Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-25 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-25
- Critique my calisthenics routine. I started last July and it helped me achieve my first muscle up and one arm pushup. Link to the routine in the post ��
- Planche and Front Lever training together or in separate days?
- Panic attacks caused by pullups?
- Starting from below zero
- Will I see results?
- Can't get again to the number of pullups I used to do
- Being obese - dealing with harassment?
- How to get better at the Navy Seals Exercise?
- Advice for shoulder position on iron cross
- Handstands with closed fists?
- Pistol Squat form vs. what is commonly recommended as good squatting form
- What are the requirements for wall or ceiling mounted pull up bars?
- Does recommended routine net you significant results if you are intermediate at calisthenics?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-25 Posted: 24 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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| Posted: 25 Mar 2021 04:23 AM PDT Image to my routine: https://imgur.com/gallery/EAFBmF0 I started this calisthenics routine last July, training 2 hours a day for 5 days a week. I made significant progress in strength, enabling me to achieve my first muscle up and one arm pushup. I also lost a lot of weight (went from 70 to 60kg) while I was in a caloric deficit and gained abs. This cut phase lasted from july to end of october. I started lean bulking in November. But I really struggled with building muscle and gaining weight. I kept steadily increasing my calories. I did gain some weight (went up to 62-63kg). But I wasn't making significant muscle growth and my strength was somewhat plateauing (my reps did increase but I feel I wasn't progressing much). Fast forward to now, in March and my weight fell back to 61kg and My ab outlines became fainter, suggesting I gained fat. The problem is, my weight fell back down to when I was ripped (60-61kg) but I look fatter compared to before without gaining much muscle. My strength definitely improved compared to when I was ripped tho. So It seems like I gained fat and strength while losing muscle? So I thought the problem came down to my routine. In hindsight I wasn't training hard enough. I had training volume but not training intensity. I rested like 2 minutes between each set. Also the session was like 2 hours long so by the end of it I was often burnt out and didnt train at max efficiency Considering these factors, can anyone be kind enough to critique my routine? Just give me some tips on how to better structure it, and possibly make it shorter (training for 2 hours a day is tough for me because of uni)? Right now, I plan to take a break for this routine and opt for the recommended routine while I cut until my abs become fairly visible again. But once I finish cutting I plan to return to this routine, but I wanna change it up. I dont wanna make the same mistake when bulking again Cheers My physique (last october when I had more visible abs vs now): https://imgur.com/gallery/BAODO8p [link] [comments] |
| Planche and Front Lever training together or in separate days? Posted: 25 Mar 2021 03:20 AM PDT Hi all, I've been training calisthenics for almost one year now, focusing on a bit of everything and splitting my workout in push/pull. Now I've come to a stage where I wish to train mainly skills, and in particular I'd like to put my focus into Front Lever and Planche training. I have a bit less than 10 second hold in Advanced One Leg Front Lever and some more than 5 seconds in Straddle Planche, so my goal for now is improving in these skills and hopefully progress. The big doubt that's been troubling me lately is the following. I wish to train these skills 4 times a week, but I do not know whether to prefer a push/pull approach as before - therefore having two 1.5h sessions for each skill on separate days - or if it's better to train them on the same day, hence having four 45min sessions per skill. What would the difference between these two approach be in terms of fatigue, recovery and ease of progression? Thank you all in advance :) EDIT: also (in case of training them on the same day), would it be more beneficial to split the training in two (45min FL, 45min Planche) or interleave exercises (or even sets) between FL and Planche ones? [link] [comments] |
