Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-30 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-30
- This is what happened when I tried to workout at a PUBLIC playground
- 1 Year Bodyweight Transformation | Never thought this was possible a year ago
- Small Victory - Celebration!
- Tight legs fix for L-sit
- How energy expensive is a calisthenics routine focusing on skills/strength?
- Am I over or under training my hamstrings?
- Improving my workout routine, thanks.
- Down to the final three notches on Iron Cross trainer, any suggestions of how to push through to the final one?
- Calisthenics beginner
- Can’t align hands during push ups
- RR suddenly harder - numbers dropping - diagnosis?
- Trouble with pistol squat on right side
- I hit a wall in my pull up/chin up progression, help!
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-30 Posted: 29 Mar 2021 09:01 PM PDT 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] |
| This is what happened when I tried to workout at a PUBLIC playground Posted: 30 Mar 2021 01:32 AM PDT Hello everyone, in these troubling times as you know most gyms are closed, so people make do with what they have. Up until recently I was blessed to be allowed to use my gym's equipment in open space which worket perfectly, as I am a powerlifter without much need for variety. This however stopped as the government found it dangerous :( Regardless the fact that I powerlift, BW fitness holds a special place in my heart, so I tried to find a public workout place to work at until my pull up bar and gymnastic rings arrive. It went fine for the first 3 sessions, but at the fourth a parent latched at me because I told one of his children to be careful when running around as I do my pull ups. He accused me of harassing and potentially molesting them, of illegal trespassing in a PUBLIC playground because I am an adult (only SOME instruments have an age limitation as they are too small/fragile). He also mentioned that I was creeping out other parents there, that I should NEVER talk to minors and that he would call the police. I did pull ups at the swings attachment bar when no kids were using the swings, his kids were just running around them doing figure eights and I was inbetween both swings. I only left as I was unsure of the legalities of the situation, as to which I found out later I was NOT doing anything wrong afte talking to the local police and my aunt who is a Judge. How do I avoid this stigma? P.S: I am 21 years old (look a bit older) at 185cm 100kg. [link] [comments] |
| 1 Year Bodyweight Transformation | Never thought this was possible a year ago Posted: 30 Mar 2021 08:26 AM PDT Ending Stats: Male, 148lbs, 175cm tall, 30 years old, 1 year transformation Diet: I ate 400 calories below my maintenance level of calories (bodyweight X 15 - 400) making sure to adjust this number accordingly as I lost weight. When I started I weighed in at 170lbs and was eating roughly 2150 calories. By the end I weighed in at 148lbs and was eating roughly 1820 calories. I practiced intermittent fasting at a 16/8 split. My 8 hour feeding window was from 2pm-10pm. I ate in a balanced diet making sure to hit a macro ratio of approx. 40% carbs, 25-30% fat and 30-35% protein. For lunch I would usually eat air-fried potatoes (white potatoes or sweet potatoes) with 2-3 soft boiled eggs. For dinner I ate the same but substituted the eggs for air fried steak, or chicken. For desert I would have one full size natural selection hazelnut milk chocolate bar and a protein shake. For snacks in between meals I would have pure protein brand protein bars, apples, bananas, or other fruits. Staying at a caloric deficit was an integral part of losing weight and revealing my ab definition. Exercise Routine: I followed the Kino Body Movie Star Bodyweight Program. I worked out 3 times a week (Monday, Wednesday, Friday). On Mondays my workout consisted of Handstand Push-up Progressions, One-arm Chin-up Progressions, Feet-elevated Push-ups, Bicep Curls, and Side-to-Side Bent Knee-ups. Wednesday's workout consisted of Pistol Squat Progressions, Squat Jumps, Bulgarian Split Squats, Single-Leg Hip Thrusts, Single-Leg Calf Raises, and L-Sit Holds. Friday's workout included One-arm Push-up Progressions, Sternum Chin-ups, Feet-elevated Triangle Push-ups, Bicep Curls, and Hanging Leg Raises. These exercises were done in a reverse pyramid, progressive over-load style in order to maximize reps and reach strength PRs on a near weekly basis. Not only did I slim down but this program made me a lot stronger. Just one example of a PR I reached: I started only being able to do 3-4 handstand pushups in one set and ended the program doing 16 hand stand push-ups in one set Motivation/Lessons Learned: