Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-16
- Meditation is fitness training for your mind
- Calisthenics School: Back Lever
- First front lever!
- Please help me out with my thesis by taking this quick survey!! (men specifically)
- Elbow Tendonitis - Curing it with chin-ups?
- How much is too much
- GMB Rings 1 - current availability?
- Why can't I feel my triceps and shoulders during ring dips?
- 100 body weight push ups or weighted push ups?
- Twinge/tickle in fingers when doing rows
- Any good bodyweight workout plans that are great for intermediate levels and not beginners?
- Hey! I'm new to bodyweight fitness!!
- Is it possible to build muscle mass with just calisthenics or dumbells? Even if I'm not a beginner in strength training?
- Really sore lats after pushups??
- Probably a really common question, but how can I increase my maximum number of pull ups?
- What is a good starter workour for calisthenics? I been doing one that i foind on the internet but it hasnt been too effective
- Should I stretch after workout?
- (55F) Any Advice for Beginning Pull-Ups/Chin-Ups?
- How to manage both RR and other strenuous activities.
- Workout program advice
- Personal Training: Calisthenics Discipline - Leonard Warren
- Shoulder shrugging and pushups
- how much size can i realistically be putting on my arms?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-16 Posted: 15 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] |
| Meditation is fitness training for your mind Posted: 16 Feb 2021 08:42 AM PST I see a lot of posts on this forum asking about how to change their looks or "How fast can I achieve ___?" Instead of health, a lot of folks are anxious about their looks and instead of strength and mobility, some are focused on weight or other numbers. Goals are great, but sometimes our goals are based on arbitrary beliefs we have about ourselves or the "correct" way to be fit. If you hate yourself in your current body, chances are you'll hate yourself in a muscular body too. Meditation as a practice has helped me rebuild my mental self defenses from intrusive thoughts and negative mental loops that were impediments to my well being. As a practice, it can be as simple as taking a few deep breaths and calmly visualizing your workout or it could be a longer sit/lay down. You don't need to get woo woo w/ crystals to benefit (not that there's anything wrong with that) but for me, being healthy and fit means taking time to take care of my mind as much, if not more than my body. [link] [comments] |
| Calisthenics School: Back Lever Posted: 15 Feb 2021 10:46 PM PST Hi guys! My name is Arthyr Morozov, Im from Chelyabinsk, Russia. Here I'm owning a calisthenics school where I train people (mostly kids and schoolers), and from my several years of experience I have developed some really working programms towards different advanced calisthenics elements like human flag, back and front levers, handstand push-ups and etc. So I decided to share them with you, since they may help you to progress faster. Please leave a feedback comment if this is needed, and I will post more. If any exercise will be unfamiliar to you, feel free to write in comments, I will try to find a video/gif/jpeg to illustrate. I'm not pretty good with english exercises names, sorry. Today I will share my routine for Back Lever, but first, Warm up! ALWAYS warm up thoroughly in order to prepare your body for the load and protect it from injury. A good warm-up option from Maxim Trukhonovets (@max_true on Instagram) can be seen on the link - https://www.youtube.com/watch?v=iYoAnPWZgdA Before starting the program, I want to remind you of a few important points:
Stage 1 (3 workouts per week, 1-3 weeks to complete) At this stage, your main task will be to learn how to properly maintain the position of the body in space, in particular, to learn how to properly work the upper back and core muscles. In parallel, we will strengthen the ligaments and joints, especially the elbow and shoulder, so that you do not injure yourself in the later stages. Hanging on the bar with rolled shoulders 2 sets of 30 seconds Hanging with rolled shoulders with a round back 3 sets of 30 seconds Hanging lifts with rolled shoulders 3 sets of 10 reps Push-ups from the horizontal bar 3 sets of 15 reps Stage 2 (3 workouts per week, 1-3 weeks to complete) We continue to master the control of the body in space, adding several new approaching exercises, including such a rather difficult one as closing the shoulder blades in a closed back hang. Skin the cat 3 sets of 10 reps Tucked backlever 2 sets of 30 seconds Shpulder shrugs in tucked backlever position 3 sets of MAX reps Stage 3 (2 workouts per week, 2-4 weeks to complete) A key step in this program that will likely take you longer than you anticipate. Because we are going to study the transition from a closed