Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-12 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-12
- Great tip for learning the L-sit (no equipment needed)
- I finally did my first pull-up (and 5 more)!
- Small contribution to this cracker community.
- i have rings but no pullup bar. any door exercises to try?
- From 0 to 10 pull ups
- Bicuspid Valve plans?
- Really struggling with the false grip.
- Will Neutral Grip Pull Ups Help Increase Reps For Normal Pull Ups?
- I finally achieved a long term goal but I do not feel the way I expected to feel.
- 1st ring muscle up!
- Went from 1 to 4 ring muscle ups in 1 day!
- Pullups using tempo instead of max concentric reps
- About to attend my first gym session tomorrow morning. Signed up today, any tips/advice?
- Single shoulder isolation/mind-muscle connection/addressing muscle imbalance
- Pull up in the shower
- Any tip for learning and progressing in hamdstand?
- One arm pull-up attempt- can break the dead hang yet can't finish the rep. (video included)
- Regular pull up vs neutral grip pull-up
- just please help me out here
- Pull Up Fighter Program Help
- Strategies for Greasing the Groove??
- Gymnastics Rings Programs
- Arm workout
- Tips for breaking 100lbs chinups plateau ?
- Brand new place no gym
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-12 Posted: 11 Mar 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] |
| Great tip for learning the L-sit (no equipment needed) Posted: 12 Mar 2021 11:20 AM PST Do it in the bath! The less you fill the bath, the harder the L-sit will be as more of your body will be out of the water once you assume the position. Similarly, if you fill the bath right up, more of your body will be under the water making it nice and easy for you to hold the L-Sit Using your natural buoyancy in the water to help you as your legs and butt will float making it easier for your arms, shoulders, back and abs to hold the position As long as you have a bath and water, it's free and no need for those expensive resistance bands and tricky setups If you're not able to hold it for a second yet naturally, you'll be able to hold it for quite a long time in the bath! Thought it was quite a handy trick [link] [comments] |
| I finally did my first pull-up (and 5 more)! Posted: 11 Mar 2021 07:56 PM PST I (26M, 134lbs) started doing the RR since December 6, 2020. I've never seriously worked out before that, and I've never been athletic or active in my life. Shortly after, I started seeing some visible results, and was feeling quite motivated to continue. Everything was progressing well, except my pull-up progression. I have progressed to chin-up negatives since January 15, but have been stuck at around 6 x 3 sets since then. (I initially tried pull-up negatives but couldn't control it at all, so I switched to chin-up negatives, which I found easier. Also figured I might as well work a little more on my biceps.) Between January and March, every now and then I'd try doing one full chin-up at the start of my workout, but it never worked without a little jumping. And I couldn't do a second one even with jumping. I searched everywhere and everyone kept saying the same things: just do more negatives, grease the groove, go slower. I tried all of that on negatives, but they made no difference. I didn't add more reps to my negatives (6 was my absolute max), and I still couldn't do a single full chin-up. I was stuck doing the same thing for two months. And even though I was still seeing some bicep and back gains, I seriously thought I'd never be able to progress. Then this Monday, I wanted to try a full chin-up again, but for no reason at all I decided to do a pull-up with neutral grip instead. And I just went straight up. No significant effort, no grunting, no jumping. Just straight up, chin over bar. It felt amazing and I honestly couldn't believe it was finally happening. As I slowly came down to a dead hang, I was still feeling in control. So, without letting go of the bar, I decided to do one more. And then I did four more! It was surreal. It felt like muscles that I didn't know existed before all calmly supported me upwards. Suddenly I went from 6 negatives to 6 full neutral grip pull-ups. (Of course my excitement took me a little overboard; 5 reps x 3 sets is probably my sweet spot now.) TLDR: If you feel stuck, try changing your grip! Hopefully this story will help some of you. If I can do it, so can you! And thanks to r/bodyweightfitness for this awesome routine! [link] [comments] |
