I've achieved a lot. I've gained confidence and I am beginning to love my body, I've always had issues with being "too fat" despite the fact that I weigh 54kg and I am 5"5. So far I've been able to do 3 one hand pushups in a row with clean form, 34 pushups in a row clean form, 1 clean psudeo pushup with my hands at my waist and I am now able to hold the advance tuck planche for 5 seconds. It's really not much but I aim to get to 50 pushups in a row before February. Today has been my most intense workout yet, I'm sweating like crazy and pumped up, I recorded my heart rate at 203 which kinda scared me, but I'm overall fairly fit. I've noticed many changes psychologically and physiologically since I started calisthenics. The main ones are, I'm less anxious, no longer depressed and have completely overcame self-harm. I've also noticed my body fat drop a lot and can see my upper abs but not my lower, I'm overall not working towards a six pack I really want to focus on core strength. I'm also a lot more vascular and eat a lot more healthier. Something that's really been bugging me is that my anxiety is way too high currently and it's limiting me from going outside and training pullups since I don't have a pullup bar at home, I'm working on ways around this but have found none. I'm gonna start trying to do more exercise outdoors rather than indoors to hopefully overcome that anxiety of people laughing at me or staring at me or thinking weirdly of me, it's always been a thing with me. But in all honesty, if anyone suffers from depression or anxiety, I have to say exercise has helped more than ANY therapist, and helped more than anything it's literally becoming my lifestyle. Thanks for reading. [link] [comments] |
| How to develop skills in calisthenics? Which order? Posted: 17 Jan 2021 05:06 AM PST Hey, im new to calisthenics and i wonder how should i approach developing skills like handstand, planche, front lever etc. Strength wise i can do around 15 pull ups and 40 push ups. Should i practice skills seperate from strength training? Or before strength? After? Which skills should i aim for first? I feel like theres too many exercises and progressions to go after all of them at the same time. [link] [comments] |
| What are good oblique/side of core exercises? Other than side planks. Posted: 17 Jan 2021 11:18 AM PST I know about pallof press but don't have a band. Is it worth getting one just for this? I got rings but dislike the ring pallof press. My foot is not stable enough. Other exercises out there, that are not harmful for spine and all that? [link] [comments] |
| Possible to grow legs with enough volume? Posted: 17 Jan 2021 07:08 AM PST Hey, So i've only got a 20kg dumbbell which can be adjusted into two 10kg and so on. Thing is if i do enough volume (300-500 reps) would it be enough to grow my legs? [link] [comments] |
| Posted: 17 Jan 2021 11:21 AM PST |
| I feel like I've plateaued at beginner level Posted: 17 Jan 2021 06:23 AM PST I've been doing the RR 3 times a week since last September, and I've gained ~4.5kg from since I began. (Now I'm ~63.5kg, 5'7, 19M) But I feel like most if not all the weight gain is just fat. I'm not much stronger then when I started (e.g. 3x6 to now 3x8 pull ups but have been doing 3x8 for a while) and I lost a lot of definition, skin is a lot flabbier everywhere, especially around the abdomen. I also feel like I tired more easily now, not sure if I'm just losing motivation. I track my calories, and I've been eating a steady 3150kcal every day with ~170g of protein. I really don't like how it is now, I'm not sure if I just reached my max and should give up or drop the calories or what. [link] [comments] |
| Posted: 17 Jan 2021 11:35 AM PST |
| Posted: 17 Jan 2021 07:40 AM PST So my question is I'm suppose to take in .8 gr-1gr of protein per lb of body weight. What if I want to lose some fat? Is it still that much protein per current weight or 1 gram per target weight? [link] [comments] |
| Posted: 17 Jan 2021 03:53 AM PST Hi there, I found a nice video where you can learn how to do a dream machine by yourself. It seems not so complicated and quite effective. Enjoy! [link] [comments] |
| Posted: 17 Jan 2021 01:36 AM PST I'm finally thinking of doing handstand without the wall support, but I'm too scared. I've got no soft surface to do it on(only concrete). I have a fear of falling over, even though I can bail out of the handstand(practiced this with wall handstand). Any tips? [link] [comments] |
| Will high volume lead to overtraining? Posted: 17 Jan 2021 04:24 AM PST I live in the Uk and we're currently in lockdown so i can use that as an advantage ,as i can wake up at anytime I'll have better recovery than the average person . I see these prisoners that get so jacked and all they do is workout everyday with subpar nutrition but look how jacked they are. I will be doing 200 push ups 100 dips 100 pull ups 300 squats 5 times a week. [link] [comments] |
| Is Hyperbolic Stretching legit? Posted: 17 Jan 2021 10:10 AM PST Hi all, Been slowly working my flexibility, particularly for press to handstand and stumbled across this. Is it legit? Thanks!! [link] [comments] |
| A website to see what exercises to do for specific muscles? Posted: 17 Jan 2021 09:43 AM PST I'm 14 M and 168cm (5.6ft) I want to start doing calisthenics again because it's been really hard keeping up with school and having to deal with moving houses. The main muscles I want to build as of now are my upper and lower back, arms, chest and lower abs. I also don't have any equipment so I'll be sticking to calisthenics and body weight. A website that could give me ideas would be great too so I can finally set a routine to do everyday and make myself feel a little bit better. Thanks! [link] [comments] |