grouping to a semi-closed grouping, which is the most difficult part in all static horizontal elements. Your task, as in the previous levels, is to learn to understand the work of your body, in particular the rectus abdominis muscle. Transitions from tucked backlever to semi-tucked backlever 2 sets of 10 reps Semi-tucked backlever (knees on the other side of the bar) 2 sets of 20 seconds Inverted hanging on the Swedish wall 2 sets of 20 seconds Stage 4 (4 workouts per week, 2-4 weeks to complete) This stage is a sophisticated version of the previous one. Muscle-ups (using momentum) 5 sets of MAX reps Slow lowerings from top inverted hang to backlever with bent legs 3 sets of 10 reps Slow opening from tucked backlever to backlever with bent legs 3 sets of 10 reps Stage 5 (4 workouts per week, 2-3 weeks to complete) Quite a difficult stage, but necessary for the study of the posterior hang. I also added some new exercises to it. Slow lowerings to the backlever with straddle legs from top vertical inverted hang 3 sets of 10 reps Slow openings from tucked backlever to backlever with bent legs 3 sets of 10 reps Core Exercise: Superman (belly to the sky) 2 sets of 40 seconds Core Exercise: Superman (back to the sky) 2 sets of 40 seconds Stage 6 (5 workouts per week, 2-3 weeks to complete) The most difficult stage, on which I would like to dwell in more detail. Here we will also add some new exercises to our workouts. Slow lowering into backlever legs together from top inverted vertical hang 3 sets of 10 reps Slow openings from tucked backlever to full backlever legs together 3 sets of 10 reps Once again, I would be glad to read your feedback/questions, so feel free to share your thoughts! [link] [comments] |
| Posted: 15 Feb 2021 04:57 PM PST Hi everyone, I started training calisthenics just over 4 months ago. Over the last month I've been practicing the front lever basically every day. Today I achieved what I would consider my first true front lever! I know it's not perfect but I'm very proud to have made it this far! [link] [comments] |
| Please help me out with my thesis by taking this quick survey!! (men specifically) Posted: 16 Feb 2021 11:20 AM PST Hey how's it going friends, I'm currently doing my final thesis for my Masters and was hoping you guys could help me out by filling out this quick (2 min) anonymous survey on yoga/mediation and weight lifting. Really appreciate it! Thanks! P.S. -The thesis is on the correlation between weight lifting and yoga/meditation in males so the survey is geared towards men specifically. [link] [comments] |
| Elbow Tendonitis - Curing it with chin-ups? Posted: 16 Feb 2021 06:20 AM PST I've had problems with my right elbow for what seems for forever (+ 2 year). It started after I had been doing the RR for approximately 6-7 months. After some investigating with going through the RR exercises one at a time on over several days, I found that pull-ups where what gave me trouble. I was stuck at sets of 12-13 pull-ups and I would feel them the most in my biceps. I think I had bad muscle activation, neglecting the lats. I did 1 extra set each workout to become better at pull-ups, but I think I just overworked the elbow. Sometimes there was a snapping sensation when doing pull-ups. I didn't address the elbow problem with anything else than ditching pull-ups and just doing rows. This way I have continued training painless, but I miss pull ups. Now I want to fix it and I stumbled over this article from Starting Strength about fixing it with chin-ups. THE CHIN-UP PROTOCOL: Basically it says that tennis elbow and golfers elbow can be fixed with this protocol: Here's a video about it: https://www.youtube.com/watch?v=77cCx1dZp70 Now, it does not seem like a way to fix anything, but I'm not a physio therapist or a strength training coach, so what do I know. I have done A TON of rehabilitation work over the years, struggling with a very stubborn bad hip (and a shoulder once). I've had different routines of +45 minutes 5 time a weak with bands, massage balls and stretches. I have paid thousands in physio sessions. I would love for something like this to work out. Band work and massages destroy my soul, I'm not sure I can take much more of that. So, what do you think of this approach? Is it nuts? Also, how have you cured your golfers elbow? Final note: I have seen a physio with this problem, but she said I shouldn't worry about it since it wasn't that bad. Pretty bad advice, since I've had it for so long and it gets worse every time I do pull-ups. [link] [comments] |
