Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-23 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-23
- Struggling with full lock out on chinup
- Wrist warm-up for false grip?
- Incorporating Skill Work
- Advice Needed: nordic curls on a squat rack/power rack
- 21 M
- Increase endurance for the basics ?
- Please helpme with a new routine( not RR)
- Thanks to the BWF_Primer I went from zero pushups to 15 in less than 2 months.
- More pull ups!
- Muscle imbalance help
- Can anybody tell me why the consensus here is that the Recommended Routine is not good if you want to focus on hypertrophy?
- Concurrent Periodization for Planche?
- Rings or Weights?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-23 Posted: 22 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:
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| Struggling with full lock out on chinup Posted: 23 Mar 2021 08:03 AM PDT Been making a decent amount of progress with my pull up training and want to work on improving my chinups. After watching a few videos and reviewing form, there's one thing I cant quite do and that's comfortably get into a dead hang with a supinated grip. It feels like there is a large amount of resistance in keeping the back of my hand forward as I raise my arm, particularly when I start straightening my elbow. I can visibly see my forearms twisting and it does not feel comfortable. Even just sitting now, if I try to raise my arms with the backs of my hands facing forward, as soon as I start straightening my elbow I have to use a lot of force to stop my arms from twisting outwards. Any suggestions on improving this so I'm feeling less torsion on my elbows and forearms. Thanks [link] [comments] |
| Posted: 23 Mar 2021 07:48 AM PDT I am a very tall and heavy guy (2.03m and 98kg) but I have slender wrists. In the past years I have discovered that warming up my wrists well is crucial for effective training and especially for long term joint health. I always take a couple minutes for a simple wrist routine that I learned from watching Olympic weightlifter Oleksiy Torokhtiy, which both stretches and strengthens flexion, extension, adduction and abduction. On top of that, I wear (coincidentally also Torokhtiy's) wrist wraps for weightlifting, which work fantastic for Calisthenics as well. These two measures have been working very well for me so far. However, I achieved my first ring muscle-up in February and for the past month, while trying to improve my form, the false grip has proved to be more of a problem. Especially considering that I am not strong enough to do my muscle-ups slowly and controlled, the explosiveness in the movement is very taxing for both the wrist and the forearm. I tried to do start with assisted false grip pull-ups in my last workout and work my way up, but my first muscle-up still hurt a little bit in my left wrist. What is a good way to warm up my wrist specifically for the false grip? What are your routines and experiences? I'd love to have some input. [link] [comments] |
| Posted: 23 Mar 2021 04:13 AM PDT Hello, I am relatively new to Calisthenics. I've been training calisthenics for around 6/7 months now and I've seen good progress (probably because I am quite short). I am currently following fitness FAQ's body by rings and my main goal is hypertrophy. I want to start learning some skill moves such as the front lever (I can currently hold a single leg front lever) and planche, would these skills benefit me in terms of building muscle? How do I incorporate skill training in my current program (2 pull days, 2 push days)? Should I do front lever and planche training on my pull and push days respectively or train them during my active rest days? If training during my push and pull days is recommended, should I be training them before or after my main workout? Also, is training both of these skills at the same time practical, or should I focus on one of them first? Advice is appreciated, Thanks! [link] [comments] |
| Advice Needed: nordic curls on a squat rack/power rack Posted: 23 Mar 2021 07:22 AM PDT Hello, I'm trying to get back into bwf after semi-recently moving (I had a great routine until then...6 months later, with 30 just around the corner, and I feel like a royal slug). Now that I have a spot in the basement to exercise, I need input/advice on the following:
I've seen this power rack recommended here, but would like other people's input or affirmation on this particular unit!! The things I'm most concerned about are: (1) how to incorporate nordic curls by (a) using the power/squat rack's stock setup (perhaps some foam on the bottom bar of the one in the link I provided), or (b) some device that attaches to the machine; AND (2) stability (i.e., I don't want to have the device fall on top of me while doing a nordic curl, because they generate SO much pulling force) All input (except for "don't get a squat/power rack") appreciated! [link] [comments] |
| Posted: 23 Mar 2021 01:49 AM PDT I'm new to this sub and got overwhelmed at seeing the exercises and still trying to absorb as much as I can. I'm gonna be as honest as possible because I want to sort out the things that I've been doing wrong in order to progress. So, have been working for almost a year now. I started with 5 pushups a day then turned it 20 and so on. I can do the normal, diamond, planche, decline with good form now. My chest routine is 10x3 with 2-3 mins rest in between elevated push-ups, planche, diamond and declined with weights (which I incorporated 1 month ago after plateauing). I do chest workout twice a week. Push-Pull-Legs-Rest-Push-Pull-Legs is my structure. I also do banded pull ups of 5x6, 4x a week My GOAL is to have a bigger more defined chest with BWF. I noticed a difference in size when I started weighted push-ups. I wasn't able to do dips which is a real bummer but I'll start doing them ASAP since I know now that it's very important. My questions are:
