Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-13 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-13
- Shout-out to all the folks exercising like ninjas
- How does someone with bad rotator cuff progress with parallel bar dips while keeping their shoulders safe and healthy?
- Rib Flare
- Planche
- First pullup! - and questions on how to increase my max
- Weighted Calisthenics Texas Method or HLM Setup
- Glute Activation
- Can GTG be used as a primary strategy for BWF?
- I'm new to working out in general, is my routine ok?
- Slow Progress I think
- Need advice. I don’t lack motivation, I lack ability to do anything right.
- To much volume?? Not enough?
- Malasana squat "lifts?"
- I (16M, skinny) can't do a single pushup properly.
- Looking for tall dip bars
- Is This Negative Pull-Up Routine Sufficient?
- Is my routine good?
- Are pull ups with a different grip ok in rr?
- 17y/o male, need help.
- What is a good exercise that can replace walking a long distance?
- Muscle up attempt Form Check
- I need a little advice
- FASTEST WAY TO ABS: Short 3 Step Guide
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-13 Posted: 12 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] |
| Shout-out to all the folks exercising like ninjas Posted: 13 Feb 2021 09:22 AM PST At 6:15 I was doing split squats in my living room while my wife and kids slept, trying to touch my knee to the floor ever so lightly, no headphones so I can hear anybody who starts fussing, and I thought, "I can't be alone." Keep it up, noble ninjas. [link] [comments] |
| Posted: 13 Feb 2021 04:52 AM PST I have a slightly bad left rotator cuff and use dead-hangs for rehab. They work like magic and I'd like to know how i can progress to doing dips like normal people, adding weights to them and keeping my shoulders healthy. I want to join a gym soon and do more advanced calisthenic movements but do not as i am scared of injuring my shoulder permanently. Would appreciate feedback Edit: i do not have an injury, i had issue where i would feel noises when i rotated my hand and the medical professional told me that it was no biggie. [link] [comments] |
| Posted: 13 Feb 2021 07:33 AM PST Hey reddit! I'm not sure if this is vioating the "medical advice" community rule, I'm just looking for some exercises. So my ribs flare out since I was very young. However, my condition improved since I hit the gym regularly. They pretty much look like this Although I am very pleased with the way I look, I wouldn't mind covering it even more, and I was wondering if anybody could help me with some exercises or a core training program. Thank you in advance! [link] [comments] |
| Posted: 13 Feb 2021 10:13 AM PST Can you guys pee holding planche? That could be my motivation. That's the dream [link] [comments] |
| First pullup! - and questions on how to increase my max Posted: 12 Feb 2021 01:19 PM PST I hit my first pullup! It's been a huge goal of mine forever. back in april 2019 I weighed 311lbs at almost 40% BF, now I clock in at around 175 17% BF. I just recently was able to do one pullup, and after a couple weeks I can now do two whole pullups! I do the RR, and I do negatives as my first pulling exercise in the first pair, and I do vertical rows as my other pulling exercise in the 3rd pair. I also took up rowing on an erg in the off days for more exercise/endurance. This brings me to my next question. Should I just keep doing RR, or do the "grease the groove" method to increase my max? It's 2 pretty clean pullups right now. So I guess I would do 1 pullup since it's 1/2? or do I just not do that at all? thanks in advanced! [link] [comments] |
| Weighted Calisthenics Texas Method or HLM Setup Posted: 13 Feb 2021 06:17 AM PST Hello guys, I want to modify Texas Method or HLM setup for Weighted Calisthenics purpose. Im thinking like 3 day Fullbody setup like original schedule (volume day,recovery,intensity day or HLM) or maybe 4 day setup but still lifting 3x per week like A/B/A. I want more focusing Upperbody lifts like Weighted Dips,Weighted Chins,OHP,Push Press,Rows,Weighted Pushups etc and also lowerbody lifts like Bulgarian Split Squat,RDL,Lunges etc. (Some accesories as weell) Im not powerlifter,i wanna gain strength/mass with good balanced physique development of course. I saw m092 post,his share TM setup but i wanna create something similar but exercises a bit different. I also huge fan of RPT or Backoff Set mentality (Specially intensity day 1 topset of 5 and 1 backoffset -%10 for 6-8 reps) But i dont know how to setup these lifts,sets and reps optimally and intellegently for recovery and gain. So i need your opinions,experiences guys. Thank you. (And sorry for my bad Language.) [link] [comments] |