| Panic attacks caused by pullups? Posted: 24 Mar 2021 09:18 PM PDT So last year I started getting really really bad panic attacks, they would start every evening and would be awful when I would go to bed - waking up feeling like I am gasping for air genuinely feeling like I was about to die. I got paranoid, my mental health went into decline, thought I had coronavirus and also got too scared to go to the doctor. The anxiety that this brought me eventually made me drop out of exercise due to depression it brought along and eventually the panic attacks subsided. I started exercising again sometime this year and was fine when I was just running, pressups and planking etc. but, lo and behold, upon my first reuses of the pullup bar the evening-night time panic attacks returned! Now it has occurred to me that it maybe muscular, something to do with my internal muscles crushing my lungs or something due to the pullup motions but frankly its peculiar.. has anyone any thoughts on this, anything that might be able to point me in the right direction as to why I am getting these? Anyone else experienced something similar? Many thanks in advance. [link] [comments] |
| Posted: 24 Mar 2021 08:47 PM PDT I've been dealing with Adhd and depression for a while and I decided that I wanna start getting my life back. One way is to start working out. I had a couple questions and the main one being i can't just jump straight into working out right? I have have bad posture in my neck and shoulders which is causing back pain. I have bad hip posture which is causing knee and ankle pain (I have hurt my knees and ankles from sports in the past). So I wanted to know do I have to focus on fixing these issues before working out? As to not hurt myself? And if so how would I go about fixing these issues? [link] [comments] |
| Posted: 24 Mar 2021 06:25 PM PDT (F19, 100 lb, 5"2) I've been doing about 20 minutes of intense Pilates a day, isolating glutes. A big reason I'm working out it for cosmetic reasons, to get a bigger butt for the summer. I am decently strong and slender, but I haven't been getting much exercise for a long time. Only a couple weeks ago I started doing these workouts (glute bridges, hammy curls, pointed butt lifts etc.) everyday for between 20-30 minutes. I have excellent form and feel burning in the muscles I'm trying to target with each exercise, and I do my reps with control. If I eat the proper amount of protein, approx how long will it take to see noticeable muscle growth? Like I said I have low body fat so my muscles are easily visible. I hope to increase the workout intensity to suit my fitness level over the next few months as well, and I've ordered resistance bands. Does this sound like a plan that will yield results, or is that not enough? And what are your tips for building glutes? [link] [comments] |
| Can't get again to the number of pullups I used to do Posted: 24 Mar 2021 08:06 AM PDT As the title says last summer I could do around 15 pullups with good form and 4 muscle ups (with momentum) then I stopped training for more or less three months and when I started again I had of course lost strength. Now I've been training consistently for the past 4/5 months and I still can't get near that number of reps and I'm far from having the strength required for the muscle up. The odd thing is that while I can't make progress on that, I'm making progress on the front lever. I went from last summer where I could do the tuck to now where I can do the one leg for a bunch of seconds. I've been training on rings, could that have something to do with it? Does anyone have any tips for me? [link] [comments] |
| Being obese - dealing with harassment? Posted: 24 Mar 2021 02:06 AM PDT So, I have gotten very obese during covid. I gained almost 130 pounds putting me at ca 400 pounds. I started doing powerwalks and some exercises with dumbells and then joined a gym which I go to 4 - 5 times a week but lately I have been unable to even go outside. I don't know if other people have this issue but as people in Sweden (I'm Swedish) are starting to get vaccinated and therefore go out more I've started receiving harassment. It's not constant but it's like one incident a week and it made me very self conscious and wary of exercising outside or in the gym. The first incident was very early during my training. I was running on a treadmill keeping a steady pace when I noticed this 20 year old staring at me. He walked behind me and took up his phone and took a picture of me. I could see him because there is a mirror in front of the treadmills. This has happened a few more times where people will take pictures or record me when I am exercising. At first I thought it was just in my head but when someone takes a picture with their smartphone they tend to hold it up in a very obvious way. I don't know if this has happened to somebody else but once, I was even told that the gym "wasn't for people like me." I also have the issue were people keep giving me unsolicited fitness advice. Like I'll be doing my thing and someone will walk up to me and basically interrogate me about my eating habits and workout regime. I've also