Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-20

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-20
• Deload has left me weaker than before
• Trying to troubleshoot shakiness with a bridge variant, help appreciated.
• I need advice on my beginner bodyweight\freeweight workout routine.
• A List of Routines From This Sub
• Deload session after 4 weeks of consistent training?
• How to Train Hanging Strength for Pull Up Progression
• After how much experience/time is it more beneficial (if that's the case) to start doing resistance training 5-6 days of the week instead of 3 like in the RR?

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-20 Posted: 19 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]

Deload has left me weaker than before Posted: 20 Mar 2021 03:43 AM PDT As the title says I have deloaded for a week by keeping the same sets and reps but halving the weight I have added to my movements. I did this for 3 sessions and went back to what I was moving before the deload but I am finding it even harder to lift the same weight as before... The only thing I can think of is that during the deload (which I thought was too easy), I did not recover and compound fatigue was continuing to set in. I have trained for about 2 years and I have always taken a week off instead of deloading. What are your thoughts? submitted by /u/mitcluk3 [link] [comments]

Trying to troubleshoot shakiness with a bridge variant, help appreciated. Posted: 19 Mar 2021 02:00 PM PDT Hi guys, hope I'm not breaking any rules here. Wasn't quite sure. Didn't show up on search and afaik its not described in the RR. It's just that Ive never had such immense discomfort and struggle with a seemingly simple exercise. Not quite sure what this exercise is exactly called. It's like a half bridge and called easy bridge in a video from the yt channel calisthenicsmovement. The guy shows up on search and hes not shunned it seems. It's the first vid Ive seen from him, but from first impression and briefly checking his other vids he seems legit(?). This is the exercise in question. https://youtu.be/zY86j3p43UY?t=177 Anyways I really have troubles with this exercise. The first thing is that my chest is so tight initially that I can hardly get up into the position. After slowly/dynamically trying to get all the way up and open the chest I can do it tho. Its a bit uncomfortable to have the neck neutral and I have the tendency to stretch the chin towards the ceiling. It feels like there is too little space somehow. Probably caused by too tight chest not letting the shoulders drop enough? Kinda like them pulling to the ears too much. So this is the first part. Just really dont know how to describe it better or if the mentioned things are even relevant. Now Im up in the position it feels okay, slight discomfort of being too tight and maybe a bit too intense stretch in wrists. Also slightly feeling crooked but Ive had issues with not completely straight spine and muscle imbalances since my late teens. These things alone would be fine for me and I hadnt thought of it much more. The thing is that after a few seconds I really start feeling unstable and slight shakiness in the arms. My elbows gravitate to hyperextention but Im very aware of it and try to keep them in a neutrally stable position. As mentioned before I was really struck by how much I struggle with this. So Im looking for what muscles to target to aid me progress in performing this exercise more cleanly. Altho I have issues it feels like this is what my body needs and something Id like to include in my constant battle against sitting too much. Well thanks for reading and I hope its not too much gibberish to you. Maybe its just a case of do the RR, just let me know then. Id be glad to get some serious opinion on the matter tho. submitted by /u/e5jhl [link] [comments]