| Posted: 16 Feb 2021 08:57 AM PST So recently I started working out 6 days a week (before I used to do only 3 days) and at very beginning I made s plan where at Mondays I do mainly chest, Tuesday is for legs, Wednesday is Back, Thursdays are mainly bicep exercises, Fridays I do core and Saturday is for tricep and shoulders. And at the very beginning I wrote down what I want to do and how many reps. I usually do 3 sets of 5-6 exercises anywhere from 10 to 30 reps(depends on the exercise). And every week I do more and more or the same amount but faster and it never happened that I couldn't finish an exercise that I could a week ago. But here is the catch. I definitely feel like I'm not at my 100% potential. What I mean is I don't exactly feel tired but I'm not exactly at 100% of my strength everyday. I've been doing this for 7 weeks now and I've been working out for a year prior to this new regime. And so my question is if this could be too much. As I mentioned every week I'm deliberately making the workouts harder but for a warm-up I always go something like 20 push-ups and I definitely feel like every week those 20 push-ups are getting harder to do but then again not impossible. (Sorry this post is unnecessarily long and complicated but I'd just like to know your opinion or maybe share some experience you might have with stuff like this) [link] [comments] |
| GMB Rings 1 - current availability? Posted: 16 Feb 2021 08:49 AM PST Hi all, I have been trying to get hold of GMB R1 and it seems as if it is discontinued? Does anybody know if it's available through 3rd party sources at all? This seems like the exact program I am after, my main goals being ring skills and to be able to put together "flows" as they're called in the program. Thanks [link] [comments] |
| Why can't I feel my triceps and shoulders during ring dips? Posted: 16 Feb 2021 05:42 AM PST I have been doing ring dips for a couple of months now and even do them weighted but I cant seem to feel anything in my shoulders or triceps. I don't know why but I also can't seem to grow them either. I try to maximize form than reps so I can feel my triceps and shoulders but it doesn't seem to work. [link] [comments] |
| 100 body weight push ups or weighted push ups? Posted: 16 Feb 2021 11:22 AM PST I know this post is only half about body weight fitness but I couldn't find anywhere else to ask this question? I've been doing a hundred push ups in sets of 20 reps for about 3 weeks but this week I switched over to weighted push ups with 3 sets of 8 reps with a weight that keeps me at that limit. I'm trying to gain muscle and hyper trophy so what would be the better that exercise to do? [link] [comments] |
| Twinge/tickle in fingers when doing rows Posted: 16 Feb 2021 09:56 AM PST I've been on the RR for about 4 weeks, and I've recently began wide-grip rows. Today for the 2nd time in a row, I had a tingle in a couple of my fingers, and once up my arm while approaching the top of the rep. It started on my right hand only, and I thought it could be my ring so I removed it, but it has since happened on my left hand. Is this something anybody else has experienced? Also - is it normal to be maxed out on advanced shirp squats but still not be able to do 3x5 negative pull-ups? :/ [link] [comments] |
| Any good bodyweight workout plans that are great for intermediate levels and not beginners? Posted: 16 Feb 2021 12:02 PM PST |
| Hey! I'm new to bodyweight fitness!! Posted: 16 Feb 2021 08:15 AM PST Hey there, my name is PitiedMold and I'm 16 years old. I've only started bodyweight fitness sinds 3 weeks and I'm already seeing a BIG difference in my chest, arms, back and abs. (my legs get trained by mountainbiking) for me every day I do... 200 pushups per day 100 Sit-ups (3x per week) Protein shakes (1x per day) 200 Russian twists I don't know what to do more... Can you guys give me tips? [link] [comments] |
| Posted: 15 Feb 2021 03:49 PM PST Guys I'm trying gain about 10 pounds of muscle mass, could I do this with just a set of dumbells and calisthenics? As much as I'd like to go to a gym I don't have a car and the only gym that's close to where I live is planet fitness but I'm not a fan of the Smith machine. I also think it's a better idea for me to workout at home because it saves time for more important things like studying, working, etc. My goal is to build and athletic Greek god physique but do I need to lift weights in order to do this? Or is it possible to acheive this goal with a set of dumbells and calisthenics. Please note that I'm already an intermediate level lifter as I'm 5'5, 130lbs, my bench press one rep max is about 195lbs and I can do about 10 strict pull-ups, but there's still plenty of room for improvement. [link] [comments] |
| Really sore lats after pushups?? Posted: 16 Feb 2021 05:31 AM PST Just started back up a routine after about a year off. Yesterday was a light workout which involved clap pushups, elevated pushups, and wide pushups. I have very little to no soreness in my chest (which has always been slow for growth for me) but have tremendous soreness in my lats. Am I doing these workouts completely wrong? [link] [comments] |