gotten side-eyes and comments when I eat powerbars. When I exercise outside I've been pointed at a few times but what made me make this post was when I was running in my local park and these 20 something kids decided to start laughing, filming me and then threw a milkshake/soda/something in mcdonalds cup at me and it almost landed on my back. I haven't been exercising outside for over two weeks and I really miss running in the park. The sun has come out as we're getting a hint of spring weather. I want to iterate that the harassment is not constant, it's not like the minute I go outside I have this hate posse after me but it's still regular enough and often enough that it has slowly worn me down over the last 4 months. Most people are nice and polite and understand that I have my own struggles. I've met some really nice people at the gym who have even helped me with (solicited) advice and shared their own struggles. Some of the regulars even couch me for free just because we're become causal friends. So it's not like the harassment is constant but... it's a bit like Chinese water torture. One drop after another, at first you just shake it off but as times goes by it becomes this unbearable slow beat. And it has really discouraged me from going outside or going to the gym. When I am at the gym I can always try to talk to the attendees if I spot someone taking pictures but without evidence I don't feel comfortable making a scene. There is still that small voice trying to tell me everytime that it's "just in my head". Except for the throwing incident there is nothing that can really be called full out harassment. Each individual experience is not what does it, it's all of it together. It's like every incident picks at this wound that is never allowed to heal and it just becomes unbearable. I am not sure what to do. I realise that maybe asking for advice is futile but I wanted to try. I can't be the only person who've experienced something like this. I apologise for the long post. Thank you for reading! [link] [comments] |
| How to get better at the Navy Seals Exercise? Posted: 23 Mar 2021 04:12 PM PDT Alright here we go...I used to do calisthenics stuff, your simple push-up, pull-up bodyweight rows, running etc. Until I found Iron Wolf on Youtube and started doing very high number of burpees, 400-500. I found it to be an amazing workout overall. However, the best & hardest is the Navy Seal Exercise. Which is basically a 3-pump burpee with the knee tuck in the first 2 pumps, and you get up after the third. You can check out iron wolf on youtube on how to do it. I have found this to be an amazing exercise, especially for CHEST & Conditioning. It's an anabolic movement and it freaking kills ya. The best I was able to do is 300 Navy Seals in 1 hour, translates to about 1 navy seal per 12 seconds. However, If I am just cranking them out, my form starts to dwindle quickly after the 10th navy seal or so. I wanted to make this post here and see if someone will help me geek out on some tips that I can do to improve my un-broken Navy Seal count. It would be great if I could go-to let's say 50 unbroken. After 10-15 reps you just feel gassed man and every push up becomes harder and harder, breathing becomes harder too. Would appreciate some tips on how to breathe on this, what other extra exercises to do to improve the conditioning or overall strength or muscles. If you are a beginner and want to get some insane gains in the chestical area & overall conditioning, this is the exercise for you! Input highly appreciated. I hope someone learns something from this. Stay movin'. Edit: HAd to post here cause bodyweight fitness removed it automatically for no reason. I just wanted to see if I can get some tips from people who do perform similar exercises. Thanks! [link] [comments] |
| Advice for shoulder position on iron cross Posted: 23 Mar 2021 06:31 PM PDT Hi all, Basically, I've seen 3 ways to do the iron cross on the rings:
All three are OK from a form perspective. But as the shoulders rotate, I assume it also changes a bit the elbows position (either pointing more downwards or upwards). What's the position that puts the least strain on elbows? [link] [comments] |
| Posted: 23 Mar 2021 02:05 PM PDT Sorry if this is a repeated question but I couldn't find anything about this. I am new to learning the freestanding handstand and have been training it for a few weeks. I have realized that my bottleneck right now are my wrists. I struggle to put my weight onto my hands because of pain in my wrist under my index finger and thumb. I have been stretching them daily to try and get them where they need to be. However, I have started incorporating a handstand with closed fists and found that I am 100x better at it compared to the traditional handstand position. I went from almost complete wall assistance to 3-5 second unassisted holds in less than a week. Do you all recommend I continue training both the palm-to-ground and closed-fists handstands? Or should I focus my time on strengthening and stretching my wrists to properly train the correct handstand position? I want to make sure I'm not building bad habits and what I am learning in the closed-fists position won't come back to haunt me later on. [link] [comments] |
