Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-22 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-22
- NEGATIVE PULL UPS, FIRST OR LAST
- Incorporating Front Lever training into a powerlifting program?
- How to strengthen wrists for pushups
- Why are pull-ups so damn hard to perform and to progress?
- What is the quickest way to learn a new exercise?
- About the "proper pull-up form" described in the Fighter Pull-Up program...
- BCAA Amino acids?
- What is the best way to train planche without involving the forearms?
- [M24] Advice on tiredness
- Pandemic cardio for bad joints?
- L-Sit Progression, step between one leg up and v-sit?
- Is training in ladders/pyramid optimal for muscle hypertrophic and growth?
- Might be a stupid question but... what do I do with my scapula for back movements ?
- Attempting planche after a break?
- I want to look hot
- Is doing only bodyweight basics with slow eccentric good for muscle mass? (and strenght)
- Pike Push-ups —> Chest to Wall HeSPU
- Shuld I start doing tuck planche in straight bar before achieving full planche on floor?
- Recently got a Bowflex Xceed for free from a friend. What would be the best accessory exercises to do to complement the RR strength days?
- Incorporating Greasing The Groove in the Recommended Routine to increase Pull-Ups reps?
- Been doing the RR for a couple months now, got some questions. Too many questions to sum it up in a single post.
- NEGATIVE PULL UPS, FIRST OR LAST
- Cross training for beginner runners in corona times
- Is a non sideways flag possible?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-22 Posted: 21 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:
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| NEGATIVE PULL UPS, FIRST OR LAST Posted: 22 Feb 2021 06:25 AM PST Hey... Even though I am fairly strong at lat pulldown and bent over row, I am still only able to do 2 chinups (but the supinated grip gives me golfers elbow) and no pull up...at 225lbs...so I would like to implement some negative pullups So...in a pull workout, consisting of all kinds of pulling exercises, would you do negative pull ups first or in the end? Or maybe at the end of the back work before the bicep work? How many reps/sets would be sufficient (to get me strong enough for actual pullups) Thank you [link] [comments] |
| Incorporating Front Lever training into a powerlifting program? Posted: 22 Feb 2021 05:09 AM PST The gym is closed at the moment so I have been doing bodyweight training, which has been great for my upper body due to there being less recovery issues that squats and deadlifts would usually cause. I've been doing front lever progressions alongside pull ups, twice a week. Each back session is usually around 5 sets of pull ups, and 8-10 sets of advanced tuck FL holds, or tuck FL holds when I get fatigued. This has been going decent, but when gyms open I will be going back to heavy barbell movements, so there will be a lot more stress on my whole system. I do really want to work towards getting a FL while I resume powerlifting. My program would be 6 days, with alternating days of a Row exercise, and Pull ups or chin ups. So for example: Mon - Cable Row - 4 Sets Tue - Pull Ups - 3-5 Sets Wed - DB Row - 4 Sets Thu - Chin Ups - 3-5 Sets Fri - Barbell Row - 4 Sets Sat - Pull Ups - 3-5 Sets I should also point out I weight ~100Kg so the pull ups and FL are quite strenuous on my recovery. Where do you guys think FL training would be best to fit in? Maybe replace one row day and one pull up day with FL? Thanks for your input! [link] [comments] |
| How to strengthen wrists for pushups Posted: 22 Feb 2021 10:12 AM PST Hello, I like practicing push-ups but often I'm held back by wrist pain caused by a super minor injury a few years back. What do you recommend for strengthening wrists, for handstands too which I like practicing. I grip the ground well with my fingers and have tried knuckle push-ups. Are those as effective and could help me increase wrist endurance? I'd appreciate your guys' input ! [link] [comments] |
| Why are pull-ups so damn hard to perform and to progress? Posted: 22 Feb 2021 10:51 AM PST I've been doing bwf for a year now and before that I was going semi-regularly to the gym. I usually get a progress of about 1-2 reps per each exercise in a training. That is every exercise except pull-ups. They are the most intensive exercise to perform for me. Nothing feels as hard and challenging. It doesn't matter if I can do more or less reps of some other exercise, or if the exercise is considered to require greater skill, it still doesn't feel as hard. That said I always do try my hardest to do more pull-ups then I did the last time and I always achieve muscle failure. I've been stuck at 9 reps 6 sets on a bar, then I started doing pull-ups on rings and now I'm stuck at 8 reps 6 sets on the rings. I am aware that over the time my technique got better and I do get some progres in reps now and then, but it just feels like to little compared to other exercises. Is this normal and common, or am I missing something here? Do pull-ups feel like the hardest exercise there is to more people? Is progressing a single rep of pull-ups just harder then a single rep of many other exercises? [link] [comments] |
