Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-10 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-10
- Finally hit my goal of getting 20 pullups in one set!! Link to vid below.
- Love/hate relationship with you guys!
- How hard are muscle ups?
- Intermediate athletes, when do you train for core strength?
- Gloves for burpees on concrete?
- User Testing: Testing for fitness app feature
- How to lose the fear of handstands
- Abs Debate - Let's Finish It Once & For All
- Farmer Walks
- ring muscle up tips
- Calisthenics competitions?
- Why you (probably) don't need that rest week (unless you do)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-10 Posted: 09 Feb 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] |
| Finally hit my goal of getting 20 pullups in one set!! Link to vid below. Posted: 10 Feb 2021 06:50 AM PST https://www.youtube.com/watch?v=u1Onoxz32V0&ab_channel=sadatktraining (PR set of 20) Stats: 5'10", 170lbs (77kg). Been training since the summer of 2017. Went from 12-13 to 20 pullups in about one year. For the longest time, I was stuck at sets of 12-13 on pullups until I made three important changes: 1. Going close to failure on every set (RPE 9 or beyond) 2. Increasing my frequency (3-5 times a week), and volume (5-6 sets/session). 3. Pausing at the bottom. Before I knew it, I was smashing through my plateaus. Nutrition: I should mention that I was gradually losing weight in this one-year timespan. Went from 185lbs - 170lbs. Didn't embark on a diet, just made permanent lifestyle changes such as eating more protein and less carbs and fat. [link] [comments] |
| Love/hate relationship with you guys! Posted: 10 Feb 2021 08:51 AM PST More love than hate of-course! Allow me to start off by saying I am grateful for stumbling upon this community. After spending a year or so doing 90%+ cardio in various forms and challenging myself to run a sub 20 min 5K, decided to give the cardio a bit of a reprieve. Partially also as every person I ran into that I had not seen in a while, always asked me if I was ok as I had lost a fair amount of weight due to the cardio. Annoying! Decided to get back into the weight side of the home gym and after a few months of weight training saw some good strength gains but no meaningful physical change despite careful attention to diet. Then stumbled upon r/bodyweightfitness Been at it for a month or so and has been fun as hell. Moved through the progressions on the RR fairly quickly and TBH a month in, have seen physical changes I did not expect so quickly. Am thankful and has been very motivating to keep up the routine every other day. Long story short I was like OK, Im ready to turn up the heat and need to get into the ring routine. Need a greater challenge. My brief summary below; (neither pic is of me obvi lol) https://i.imgur.com/ZRyFJ9J.jpg These stupid pieces of wood have humbled my ass! Love it though. Thanks to all for the direction and continued incredible content here. I am a believer. With thanks. [link] [comments] |
| Posted: 10 Feb 2021 01:12 PM PST So, I've had a dip attachment to my bench and a pull-up bar on the doorframe for some time. My equipment never allowed me to train muscle ups because I didn't have space to fit my body above the bar. Now, I've bought a pair or gymnastics rings and found a place to hang them. I've never trained for muscle ups before, but I can to 7-8 pull-ups and lots and lots of dips (I usually do them with weights so don't even know how many I could do with bodyweight). How hard is the progression to the ring muscle up and what can I expect? [link] [comments] |
| Intermediate athletes, when do you train for core strength? Posted: 10 Feb 2021 08:09 AM PST I've created my own training programme, and I've been mostly pretty content with it. Normally I would do alternating sessions in the gym (squats, overhead press, deadlift) and a gymnastic ring session in the park (push and pull). This got me pretty strong since the summer. Now my programme is different because the gyms are closed in my country, so I have created an A and a B callisthenics training, where heavy push and pull exercises are the main goals and I do assisted pistol squats and other leg exercises as physical therapy and mobility work (my right knee hurts a bit and I want to fix it before the gyms open again). Now my pushing and pulling strength is very steadily increasing and I'm loving it. My core is very much strong enough to support all of these exercises. However, I do have some core goals and I do want to get a stronger core. Things like dragon flags, windshield wipers, leg raises, L-sits are what I want to get better at as well. But the thing is, I'm not really sure where to insert those in my training. I feel like that when I start with super heavy core work, my core will be too fatigued and my push and pull work will suffer, but ending with heavy core exercises is also very hard, because my core is usually already too fatigued from the rest of the training. Sometimes I do some lighter work like palloff presses or knee raises at the end, but that's more a bit of stability and endurance work, not really strength. What are your strategies for this? [link] [comments] |
| Gloves for burpees on concrete? Posted: 10 Feb 2021 01:04 PM PST I don't use gloves for my pull-ups/dips/push-ups etc, but recently I've become interested in doing high-rep burpee exercises (like IronWolf on youtube). I noticed that he wears gloves when he's doing these reps on concrete. Does anyone have any suggestions for gloves that don't restrict wrist mobility but are tough enough to survive being constantly scraped on concrete? [link] [comments] |