I was never that into fitness, but as I approached my 30s I found myself increasingly unhappy because I could tell there was a clear disconnect between what I knew my potential was vs. what my body looked like at the time. I also began to feel chronic pain in my knees after skateboarding (an activity I've been doing since I was a teen). I knew I wanted to start taking my health/fitness a lot more seriously. I was working a 9-5 job at the time and any spare moment I had was dedicated to finding an approach to working out I could understand as a noob. I came across Greg O'Gallagher's YouTube channel, decided what the heck, I might as well try it and enrolled in his Warrior Shredding Program. I was only on this program for a few months when the you-know-what hit and all gyms started to close down. On top of that I ended up getting let go from my job and was forced to move to a cheaper apartment to cut down on living expenses. I felt like the last thing I had control of in my life was this fitness goal and I desperately wanted to retain the progress I had made so far… that's when I discovered the power of bodyweight training for the first time. I transitioned into the Kino Body Movie Star Bodyweight Training program. This allowed me to continue training even with just he finite amount of space my tiny apartment allowed for. One year and many hours of hard work and discipline has led me to my ideal body type for myself. I'm so much more confident, motivated, and continue to reach new PRs nearly every week. I'm more focused than I've ever been and now have a clear set of goals in mind for the next year and beyond. I've since started my own YouTube channel dedicated to showcasing my unique set of skills and passions I've acquired so far in life (Photography/Videography, Fashion, Fitness, Language Learning). I documented and condensed this entire 1 year transformation into a two-part series, it's definitely worth a watch if you want to really understand what this program is all about and how you could potentially benefit from Greg's approach to bodyweight training and diet Part 1: https://youtu.be/nIMLWULfDOQ Part 2: https://youtu.be/TZTayh4W9EE Going forward I'll be repeating this same program for the next 3 months and documenting my progress on a weekly basis. As my second cut on the Movie Star Program I've set a goal for myself to slim down from 180lbs (post bulking) down to a chiselled 160-165lbs. Feel free to follow along as I begin my next leg of my fitness journey! If you've made it this far thank you for taking the time to read this and I hope to share more of my experience with everyone on this sub reddit and hopefully on my channel as well! :) Thanks, and keep after your own fitness goals. If I can do it, so can you. -Relaxed Fit [link] [comments] |
| Posted: 29 Mar 2021 05:11 PM PDT I'm 43m, and I've never been able to do a real push up. Over the past year, I've been on a journey to lose weight (6'2", 280 pounds), and get more functional strength. I read somewhere on this subreddit, when trying to do pushups, to start with something more manageable - like using the wall. I successfully starting doing multiple sets of wall assisted pushups, and got to where I could do over 100. So I moved to doing pushups using my kitchen/bathroom cabinets. I've now worked myself up to over 100 of those. (Not at one time, mind you, but 5 sets of 20) I'm also doing bodyweight cardio using YouTube videos by Joanna Soh, who has some wonderful bodyweight exercise videos. I know that many people may say "big deal...it's a push up" - but i'm well on my way to doing a regular, good form push up on the ground. In the video, I get a lot of aerobic exercise, along with squats. Oh and I've been walking just about every day for at least 30 minutes. I feel better than I've ever felt! [link] [comments] |
| Posted: 30 Mar 2021 01:39 AM PDT I've always felt a huge stretch behind my knees when trying to do the l-sit or trying to touch my toes. Always thought that stretching would help but never saw any progress. Today I came across this video and after trying out the nerve flossing technique I was able to touch my toes with my legs straight for the first time in my life. This also made a HUGE difference in my L-sit, since I was able to lift my legs alot higher without feeling any streching. Just wanted to share this here since some of you guys could benefit from doing this. [link] [comments] |
