Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-29 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-29
- Not able to sleep more than 6 hours 30 mins when doing intense work outs on a regular basis
- Your Thoughts on interesting Weighted Calisthenics Progression
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Timed training
- Weak at the bottom of the archer chin-up (rings)
- Front lever
- Exercising as a hobby
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-28
- Pull Up Technick(Legs Bend)
- Reduce frequency while maintaining muscle?
- Weights vs Calisthenics
- Critique my Routine
- Advice for someone with an extremely asymmetrical body
- What is the best workout programme at home with just a barbell, dumbbell, a bench and an ez bar?
- Efficiently increasing pull ups for the "advanced" practitioner.
- Split program or three times full body?
- Talk to me about rings
- Ring push ups 'enough' for heavy guys?
- Pseudo planche push-ups as only push movement? Minimalist routine
- Pistol Squat: After years of training still get a sloppy one: what should I do?
- Recoverying from tennis elbow (help/advice needed)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-29 Posted: 28 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] |
| Not able to sleep more than 6 hours 30 mins when doing intense work outs on a regular basis Posted: 29 Mar 2021 04:43 AM PDT I used to be able to sleep at least 7 hours 30 to 8 hours 30 mins every night when i was doing light weightlifting three times a week. But from around January, I started doing much more intense workouts which involve lifting heavy weights with 1 minute rest intervals (before I used to take anywhere from 3 to 7 min rests between each interval and the weights were lighter ofc) and doing HIIT and jogging 2-3 times a week. Then, I started getting sleep problems. I would sleep at 12:30 to 1 am every night but would wake up after only 4 hours 30 - 6 hours 30 mins of sleep. I tried to find out what was causing this on the internet and literally did most of the things that were recommended but to no avail. Exercise was one of the recommended things so I never even considered it as being the cause and in fact I upped my workout intensity, thinking it would help me sleep better. After several weeks of this life style i became very depressed and fatigued and I was mentally and physically at my breaking point. I could barely study and barely had any energy to even live. Then, a couple days ago, I read an article which said marathon runners can get this problem from overtraining so I decided to stop working out and see how things went. On the day I stopped working out (I only did light stretches that day), I managed to sleep 8 hours for the first time in months and felt pretty good the next day. The following day, I just went for a 40 min walk and I managed to sleep for 9 hours. When I got out of bed I felt sooo freaking good. The best I had felt in a really long time. i had so much energy and just living felt fun. I felt like I could do anything and even my friends were commenting on how much energy I had. But then I decided to do an intense workout session because i was feeling so good and lo and behold I only got 5 hours of sleep last night and feel like absolute shit. I'm going to take a break from working out today as well and just do stretches and see how that goes but if anyone else has this problem I strongly recommend you take a break from heavy exercise for even just a day or two and see whether your sleep improves. TLDR; I think my sleep got fucked from overtraining. I will stop working out again for a day and see if I can get healthy amount of sleep. [link] [comments] |
| Your Thoughts on interesting Weighted Calisthenics Progression Posted: 29 Mar 2021 07:33 AM PDT Hello, recently i started to watch lot of russian calisthenics athletes and their approach to training. I found out one interesting approach to progress in weighted pull ups and dips. I assume it is called something like double progression. So for example, my goal is to do 20 Pull Ups with 16kg Kettlebell and 30 Dips with 24kg. The progression is like this: On first day you basically try to progress weekly by doing the exercise with your goal weight and try to increase Reps. For example i hit 13 Pull Ups and 20 Dips today. Next week i will try to increase to 14/20-21 etc. On the second day you try to do your Goal REPS but with lighter weight, for example 20 Pull Ups +8kg and 30 Dips +16kg. And you try to increase the weight by small increments (1kg) but try to maintain the reps. So basically on one day you do Goal Weight and progress weekly with Reps, and on the other day you do Goal Reps but increase the weight weekly. What are your thoughts on this progression style and how much volume should i do with back off sets (because one set is obviously not enough volume). How would you structure the workouts using this progression style? [link] [comments] |