| User Testing: Testing for fitness app feature Posted: 10 Feb 2021 12:34 PM PST Hi again, I created a previous post two weeks ago looking for interview participants to learn about their motivations to work out during the pandemic, for the purpose of creating a new feature for a fitness app called 8fit. My feature is for users to be able to schedule their weekly goals and have a daily to do list. I have created a prototype and would like to test it out to see how it can be improved. The testing would take about 20 minutes via Zoom. If you are interested in participating, you can sign up for a time slot below. https://calendly.com/ashleyweii/20-minute-usability-testing I will be testing today through Friday. Thank you! [link] [comments] |
| How to lose the fear of handstands Posted: 09 Feb 2021 02:12 PM PST Hi, I started bodyweight training 7 months ago, and I've been improving a lot to be honest, I'm really exciting as I've never practiced any sport or physical activity. Two weeks ago I wanted to star learning how to handstand, I think I have enough strength to achieve it, but the thing is every time I try to do it I get very scared of falling, and it's very frustrating. I know falling off is part of the process of learning, but I don't know why I'm so scared of it when practice it. Does anyone have some advice on how to lose that fear? I really want to learn how to handstand but I can't lift my legs because of the fear. P.D. sorry about my english. [link] [comments] |
| Abs Debate - Let's Finish It Once & For All Posted: 10 Feb 2021 07:01 AM PST Have you watched all the youtube videos regarding abs, only to realize you are receiving conflicting information?!?! One trainer says crunches are useless, another says it's all about being in a calorie deficit. Some say it's all about the cardio. Then you get into specific debates about which routine is the best. Is there a formula for abs? If you stayed in a calorie deficit while doing cardio daily would that be enough to build abs? What was your method for attaining and maintaining abs? What's the best type of cardio? Is 5 mile walks a day sufficient? What's the fastest way to burn that layer of stubborn fat over your lower stomach? Even after you burn that layer, then what? Every trainer claims to have the best routine for building abs but what are your keys? What is the real formula? Let's end this debate and talk facts! Edit: The conflicting information I have seen is where some focus on ab exercises only while others have said to stop doing crunches all together. Thanks for the feed back. I was just looking for tips. [link] [comments] |
| Posted: 10 Feb 2021 03:07 AM PST I am thinking of incorporating some Farmer Walks into my workouts. I like the idea of them - they seem like a good, functional exercise - plus I heard they are good for building Traps and as a guy with a long skinny neck, I feel like a bit more Trap would help me look less scrawny. I am doing the recommended routine 3 (see below) times a week, and I'm generally on the advanced variations of the exercises - shrimp squats, weighted pullups (currently just about 6kg), weighted dips (about 12kg), single leg hamstring slides (I'm thinking in the spring I am going to try and get something set up in my garden so I can do Nordic Curls), Pseudo Planche Pull ups. I can't do Front Levers but I am making progress on those. I say I'm doing it 3 times a week, but lately there have been a few Mondays when I just haven't been able to do the full work out - Wednesdays and Saturdays are pretty much guaranteed workout days for me, so there is no way to avoid Monday as a workout day. So on the mondays I can't do the full workout, I'm just doing the stuff I have time for. Now I wanted to add Farmer's Walks as both a supplement to the recommended routine, but also as a way to make the Monday a bit harder work without adding on loads of time My question is, should I aim to carry more weight and walk a shorter distance, or a lighter weight and walk further? [link] [comments] |
| Posted: 09 Feb 2021 08:50 PM PST hey all just got a set of gymnastics rings to add to my bodyweight workout since they closed the nearest park and i no longer have an easy way to practice muscle ups. i thought since i can usually rep out 15 bar muscle ups in a row ring muscle ups wouldn't be a problem but i'm having trouble being able to do more than 1. does anyone have any tips/can explain how ring muscle ups differ from bar muscle ups? thanks in advance :)) [link] [comments] |
| Posted: 09 Feb 2021 04:34 PM PST I want to know how to find out about competitions/battles? I want to enter some and I do not know where to find this information. How do u find out about them? I really want to know where to be updated about lots of different competitions, I want to compete aswell! I don't know who to ask or where to go yknow that's it. I see so many on YouTube. [link] [comments] |
| Why you (probably) don't need that rest week (unless you do) Posted: 08 Feb 2021 01:54 PM PST During my time lurking around this community I've seen a lot of talk about 'rest weeks', but also I've seen a lot of misunderstanding around what a 'rest week' is. So after seeing this post by u/Won-Doe I've decided to make a post trying to explain the concept to the best of my ability. The first thing we have to talk about is fatigue and how muscle adaptation works. When you work out your muscles are subjected to more stress than they can handle, this creates a series of metabolic and hormonal responses in your body that drive muscle grow and exercise adaptation. That's why you have to 'progressively overload' muscles, once your body adapts to the current level of stress you are putting it through you need to up the effort to keep eliciting this adaptive response. This means that you don't become stronger by exercising, you become stronger by recovering from