Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-06 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-06
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Chin ups from deadhang
- Hamstring slides have let me run again. I thought I had strong hams before...
- Pistol squats vs regular squats
- Check out my new self-made pull-up bar
- Best bench press replacements
- Fitness bands / Smart watches
- Elbow tendonitis and a brace
- Question for those who got COVID-19
- How big are you?
- Can you do a front lever ?
- Are you new to body weight training? You need to learn about progressions!
- At what point should I start training FL?
- Can I get a good workout with a 20kg olympic bar (no plates)?
- Is it okay?
- Pull up plateau should I add weight?
- So I am an underweight 23 year old male, did not exercise before, can't go to gym because the nearest one is 30km away. What can be a good work out routine for a beginner like me in these conditions? (broke so buying equipments is tough)
- Need your advice! Which fitness tracker (or maybe smart watches) is the best in your opinion?
- Sharp drop off by third exercise of hypertrophy routine. Should I take abnormally long breaks or reduce intensity of prior exercises?
- Are my muscle ups safe enough to continue doing them? Form check please
- Would a cheap (and wobbling) pull up station have a negative effect on pull ups?
- Best way to learn planche
- Program advice?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-06 Posted: 05 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] |
| Posted: 06 Feb 2021 12:55 AM PST Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Posted: 06 Feb 2021 07:08 AM PST I want to be able to do 10 consecutive chin-ups from deadhang position. Right now when I am hanging dead I can barely do a single chin-up. However when I am standing on a elevation of about 20 cm (+/- 8 inches) with my elbows just slightly bent I can do 7 consecutive chin-ups. The main 'problem' right now is the first part, going from deadhang to having my arms slightly bent. What is the best way to continue from here? Should I only do the full chin-ups? Do a mix of both? Go back to doing negatives? And what set/rep rhytm should I use? [link] [comments] |
| Hamstring slides have let me run again. I thought I had strong hams before... Posted: 06 Feb 2021 08:16 AM PST I had developed a tendonopothy on the medial side of my knee. Any time I ran even a km it would start to swell and if I pushed it to 5km i could barely walk for a week. I could only do online physio due to lockdown. Their recommendation was a mix of basic glute and hamstring exercises. I pretty much dismissed the fact that I could have weak hamstrings as I could deadlift over 2.5 times my bodyweight... I was very wrong. I started the RR at the start of January. As part of that I have been doing hamstring slides using a skateboard, I've never felt such a deep effort in my hamstrings before, and the first DOMS were fairly intense! I went for a run last week, and for the first time in months I could go for a run just two days later and felt absolutely fine. Moving from free weights to bodyweight exercises for the first time in 10 years due to lockdown seems to have been a bit of a blessing on my body. I'm feeling a lot of benefit to the balance of the RR, so massive thanks to the community here for putting that together!! [link] [comments] |
| Pistol squats vs regular squats Posted: 06 Feb 2021 08:10 AM PST I can do 50 regular squats in one set, or 10 pistol squats. When I do the regular ones, I have to stop because of the burn (lactic acid). However, for the pistol squats I am just not strong enough to do more, I don't feel that much of a burn though. When I do a bunch of regular squats I can feel them much more and the quads get pumped as well, not so much with the pistol. Should I continue with regular squats or pistol squats? To gain strength and mass Edit: I decided to invest in a squat rack and plates [link] [comments] |
| Check out my new self-made pull-up bar Posted: 06 Feb 2021 09:08 AM PST I made a new pull-up bar from wood beams and planks and I am really happy how it turned out! My old pull-up bar doesn't fit in my new apartments door frames so I got the idea to make one myself. Hopefully it can inspire others in need of a cheap pull-up bar. Video of me making it - https://youtu.be/68mL4tv4x3g Picture of the finished product - https://imgur.com/a/t1Wxi0Q Can't wait to start using it! Will start on RR next week [link] [comments] |
| Posted: 06 Feb 2021 08:57 AM PST So I woke up this morning and found myself missing the way my chest felt when I used to bench. I'm arguably in better shape now through body weight fitness, running, and yoga, but something about having that chest made me feel proper jacked, you know? I only do dips and some yoga hits the chest. Not really a fan of push-ups. I have access to a playground where I do pull ups and dips. Any good recs are appreciated. [link] [comments] |