| Small contribution to this cracker community. Posted: 12 Mar 2021 10:24 AM PST Hey legends! Hope everyone's staying fit and healthy and not stacking on the covid 19lb. Stumbled across this amazing group almost a year ago while I was doing my ADOCAD workouts (A deck of cards a day). I work in remote areas and don't have access to gym equipment so after some toiling I've been crushing the RR for 9 odd months with some rings hanging in a tree. I just wanted to share what I've been doing for logging my progress as it's simple and efficient which i find is the key to being consistent. I picked up one of those 4 colour Bic pens and log reps and sets accordingly. GREEN - Felt good! BLACK - Felt ok and kept form but not green! RED - Felt sloppy and lost form. (https://i.imgur.com/829zfzJ.jpg) Voila! Stay strong champions.. [link] [comments] |
| i have rings but no pullup bar. any door exercises to try? Posted: 12 Mar 2021 11:26 AM PST so, im at my parents house this lockdown and im starting to feel incredibly depressed. most probably because i have a lack of autonomy here. you cant get anywhere in this town without a car and my parents are just constantly busy and when they do take me out to skate etc i feel like a burden to them and they always want to leave early. its terrible. i bought my gym rings over hoping i could get some kind of doorway pullup bar, but they just dont like the idea of that. if it requires drilling, its a no, but if it doesnt, its too dangerous to climb on according to them and im just so sick of rotting in my room and waiting for when they have free time. i HATE this house i just dont know how to tell them. im barred in literally. im at my limit god i cant take this anymore. idk if its me like if im a difficult child and i need attention 24/7 for me not to feel like shit but JESUS i am bored out of my MIND. anyway so what this post meant to say is i have the rings and i have a door,, any ideas? [link] [comments] |
| Posted: 12 Mar 2021 02:20 PM PST So i just recently achived my goal of going from 0 to 10 pull ups, just wanted to know how long did it take you guys to achieve it or at least how much did it take you guys to have a similar improvment, im just curious if my training was bad or if i can improve it in anyway depending on the amount of time i took comepared to everybody else. [link] [comments] |
| Posted: 12 Mar 2021 10:58 AM PST So let me preface this by saying I was always an athlete growing up played Ice Hockey till I was 28. After College though I had a nasty leg accident and was on my ass for 6 months. Put on a lot of weight that never seemed to come TOTALLY off. Fast Forward, I am 41, and a few years back discovered I have an aortic bicuspid valve, and all recommendations to not have that progress faster is that I can no longer heavy lift or push heavyweights. I moved to Brazil (No Ice Hockey Here) but found passion and a fun team and group of guys playing baseball and a good place to train. I could stand to lose a good 5-10lbs id say. I have tried Freelytics with ok success. Covid is HORRIBLE here so my training is on hold I do 1 personal day a week with a coach otherwise I'm in my house feeling bummed losing some gains gaining a few lbs. Any suggestions, some goals are Weight Loss, strength gain, and mobility. I have been also doing ROMWOD for mobility its been a huge help as I have NEVER been flexible at all. Any advice or anyone in similar situations I would love to hear what works for you as an older but active guy like myself. [link] [comments] |
| Really struggling with the false grip. Posted: 12 Mar 2021 12:44 PM PST Working towards ring muscle ups, and while I can do plenty or ring pull ups and dips I am really having a hard time with the false grip. Even when my feet are supported I can't hold it, my hands just slip to the bottom of the ring. All the advice online has just been "do more false grip holds" so I'm unsure of where to start. Tips? [link] [comments] |