| Posted: 13 Feb 2021 08:58 AM PST Wondering if anyone can provide advice on how to wake up the glutes (specifically med and min) when they haven't been firing correctly in a long time. My biggest problem is that even when I focus on the brain-muscle connection I CANNOT get those muscles to turn on. Quads or hamstrings or whatever other group CAN turn on, will turn on and I'm just not sure how to overcome it. Any advice is welcome! [link] [comments] |
| Can GTG be used as a primary strategy for BWF? Posted: 13 Feb 2021 08:41 AM PST Hello folks! Long time stalker / reader...really appreciate this subreddit and the wealth of knowledge here. I've been a fan of bodyweight fitness for some time, having read most of Pavel's entries as well as getting into Convict Conditioning 4-5 years ago as well. I've even gotten my father into it to help with his hips and overall fitness...he's now 75 and can do 6 strict pull-ups (more than me!). I'm 45 and have had some fits / starts since COVID, primarily due to my inability to stick to a schedule. I've enjoyed "dialing in" the RR for myself, and one thing I've noticed is that I am strong enough to do some of the harder progressions, but due to my fits / starts it seems to flare up issues with my tendons. I suspect this is due to 1) my inconsistency, and 2) need to drop a few pounds. Regardless...this leads me to my question: I'm intrigued by what GTG can accomplish. However, I mostly see it presented as focused on one exercise that the user wants to focus on (ie: if you want to improve pullups, GTG pullups...but keep your other workouts consistent / unmodified). I haven't seen anything about using the GTG protocol for all of your exercises, and I'm interested in using an approach that would implement GTG protocol for 1) pulls 2) squats 3) dips 4) hinge 5) rows 6) push. My primary interest is time...and allowing me to burn out lower level progressions in 5 minutes or so throughout the day feels great so far. I've been experimenting with this for the past 2 weeks or so and my body just feels "primed" as hell...even with the lower progressions. I also try to fit in 30-45mins of cardio 4 days a week as well. Some days have been great, some not so much...only having completed 5 or so "sets". The model I'm exploring reminds me a bit of Coach Wade's "solitary confinement", although I don't recall if he mentions backing off of the progressions, like Pavel would recommend for GTG. So my question is this...what are the benefits / risks of continuing with something like a multi-exercise GTG? Has this been done? If no, why? Listening to my body tells me it likes it, and it helps keep me on track by providing flexibility to my schedule while making room for continuing through progressions (although I haven't tested that yet). I welcome your criticisms / thoughts on this...as the time required to support the RR just hasn't allowed me to keep up the way I want to! One concern I have is overuse, although I feel better than when I practice the RR. Why would that be?? I am also concerned that I will just support endurance, and not strength (although, that's counter to what everyone reports re: GTG principles). Throw your logic at me and help me understand this in deeper context! Thank you, r/bodyweightfitness [link] [comments] |
| I'm new to working out in general, is my routine ok? Posted: 13 Feb 2021 03:55 AM PST I started a 4 day routine: Day 1 - Pushups Day 2 - Situps Day 3 - Pull ups Day 4 - Squats. I've tried to set it up so that my muscles can get enough rest. I have seen some really encouraging improvements and muscle growth but it seems too simple. Are there any major muscles I'm missing? What exercises should I add to my routine? Anything will be appreciated and thanks in advance. [link] [comments] |
| Posted: 13 Feb 2021 11:07 AM PST I started calisthenics around december 15 and i am posting this feb 13. so about two months of training. I do upper body three times a week. MONDAY WEDNESDAY AND FRIDAY. when i first started i couldnt even hang on the bar. now i can do two chinups and one pull up. i started at 154 pounds and now im 167, i am also 6'2. my workout plan is 4 sets with 3-5 min break in between. set one: 7 band assisted pullups, 10 depth pushups with those bar things in the ground, 8 negative pullups, 8 planche pushups (legs on ground), 8 normal push ups. set two is same thing but chinups instead of pullups, set three same thing but pullups agian and set 4 same thing but chinups agian. sorry if im all over the place. i feel like im making slow progress. am i wrong? my diet is really clean. and i eat alot of protien. any advice would help! pic one is before and pic two is after: https://imgur.com/a/uyTn4z9 edit: I also do abs 2-3 times a week, 10 minute sessions, also i am 21 years old [link] [comments] |