| Posted: 06 Feb 2021 07:35 AM PST TL;DR: Do you find that a fitness band is a positive addition to your fitness routine or lifestyle? What do you like / not like? So I have been doing the RR for a few weeks and I'm enjoying it so far. In the past I've struggled with fitness for a number or reasons. The biggest reason is that I just get bored working out. So in 2019 I was really determined to get healthier and started doing BJJ after not having doing any MA in about a decade. Doing BJJ ultimately gave me a motivation to work out and I joined a gym and had a trainer and life was good. The COVID blah blah blah and I gained back the weight I lost and drank a lot of beer. In the lock down time I experimented with kettlebells, yoga, and bodyweight routines. Ultimately I've been able to get back to BJJ with a small group (and I'm vaccinated now) and I've settled on the BWF RR with some kettlebells thrown in with the squats and deadlifts. I've been researching fitness trackers but all I can really find is information about how they do or don't motivate people. At this point I'm pretty self motivated and enjoy the progress I'm making so I don't care about getting my 10k steps in. I'm kinda interested in trying a fitbit or something but I don't know how it might help me other than being a novel little gadget. Additional things: I don't care too much about texting from my watch etc... I'm trying to be less distracted by my phone and not give it more of a way to get my attention. I do like to bike in the warmer months so GPS tracking could be cool. [link] [comments] |
| Posted: 06 Feb 2021 10:42 AM PST Hello, I have been experiencing elbow pair for some time now. Yesterday I did dips and hit a new PR, I also can't move my arms well now. I am wondering if anyone who has experienced elbow tendonitis has tried using braces with any luck. My new routine is all bodyweight and I would hate to have to stop. [link] [comments] |
| Question for those who got COVID-19 Posted: 06 Feb 2021 08:09 AM PST Hey everyone, not sure if kind of post is allowed, but here goes. Recentrly I got diagnosed with COVID. My sympoms are very mild, but I stopped working out for the time being. My question is, for those who has/had it, how did it effect you workouts, did you reduce the intensity, frequency for anything else? Please share you experiences as I dont want to losse all the progress entirely. [link] [comments] |
| Posted: 06 Feb 2021 11:54 AM PST This is a half self-appreciation, half-poll post How big are your biceps. I read that the average is 13in for a 18 year old male but I have yet to find anyone who isnt a gym lad have 13in biceps. So what are your bicep circumferences? Just asking for a frame of comparison and also, whatever you got make sure to own that shit. You are all greek gods. Thanks. [link] [comments] |
| Posted: 06 Feb 2021 07:07 AM PST If your answer was yes how long did it take you from being able to do 1 sec to 5 sec And from 1 sec to 10 sec ? [link] [comments] |
| Are you new to body weight training? You need to learn about progressions! Posted: 06 Feb 2021 12:56 AM PST Everyone is different and the beauty of Callisthenics is that it can manipulate levers to make an exercise easier or harder. Let me give you an example of an absolute beginner workout which uses these progressions below. First warm up to prevent injury. For this you can do star jumps as you're young and have healthy joints. Once you get more advanced you can modify for increased difficulty by doing star jacks. You can also do burpees for a variation. Then move onto chest. Find a level you're comfortable at then perform 10 reps for 3 sets. Level 1 - Knee pushups on elevated surface. Find an elevated surface and if you have a hard floor place something on there to protect your knees like a yoga mat. Get down on your knees and with your arms shoulder width apart, place them on the elevated surface. Then push down. You will find you outgrow this exercise very quickly and so you can progress to Level 2. Level 2 - Knee pushups on ground. The horizontal floor means you will load your chest more rather than taking the load on your knees, making the exercise harder. Keep your arms shoulder width on the floor and make sure to go down using the whole range of motion. Level 3 - Full pushup. You can do these on the ground or on a slightly elevated surface to make them easier. Again, make sure you protract your scapulae at the top of the movement and go down at least until your upper arms are parallel to the floor. Level 4 - Archer pushup. Make sure your hands are wide apart - about 1.5 times your shoulder width. Then move your upper body to one side so it loads 1 arm more than the other. Push down and up - one arm should be doing more work than the other for that single rep. Then shift your upper body weight over on the other arm and repeat. Next you hit back. If you don't have a pullup bar, the best way for beginners is a resistance band. Level 1 - Resistance band row. Sit up on the floor with your legs out straight together in front of you (can sit on the yoga mat). Catch one end of the resistance band out on your feet and with your hands supinated grab the other end of the resistance band. Pull it towards you - this should be quite simple and again you will outgrow it quickly. Level 2 - Modified resistance band row. To make the exercise more difficult, grab the resistance band closer to where your feet are. This will make it much harder. Level 3 - Folded resistance band row. In the same seated position, fold the resistance band in half and place the middle of it over your feet as before. It should form 2 loops for you to place your hands inside. This