| 25y/M/5'93''/253lb, Weight Loss + Water Jugs Routine Posted: 17 Jan 2021 01:09 AM PST (Hope this is the correct subreddit that I am posting on.) Hello, I am a 25 yo M weighing at 253 lb (115 kg) at 5'93'' (181 cm) height. I have been losing weight for more than a year, basically through creating caloric deficit and restricting the intake of carbohydrates. I also thought I could give weight training a try, and due to the pandemic I am not presently able to go to a gym nearby. Which means I can only use the water jugs that I have, 22lb (10 kg) and 44lb (20 kg). I know I will not be able to get in hypertrophy a lot, especially after I gain some amount of muscle, given I will not be able to overload progressively. I am aware I will hit a plateau at some point after I get used to the 44lb water jug. My main intent is to keep the body working at it, and stick to a routine. My routine is hence as follows (I started this only last week, I mean I've been doing Leslie walks since August, but water jugs began only last week): Monday-Tuesday: 30 minutes of cardio, high intensity walk at home (following Leslie Sansone's walk at home videos on Youtube) Wednesday: Water jug weight lifting Thursday-Friday: 30 minutes of cardio as per above Saturday: Water jug weight lifting Sunday: Rest During the water jug lifting sessions, I do the following, 3 sets of 10-15 reps: Chest (Lie down on the floor): Chest press. Close grip chest press. Pullover (behind the head). Back: Deadlift. Bentover rows. Shoulder: Overhead shoulder press. Kneeling overhead shoulder press. Lower body: Weighted bridges. Bear hug squats. Low bar squats. Abs: Planks. (most other workouts I am not able to carry out unfortunately, my bad) Arms: (put the water jug on a stick) Biceps curls. Forearm curls. Do you think I should keep that routine or that I should just go with cardio until after the gyms are safe post-Covid? If I better keep what I'm doing, is there any recommendations that you might possibly make, like changes or betterments? Thank you all! [link] [comments] |
| Posted: 17 Jan 2021 12:24 PM PST With Chin up negatives how long should it take for me to see improvements in bicep size and strength [link] [comments] |
| GTG reaching failure on 1st set Posted: 17 Jan 2021 06:01 AM PST I'm on day 25 of the GTG method. Took my max from 3 to 7. But I'm having issues with recovery I think. Been doing 5 days on/1 day off. First time I hit 7,6,5,4,3 and it felt great. Next day I felt so exhausted I couldn't even get up for one rep. Decided to take the day off from GTG. Today I'm back on the bar and could only get 6, failed for 7th. What are my options to keep GTG as long as possible without plateauing? [link] [comments] |
| Posted: 17 Jan 2021 03:13 AM PST i heard its bad for your lower back, and I already have an anterior pelvic tilt, so any alternatives [link] [comments] |
| How to program high volume calisthenics Posted: 17 Jan 2021 11:50 AM PST Hey all, recently I've been watching a ton of YouTube videos that deal with street workouts, like the New York guys. Almost every single one of them have incredible muscular size and definition. They seem to just do endless sets and reps. My question is, is there any programming going on or are they just training until they drop. That type of high rep training is something I've never really done but am kind of intrigued by. If you were going to program a super high volume workout like that, what would it look like? Would it still be sets and reps or would it simply be an overall rep goal and as many sets as it takes? [link] [comments] |
| Advice for getting back into the grind and improving my game Posted: 17 Jan 2021 12:04 AM PST So I am a 19 year old male whose weight generally tends to vary between 60-70 kg in general throughout the year (right now it's exactly in the middle). I used to be pretty fat through middle school and started working out on my own without any help from a trainer or anyone about 4 years ago. I lost about 20 kg in 3 months doing my own normal exercises ,which usually were running up and down a staircase, tuck jumps, spot jogging, spot jumping/skipping rope, push ups, forearm plank and Sphinx push ups. I had a major change in my diet as well. About 2 years later I switched to an app called "30 Days Challenge for a Slim Waist" and then "Cure fit" for a structured routine, while continuing my regular outdoor activities (10000 steps each day, 30 min of outdoor jogging, stuff for school etc). I occasionally started including some restricted stuff in my diet as well just to be comfortable with them. About a year ago I switched to advanced Vinyasa Yoga for the physical stuff (mostly calisthenics) and started with pull-ups as well but had to stop with outdoor cardio workouts because of an injury to my knees. For the past month though, I have not been able to do most of my physical activity due to schoolwork and now I don't know how to get back into it. Do you have any advice on this? Also, anything on improving my lifestyle and any general advice also would be of immense value from this community. [link] [comments] |
| What's the best diet to follow Posted: 17 Jan 2021 11:14 AM PST Hey guys, today I'm here for some help. I've been doing bodyweight training for 2 years now and I can say that I've got very strong and can do a lot of hard moves like planche etc. The only thing is that I'm still fat and not shredded etc. I have never had abs and have always had a belly. I really think it's because of my diet, I can never stay consistent I always mess up. I can get the dinner part right but everything else like breakfast or lunch, snacks etc get me. I've tried to follow diets a lot of time but by the end of the week I always feel unsatisfied or very hungry and I break my diet. Can someone please give me a diet plan to like lose weight and lose belly fat? I am not doing a lot of workout atm just some statics practice but I do wanna get lean... Please... I really need some insight on this. I hate myself every morning when I look in the mirror. I am stronger than all my friends and they are all shredded. They don't even follow a diet and eat what ever. Where as I look into my calories etc but have never achieved the body I wanted. [link] [comments] |
| Questions about my training routine Posted: 17 Jan 2021 10:04 AM PST I have been doing 500 jumping jacks, 150 push-ups, 100 squats and 100 abdominals a day for about 2 Weeks. My question is, do i need to have rest days?(if yes, how many days a week would be good?), what can i do in these days? Jog or something like that? and is it inefficient to have such training routine? (Because of the lockdown i can do most of the workout only at home and can't go to the gym) [link] [comments] |
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