| What is the quickest way to learn a new exercise? Posted: 22 Feb 2021 08:01 AM PST Should you practise the exercise and its mobility components in focused 1-2 hour sessions, or grease the groove throughout the day? Does it depend on which exercises you're trying to learn? I'm a full time art student trying to learn/improve calisthenics moves for a piece of performance art including handstand hold+walk, human flag, elbow lever, back lever, front + slide flip, dragon flag and more. I can make as much time for myself as I need, and train like a professional gymnast. Let me know your thoughts. [link] [comments] |
| About the "proper pull-up form" described in the Fighter Pull-Up program... Posted: 22 Feb 2021 10:27 AM PST So I've wanted to increase my pull-up numbers for a while now after doing the RR, and I've seen many people on this sub suggest this program; however after reading I couldn't help but notice that the description for proper pull up form described by the writer Pavel Tsatsouline clashes with the one on the RR (more specifically, the Calisthenic movement linked video in it). Worth mentioning that I practice boxing, that's why I'm wondering the merits of each form: Pavel mentions that the "open your chest, draw your shoulders at the top" isn't desirable for fighters, and that they should do pull ups in a hollow body position, since they need more focus on the Lats for increased punching power. On the other hand, CaliMove mentions that doing so just like that, while indeed gives more focus on the lats, leads to imbalances and more propensity for pain, injury, and bad posture. Having said all that, and given the popularity of this program, my questions are: The notion of punching harder is obviously attractive to me, but is Palev's way really that harmful long term? Since I also do rows, will that be enough to off-set the imbalances? or is it really not worth it, and I should just do the program, but with CaliMove's form? [link] [comments] |
| Posted: 22 Feb 2021 11:01 AM PST Looking for advice regarding whether or not to work in BCAAs into my diet & exercise routine. I'm 54, 5'4", 119lbs. Pretty good shape. I work out 5x a week. 2 strength training, 2 spin bike (1 with boot camp) and 1 treadmill hike or cross training (no running, more incline). I'm having trouble recovering. My muscles are continuously sore, and some joint pain. Looking for some advice! Thoughts? [link] [comments] |
| What is the best way to train planche without involving the forearms? Posted: 22 Feb 2021 12:04 PM PST And I really do want to do an exercise where it's a lean pretty much like a Planche but I can't think of what to do. I guess I could take two foam boxes and put my arms on them with me in the middle space between the boxes and lean forward and try to keep myself up. Idk. What do y'all think. It's gotta be a similar motion, not just handstand push-ups or pike push-ups. [link] [comments] |
| Posted: 22 Feb 2021 01:23 AM PST Hey everyone! I'm a beginner at calisthenics and have only been working out for about a week and a half now. I've noticed that I get tired and out of breath very quickly and I was wondering if this is normal or something I should be concerned about. For example, during my workout today I warmed up with a 2 minutes of jumping jacks and 1 minute of jump rope. I did 2 sets of push-ups, 10 reps. Followed them up with 2 sets of decline push-ups (2 sets, 10 reps) and I was immediately out of breath and tired. I got a 5 minute rest and continued with the rest of the workout. Is this normal or should I be worried about my health? Any help/advice is appreciated! [link] [comments] |
| Pandemic cardio for bad joints? Posted: 21 Feb 2021 10:32 PM PST Hey all, I have a pelvic floor issue that makes my hip and knee joints extremely inflexible and easily injured. Through years of PT and trial and error, I was finally in a good routine of body weight fitness for building muscle, becoming more flexible, and strengthening joints - and swimming for cardio and legs. Now in the pandemic, I've kept up with the body weight fitness and stretching, but I obviously haven't been able to go to my pool. I've recently realized I'm getting a little chonkier and it's making my knees more susceptible to strain. I tried doing some cardio workouts off the new apple fitness app, but it was a lot of jumping jacks and my knees hurt for 3 days afterward. So I'm wondering if anyone has some recommendations for cardio I can do right now that's easier on my knees? Thanks I'm advance! Edit: I have no equipment other than 5 lb weights and bands. [link] [comments] |
