Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-19 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-19
- Plateau in Pullups.
- Target lower back using low weight?
- Sharing my Bodyweight / freeweight hybrid routine: looking for feedback and critique on my workout plan.
- How to Progress with Endurance Sets
- Ideal hanging height on squat racks for ring muscle-ups? What set-ups do you guys have?
- Combining Rowing and the RR
- Different "type" of Muscles?
- Simple Nordic curl design
- What happened to Training Tuesdays?
- What cadence for pistol squats?
- Impact of 2 weeks, completely no exercise on gains?
- Some Ring chest exercise experts here?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-19 Posted: 18 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] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 18 Mar 2021 12:55 PM PDT Hey. I have been working out for some time, and starting to get stronger in Pullups. As of now my pull-up max is 12 reps and I have just started to add weights as that is supposedly the best way to build strength. But I have plateaued. I am reading the book "Overcoming gravity" but haven't gotten far enough to have put together an efficient workout routine. I am very interested in how to progress through a plateau and would like some advice of others who have been in my position or with knowledge about the subject. I am supposed to progressively overload, weekly or after each workout. But when I do not have the strength to add weight or rep how the hell do I do this? I am currently doing 7 sets of a total of 30 weighted pullups so I can't efficiently add volume. Also I am complementing that with 3 sets of BW rows. Thanks! [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Target lower back using low weight? Posted: 18 Mar 2021 11:09 AM PDT So for lower back I usually do superman extensions or reverse hyper extensions on a park bench (would do regular hyper extensions If I had a roman chair) and find them to be just ok I will sometimes do high rep deadlifts with a cinder block to get a nice burn in my Hamstrings and notice if I change my positioning I can really get a good pump/burn in my lower back. My question is, for lower back can I just lift low weight kind of like a deadlift but using my lower back more? I know you're not supposed to lift using your back but it's not like it's a 200lb deadlift. Good idea or am I setting up for an injury? EDIT: Thanks everybody for the help! [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 18 Mar 2021 07:03 AM PDT Hello! TL;DR Gyms closed due to COVID, bought a barbell+plates. Cant do standard lifting routines (no power rack/bench), so I designed a hybrid. See below. Looking for constructive feedback! Background: Before joining a local gym a few years back, i started working out with the r/BWF RR (the old one, the current one looks different?). I made good progress, both aesthetically and strength wise. However, after about a year or so I decided to join a gym for strength training, and i picked up rock climbing as a hobby. When gyms closed due to Covid, I went back to the RR to try and maintain my physique, and hopefully stay in climbing shape. It was okay, but not ideal. I was also quickly bored with it. Now gyms have been closed for a second time, and I finally decided to buy myself a barbell and a few plates! Below is my hybrid routine, critique is very much welcome. Goals: Strength and bulking up before a major surgery that is coming up. Rock climbing has been put on the back burner for now, I will probably reprioritize that after summer. The Routine I have experience with the BWF Recommended Routine Starting Strength (full body), 531 (a 4-day split with each day centered around a different compound lift) and PPL. I really enjoyed how 531 focuses each workout on one specific main lift, so i decided to build a workout plan around that idea. The main lifts I want to focus on are:
This results in a 5-day split, each day with one primary movement (PM) supplemented with a secondary movement (SM), and accessory work (AW). Put differently, this could also be interpreted as Push, Pull, Legs, rest, Push, Pull/Legs. Either way, below is what that would look like. The Routine: the actual routine Since I'm somewhat detrained, I can probably run this with linear progression. A nonlinear progression (such as 531) will be needed once I stall on the main lifts. Progression on secondary lifts and accessories is once every few weeks, by feel.
Thursday: rest.