| Will Neutral Grip Pull Ups Help Increase Reps For Normal Pull Ups? Posted: 12 Mar 2021 10:27 AM PST I was thinking of switching my weighted chin ups to weighted neutral grip and I know the differences between the 3 grips aren't that much but I was wondering if the neural adaptations are the same if I did pronated grip. Basically I am wondering if doing neutral will still get my pull up reps up than to do pronated grip because in my 2 pull sessions 1 is pronated other is neutral. [link] [comments] |
| I finally achieved a long term goal but I do not feel the way I expected to feel. Posted: 12 Mar 2021 07:27 AM PST Been doing calisthenics for 2 years and 4 months now, starting from literally 0. There was a lot of inconsistency in between due to wrist injuries that I still suffer from. I was in PT for almost a year and I couldn't train any handstands or Planche progressions at all and I still have to really take care of anything wrist related. Anyways, since 2 months I switched from RR to Front Lever / Planche split (so basically Push / Pull) and improved dramatically. Since I started training my big goal was to achieve the Full Front Lever and the Planche, but due to the injuries I expected myself to never get to the Full Planche, so I hoped that I could do the Straddle Planche one day at least. Yesterday I tried the Straddle Planche and was able to hold it for 2-3 seconds for the first time ever. After so much training I reached my goal. Usually I should be proud of myself, but honestly I feel kind of depressed. I do not feel happy at all, I feel disappointed and I can't explain why. Yes, the form is not perfect and there's a lot to work on but it's still a hard skill in my opinion and one should be happy to achieve it, I respect everyone who can hold a Straddle Planche with good form. I don't even know what I am expecting from this post. But I am curious if there are people who feel the same way - reaching a goal that they aim for but not feeling accomplished. By the way, here's a video of that attempt yesterday. If anybody sees an obvious flaw in it that I should work or focus on please feel free to tell and criticize me. [link] [comments] |
| Posted: 11 Mar 2021 01:53 PM PST After many months of trying I finally nailed a ring muscle up. The one thing I'm struggling with is coming back down from the dip and back into the pull up without losing my false grip. Any advice? I'd like to do more than one. I'm definitely strong enough I just need help with the technique. Edit: Just went to the park with my new wooden rings and with the tips you guys gave me. I was able to hit 4 muscles up which is absolutely nuts! Here's the link to my updated post with the video https://www.reddit.com/r/bodyweightfitness/comments/m3uiny/went_from_1_to_4_ring_muscle_ups_in_1_day/?utm_source=share&utm_medium=ios_app&utm_name=iossmf [link] [comments] |
| Went from 1 to 4 ring muscle ups in 1 day! Posted: 12 Mar 2021 03:54 PM PST Couldn't have done it without your help. I used all the tips u gave me and I was able to do much more more because of it. Thank you guys. And also thank you to the people who suggested I get wooden rings. Best purchase ever. So much better than plastic. I also added a video of me doing it if u guys have any advice on how I can do it better cuz I know I could definitely improve it. [link] [comments] |
| Pullups using tempo instead of max concentric reps Posted: 12 Mar 2021 09:32 AM PST So boys ive been thinking i could do roughly 16-17 pullups then got injured not related to training and i could only do max of 12, now im thinking about instead of just focussing on the pulling up and flopping down. I'm doing them on a tempo max speed pull 1s pause and 2s negative and do 7 sets of that about 8-10 reps per set, would this type of training yield more benefits than just all out max reps no tempo? [link] [comments] |
| About to attend my first gym session tomorrow morning. Signed up today, any tips/advice? Posted: 12 Mar 2021 02:51 AM PST Hello everyone. Tomorrow will be my first ever gym workout. Any advice you'd give to a starting member of like unwritten rules or what not to do? Thanks. [link] [comments] |