| Need advice. I don’t lack motivation, I lack ability to do anything right. Posted: 12 Feb 2021 04:18 PM PST So I'd like to preface this by saying I'm 15 (M) and i suffer from chronic fatigue and insomnia (the main reasons that motivate me to be fit) No matter how many videos and guide I read/watch I can't seem to do workouts right. When I do push-ups my elbows snap, when I do tricep dips my elbows flare out and I hurt my shoulders, when I do squats I fall backwards or lean my torso forward too much or hurt my hip flexors. Basically I'm a fucking disaster. How can I do something right for once? [link] [comments] |
| Posted: 13 Feb 2021 01:07 AM PST Hey guys, I've made this work out program for my self. Would like feedback or even if you guys have better programs to follow... i like high volume as i find it more fun and satisfying. Week 1 Monday- Push day Bench 5x5 Push ups amrap x 3 Dips 4x8-12 Decline pushups 4x15 Diamond push ups 10x10 Ring flys 4x10 Db overhead press 10x10 10x10 burpees Tuesday Pull day Squats 5x5 Pullups amrap 10x10 Chinups 4x8 Rows 10x10 Ring fp 4x12 Ring curls 10x10 Bb row 5x5 Wednesday Rest Thursday push-day Dips wv 5x5 Decline push ups 10x10 Weighted pushups 10x10 Bench press 5x5 Push ups till failure Friday Pull day Pull ups 10x10 Ring curls 10x10 Chin ups 4x8 Dead lifts ahap 5x5 Saturday circuit Week 2 Monday Push day Dips 10x10 Push ups 10x10 Pike push ups 4x8 Bb lunges 10x10 Squats 5x5 Tuesday Pull day Pull ups 10x10 Chin ups weighted 5x5 Ring fp 10x10 Ring flys 10x10 Bb rows 5x5 Wednesday Rest Thursday Rest Friday Full body Dips 10x10 Push ups10x10 Squats 10x10 Pull ups 10x10 or as many as possible Saturday circuit [link] [comments] |
| Posted: 13 Feb 2021 08:05 AM PST One of the yoga teachers I follow on YouTube occasionally does this move where you start in malasana (low squat) pose, then you lift yourself up slightly so your back is parallel to the floor, then go back to malasana, and repeat. I find doing this really kills me (in a good way), and I still can't get past 10 reps. However, I find it odd that I've never seen this move mentioned anywhere else, and I don't even know if there's a name for it. I just want to make sure I'm not potentially hurting myself in the long-term by doing someone's made up movement, if that's what it is. Has anyone else heard of this? [link] [comments] |
| I (16M, skinny) can't do a single pushup properly. Posted: 13 Feb 2021 03:08 AM PST I tried going through the process that leads to a pushup: 1) Wall Push Up (Success) 2) Incline Push Up (Success) 3) Knee-supported Push Up (Success) 4) Normal Pushup (Failure) I tried many times but I just can't and I need help. Sorry for the bad terminology. [link] [comments] |
| Posted: 13 Feb 2021 02:39 AM PST Hi there, im on the taller side (1,96m / 6ft6in) and I'm looking for tall, but still stable, dip bars. I could only find dip bars standing at a max. height of 1m / 40in online. I'd like to use them for front/back lever and dips. With the low ones I can't perform a full ROM dip for obvious reasons. Are there any taller ones out there I haven't found yet? If there aren't any, does anyone have experience with DIY dip bars? [link] [comments] |
| Is This Negative Pull-Up Routine Sufficient? Posted: 12 Feb 2021 10:53 PM PST Just looking for a little guidance as I try to get to my first pull-up. I started this routine around the new year, so about 1.5 months ago. It's just a routine I got off the internet that seemed manageable, i.e. no crazy volume and increments that make sense. Basically, you determine what the longest negative pull-up you can do is, and then as a starting point you divide that by four, and then do it four times. My max when I started was about 8 seconds. Given what the routine says, I should've started with 4x2 second negatives, but that was gonna be too easy, so I started with 4x4 second negatives. You do it three times a week, adding one second to two of the negatives each time. So, it's like Monday: 4 4 4 4 Wednesday: 5 5 4 4 Friday: 5 5 5 5 Monday: 6 6 5 5 and so on. It's Friday night and I just finished my routine, right now I just did four 13-second negatives(I may have actually gone up to 14 or 15 with one of them). I try doing a pull-up at the beginning of each session, and I still haven't gotten it. I just stop halfway up. I do feel myself getting stronger on the negatives though - at the beginning, those 8-second negatives I was maxing on would've wiped me out, but now I'm approaching doing twice that. Anyway, I guess my question is, is this routine I'm doing sufficient? Or should I be doing more volume? Or am I just being impatient right now seeing as it's only been 1.5 months? And also should I be adding other back exercises to this? I don't feel safe going to the gym because of Covid, but I have dumbells and resistance bands, so I was thinking of adding rows and assisted pull-ups to the routine. I don't want to over-train though. [link] [comments] |