Conclusion / questions I've been running this for about five weeks now. I feel stronger every week, no signs of this being too much volume. Obviously too soon for any major conclusions. I'd love to hear all your thoughts. Any major concerns with the plan? Too little volume for proper hypertrophy? Too unbalanced? Thanks for reading! [EDIT2]: Reddit formatting is a bitch [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| How to Progress with Endurance Sets Posted: 18 Mar 2021 04:01 AM PDT Hello, im asking this to those who do Old school Endurance Reps and Sets. For Example, Muscle Ups, Pull Ups and Dips done together and without letting go of the bar, for different rep schemes and styles. It is pretty hard to understand how to start doing them because there are infinite set and rep schemes, different exercise orders and other variables. I want this to become my second training focus. First one is Weighted Calisthenics. As for my stats, im Able to do About 20-22 Pull Ups, 35-40 Dips and ~3 Muscle Ups. How should i start doing those sets? How many Muscle Ups should i need to be able to do before trying something like that and how did you started out and progressed with them? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Ideal hanging height on squat racks for ring muscle-ups? What set-ups do you guys have? Posted: 18 Mar 2021 04:16 AM PDT Hey guys and gals, so I'm thinking about getting either a really tall "half" squat rack (90 to 100 inches tall) to hang rings from or just getting a full "cage" style squat rack and getting a "flying pull-up bar attachment" to hang off of. As a guy who is 5 foot 9 inches (69 inches) I think that should be enough height to start the muscle-up in a hanging position without my feet touching the floor. Currently I use a pull-up bar on a shorter squat rack and when I train for ring muscle-ups, I have to start in a low position with my feet in an L position, butt nearly touching the floor simply because the rings hang lower due to the squat rack being shorter. What height do you guys use for free hanging muscle-ups? I understand everyone's different and has different set-ups, but considering we are all probably within a few inches of each other in height, the equipment is definitely a big factor, so any recommendations or tips you guys have would be awesome, thanks. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 17 Mar 2021 05:50 PM PDT I (29m 150 lbs) am being gifted a rowing machine which I am pretty excited about. I am fairly new to working out and have been doing the RR for a few months and it has made a big difference (I can do 7 full ROM pullups in a row currently). I dont do the skill days so far either so just 3 RR workouts a week. Muscle growth is the priority but Id like to combine the rowing so I get some cardio and ideally some better fat loss (I do track my diet pretty well already). My scale tells me I am at 19% bodyfat right now but I have heard the scales arnt very accurate so who knows. So my question is, what is the best way to incorporate rowing into the workout routine? Can I row on a normal rest day? Or would it be better to row on the same day as my RR routine? If rowing on rest days is a bad idea, should I separate the workouts and do one in the morning and one in the afternoon? Take out one day of the RR and focus only on rowing for that day? Should I factor in intensity on these workouts (push myself vs just a light sweat going)? What is the best way to get rowing and the RR into my weekly routine? Thanks for the help! [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 18 Mar 2021 01:13 AM PDT Hi guys, Just wondering are there different "types" of muscles? To elaborate further I'm talking about distinction from an aesthetics point of view. I may not be correct because this is simply based on my own perception of people who I've come across. The first type are the people who's muscle definition are visible and noticeable at all times (bodybuilders come to mind). The second type are people who's muscles don't noticeably stand out until they actually exert it (I notice these predominantly on people who do calisthenics). There are of course gymnasts who are the the middle ground between the two groups but there muscle definition are pretty visible by default. So are there actually "different" type of muscles or why is it that some people's are physically defined and some others only defined when in exertion? (is it just genetics?) [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 17 Mar 2021 03:30 PM PDT He is a simple and effective tools that can be used in multiple different settings for the Nordic curl. Many folks have made some kind of device but is limited to one setting. This design that I use can be used in a multitude of settings here are a few examples of where you can do the curls and a few different versions to change the intensity. https://vimeo.com/525199793 Here is the very basic curl using my device and a board with a ab wheel, you can also use furniture sliders. This is a great beginner level https://vimeo.com/510773821 Here is a similar curl with a board and a band connected to a door. https://vimeo.com/424396972 This is off a pole at the park. You can also use a support beam as well https://vimeo.com/269268572 This version is using a solid frame door and a band. You can also use this off a squat rack at your local gym... video to come. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| What happened to Training Tuesdays? Posted: 17 Mar 2021 11:24 AM PDT I used to be quite active ( well... as a lurker) on this sub a few months ago, but I'd taken a break from reddit due to a few reasons. Now that I've returned, I noticed that the weekly Training Tuesdays thread isn't popping up anymore. I just wanted to ask why it stopped. If I missed a previous post discussing the same topic, my bad, but I felt that it was a nice way for people to talk about their routines and progress. If there's a valid reason it was stopped, then I completely understand, I simply wanted to make sure I knew what happened. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| What cadence for pistol squats? Posted: 17 Mar 2021 10:14 AM PDT I love pistol squats and I'm looking for some advice from this community. When I alternate reps, I always seem to give a lengthier pause to the starting leg, possibly making it stronger. Today I tried multiple reps at once/ leg, started with my left leg for as many reps as possible, and did 30% less with the right leg. Weaker leg? Tired? I'm not sure. My solution to even effort would be to try a left-right-right-left-left...(one rep each) cadence. Would this be better? I don't want to reinvent the wheel, so any thoughts are welcome. The goal is to not favor one leg over the other. Edit: clarity [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Impact of 2 weeks, completely no exercise on gains? Posted: 16 Mar 2021 04:47 PM PDT A year ago I was a big runner, doing anywhere from 40-70 miles a week and racing half marathons. Then, my ankle started acting up and finally (I hope) I went to a doc that figured out the issue. Had surgery today (hoping to get back to running and hiking) to remove an accessory bone, and I am 2 weeks without weight bearing, and I do not believe I am allowed to even work pull-ups, dips, etc. Anyway, in that year I gained a decent amount of muscle with a PPL bodyweight routine. I have a few questions: 1) How much progress will I lose in 2 weeks (maybe a bit more considering I'll be put in a boot after this)? 2) How should I alter my eating? (Just less calories? More protein? Anything?) 3) Any other recommendations for what to / not to do? (In regards to working out / eating / minimizing losses) [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Some Ring chest exercise experts here? Posted: 16 Mar 2021 03:13 PM PDT Hey guys, so I have a couple of questions regarding chest exercise with rings, even if you can answer only one question you would help me a lot.
Thank you in advance! [link] [comments] |
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