| Pistol Squat form vs. what is commonly recommended as good squatting form Posted: 23 Mar 2021 12:30 PM PDT I've been having some knee irritation from pistol squat progressions and have been thinking about the form that I often see recommended for pistols. FitnessFAQs' Pistol Squat Video has a nice front view of the squat, so I marked up some screen caps of it. (1) Hip-Knee-Foot Alignment: At 1:44 in video during descent into the hole - "..have your knee tracking over the middle of your foot." Descent: https://imgur.com/5uhp6yw Bottom: https://imgur.com/6yd2Pqo As I understand it, this doesn't look like the knee is tracking over the middle of the foot. It looks like his knee is aligned just outside his foot, as there is some relative pronation angle shin-to-foot. In the pistol squat, this pronation seems almost necessary by design, because if you are balancing on one foot, then naturally the foot must be under your body's center of mass, which is more towards the center of your body (assuming you stay upright and aren't leaning from side-to-side). So the hip-knee-foot chain isn't in line. Wouldn't this result in a torque and shear forces at the knee joint as indicated by the circular arrow in my image? When I look at recommendations for exercises like barbell squats, hip-knee-foot alignment is always stressed as good form to prevent knee pain. (2) Rounded Back from 4:34 in the video: https://imgur.com/M7iNBx6 With barbell squats, we try to avoid unnecessary butt winking for the sake of our backs, but it seems inevitable by the design of the pistol squat. I've seen people say this back rounding is ok because we are not loading weight. However, I've also seen people recommend progressing this exercise by holding dumbbells or wearing a weight vest. I've also seen comments where people say they felt fine doing pistols until one day they starting getting back pain and had to stop. In general, I see what looks like conflicting advice from various videos and comments on youtube, reddit, etc. Just wanted to know y'alls thoughts and experiences with this... [link] [comments] |
| What are the requirements for wall or ceiling mounted pull up bars? Posted: 23 Mar 2021 11:39 AM PDT Hi! I recently bought a house and currently use a door frame pull up bar. The bar I have has damaged the drywall above the door frame at my current place and my new place is a really old house (1895 old), so I don't want to risk damage and I'm looking for a new option. I was considering power towers, but the only thing I would probably use is the pull bar with rings, so it seems like a waste of space. So, I started looking at wall mounted bars, which look like they would save a lot of space and are pretty cheap. This looks like all I need to do is mount it to studs, although I'm also kind of uneasy about this because I don't know a ton about construction. Then I considered a ceiling mount and, while I think this is the most versatile option, I have no clue what the requirements would be to successfully mount it would be. So, what should I know before buying a wall or ceiling mounted pull up bar to avoid messing up my new house? [link] [comments] |
| Does recommended routine net you significant results if you are intermediate at calisthenics? Posted: 23 Mar 2021 10:53 AM PDT Last year I was working out 2 hours a day 5 days a week doing calisthenics. I actually gaijed ALOT of strength, and I achieved my first muscle up, first front lever and first one arm pushup. I got super ripped too thanks to intermittent fasting. However, lately, ever since start of 2021, I have been slacking off and gained some fat, and lost my strength a bit. I want to get back into working out 2 hours a day but I really do not have time for that anymore. So the recommended routine is attractive to me because its so short (1 hour long) and only 3 days a week. The problem is there is this doubt and uncertainty in my head telling me that this is simply not enough exercise if I want to gain strength again. Im used to working out 2 hours a day for 5 days a week, so I can't help but be skeptical that 1 hour a day for 3 days a week will work. Can anyone tell me if they gained significant results from the recommended routine? [link] [comments] |
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