| How energy expensive is a calisthenics routine focusing on skills/strength? Posted: 30 Mar 2021 07:22 AM PDT I'm asking as a general question but if anyone is interested in the details: I'm a 26 y.o. female. I train 5-6 times a week (upper - lower split) and my workouts are tailored around getting strong enough to be able to do the most basic skills in calistenia: Pull-ups, push-ups and pistol squats. My workouts basically consist of a lot of progressions, lots of isometric holds, lots of negatives (i say lots but I keep most of everything 5 x 5) with longuish rests in-between sets, think 2-3 minutes. Work outs take anywhere from 1 hour to 1:30h depending on how much time I have that day and on if I have time to spare on "accessory moves". I'm asking because due to health reasons it may not be advisable for me to engage in anything that demands too much energy of my body. I'm already walking an average of 10-13 kms every day, and I can't help that, so my option is to tapper down on the exercise. ON THE OTHER HAND THOUGH, I'm finally soooo close to a proper pull-up, I can already do a couple of push-ups and I managed my first proper pistol squat with my left leg this week! I really don't want to stop, it's only been a month but I feel like I've progressed so much! And this routine doesn't even feel too extenuating? I'd feel more tired back when I lifted weights with hypertrophy goals in mind. TL;DR: Training 5-6 times a week with a focus on skills/strength for calistenia, is that energy demanding y/n? [link] [comments] |
| Am I over or under training my hamstrings? Posted: 30 Mar 2021 06:31 AM PDT Hi everybody! As far as my leg training goes, I am mainly focused on vertical jumps, horizontal jumps, pistol squats, jumping lunges and sprints and some easier progressions as a finisher (ex. Bulgarian squats). I practice these exercises mainly as a strength preparation for my tricking training during which I train some basic flips and kicks. I also do kick focused workouts in which I perform a lot of kicking drills, for example raising your leg with a knee chambered and then extending and going back for reps (sometimes referred to as "sticky kicks"). I usually practice kicks every other day and do a leg strength focused session at least once a week. And of course I stretch almost everyday for about 40-50 minutes just for my legs. However I often experience a really unpleasant tightness in my hamstrings, mainly in the upper part of biceps femoris which also ties in with tightness in tensor fascia latae and occasionally this tightness extends to my whole semitendinosus as well. Atop of that, my passive flexibility improves very slowly, although the active has definitely improved a lot. So I'm wondering, am I working these muscles too often or should I implemented some isolation exercises for my hamstrings? [link] [comments] |
| Improving my workout routine, thanks. Posted: 30 Mar 2021 03:08 AM PDT Hello, im 21M and im doing bodyweight training for half of a year +-. 178cm(5´10) and 70kg(154 pounds) i read this reddit a lot and u helped many people with their routines and questions, so i decided to try it too. Here is my routine: 1.10min +- jumping rope + some stat stretching
3.1. 3x5 Pike push-ups (legs above hips) 3.2. 3x5 Tucked front lever pull-ups - im pairing these 2 exercise with 1,5min break between them 4.1. 3x5 Pull-ups + 10kg 4.2. 3x9 Ring dips - also pairing with 1,5min break
Im doing this 4 times a week (1h - 1,5h) + some leg training (i dont them too much, becouse its boring). I primary focus on technique and full ROM, idc about numbers. My goals are: strenght + muscle mass muscle up on bar HSPU (wall) straddle/full front lever I dont progress as fast as i want, so what do you think about my routine? Should i add volume or exercise? Its possible to reach my goals with routine like this or i should do more focused routine? I have skinny-fat figure, its worth to cut to low %fat to progress faster? Thanks for your advice guys, i appreciate it. [link] [comments] |
| Posted: 29 Mar 2021 10:22 PM PDT Long story short, 39, used to be able to do the cross a when I was younger. Started using the iron cross trainer and I'm down to the final 3 notches of the Iron Cross trainer (the one I have has 10 settings). I'm at least 10 pounds "overweight", not saying that I'm fat by any stretch, but I'm close to 200 pounds now and when I competed in grappling I was always 180-189, without cutting any weight and well, I'm heavier now and definitely not lean. I can perform a cross pull on the second to lowest setting when it's a good day, about three reps right now on the third notch. Anyone who uses the cross-trainer have any suggestions for getting to the final notch? I've been slacking on cardio lately, anyone who knows about this stuff think that leaning out and taking off the extra weight would get me there? Thanks in advance. [link] [comments] |