| L-Sit Progression, step between one leg up and v-sit? Posted: 22 Feb 2021 10:52 AM PST I've been slowly working through the l-sit progression, and am now consistently able to keep one leg up/one leg down with hands on the ground. I'm not able to move to a v-sit, however. Today I used a set of parallettes and was able to hold the v-sit. Based on what I've read, working from the floor rather than bars is better long term. But I was wondering whether moving to v-sit with parallettes was a reasonable half step until I'm able to hold the v-sit without them. Or should I instead just continue holding and adding time to the l-sit with one leg up/one leg on the ground? [link] [comments] |
| Is training in ladders/pyramid optimal for muscle hypertrophic and growth? Posted: 22 Feb 2021 02:32 AM PST Just wondering about the above. I usually do a bro split or push pull legs. But kinda wanna switch days up. Especially upper body. For example when you go like 5 pull ups, 5 close grip, 5 wide grip, 5 chin ups all in one set. Then up to 6 up to 10. Vadym oylenik does this n his physique is mental! [link] [comments] |
| Might be a stupid question but... what do I do with my scapula for back movements ? Posted: 22 Feb 2021 12:26 AM PST Hello, I've been into bodyweight training over the last 4 months and I'm loving it so far, getting stronger by the day. I've watch countless videos on YouTube and read the RR guide, but I can't find an answer to my question.Maybe I'm stupid and I totally missed it, in that case, I'm sorry. In some videos, I see guys fully disengage the scapula at the bottom part of a pull-up (like here), and guys full protracting the scapula at the bottom part of a row (like here). And sometimes, other guys don't. Here are my questions :
Thank you very much !! [link] [comments] |
| Attempting planche after a break? Posted: 22 Feb 2021 12:43 PM PST Hey guys! so im wondering if i can go train straight planche after having a 1 year and a half break from workout cuz of my both shoulders got fked up (tendinitis) now im alright i used to hold straddle for like 7 sec clean form i grew a little belly from this break not gonna lie and i dont have that much time to train basics and get back my strength (education) i only have time to train planche at home. what do u think should i go straight train it step by step with proper warm up etc or i should do basics for a period of time before going for planche? [link] [comments] |
| Posted: 22 Feb 2021 12:18 PM PST Hello all! 28M, 6' 4", around 190-200lb I had been doing the RR for about 7 months and just recently started an adapted texas method as detailed in the suggestions for intermediate routines. This was recommended to me when I made a previous post about stalling out on my pullups/dips. I also do light cardio (often jump rope) and mobility routines on my off days. I track my calories/macros and have been attempting to eat in a slight surplus (200 over TDEE). Overall I have gotten the strongest in my life from doing this routine. This community has been very supportive and helpful! That being said I still have belly fat that bothers me and while I have seen a definite increase in size I lack muscle definition. When I eat in deficit I lose some fat (belly is stubborn) but feel more tired during workouts and still don't see the definition I desire. I have tried increasing cardio on off days with limited results and my strength workouts usually suffer. Ultimately I workout for strength, health, and mobility but I'm not gonna lie I would like to be leaner and more visibly "fit". I will also note I was working out for a few years before doing RR, mostly lifting weights, and having the same problem. I am willing to put in the work but I am frustrated that I am not entirely sure how to achieve my goals. I do the best when I have a clear plan to follow so I am looking for routines/diets that will help me increase strength but also make my abs visible and my arms defined! Thank you in advance : ) [link] [comments] |
| Is doing only bodyweight basics with slow eccentric good for muscle mass? (and strenght) Posted: 22 Feb 2021 12:14 PM PST I mean something like this 3x per week -Pull-ups 3x8-10 -Dips 3x12-15 -Ring rows 3x12-15 -Diamond push-ups 3x12-15 -Toes to bar 3x8 With explosive concentric, holding 1 second, and atleast 3 seconds eccentric. Would it be nice to get muscled? Specially on arms? I can add dumbbell tricep extensions and hammer curls too. I have really never trained with slow eccentric and focusing on form, maybe for that reason my muscles aren't developed as I would like after 2 years of bodyweight training (also because I change of routine a lot and I dont progress how I could do) [link] [comments] |