[link] [comments] |
| Increase endurance for the basics ? Posted: 22 Mar 2021 02:27 PM PDT So the facts are that I focused a lot on technical moves on my training for some months and I figured out that I lost a great amount of my basics. For example, on a max set, I got from 15/16 pullups to 11/12 and from 32/33 dips to 23/24. I'm working on it since the last two weeks and had some results but I'm afraid to lost some time on ineffective workouts and would be glad to have some reviews on my endurance workouts. Thanks to anyone who would take some time to give me is opinion ! Right now I have in general 4 real workouts a week. One being the "technical moves" training (levers, muscle ups, handstand...). Another similar but with less joint stress (less false grip muscle ups and more handstand for example). And the most important part : One session with 4/5 sets of high reps. The last one for pullups was 12-12-10-10. And for dips it was 20-20-12-10. Both with 2/3 minutes of rest. I make this session to really burn my muscles into each set and get hard into the endurance fibers. Another session with many sets with low rest and more reps in total, to increase my overall stamina and fast recovery ability. So it was today and I think in total I had : Pullups : 4-5-6-7-8-7-6-5-4-4-4-4 Dips : 8-9-10-11-12-11-10-9-8-8-8-8 I maybe missed one rep here and there but that's the idea. So for me those two sessions are complementary and serves well the overall goal to get way more stronger basics. I'm sorry for the long post but I always try to give almost the entire picture of my mindset and training. Of course I do some others exercises than pullups and dips but that's the core of my training and goals in terms of endurance. Any possible mistakes on my part ? Would one more session of endurance in the week be usefull ? If yes, wich one, high sets or high reps ? Should I let one of those away because the other one is known for being always more effective ? [link] [comments] |
| Please helpme with a new routine( not RR) Posted: 22 Mar 2021 05:11 PM PDT A little context, i almost finished my second year doing the RR(on and off due covid, but i never missed 2 workouts in a row or more than 2 in a month). I dont know my numbers cause i never measured them but right now im doing( i started with 1 bad form pull up, half range at best) 3x8 pseudo pistols squats(i kinda still lost the balance but im imrpving) 3x8 wieghted close grip pull ups(8kg) 3x8 weighted dips 3x8 hinge exercise (a negative with band) 3x8 pike push ups 3x8 weighted rows(negative angle) 3x8 foots to the bar 60 secs side plank with movement(from RR) 60 secs hollow body 4 dragon flag(2 reps for leg) Im not improving in the last months cause in kinda bored of the RR, i dont have any skills(just raw strenght) cause i dont practice them and i dont have time besides my 3 workouts days(dad of 2 year daughter on covid times) I want to start a new calisthenics routine with strenght and skill training mixed but i dont want to make a new routine or fall in bad one. Anyone knows a routine that would fill my needs? I have pull up bar, dip bars, trx, abs wheel, rings, a few resistance bands(for calisthenics and aerobics). Thank you everyone in advance for your kindly support!!! [link] [comments] |
| Thanks to the BWF_Primer I went from zero pushups to 15 in less than 2 months. Posted: 22 Mar 2021 11:11 AM PDT I just wanted to say thanks to u/Captain_Nachos for the BWF Primer. I started trying to get fit at the end of December building up to 90 minutes of cardio per day 6x a week through an app on Oculus Quest called Supernatural. I was sick of the way I was living at 5'8" 240 pounds. I realized however that I wasn't building any real strength in my body, so I went searching and stumbled upon the BWF Primer. I decided to go for the BWF Primer as I am truly a rank amatuer. I tried doing a pushup the first day, and couldn't even complete one with my elbows flared out as I always had traditionally done them. So I started on a table for the incline, and finished the build-up then went on to 3x12 on the table, then I moved on to 3x5-12 on a low picnic bench. Then today I moved on to the floor for 3x5 pushups, and I did them with what I would consider good form. Going from none to 15 pushups in a matter of 2 months is really an accomplishment, and I plan by next week to "graduate" to the Recommended Routine, and just want to say thanks again for this great resource! [link] [comments] |