| Posted: 13 Feb 2021 05:22 AM PST Hey there! I'm a 19 year old, still kinda skinny dude, who has been working out, largely bodyweight fitness for the last year. I've been making gains, but the gains are very very slow and minimal. And hoped you guys could give me some tips or directions. My 6 day routine: 1st: Abs and legs. 2nd: Arms and chest. 3rd: Rest. 4th: Abs and Chest. 5th: Back and shoulders. 6th: Rest. Details of each workout: Abs: (10 sec rest between set) 3x 15-20 reps of bicycles. 3x 15 Vertical leg crunch. 3x 15 Leg raises 3x 30 russian twists. 3x 20-30 seconds scissors 3x 15 bicycle crunch. Arms: (20 sec rest between set) This one is not entirely bodyweight, I use 2 12 kg dumbells for the bicep curls. 3 sets of 8x diamondpush ups. 3 sets of 8x Dragonpushup. 3 sets of 8x explosive pushups. 60 secs rest 3 sets of 8x bicepcurls while holding the weights vertically. 3 sets of 12x bicepcurls while holding weights horizontally. Chest: (20 seconds rest between sets) 3 sets of 8x Pushups 3 sets of 8x Diamondpushups 3 sets of 8x Circle pushups 3 sets of 8x Explosive pushups 60 seconds rest. 3 sets of Transitions between diamond to normal pushups. 3 sets of normal pushups with a 3secs hold at the top. 3 sets of normal pushups with a 3 secs hold at the bottom. Legs: (20 seconds rest between sets) I use 24 kg of weight to add to my normal squats here, so not entirely bodyweight. 5x 5 squats with 24 kg. 3x jumping squats. 3x 3 lunges for each leg with 12 kg dumbell. 5x 5 squats with 24 kg. Shoulders: (20 seconds rest between sets) 3 sets of 6x pike pushups 3 sets of 6x shoulder leans 3 sets of 6x side latteral raises, 3 sets of 6x Dragonpushup to pikepushup position aka the bomber, 10 secs rest between sets. 3 sets of 6x pikepushup with 3 secs hold at the bottom, 10 secs rest between sets. Back: (10 seconds rest between sets) 3 sets of 10x pullups 3 sets of 10x Iron man's, 3 sets of 10x boat, 3 sets of 10x Butterflies, 3 sets of 10x Rocking lifts, Is this a sufficient enough schedule/routine? Or are there some major mistakes? Im also trying to improve my diet, which is lacking at this point in time. I would really appreciate some feedback! Thanks for reading! :D [link] [comments] |
| Are pull ups with a different grip ok in rr? Posted: 13 Feb 2021 04:59 AM PST My pull up bar looks like this : http://imgur.com/gallery/elvLTZC. No matter how wide I go the inner portion isnt wide enough. The side grip well has a different grip. Can I do my pullups on that and expect the same result? Ps: have been doing rr since half a year. Best thing ever :) [link] [comments] |
| Posted: 13 Feb 2021 04:47 AM PST Hi, i am 17y/o male 6"1 and i am (243lb) 110kg. I have access to all sorts of equipment. I just don't know what workout and diet should i follow. I want to loose 30kg and gain some muscle. Willing to follow any routine consistently however harsh it would be, at this point i just want to get healthy and fit. Advice, Workout routines and diets are really appreciated. [link] [comments] |
| What is a good exercise that can replace walking a long distance? Posted: 12 Feb 2021 08:01 PM PST I can't go for a walk because i live in a pretty busy place and i only have a jump rope in my home. [link] [comments] |
| Posted: 12 Feb 2021 10:27 PM PST Could you guys please look at my attempt at a muscle up, and check my form. Any kind of criticism is welcome. [link] [comments] |
| Posted: 12 Feb 2021 09:29 PM PST So im a 17y old male. I was overweight since the age of 9 and got up to around 30 to 35% body fat. I was very unhealthy. Today I am at around 14 to 15% body fat via my measurements height and weight. But i still look like im around 20 to 25%. I eat healtht i cook my own food and i exercise alot 4 to 5 days a week. Im loosing weight i went from 210 to now 174. (Im 5:10) Am i doing somthing wrong to still look like i do dispite being classified as fit and healthy? [link] [comments] |