will make the exercise significantly harder. Level 4 - Modified folded resistance band row. Perform level 3 but hold closer to your feet. At any stage of the above you can switch out your band to a stronger version so you can improve the resistance incrementally. Next on your list is legs. This is probably the easiest to hit at home. Level 1 - Chair squats. Place a chair behind you and squat down with both legs while resting on it, then explode back up. This, again, will be quite easy for you and you will outgrow it quickly. Level 2 - Straight squats. With your arms out in front of you, squat down until your thighs are parallel to the ground. Ensure your form is correct with knees not hanging beyond your toes and spine in a neutral position. Then push your legs up back to standing and repeat. Level 3 - Assisted pistol squats. Repeat level 1 but use only 1 leg. Make sure to explode when coming off the chair. Level 4 - Pistol squats. Perform a 1 legged squat without using the chair. The second leg should be held out straight in front of you while you squat down on the supporting leg. This will take both balance and strength! Finally, you will reach the abs. Level 1 - Beginner V crunch. Sit on the floor (can be on the yoga mat). Place your arms out behind you and have your legs bent in front of you at a 90 degree angle at the knee. Bring one leg up to your chest then alternate with the other leg. Again, this will be quite easy for you so you can progress to Level 2. Level 2 - Supported V crunch. The same position as Level 1 but now use both legs. Level 3 - V crunch. Sit on the floor. Place your arms by your side and your legs straight out in front of you. Now lay back but do not touch the floor with your back and lift your legs slightly off the ground into a hollow body position. Then bring your upper body back up to the sitting position while bringing your knees to your chest. Level 4 - Advanced V crunch. Perform level 3 but with your arms over your head. The lever makes the exercise significantly harder. Make sure to vary your intensity and rep range, eat well, get sufficient sleep and take rest days. 3-4 days a week of this should be more than enough to start seeing progress. Good luck on your journey and I hope you're excited to see the new, improved you! [link] [comments] |
| At what point should I start training FL? Posted: 06 Feb 2021 09:51 AM PST I have been training calisthenics for a 11 months now. I have terrific progress in this year. I have been dedicated to setting the building blocks for foundational strength. I stuck with the basics, pull ups, dips, rows, and push ups. I got really strong with these movements. 11 months ago, I could hardly do 4 pull ups, even with less than ideal form. Now, last I checked, I can do 11 clean pull ups, and muscle up on rings. I decided I have built enough foundational strength to amp up my training a bit. Previously I was training 4-6 days a week, training upper body 3-4x a week, and legs 2-3x a week (upper/lower split). For the past week or so, I switched to a PPL split, training 6x a week. On push days I train straight arm pike pushes, planche push ups, and dips. I generally don't have issues with my push strength, I am confidently able to safely and healthily perform these strength exercises at a sufficient volume. My pull day is a mirror to my push days. I train FL negatives, arc rows, and pull ups. This is where my problem arises. Even fully tucked, FL negatives are extremely hard right now. I find it very hard to do more than 6 negatives TOTAL. I generally do 3 reps, for 5 sets. But lately I can hardly do more than 2 reps, and have to stop on the 3rd or 4th set. A couple months ago, when I first attempted front levers, I was able to do 5 sets of 3 skin the cats. So what gives? I generally don't have issues with arc rows. I can knock out 5 sets of 5-6 reps pretty confidently. But I find issues once again with pull ups. On rings, I am very confident in my pull ups. I can do 5 sets of 4-5 reps. But on the bar, after the 2nd set of 3-4 reps, I can already feel myself hit failure. I do not know why this happens. It's partly due to the fact that I train them last, and already pre fatigued from FL negatives and arc rows, I know that. But even about 2 weeks ago, when I would train pull ups first, I found myself getting much much weaker in my pull ups. I am struggling with my pull strength lately and I can't seem to get to the bottom of it. I deloaded during Christmas, and greased the groove about a week after getting back into my training. [link] [comments] |
| Can I get a good workout with a 20kg olympic bar (no plates)? Posted: 05 Feb 2021 11:32 PM PST I'm at 22 year old female about 145lbs who is trying to get into a routine of working out everyday. I've been working out with two 10lb dumbbells but it's not very challenging. I was thinking of purchasing an olympic bar but no sure if it's worth it. I'm a beginner in strength training but thought i could do some squats, overhead press, bench press, RDLs, and hip thrusts to start. However, i cant afford any plates currently so can i gain strength with this? [link] [comments] |
| Posted: 06 Feb 2021 11:23 AM PST Is it okay if I take one scoop of protein powder + vitamin A-Z + omega 3 per day + maintain 1000 calorie intake and walk for one hour everyday? [link] [comments] |