| Single shoulder isolation/mind-muscle connection/addressing muscle imbalance Posted: 12 Mar 2021 11:30 AM PST I am always scared to post anything here. :P One particular thing I am trying to achieve is to better isolate my shoulders. I need that for dancing, especially salsa, where shoulders are the main point of expression for men. I have gotten better at this thorugh just training that, but also expanding my mobility and strength in the shoulder joint through various bodyweight exercises that engage the scapula (mostly taken from the Antranik basic routine which I am following now). However, to be able to do the "salsa shoulders" well, I need to learn to move them independently from each other. That in itself is not a huge problem, but I noticed my right shoulder just won't move by itself. I can isolate my left shoulder and move it forward, backward, up, down, to the music and without the music, I can move both shoulders together, to a degree, but just moving the right one seems impossible. Every time I try I essentially move my chest or just rotate my entire frame. I did suffer an injury there about two years ago on a rear delt fly machine, back when I was training at a gym. But I just stopped training shoulders for 2 weeks and then the pain disappeared and I was able to do everything like before. I have asked a physio about it like a year ago, before the pandemic, but he wasn't really able to help me. My mom (who is a medical doctor, but also my mother) says it is because I spend too much time using the mouse while using the computer, and I am right handed so that could create an imbalance there. Anyway, I am curious if you know a way to isolate just one shoulder using some bodyweight exercises and basically increase the mind-muscle connection there and learn how to use it on its own. Most of bodyweight shoulder exercises I saw use both shoulders... Or should I get some sort of scan at a hospital and try to talk to a doctor about it? [link] [comments] |
| Posted: 12 Mar 2021 03:12 PM PST I've been doing pullups with the bar used to slide the shower doors, it works fine but it hurts my hands quite a lot so I can't do as many as I normally can. I'm also worried one day it might collapse but I can't think of a better place I can do pull ups at. The only alternative is the top of the stairs but it's way harder to grip well, also impossible to do chin ups there and it would be weird if my housemates see me do this. Any idea where else I can do pull ups in my house without buying a pull up set since gyms opens in 2 months here. But I still want to be able to do pull ups in the meantime without spending money. [link] [comments] |
| Any tip for learning and progressing in hamdstand? Posted: 12 Mar 2021 12:37 PM PST My goal is to hold a handstand comfortably for atleast 1 minute. Just got into hs training about 3 weeks and currently i can hold a wall hs with face toward the wall for around 45s. Anything is appreciated. [link] [comments] |
| One arm pull-up attempt- can break the dead hang yet can't finish the rep. (video included) Posted: 12 Mar 2021 08:51 AM PST I've been told that breaking the dead hand is the hardest part, though curiously, in my case at least, I just get stuck in the 90 degrees angle. Is that caused by some sort of unusual muscle imbalance? [link] [comments] |
| Regular pull up vs neutral grip pull-up Posted: 12 Mar 2021 05:55 AM PST I'm currently not able to do a pull up and usually when I'm doing declines my shoulder just doesn't feel comfortable. However, a neutral grip pull up decline feels fine - guessing this is because my external rotation isn't great? I'd like to focus a bit more on my lats, so would prefer to work on doing a regular pull-up. I've been doing 2x30 band pull aparts; then 3x8 face pulls; then 5x10 inverted rows, and to finish I do 3x3 neutral grip pull-up declines. Any recommendations for additional exercises that will improve a regular pull-up? [link] [comments] |
| Posted: 12 Mar 2021 07:56 AM PST so I'm a 15 y.o. and I've gained a lot of weight because yay lockdown! i was 74 kg when it all started and i still had belly fat. right now I'm 84-85 (yeah please help me) and yeah still very fat. i want to lose all the excess weight. could really use some pecs and abs tbh. my current routine is 1. bicycle crunches x200 2. v ups x200 3. wide chest pushups x125 4. burpees x20 5. Dumbbell chest 1 x100 6. Dumbbell chest (it's different from the previous one) x100 7. Dumbbell chest pull down x100 8. And sometimes 30 minutes on the cross trainer with 15 and 7 resistance (I change it every 5 minutes or so) i don't necessarily do all of this in succession. i take breaks. LONG breaks. I do some of them in the afternoon and the rest in the evening. I can't really change my diet at the moment because my mom wouldn't let me (aww such a helpless little baby XD) but I try to avoid the really junk food. So do tell if I should change my routine in anyway. Also is chewing gum gonna harm my weight loss in any way? It's kinda very sugary. [link] [comments] |
