• Breaking News

    Wednesday, March 17, 2021

    Home Unlabelled Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-17

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-17

    March 17, 2021

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-17

    BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-17

    Posted: 16 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:

    • Read the FAQ as your question may be answered there already.
    • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
    • Even though the rules are relaxed here, asking for medical advice is still not allowed.

    NEW EXCITING NEW YEAR NEWS:

    • The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF

    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.

    submitted by /u/AutoModerator
    [link] [comments]

    A Gym Addicts Body Weight Fitness Routine

    Posted: 16 Mar 2021 06:10 PM PDT

    TLDR: Someone who was new to bodyweight training used a bodyweight based routine to maintain his gains, drop 12lbs, and got stronger in some bodyweight exercises.

    Photos prior to gyms closing, only one I could find, from prior to lockdown while travelling. I was around 170lbs in this photo. Sorry for the blurry photo, but my phone is a bit old, and I didn't take any progress pics right before starting my program.

    Physique at the end of the 12 weeks.

    Covid-19 strikes, gyms close, and I was left with fears of my physique shriveling up. Dumbbells were sold out instantaneously, and living in a small apartment I have no room for a home gym setup. I floundered at first, having trained exclusively inside the gym for the past few years, knowing only basic bodyweight training such as pullups and pushups. It took some time and research to develop a routine that I could do at home, and would enjoy. Luckily for me I live walking distance from one of those outdoor workout parks. I'd like to share this routine with you in the event that another lockdown occurs in your country, and you are forced to make do with little equipment as I was.

    All I had was an exercise band, dumbbells weighing 30lbs on each handle, access to a pull-up and low bar, and a dip bar.

    Limited Equipment Bodybuilding Routine

    ​

    MON TUE WED THUR FRI SAT SUN
    MyoRep Pullup Dumbbell Upright Row Heavy Pullup Cardio Weighted Pullups Dumbbell Bicep Curl Rest
    2xAmrap3xMyorep 4xAmrap 4×4-6 Front Leg Raise 4×10-15 4xAmrap
    MyoRep Dips Front Lever Weighted Dip 3xFailure Weighted Dips Dumbbell Tricep Extension
    2xAmrap3xMyorep 3 Sets 4xAmrap Back Lever 4×15-20 4xAmrap
    Heavy Row Back Lever Pushup 3 Sets Weighted Rows Side Delt Raise
    5×4-8 3 Sets 4×12-15 Inverted Shrugs 4×10-15 4xFailure
    Hand Stand Pushup Dumbbell Forearm Curls Light Row 4xFailure Weighted Shoulder Press Dumbbell Reverse Curls
    5×8-10 2xUnderhand2xReverse 4×15-20 4×5-10 3xFailure
    Heavy Pistol Squat Bodyweight Calves Bodyweight Tricep Extension Weighted Lunges Upright Rows
    4×5-8 4xFailure 4xFailure 4xFailure 3xFailure
    Single Leg Deadlift Neck Routine Light Pistol Squat Hip Thrust Front Neck Curl
    4×8-12 3xEach side 4×10-15 4xFailure 3×10-15
    Feet Locked Hamstring Curl Weighted Calf Raise Reverse Neck Curl
    4xAmrap 4xFailure 3×15-20
    • Sundays– Absolute rest day, no cardio or exercising
    • AMRAP-As many reps as possible, leaving one rep in the tank
    • MyoRep– Perform the first two full sets, then take only 15 seconds rest between remaining three
    • Failure-For these exercises I was constrained by the weight I had, so went to failure attempting to beat my previous reps whenever possible
    • Rep Target– Whenever I could beat a rep target in all of the sets, I added weight or moved to a harder progression.
    • Strength Gains- This program is not designed for strength building. You would likely gain some, but the volume and reps lend themselves better to size gains.

    I based this Routine off of my training in the gym, substituting exercises as best I could. In researching exercises, I used the bodyweightfitness subreddit, and the great website by Antranik. I don't proclaim to be even close to the expert he is, so you should be able to find some great advice from him.

    If trying this routine, pick an exercise progression that falls roughly into the rep range. For adding weight to exercises, throw some dumbbells into a backpack. I generally kept my reps one away from complete failure, until the last set of an exercise. If you are more of a beginner lifter, or even early intermediate, I would cut 1 set off of all of the major exercises( Pullup, Pushup, Row, Dip, or Hand Stand Pushup) to give your body time to adjust.