| Probably a really common question, but how can I increase my maximum number of pull ups? Posted: 16 Feb 2021 05:02 AM PST Right now I can do a max of 7-9, but I never do that many. I usually do 3-4 sets of 5-6 reps, but the number doesn't seem to increase. [link] [comments] |
| Posted: 16 Feb 2021 10:26 AM PST Would like to get a beginner workout for calisthenics, i am 178cm and 62kg, run a lot and do daily weight lifting but i would like to get into calisthenics so i can get a more ripped look [link] [comments] |
| Should I stretch after workout? Posted: 16 Feb 2021 10:21 AM PST I just completed my first RR today. I'm wondering if it's necessary to stretch my muscles after working out. Thanks ;D [link] [comments] |
| (55F) Any Advice for Beginning Pull-Ups/Chin-Ups? Posted: 15 Feb 2021 08:25 PM PST I just bought a pull-up bar and am looking forward to starting. Any advice on what to do or not do? Looking for strength and defined arms - not bulk. Thank you! [link] [comments] |
| How to manage both RR and other strenuous activities. Posted: 15 Feb 2021 06:06 PM PST I'm just starting up doing the RR again, after not working out for a few months. I did it for two months at the end of the summer/ beginning of fall and I loved it. However I find It very taxing on the body. I would also like to get into bouldering with some friends which requires a lot of upper body strength, similar to the RR. The problem is that after doing the RR the next day I feel too tired/sore to properly enjoy bouldering. How do you guys balance your workout routines with your other active hobbies? [link] [comments] |
| Posted: 16 Feb 2021 09:46 AM PST Workout program Monday: Chest and back Back jeff nippard Bench press / or machine 8-10 Incline dumbell press 8-10 Chest pull together for decline 6-8 Chest fly new machine 8-10 Tuesday: shoulder and arms Shoulder press standing barbell 8-10 SS1 Tricep push down rope 12-15 SS2 Bicep alternating curls10-12 Side lateral raise machine 8-10 Bicep bar curl 6-8 Tricep pushaway machine 8-10 Pec deck machine 10-12 Side lateral with cable 8-10 One arm tricep extension behind head 6-8 Bicep concentration curl 6-8 Wensday: Legs and core Leg press pyrimad to 8-10 Hamstring curl 10-12 Machine squat for power 10-12 Leg extensions 8-10 Calfs 12-15 upright machine Abs atleast 25 mins Thursday: Chest and tricep Dips no help in warmup Incline chest machine 10-12 Dumbell chest fly 8-10 Dumbell chest press 10-12 Dips 7-9 Skull crushers 8-10 90 degree tricep pull 10-12 Rope overhead 8-10 Friday: back and biceps Jeff nippard back Hammer curls 8-10 Incline dumbell curls 10-12 Machine curl 8-10 Forearm wrist training 10-12 Saturday: Legs and shoulders Sitting overhead press 8-10 Leg squat other one faced around 10-12 Dumbell lateral raise Hamstring push above 8-10 Rear delt cable fly Hack squat 8-10 Calf pushaways 12-15 My goal is to hit more mass on my lagging body parts ( Back shoulder arms ) and a little bit more volume so I can make them grow I just came back from a 6 week vacation with 10 pounds extra I am trying to do recomp and slowly cut for the summer this is my program any advice Disregard the jeff nippard back Everyrhing there should be good [link] [comments] |
| Personal Training: Calisthenics Discipline - Leonard Warren Posted: 16 Feb 2021 09:36 AM PST Please let me know what you guys think of the edit. I had to make do with shooting on a tripod in my garage. In the future, I will film with better scenery. [link] [comments] |
| Shoulder shrugging and pushups Posted: 16 Feb 2021 08:52 AM PST Many fitness youtubers and the FAQ of this sub encourages people to keep their shoulders depressed while performing any variation of pushups, and from a (chest) hypertrophy standpoint, i completely agree. My chest activation with weighted pushups has gotten significantly better once I started doing them without shrugging my shoulders My question is, should I follow this advice if my goal is strength and not chest hypertrophy? I am much stronger with my shoulders shrugged as with my shoulders shrugged, i can do archer pushups and OAPs on knees but I am no where close to that strength level when i do them with my shoulders not shrugged. Will training with or without my shoulder shrugged give me better strength gains? Should I consider doing a combination of both? Are there injury risks associated with either of the options? Also, I am in a similar confusion to this with my dips. [link] [comments] |
| how much size can i realistically be putting on my arms? Posted: 15 Feb 2021 06:03 PM PST i've been measuring ever since i started working them and so far i've only made .5' of progress. at my best, how much size should i expect to be seeing added on at a monthly rate? or, rather, is it unrealistic for me to think i'd see size being put on that quickly? [link] [comments] |
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