| Posted: 27 Mar 2021 11:24 PM PDT HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Posted: 29 Mar 2021 01:03 AM PDT I've been doing a lot of strength work (singles, triples etc) and I've stalled hard and got bored now I'm switching over to more of a time based training for example Instead of doing 3x5 dips with certain weight Now I do 5 dips 10min emom and I add 2.5% of my weight each week And for an accessory like weighted push-ups instead of doing 3x10 now I'm doing 30 reps at x percentage of bodyweight for time and currently it took me 4 minutes and once I get stronger and get to my goal of 2.5minutes then I will add weight My question is will I just decrease my time by simply getting stronger or does it now work like that, I feel like I need to lift heavy so that these lighter weights feel easier and I'll be able to lift them in a shorter period of time by just lifting heavy What do you think? [link] [comments] |
| Weak at the bottom of the archer chin-up (rings) Posted: 29 Mar 2021 12:56 AM PDT Hey y'all, so I'm a bit stuck in my one arm chin-up journey. I'm pretty strong, but I'm also 2.03m and 98kg, so I have to work extra hard for bodyweight movements. My journey went a bit like this:
However, I'm having trouble with the last part of the negative and the first part of trying the concentric. At the top I can lower myself pretty slowly and controlled, but then when my elbow gets to 90° I tend to lose control and accelerate. Sometimes I also feel some ligaments and whatnot moving and popping over each other. Nothing bad, like other minor injuries I had, but mostly just lack of control. I'm not really sure how I can train this the best right now, as I'm not really strong enough to do one arm scapular pulls and I feel like doing full negatives uses too much energy to specifically train the bottom part. Perhaps I'm better off doing only half negatives from that 90° position? What are your experiences with this? [link] [comments] |
| Posted: 28 Mar 2021 10:19 PM PDT Alright so i decided i want to get front lever until summer (which is like 3 months). I can do 10 strict clean pull ups and the same amount chin ups. Can hold a 25s L-Sit and like 15 second tuck FL. Also tried one leg tucked FL and got like 10 second hold. I looked at various of videos about training for it but no one gave a proper workout (i don't want to watch THENX). The guy Derek Wos from Caliathletics suggested doing tucks and negatives on intervals of 2-3 hours a day. Others just give random exercises which i don't know what to do with, should I incorporate them or create a workout program for certain day and train only FL. If that would help, my workout schedule now is the following: Monday - weighted calisthenics (push and pull); Tuesday - push; Wednesday - rest; Thursday - pull; Friday - weighted calisthenics; Weekend - rest; [link] [comments] |
| Posted: 28 Mar 2021 06:13 PM PDT Hello all, I am currently approaching adulthood in the midst of this pandemic bored and, usually, drained because of a lack in physical activity. School and other areas of my life prohibit me from having the time to have some form of physical activity and when I do, I dont see the point if I won't gain results from it. Ive been thinking whether or not I should pursue exercising as a hobby rather than having the vision of me being fit, despite wanting to be fit. At this moment, I cannot when I take multiple factors into consideration such as my diet, sleep schedule, and potential inconsistency. While this question may be a no brainer, I want to hear your thoughts on my current predicament:Should I exercise for the fun of it? Will it have some sort of impact on me in the future? Regardless, why do you think this way? Thank you all! I hope all of you are doing well in this time of uncertainty! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-28 Posted: 27 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: 28 Mar 2021 05:41 PM PDT Hey guys recently I've been watching some videos on proper pull up form, and a lot of them said tension trough your whole body is important because it ads rigidity and you're able to pull up better. Now in my case, I'm 6" 7' tall, I've never in my life encountered a pull up bar that's so high that I'm able to extend my legs out without touching the floor on the bottom part of a pull up, so I'm forced to pull my lower legs back in order to come down without touching the floor. And I noticed often it takes out my core a little bit because now I have this weight that's pulling me a bit away from the bar.I would like to know from someone, maybe who is also very tall, what might the best practice in that case. [link] [comments] |