| Posted: 12 Mar 2021 08:42 AM PST My current max for reps on pull ups is at 16 and I want to get this in 20s. I read about the fighter pull up program and how it's boosted everyone's max reps by a lot, so I wanted to try it out. I noticed there is a template for a 15 rep max online, but I don't really understand how it works. Can anyone help explain how to make this program work for my rep count? Thank you so much. [link] [comments] |
| Strategies for Greasing the Groove?? Posted: 12 Mar 2021 03:53 PM PST Hi, I've read up on some top posts about greasing the groove and was wondering about how y'all incorporate it around your training. Do you GTG w/ just one exercise a week? Can you use diff exercises for different days? I am pretty intermediate, so I run a 6- day split. Should I GTG on pull ups one day and on dips another? If so, do you GTG w/ dips on your push day, or on a different day? I don't want to go crazy w/ over-analyzing it but I wonder what's the best approach to get in that extra frequency and not compromise recovery. I don't have an exercise that really stands out as a weakness that I need to focus on, so I'm just tryna GTG all-around to make some marginal gains while working from home. Would love to hear the community's thoughts on this. Thanks :- ) [link] [comments] |
| Posted: 12 Mar 2021 02:36 PM PST Hey fit people, I've gotten a new pair of gymnastics rings and I was wondering, which good workout programs do you know for rings? I was looking especially for something like full body 3x per week Thanks in advance! [link] [comments] |
| Posted: 12 Mar 2021 01:58 PM PST Most effective arm exercises? Trying to burn up some fat on my arms and replace it with muscle [link] [comments] |
| Tips for breaking 100lbs chinups plateau ? Posted: 12 Mar 2021 11:57 AM PST I'm 188cm tall (6'2) and weigh 86,5kg (190lbs). I had never real trouble with chinups until "recently". I'm currently on an alternating AxBxAxB, etc. full body routine. That means I work out 2 weeks for 4 days/week and 2 weeks for 3 days/week in a month. I only do chinups for my back. I used to do DB rows aswell, but I dropped them in favor of chinups because my goal is to hit 50kg (110lbs) 3x5. I'm currently at 45kg for 4,4 and 3. I rotate the rep range for chinups, which means in one session I do 3x5 and in the other session I do 3x8. In addition to the three working sets I include back off sets with lighter weight and one BW only AMRAP set. It is important to note that I'm currently bulking and gained weight, about 2kg rapidly in the last month or so. I deloaded at the end of january with my chinup being 44kg 3x4. After my deload, I wasn't able to hit 3x4 again and started back at 3x3. Throughout Feburary, I couldn't get 3x5 with 44kg. I grew frustrated and decided at the end of Feburary to add an aditional 1kg and start at 45kg with 3x3 to keep my moral up. Even though the added weight stayed the same from the end of feburary until today, the total weight being pulled increased by 1kg this month. So this can be seen as progression. However my goal this mesocycle stays the same, hitting that 50kg mark is what I want. I didn't observe the scale as carefully as I should because I didn't see a change for quite some time and thought it would be the case for a while atleast. It seems not too long ago the total weight being pulled was 128kg-129kg and now it's 132kg. Rest time for the 3x5 sets are 3 minutes. Today I failed to hit 3x4, even though my chin was just shy being over the bar. I work out at home with a in door frame pullup bar and the weights between my legs feel like they mess up my movement. I wonder if it would be easier if I could use the full length of the chain. Any advice you could give me? Do you think I could reach the 5kg jump by the end of April? [link] [comments] |
| Posted: 12 Mar 2021 04:31 AM PST I have recently moved away for university and my room is pretty basic so I wanna know what is a good daily body weight work out I can do to start my day and get me fit. [link] [comments] |
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