| FASTEST WAY TO ABS: Short 3 Step Guide Posted: 13 Feb 2021 10:55 AM PST IntroductionThe trick to lose weight, in my humble opinion, has a lot to do with carefully picking what you're eating and keeping track of your calories and macronutrients. It takes a bit of effort to understand the logic behind it but one thing I'm sure of is that, once grasped, it works 100%. 1. Calories DeficitTo start with, we must highlight the fact that in order to lose weight, be it belly fat, double chin, fats in your legs, whatever - they all have the same molecular structure: adipose tissue - there must be a caloric deficit of 500 calories maximum. If you go beyond that, you would start feeling less energetic and have some undesirable unintended effects. The science behind this is that your body has a Basal Metabolic Rate (i.e how many calories it needs to be optimally functioning and going) that is determined by how heavy you are, male or female, tall, old, and active at day - to - day basis. Under the right conditions (more on this later), if you give your body 500 calories less than its BMR, it will start burning fat or energy to compensate for those 500 calories. And that's how, gentlemen and lurking ladies, you lose weight. But that's oversimplified. Because what you eat is what determines the "right conditions" for your body to start running on your fat tissue. 2. Rest days/Workout daysThe second thing to bear in mind is to divide your days into 2 types: Workout days and resting days. For each type of day, you'll eat the same amount of calories in deficit. What changes, though, is the percentages of where you're getting your calories from.
Fats are scientifically proven to improve the process of ketosis/gluconeogenesis and keeps you satiated for a longer period of time than carbs or proteins. In the following paragraph you will find a short description of the biochemistry behind fats contributing in weight loss. The monomer that your body uses/burns to keep it's cells alive is glucose. Foods high on carbs are high on glucose. Fats do not contain glucose. So when you eat fats, they do not get metabolized for energy. They get stored as triglycerides (the actual fat tissue). No questions asked. But here's the rub: since you're not giving your body carbs or proteins to take energy from, your body will be breaking down the adipose tissue, forming glucose out of it, to keep on going. It'll effectively break down the triglycerides into glycerol and free fat acids and transform them in the liver glucose or ketone bodies in case glucagon levers are significantly higher than insulin, which brings us to the next point. Fats do not cause insulin release from the pancreas. When insulin is released, it primes your body to draw energy from the food absorbed during digestion. Insulin is released in great amounts when you consume carbs because carbs are directly digested into glucose. Glucose enters the body through glut proteins in your cells, and these glut proteins only work when insulin is bound to them (most of them). So the trick is to eat fats in deficit. When you do that, the fats stored will be less than the ones burnt. Your body is indeed storing and burning fats at the same time. And furthermore, when you keep eating only fats, glucagon levels will eventually arise and will initiate gluconeogenesis (the process of creating glucose from TRG in the liver) and in longer periods of doing this, ketogenesis. So when you only eat fats, you decrease the amount of insulin released, increase the glucagon, and force your body to run on your fat tissue. But what to eat, that's the question. So I will give a list of the stuff I'm eating, maybe it can help you:
All of these add up approximately to 1500 calories. If your BDM is 2000. That is 500 calories deficit. Done and dusted.
The point of this is to run on your stored glycogen and once depleted, your body will switch to the adipose tissue again and cause weight loss. The difference between the workout and resting days is where you get your calories from as I mentioned in the introduction. Unlike the resting days, you'll try to get 70% of your calories from fats, 25% from proteins and 5% from carbs. All of these percentages give or take. The main point is fats > proteins > carbs. Why would you do that? Well, I hope the point about fats is clear enough. You need to keep most of your calories coming from fats to keep your insulin levels down and force your body to keep running on your adipose tissue. However, you need protein to prepare the damaged muscles from your workout. But eating a lot and a lot of proteins, say +50% of your calories are from proteins - your body will take what it needs to prepare the muscle tissue and transform the rest into glucose causing insulin peaks. What I eat on workout days:
I'm not saying that carbs are evil here. If you get less than 20g of carbs for a long period of time, you'll start losing muscle weight which is not good. What I'm saying is that it's all about moderation. Eating anything in excess will fvck you up no matter how healthy it looks. Just always try eating in the range of 500 calories deficit. 3. What to be aware of:
Remember CONSISTENCY is KEY!!! You have the BLUEPRINT - now it's up to YOU. Who do you wanna be a few months from now? EDIT: If you want FREE PDF VERSION of this Guide PM me. [link] [comments] |
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