| Reduce frequency while maintaining muscle? Posted: 28 Mar 2021 01:30 PM PDT Hello all, First I'd like to thank this community for readily supplying a wealth of advice and support once the pandemic hit. I ran the RR a few months at the end of 2018 before dropping most of my strength training for running. I returned to gym at the end of 2019 on a bulk for the first time (at age 25 but as a former overweight kid I was always hesitant to consciously eat at a surplus). When COVID 19 hit NYC, I returned to the RR for six months, eating at a deficit and running four days a week (both for cardio and the mental health benefits). In September, I switched to a four day hypertrophy rings program while running twice per week and began eating at a surplus again. I've gained close to 15 lbs over the last six months and am happy with my progress. Now I intend to shift gears back to a cut and train for a half marathon later in the year. My plan is to continue the rings program I'm on but swap the fourth strength workout for an additional run. I typically reserve one day for rest and some added core. I intend to cycle through each of the four strength workouts in order and would hit each workout twice every three weeks. My question is: If I reduce strength training frequency from 4 days to 3, will my goal of maintaining muscle be significantly impacted? [link] [comments] |
| Posted: 28 Mar 2021 10:57 AM PDT I have done some weight training in the past for a few months and i saw some significant improvements in strength and some moderate weight gains too but then i stopped for a few months, now i started working out again a few weeks ago but since im going to join the military soon i decided to try calisthenics instead, i was extremely surprised with the results, i never grew so fast in my life and i never felt so good. All im doing right now is 10 sets of pull ups, 10 seats of push ups and a 2500m run, i do this 6x a week and my progress has been jaw dropping when compared to what happened when i was weight training, my muscles are literally growing by the day, my veins are popping out all over the place and im now maxing out at 35 pull ups (palms out and no kipping) as compared to 17 when i started just a few weeks ago, and not to mention im just overall feeling great and extremely energetic, i have no idea why im having such a good response to calisthenics compared to weight training, but i dont think im going back to weights any time soon. [link] [comments] |
| Posted: 28 Mar 2021 09:37 AM PDT Hi everyone! I'm 23, male, and have been lifting for a while. I'm 6'1, and around 180lbs. This lockdown had me exploring the wonders of BW training at home. I've been training at home for a while and recently I got a pair of rings and wrote an Intermediate routine, inspired by the RR. It uses BW (duh), rings, to which I'm new, and resistance bands of various intensities. My weekly workout schedule is: Monday - Mobility + Workout Tuesday - Vinyasa Yoga Power Flow Wednesday - Mobility + Workout Thursday - Vinyasa Yoga Power Flow Friday - Mobility + Workout Saturday - Rest Sunday - Rest (I also walk a lot) The routine is divided into Workout A and Workout B and follows an ABA, BAB weekly structure. Now as for the workout (it's in superset pairs): Workout A A1 - Rings Pull Up - 3-5 x 6-10 A2 - Headstand Push Up - 3-4 x 3-6 B1 - Step Up - 4 x 8-12 B2 - Band Assisted Nordic Curl - 4 x 6-10 C1 - Rings Horizontal Row - 3 x 8-1 C2 - Pseudo Planche Push Up - 3 x 8-15 D1 - Band Lateral Raise - 4 x 10-15 D2 - Calf Raises - 3 x failure E1 - Rings Tricep Extension - 3 x 8-10 E2 - Reverse Curl - 3 x 10-15 Workout B A1 - Typewriter Pull Up - 3-5 x 3-6 A2 - Rings Dip - 3-4 x 6-10 B1 - Pistol Squat - 4 x 8-12 B2 - Band Single Leg Romanian DL - 4 x 10-15 C1 - Front Lever - 3 x 10-30 sec. C2 - Pike Push Up - 3 x 8-12 D1 - Band Face Pull - 4 x 10-15 D2 - Calf Raises - 3 x failure E1 - Pelican Curl - 3 x 8-10 E2 - Band Tricep Pushdown - 3 x - 10-15 Plus two additional core workouts that can be done at the end of the workouts or another time of the day. Core Workout A Ring Ab Rollout - 3 x 8-15 Pallof Press - 3 x 8-15 Reverse Hyperextension - 3 x 8-15 Core Workout B Rings Leg Raises - 3 x 8-15 Copenhagen Plank - 3 x 8-15 Reverse Hyperextension - 3 x 8-15 What are your guy's thoughts, opinions, tips, or critiques on it? Thanks! [link] [comments] |