exercise. Recovery and exercise are two sides of the same coin and are equally important (Diet also is equally important, but that is a topic for another day). This exercise -recovery relation however, is widely misunderstood. To get the hang of it we must talk about two important concepts: Effort and Volume. Effort refers to how 'hard' you are going on the exercise you are performing, for simplicity you can think of it as how close to your 'one rep max' you are performing an exercise (there's more complexity to it, but this simple definition will do for this post). Volume on the other hand is 'how much' of an exercise you are doing, the more reps of a given exercise you are doing the higher your 'Volume' (There is also the concept of 'Frequency', how many times per week you are performing the same exercise, but here we are going to throw Frequency together with volume for simplicity's sake). Fatigue is a product of both, so you might think about it like this: Fatigue = Effort (Volume). This means that we can manage fatigue by changing either the Effort or the Volume of our workout, but we will come back to this later on this post. Ok, so after those explanations we go back to stressing the muscle and the adaptive response. As with many biological processes, this can't go on linearly forever, the more your body adapts to stress, the more you have to stress it to get the adaptation going and the smaller the adaptation is. This is were the concept of 'newbie gains' comes from, at the beginning of your training journey you adapt fast and you don't need to stress your body a lot so you progress very fast, but the more you train the slower you adapt very slowly and you need a lot of stress to progress. Here is were fatigue starts becoming a problem, when you are an advanced athlete the amount of stress you are putting in starts to be higher than what you can recover from in the long term and thus, you have to lower the amount of work you are doing every so often so that your body can 'catch up' and heal from the stress. Here is were the concept of 'rest weeks' appear in your programming and it's also here were a lot of people get it wrong. Where most people get it wrong is when and why to deploy the rest week. Rest weeks are important for advanced trainees because they are really going hard on their bodies, but here's the thing, you probably are not an advanced trainee. If you are doing the Subreddit's Recommended Routine and resting one week every five like I see a lot of people commenting here, you are, more than probably, resting too much. Rest weeks are kind of your 'weapon of last resort', before taking one you should make sure to correct any other factors that might be affecting your training, those are: diet, sleep and stress. If you are having an awful week at work, you are eating garbage and having four hours daily of low quality sleep, those factors are affecting your training much more than the amount of work you are doing in your training and you should correct them first and see how it goes before trying to do a rest week. Also, you have to understand that you will have very bad workouts every once in a while and this does not mean that you need a rest week, plateaus are also very normal and not a sign that you need a rest week, you need a rest week only when all the other factors that might affect your training are in check and you start going backwards consistently across a series of workouts or if you feel extremely tired during your week, to the point where it starts to affect the rest of your daily activities or if you are doing an advanced program that factors in rest weeks as part of it's programming. Ok, so you have factored in everything and you have come to the conclusion that you really need that rest week, does that mean that you take one week off and don't work at all? maybe, but probably not, as we talked about early, fatigue is a product of both Effort and Volume, that means that you can have an efficient rest week by performing your workouts at the same intensity but at a lower volume (you could also do lower intensity at the same volume but I don't like it because it's more difficult to gauge intensity). So you take the same variation and load you have been doing and as a general rule you slash the sets and reps by half rounded up, so for example if you are doing 5x5 archer pullups in a normal week, in your rest week you do the same archer pullups but on a 3x3 scheme. For this reason I prefer to call them 'deload weeks' instead of 'rest weeks'. In fact, once you understand this relation between Effort, Volume and Fatigue, you don't even need rest days, the amazing Cody Lefever, better known on the internet as GZCL and one of my biggest inspirations in lifting has been working out every day without a rest day for hundreds of days (if you are interested you can read his blog here). Inspired by him I have also started to work out without rest days and have learned a lot about myself by doing it (I don't recommend this unless you are a experienced and know what you are doing tho). In conclusion, rest weeks are not something you do every x amount of time, unless you are following an advanced program which has rest weeks already programmed in it, and rest week does not mean completely stopping all exercise. TL;DR: You don't need rest weeks unless other factors like diet, sleep and stress are in check and you are still too tired during your day or moving backwards during workouts. Plateauing or having a bad workout does not mean you need a rest week. You don't need to stop all exercise during a rest week, just slash your volume in half. Managing Effort and Volume is more important than rest days. [link] [comments] |
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