| Pull up plateau should I add weight? Posted: 05 Feb 2021 07:05 PM PST In the rr it says to reach 3x8 then add weight but I've been stuck at 8,7,6 for a long time now, would it be beneficial to do something else? I can do 10 pull ups as my max in one set. [link] [comments] |
| Posted: 06 Feb 2021 10:59 AM PST guide me to the required resources ;_; thanks in advance. [link] [comments] |
| Need your advice! Which fitness tracker (or maybe smart watches) is the best in your opinion? Posted: 06 Feb 2021 10:43 AM PST Which fitness tracker (or maybe smart watches) is the best in your opinion? Fitbit, Garmin, Apple Watch or ..? Help me 🙌 [link] [comments] |
| Posted: 05 Feb 2021 10:28 PM PST Hey everyone started doing the "Basic Hypertrophy Routine" from the wiki a while ago and ran into a problem. Here is the routine for those curious https://docs.google.com/spreadsheets/d/1fWwlNMKoz2hUjhwavSgrh6YdRXR2z5exhmK-3_mraTs/htmlview# On the push day I do full sets of Ring dips turning out at the top. So on week 2 5 sets of 8 reps. I take 1 minute breaks between all my sets except my last set, I take 90 seconds. I have to take 2, 5 second breaks after rep 6 on my last set to make 8. Last set is truly to failure, and all sets leading up feel like a very good weight. Then I do my pike push-ups feet elevated about 18 inches. Once again manage to do 5 sets of 8 with 1 minute breaks, form feels good and I feel like I have a good burn. For my push-up set I do PPPU. I follow "Fitness FAQ's" advice and use a wall as reference for my head so that I can't cheat and rock backwards (reducing tension) on my way up. I have decent progress on this hands back probably 5'-7'. I do my first set of 10 reps then rest a minute and try my second set. I manage one PPPU and then fail after 1 clean rep. I immediately drop down to normal push-ups get 1 more rep in and fail again. I try to do hand elevated on a 18" table but still fail. I have to resort to a very high waist height counter to finish my set. I tried taking a 2 minute break and doing normal push-ups for set 2 failed after 2 reps and went back to the counter. Set 3 tried the 18" table couldn't do it so just gave up and did counter for the remainder of sets. This was not a one time thing due to poor recovery I have run into this problem every time I try the push day. Pull day isn't too bad because I can really shorten the rings for my curls and fly to reduce resistance. For reference with the Recommended routine I was doing 3 sets of 10 PPPU, successfully after doing weighted ring dips 7-7-7 with 25lbs. So I think I have a decent strength base to start hypertrophy. Here lies my question how should I go about my workout. Should I; a) take longer breaks >3min.....this seems bad for my hypertrophy goals. b) reduce intensity of prior excersises. Take feet off table on pike push-ups.......seems silly to reduce something that I am not struggling with c) accept my dilemma a just do hand elevated push-ups for my push-up set......really don't want to do this as I love PPPU and planche push-ups are a long term goal of mine. I searched lots but couldn't find an answer to my specific dilemma. Mods feel free to remove if I broke any rules. [link] [comments] |
| Are my muscle ups safe enough to continue doing them? Form check please Posted: 06 Feb 2021 09:22 AM PST Here's the video: muscle ups form check Obviously they aren't "strict" muscle ups. There's some clear kip and swing required in each rep. And I can only train them in sets of 2 - 3 reps, so im not that good. Hit me with the true form checks people! If doing muscle ups like this will cause me injuries then I want to know even if its tough to hear. I dont want those shoulder / elbow problems people talk about with poor muscle up form Further context:
[link] [comments] |
| Would a cheap (and wobbling) pull up station have a negative effect on pull ups? Posted: 05 Feb 2021 05:12 PM PST So you all know the situation. Visiting the park is cold and crowded. I dislike the bars set on the door frames and shouldn't damage them also as I'm renting the house. I saw videos online of home stations and they all seem to wobble. Any thoughts? Edit: thanks for all the responses and help! [link] [comments] |
| Posted: 05 Feb 2021 08:17 PM PST |
| Posted: 05 Feb 2021 10:38 PM PST Hey guys! I am in dire need of help. I am primarily into powerlifting (5+ years) and I consider myself an experienced intermediate lifter ; I have a fair amount of training experience but lockdown has forced me into training at home for the past 10ish months. I do not know how to progress, nor how to program for bodyweight exercices when my aim is to gain athleticism/strength/etc. my physique has gotten worse in the last year and it is really messing with my mental health at this point. My so called bodyweight maxes are : 20ish pull ups - 45ish dips - 70ish push ups - I can't do free handstands, but if I use momentum to lean against a wall I can do 10ish handstand pushups - BW+80lbs pull up in the gym - BW+135lbs dip in the gym I would love to be able to do one arm chins, handstands, all the crazy stuff I see on youtube lmao...I just don't know where to go from here. If you can offer a program, advice or guidance, I would be eternally grateful. Thanks [link] [comments] |
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