| Posted: 22 Mar 2021 08:03 AM PDT I'll keep this brief as I can. I also hate being this guy because I'm assuming this has been talked about at nauseam. I'm currently training for the Navy and need 20 pull ups to be competitive for what I am trying to do. My swim, run, push, and sit are all good. I'm 6'0 190 and have 1RMs of 330 DL, 315 back squat and 230 bench. (not crazy numbers but also not a weak guy) I've been stuck at 12-13 pulls for about a year now. I've tried GTG, Stew Smith's ladders and max out workouts, and weighted pulls. I don't know what to do. My problem is I can't establish and maintain a tempo. I get 5-6 pulls in and then I get out of rhythm (yes I know tighten glutes and abs) and have to regain myself and do another 5-6 before stopping again (all while hanging from the bar, I'm not getting off). I feel this is why I can't get above 12-13 because I can't just go up and down and use a lot of time/energy getting back into position. I think this is more of a mental block that I have just become accustomed to. This is why GTG appeals to me because I think it would help get rid of this pattern but I've tried it in the past back when my max was 10 and I'd do 5-6 reps throughout the day which I also think lead me to only being able to do 5-6 reps at a time. Any suggestions? I just need to get my contract at this point because I'm super solid besides this. I'm thinking about doing Stew Smiths 2 weeks thing for pulls or Recon Ron pyramids. Thanks and sorry for another pull up post lmao. [link] [comments] |
| Posted: 22 Mar 2021 10:54 AM PDT Hey there, Basically when I was younger 15 ish I think (not sure if it was gym related or a sports thing) I think I injured my right chest/shoulder area. Ever since then, I'm 21 now, my shoulder/chest on my right side has been extremely tight especially compared to my left (left broad and seemed to be putting/have more muscle a lot easier than my right). So back in February I started doing the RR and have been making great progress,about 2 weeks in I added a lot of flexibility/stretching routines on top to help in general and to also help my shoulder/chest area on the right,at this point I think I've got it to a better spot but now I need to add exercises to target just these areas (because of the imbalance;I can definitely feel it in the RR with the 2 sides feeling different loads when targeted) I was wondering what exercises you would recommend/videos that might go more in depth. I have dumbbells/barbell weights etc to use. TLDR: muscle imbalance in right chest/shoulder (from an injury/unsure),stretches used to help fix it but with years being this tight it has created an imbalance and need help adjusting it. [link] [comments] |
| Posted: 22 Mar 2021 06:49 AM PDT First off, I have to admit that it has its flaws, which might affect your ability to "bodybuild' with this routine. However, the recommended routine contains 6 sets per muscle per workout for the upper body. If you do the workout three times a week, that is a total of 18 sets per week for the upper body muscles, which in my opinion at least, is pretty high weekly volume considering that it is in the upper end of the recommended 10-20 sets per muscle group per week. Now, I will say that this program is pretty terrible for legs. It's just not enough volume. I will also admit that if I were to try to bodybuild with this routine, I would make some minor adjustments. I would split it up into a Workout A and Workout B. On workout A you do it as prescribed, but you also do a calf exercise. On workout B you do it with a higher rep range, maybe around 10-12 reps each set and you also do a biceps and triceps exercise at the end. I would also consider doing one extra set for quads and glutes (squat variation) per workout, which adds up to three extra sets for quads and glutes per week. I realize that this is not the original RR, but with these minor tweaks it becomes a great program for focusing on hypertrophy. I guess what I really mean is that the Recommended Routine template is not lacking in volume (for the upper body). It has 18 total sets per muscle per week, which is a lot. It uses the 5-30 rep range that we know will produce hypertrophy, provided you train hard enough and get very close to or reach failure. Edit: I also forgot to mention that I would do weightlifting for legs, not calisthenics exercises. Barbell squats, RDL and calf raises on Workout A, Bulgarian split squats and deadlifts on Workout B. [link] [comments] |
| Concurrent Periodization for Planche? Posted: 21 Mar 2021 10:26 PM PDT So, I've been chasing the planche for years, watching tutorials on YouTube for so many different calisthenics YouTubers I enjoy, doing planche leans and pseudo planche push ups and tuck planches and Zanetti flies. But my training was sporadic and not consistent at all. I had no real programming behind it, thinking all I had to do was build up enough straight-arm strength and I'll get there, totally neglecting bent-arm strength. Then Dominik Sky mentioned something so simple that I had been completely overlooking: you need good bent-arm pushing strength before even beginning planche training. More specifically, at least a bodyweight overhead press. And I am nowhere near that. Not to mention I recently spent over half a year de-training and getting fat, and have just recently gotten back into training again, so I am now restarting from scratch. But now I realize that I simply need to get stronger. What kind of program should I run to achieve this? What exercises should I use? Can I use concurrent periodization for calisthenics? [link] [comments] |
| Posted: 21 Mar 2021 08:46 PM PDT Hello! I have been doing the RR for about 6 months now, and I feel like I may have plateaued. I am contemplating whether I should stick with bodyweight training on gymnastic rings, or if I should progress to weighted calisthenics. Here is my current workout: Additional Notes: I am considering combining both of these training styles, however, I still would like to hear some insights you may have regarding this. And also, is it advisable to continue on with the RR for intermediate athletes? Or do you recommend following a different training routine better suited for my goals? Thank you all in advance. [link] [comments] |
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