I need advice on my beginner bodyweight\freeweight workout routine. Posted: 19 Mar 2021 03:36 PM PDT Hi everyone, I'm a beginner to strength training. I have been doing r\bodyweightfitness recommended routine for 6-7 sessions. I recently bought a weight set and I want to combine barbell\dumbbell exercises with bodyweight exercises. I liked both working with weights and some bodyweight moves, so I would like to keep them both. I checked some both barbell-dumbbell workouts presented in r\fitness, minimalist and recommended routines in r\bodyweightfitness. So a general pattern emerged in my mind and I made a program. It is like a r\fitness beginner routine with bodyweight core workout and push-ups instead of bench press. ​ WORKOUT A (Monday-Friday) Barbell Pullover 3 sets of 5+ reps Push-up Progression 3x (5-8 reps) Squat 3 sets of 5-10 reps (Bodyweight squat now, later Goblet Squat, then Split Squat) Plank 3 sets (Currently each rep at 45 seconds) Side plank 3 sets (Currently each rep at 30 seconds) Arch Hold 3 sets (Currently each rep at 30 seconds) ​ WORKOUT B (Tuesday) Single Arm Dumbbell Row 3x(5-8 reps) Barbell Shoulder Press 3x (5-8 reps) Deadlift 3x (5-8 reps) Plank 3 sets (Currently each rep at 45 seconds) Side plank 3 sets (Currently each rep at 30 seconds) Arch Hold 3 sets (Currently each rep at 30 seconds) ​ I have lost 26 kg-58 lbs through diet and calorie counting since May 2020, now I want to lose fat for one more month, then my goal will be building muscle. I am a 29 years old male, 183 cm-6 ft tall. My weight is 80 kg-176 lbs, my body fat percentage is around %19. ​ I have herniated disc. It healed mostly after I quit smoking, I don't feel constant aches and pain anymore, but I want to be careful. So I will go light on squat and deadlift. I have been working on my bodyweight squat form since I started. ​ My equipment consists of one barbell, two dumbbells, six of 5 kg discs, four of 2,5 kg discs. Barbell bar is very light, 120 cm long and can be loaded up to 35 kg. Dumbbells can be loaded up to 15 kg when using both, 20 kg using only one. I don't have a pull-up bar or a bench and ı don't want to buy them right now for few reasons. ​ Sorry for the long post, thanks in advance. I also would like to thank everyone who contributed to r\bodyweightfitness, r\loseit and r\loseit. submitted by /u/Harnos126 [link] [comments]

A List of Routines From This Sub Posted: 18 Mar 2021 08:27 PM PDT Hey r/bodyweighfitness! So, I see a lot of people share their routines/resources that are super valuable here, but they're often lost to the air within a week. Therefore, I'm making this post to condense a lot of resources/mostly routines I have found useful or want to pass on. The goal of this is to be both a supersheet for anyone looking for a routine and a condensed document of resources so I don't have to scroll 8 months back through my saved list every-time I want that nordic curls post. Routines from the wiki: The BWF Primer! - Recommended for absolute beginners. A two week, about half an hour per day routine split between reading about working out and working out. You get a good sense of where you are physically and learn a lot of the jargon that confounds working out for people. The Recommended Routine! - This subs preferred routine. Scalable from beginner to advanced, but it's a lot to read and figure out. My explanation: Pretty much the way it works is that, instead of adding weight to exercises, you change the exercise to your skill level. So like at the gym, you can squat with different amounts of weight to make it easier or harder, but with calisthenics you have to do different squat variations (which are called progressions) to match you. The RR is 6 of these and some core work. Here is a recorded version that walks through the main progressions of all the exercises. It's a good way to get your head around the routine. Here's a follow along warmup video - though honestly I prefer this one from the old RR. Think you have no spot for nordic curls? Here are some ideas! Like resistance bands or that's all you got? Look at this version of the RR! Some common notes on the RR: The RR is slowly working on getting replaced with the BWF Foundations routine by u/Captain_Nachos. This doesn't mean the RR is bad by any means, but keep your eyes peeled. If the core triplet is too hard/confusing/etc. for you, don't stress it. Common advice is that it gets worked with all other exercises (yay compound movements!) and you're free to cut it(yes really)/replace it with whatever core work you like/move it to a different day. Quick gauntlet of the other beginner ones from the wiki: Don't have the time for the RR? Look at the minimalist routine! Want low impact/stretching skills either as a standalone routine or to supplement strength work? Skillday routine. Our move routine is a module based strength+flexibility+skills routine that runs from a gentle start to some tough intermediate moves. Other Routines: Want to move on to a split/intermediate routine? there's 6 of them in the index, with one sentence summaries. These are the most mod-vetted ones on this list and a good spot to start. Like not having to think to much about what you're doing, just doing it? Check out this set of spreadsheet routines. Like simple routines? The guy that brought you the resistance bands RR also brought us the 4-exercise superset routine. Think four exercises is too much? Do pullups and pushups. This is far from optimal/balanced, but the best routine is the one you do. Simple+Fit is still fit. A Gym-Goer that is gymless and just wants to do what they did at the gym? Get you're home gym set up with this massive list of bodyweight exercises split by muscle group. (Note: not from this sub, but valuable). Want to get great gains but not work out nearly as much (like once a week)? Read up on High-Intensity Low Frequency (HILF) training. (I would also recommend following u/mindfulmover on yt/insta if this approach interests you) Helpful other resources: Nick-E has a solid exercise library that goes in depth on the key bodyweight movements. There's tons of fitness guide youtubers out there, but not tons of good ones. The big three this sub recommends are: Antranik - His PPL routine is one of our intermediate routines, and he has good sub-specific videos (like the RR warmup ones!) Website. I like his deload week article. Fitness FAQ's - At any rate, super informative, in-depth videos over specific movements and how to progress. Website. Calisthenicmovement - Another fantastic youtuber for in-depth form and what not-to-do videos. Website. This isn't to say to only watch these three guys - there's tons of other high-quality people out there providing great info for free - but these are probably the three most recommended/consistent. For the most part if you see a video and these guys say to do it differently, default to these dudes. Thanks for reading! I want this to be a living document so if there's any resources I missed or routines I should add, please let me know! Good luck and happy gaining! submitted by /u/tboneotter [link] [comments]