| Pike Push-ups —> Chest to Wall HeSPU Posted: 22 Feb 2021 11:49 AM PST Hello everybody, I've recently run in to an obstacle in my HeSPU training. I don't know whether to train pike push-ups or HeSPU. I can currently do 4 reps of CtW HeSPUs, and my question is if that's enough to shift my focus from pike push ups to CtW HeSPU? At which point should one transition from pike push ups to CtW HeSPU? Any ~amount of reps? Thank you, and stay safe in these troubling times SJ [link] [comments] |
| Shuld I start doing tuck planche in straight bar before achieving full planche on floor? Posted: 22 Feb 2021 11:38 AM PST Hi, I'm training adv tuck planche in floor and parallettes, but in straight bar I only have tuck. My question is, should I first get the full planche in floor and later starting on straight bar? Or should I build strength in straight bar tuck position from the beginning while also training on floor? Sorry for the messy question, thank you! [link] [comments] |
| Posted: 22 Feb 2021 09:05 AM PST Hey friends! So I've been doing the RR for a few months, mainly the strength portion. I recently acquired a Bowflex Xceed which is good for doing accessory exercises like Chest flys, lat pull downs, cable rows, etc. I wanted to use it in between the days I do the RR and work on accessory muscles that don't get focused on with the RR. What would be your opinions on what movements to focus on? [link] [comments] |
| Incorporating Greasing The Groove in the Recommended Routine to increase Pull-Ups reps? Posted: 22 Feb 2021 08:39 AM PST Hi I've been doing the old version of the recommended routine for a while (below is my current progression and rep counts). I would like to start Greasing the Groove to be able to do more Pull-Ups and eventually doing muscle ups. I work out Monday, Wednesday and Friday. So how do I incorporate Greasing The Groove? Does that mean I don't do Pull-Ups during my work-out and rather just do small rep sets randomly throughout the day, every day? Or do I stick with my current sets on Work Out day and just add the low rep sets on rest days? Current progression :
[link] [comments] |
| Posted: 21 Feb 2021 02:56 PM PST --- FIRST the easy questions. Can anyone recommend me some weight belts for doing pullups, dips, and rows? Also, recommendations for resistance bands for me to start the nordic curl progression. Currently I can't even get close to doing a single one without them. I'm 75kg. --- SECONDLY - reps vs added weight for progressive overload. My goal is simply to have an attractive body, which to me is building muscle size all over. Should I do weighted pullups, or more pullups but unweighted? Does it make a difference? --- THIRDLY - I rejigged the routine, because the ab triplet made me hate working out, and I wanted to keep my arms looking super nice, so it now goes like this (all *3): 8 pullups 8 intermediate shrimp squats on each leg 8 ring dips 8 single legged deadlift on each leg, while holding 10kg dumbbells. 8 rows 8 ring pushups 30s ring plank 20 bicep curls of 10kg 30s ring plank 10 hammer curls into overhead presses How does this routine seem? The way I progress the ring planks is by extending my arms more so I'm approaching the hard part of an ab ring rollout. I plan to add more weights to everything that I can. Thanks! [link] [comments] |
| NEGATIVE PULL UPS, FIRST OR LAST Posted: 22 Feb 2021 06:25 AM PST Hey... Even though I am fairly strong at lat pulldown and bent over row, I am still only able to do 2 chinups (but the supinated grip gives me golfers elbow) and no pull up...at 225lbs... So...in a pull workout, consisting of all kinds of pulling exercises, would you do negative push ups first or in the end? Or maybe at the end of the back work before the bicep work? How many reps/sets would be sufficient (to get me strong enough for actual pullups) Thank you [link] [comments] |
| Cross training for beginner runners in corona times Posted: 22 Feb 2021 04:14 AM PST Hi, I started running recently. I would like to be running two days in succession followed by a rest day till I can manage to run daily. However, the last time I attempted this, I ended up injuring myself. Given this, I thought running on alternate days and some form of moderate intensity cross training would be a good idea. However, given the pandemic, going to the gym for a session on the elliptical machine or swimming would not be possible. What other forms of exercise other than walking can I include? I am NOT comfortable with cycling just yet, so exercises other than these three would be highly appreciated. [link] [comments] |
| Is a non sideways flag possible? Posted: 21 Feb 2021 03:14 PM PST Okay so i had this stupid thought while i was trying to sleep. Is it physically possible for a human to do a straight flag? Like a flag but not sideways where your body is facing to the ground and tou are finger to toe completely straight. Please someone answer. I'm dying to learn! [link] [comments] |
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