| Posted: 29 Mar 2021 06:57 PM PDT Hey! figured I'll give reddit a try and see if I can find any useful information for my questions I'm very active when it comes to the gym, and would say that level wise, I'm in-between intermediate and advanced. Exercise 5-7 times a week and try to stay as active as I can. While my main focus would remain with weightlifting at the gym, I've recently been really interested in getting into Calisthenics. I've done some research here and there and figured some of the important aspects when it comes to calisthenics: Core strength, mobility, and flexibility. 3 things that I need and will focus on more now. However, since I'm still keeping my focus with weightlifting, I want calisthenics as a second workout that I would do throughout the week, whenever I have time if I'm not working. Long story short, I was wondering if anyone has any tips, or even a small non-strict routine, they can share with a beginner. [link] [comments] |
| Can’t align hands during push ups Posted: 29 Mar 2021 12:07 PM PDT This problem has been haunting me for months: whenever I do push ups, I just can't align my hands without feeling very uncomfortable. I always put my left hand much lower than my right hand, this way I can do push ups without any pain in my shoulder or my elbows not bending at the same angle. I have read and seen that you should align them so that you don't create a stronger and uneven side. After filming myself doing push ups, I noticed that when I align my hands, my left elbow bends much more to the side. I have tried to correct it so that they both bend at the same "angle" and don't point too much outwards but I can't even do a single push up at this position. It feels really uncomfortable and as if I am using my right side much more to get myself up. I have tried looking up why this happens and what I can do to fix this, but have found nothing. Therefore I am posting this in the hope of finding some tips or exercises to correct my push ups. Thank you in advance! [link] [comments] |
| RR suddenly harder - numbers dropping - diagnosis? Posted: 29 Mar 2021 02:28 PM PDT I've just done my fifth RR session. I follow the recommended schedule of 3x per week, along with the other recommendations for the most part. Though I've kept the same progressions and rest time between, my rep numbers have dropped. To name a few examples, dips have gone from 7 to 5 ans rows from 8 to 6. Every exercise just seems more difficult overall. I believe there are 2 possible reasons. The first being the one I've seen here from the FAQ - "this seemed way to easy!" Yeah, it gets harder and I understand that. Its definitely a possibility, but I'm not entirely sure because 1) I try very hard on the form cues (but I will admit I've got stuff to work in in that area) and 2) I just finished a difficult track sprinting workout. I was tired from that so I used it as a substitute for the legs, but my upper body might be feeling it. Which do you think it is and why? [link] [comments] |
| Trouble with pistol squat on right side Posted: 29 Mar 2021 02:51 PM PDT Hey, First time posting here, and trying to seek some help to diagnose an issue I have. I'm trying to work my way into a pistol squat. Pre-lockdown, I climbed a lot and I see it as a good way to build leg strength + maintain / develop mobility. I can get into the bottom of an elevated pistol squat (on a box, with the extended leg below horizontal) on my left side when warmed up (still building strength and stability) but I have no chance on my right unless I elevate the heel. The main difference seems to be better hip mobility on my left side, I can fully bring my thigh in contact with my upper body, but not on my left. This brings my centre of gravity forward on my left and the weight is fairly evenly distributed. Ankles seem to get to the same position. Any ideas what might be causing it? [link] [comments] |
| I hit a wall in my pull up/chin up progression, help! Posted: 29 Mar 2021 10:11 AM PDT I'm 33, I weight 77 kg, my height is 178cm. I started doing this 14 months ago, and for the first time I have stopped seeing improvements. I do pull ups/chin ups twice per week. I alternate between 3 grips all the time: chin up, then neutral grip (palms looking to each other) then pull up. I started doing sets of 6 chin ups, 5 neutral, 3 pull ups. A year later I can do 11 chin ups, 9 neutral grip, 8 pull ups. The form is perfect too unlike at first, I take the chin above the bar every rep, I hit full arm extension every rep. I made lots of progress but it's been 2 months without being able to add a single rep in my series with any of the 3 grips. Any advice? I have tried weighted series (adding 8 kg), and sometimes trying new grips/positions like L sit pull ups, but when I go back to my 3 common exercises I see no progress either. [link] [comments] |
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