Deload session after 4 weeks of consistent training? Posted: 19 Mar 2021 08:17 AM PDT M17 5'8 63kgs So as the title states, im planning on a deload session this week. Im currently running a push pull rings split and over these 4 weeks I have managed to go from 7 reps 4 sets of pull ups to 5 reps 4 sets of L sit pull ups, 8 reps 4 sets of normal pike push ups to 5 reps 4 sets of elevated pike push ups so I can safely say im gaining strength slowly. I also train MMA 4x a week, so ill usually get my rings workout in in the afternoon and go for training in the evening which means im training 2x in a day. This week however, (going to be honest here) I wasn't feeling it and i missed 1 push pull session. I was just so mentally and physically tired that i messed up 4 days of my diet (on a bulk atm). I just ate whatever and watched movies because this whole time my routine was rings training in the mornings, study, MMA training in the evening and study again. Could i just call this a "deload", pump out a couple of push ups and pull ups and get back on track next week? submitted by /u/drenchedincokepiss [link] [comments]

How to Train Hanging Strength for Pull Up Progression Posted: 19 Mar 2021 03:39 AM PDT I've been doing RR for a couple of months now and am struggling with the pull-up progression - I feel that the connective tissue in my shoulders is not strong enough to support me in a hang. I want to remove pull-ups from my routine for a while and train my hanging strength but I'm not sure how to do it. I can't actually do a pull up - the furthest I've gotten with this has been 3x8 arch hangs. I have been doing some banded Cuban rotations to try to strengthen my shoulders. If it's relevant I have very poor shoulder mobility. My questions are really about programming around this shoulder weakness: If I take pull-ups out of the routine (either for a period of time or once or twice a week), what should I replace them with? I have some kettlebells, dumbbells and bands I can use for alternative exercises. I'm worried that just taking this exercise out is going to reduce pulling volume too much. Should I forget about scapula retractions / arch hangs and just train passive hanging? If so how should I fit this in around the RR? I've seen conflicting information about whether to train passive or active hanging first - is there some kind of a consensus? What's the best way to program in rotator cuff work (Cuban rotations, sword pulls etc.)? Should I do it on my off days or as part of the routine? How many times a week? Is it better to focus on shoulder mobility and see if that helps? submitted by /u/AmphibianFrog [link] [comments]

After how much experience/time is it more beneficial (if that's the case) to start doing resistance training 5-6 days of the week instead of 3 like in the RR? Posted: 18 Mar 2021 05:15 PM PDT My goals are skill development and building strength. I like my current level of muscle, I want to add a little more but right now my priority is dropping some fat so I'm eating at a calorie deficit right now. Here's a bit about my current experience level/what I'm able to do. Push - 5 ring dips with RTO the whole time, 15-20 with RTO only at the top, 5 tuck planche push ups, and I almost have a 90 degree hold. Pull - 10-12 chin ups, advanced tuck front lever, straddle back lever Legs - 225 pound back barbell squat, a couple pistol squats on each leg As for my routine, I've currently been doing 5-6 days a week alternating between push one day and pull + legs the other day. Considering all this, how often should I train? Any advice at all is appreciated, thank you! submitted by /u/OceansPersonas [link] [comments]

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