    The weight used were much lighter than I'm used to, as well as having a lighter bodyweight, so I found recovery to be much easier. Therefore I was training large muscle groups 3x a week, and smaller groups more frequently. The basic plan was 5 days lifting, one dedicated cardio day, and one dedicated rest day. I also sprinkled cardio in throughout the week whenever I could, to make up for movement I was lacking working from home.

    I placed a focus on hitting the muscles I don't isolate as in the gym, such as forearms and neck. Note that your leg training may suffer slightly, as I find they require heavier weights to maintain and grow.

    My Results

    The routine lasted me 12 weeks, where my province closed down gyms ( While keeping restaurants open most of the time). During those 12 weeks I took two deloads, whenever my life got too hectic and I felt worn out. I would recommend not running this program more than 5 weeks consecutively without a deload, as the volume is fairly high. If you begin to feel rundown, take a deload. There is absolutely no shame in that.

    My main goal with this routine was maintaining my gains while the gym was closed, and cutting some bodyfat. I dropped from around 171lbs, to 159lbs. I lost a little thickness in the musculature on my inner back, traps, and legs that I attribute to lack of heavy squats, deadlifts and shrugs. Overall I found the routine did a commendable job holding the muscle even with a caloric deficit. My core actually looks the best it ever has, due to the lever training. Now that gyms are reopened, I am in a great spot to regain the muscle I lost and surpass my all time best physique. My forearms thickened nicely and gained a load of vascularity, which was a nice change as they have always been a weakpoint.

    Notable Exercise Progress

    Start of Lockdown End of Lockdown(12 Weeks)
    Unable to Complete archer pullup 6 on each arm
    Pistol Squat 30lbs (6,6,5,5 reps) 40lbs (9,9,8,8 reps)
    Handstand Pushup Against Wall (8,8,6,5,5 reps) (12,12,11,10,9 reps)
    Weighted Dips 30lbs (10,9,8,6) Weighted Dips 40lbs(14,12,11,11)

    ​

    Substitutions

    If you don't have dumbbells, try to get your hand on a heavy exercise band. You can order one online at almost any fitness store. If you don't have access to a pullup bar, and there is none at a local park near you, I see two options. Either purchase a doorway bar, or find a treebranch or part of a building you can do pullups off of. They are an non negotiable part of training your back, and you won't succeed without it. Combining a band with dumbbells also works if the weights you have are too light.

    Conclusion

    The gyms being closed down are no excuse to not train hard. If you are serious about your fitness, disciplined, and focused on self improvement you will find a way to workout. I found myself walking to the outdoor gym near my house many times during -25 degree Celsius weather, asking myself what the hell I was doing. But on arrival, and after my first few sets as my body warmed up, the familiar glow of a good training session made it all worth it. You may have lost access to your gym, but you haven't lost the ability to maintain or improve your physique.

    submitted by /u/NeotericMasculinity
    [link] [comments]

    Postpartum weight loss

    Posted: 16 Mar 2021 11:12 PM PDT

    Hi,

    I'm 7 months postpartum. I'm have really hard time loosing visceral fat. I workout 5 days a week focusing on strengthening. I cannot perform HIIt exercises due to chronic knee pain. Cardio also causes knee pain. I'm seeing a physio for chronic knee pain. I count macros daily. Calories intake 1800. Any suggestions? Workouts? Diet?

    submitted by /u/Tall-Wish-2723
    [link] [comments]

    Question on GMB Elements - Frogger Stall

    Posted: 16 Mar 2021 02:25 PM PDT

    Hi all, looking for advice. I'm halfway through Elements (enjoying it lots and really feeling the benefits!) and doing all the exercises - but having great trouble with the Frogger Stall. As soon as I hold my legs up, the weight pulls them back down, I just can't hold them in the air, even for a momentary 'glide'.

    Flexibility-wise I can deep squat comfortably for ten minutes at a time. I can hold the crow pose no problem. But I've tried arching my back, keeping it straight, lifting my hips up as high as they'll go... no dice. Even leaning so far forward on my hands I start to topple, as soon as I lift my legs it pulls me back. I can't work out the balance, or I'm missing some movement/strength somewhere.

    Does anyone recognise this/have any tips?

    submitted by /u/Flapjacktastic
    [link] [comments]

    Best way to increase 1RM for weighted pullups?

    Posted: 16 Mar 2021 11:21 AM PDT

    I'm at 1.7x bodyweight now. I'm currently training for OAP and I'm trying to get an 1.8x bodyweight pull up. How long will it take me to get there? So far, I've been doing 4 sets of 5 with 86% of my 1RM with a 5 minute rest between sets.

    submitted by /u/potato_in_disguise
    [link] [comments]
    Read more
    at

    No comments:

    Post a Comment