| Advice for someone with an extremely asymmetrical body Posted: 28 Mar 2021 08:14 AM PDT I've been lifting for a while but every muscle on one side of my body is a different shape than the other and I run into a lot of uncomfortable exercises because a comfortable motion for one side is not comfortable for the other. I know I can really focus on doing one side at a time but that makes my workouts like twice as long. So when I do have to do exercises with both at the same time should I just do a motion that's most comfortable or try to train them the same way to possibly make up for the differences. For example most of the time when I'm bench pressing my right elbow needs to be close to my body while my left side feels best flared out. It's also a bitch finding the right hand placement on things because the same placement on both sides is not possible without some issues. I'm writing this in bodyweight fitness because I'm trying to get more into calisthenics and it applies to my pushups/pull-ups as well [link] [comments] |
| What is the best workout programme at home with just a barbell, dumbbell, a bench and an ez bar? Posted: 28 Mar 2021 03:41 AM PDT I[19M] bought some equipment to start training at home because I can't take the risk of going to a gym with what's going on with the world. I have a bench, barbell, ez bar, dumbbell and about 20kgs of weights to add to them. I struggle to find a good program with just my equipment, because the good ones also include machines that I don't have access to, and a few free routines that I've found include some exercices that other fitness trainers have said that they are bad for you (the notorious upright rows, for exemple) or just don't seem optimal. I should mention that I am very skinny (55 kg and 175 cm height, at the limit) and have been doing "my thing" for about 4 months now, trying to master the techniques and so far I've managed just to tone my muscles a bit (I am not looking for progress, just tracking it, because I know it takes a lot of time, but I just don't know if I am on the right path). That's why I want to look for a good and simple routine that I can follow. I also am making sure that I am eating enough, and I take protein supplements in the form of Impact Whey. My goals are to increase lean muscle size and strength, and... to not be skinny anymore, lol. But also, just want to get into the habit of living a healthy lifestyle in the process. [link] [comments] |
| Efficiently increasing pull ups for the "advanced" practitioner. Posted: 28 Mar 2021 06:25 AM PDT Hello. I am trying to increase my pull up maximum before summer to take the record at my school and I am hitting a flattening curve on my development. When I try to find guides on youtube to improve I mostly find beginner guides or trainers saying they are going to explain a routine for all levels but only base it on the beginners. They never go into the details for the more advanced learners in my experience, and I am left to try out my own methods. Here is a bit of info of what my goal is and what I am doing. At the moment i am 183 cm tall and weigh about 72 kg, so I am on the lighter side. I am able to do 28 pull ups but with questionable form. My goal is 30 clean form pull ups in four months. My routine right now is 2 back days a week (when I have a gym available), where i always start with pull ups. The first I do weighted pull ups and have recently tried doing 4 reps for as many sets as possible. right now i do 4 reps with 30 kg, but I have a slight discomfort with my joints, and might want to increase reps and drop down in the weight I use. The second day is more of an endurance day, where I try to do more LAT focused pull ups with a wide grip, usually 10 x 10 or 10 reps a minute for five minutes. When I do not have a gym, like now in easter, I usually spread my pull ups in sets of 10 throughout my day to maximize rest time, usually pull ups every other day. I am now focusing on slow pull ups and getting the full range of motion, essentially re-learning my technique. What are some good routines that you personally use, and do you have some tips for improving? I am also having a hard time determening what is a full ROM for Pull ups, do any of you have some good video-examples? Sorry for my bad english, it is my second language. [link] [comments] |
| Split program or three times full body? Posted: 28 Mar 2021 01:26 AM PDT Hey everyone, I'm an beginner-intermediate Caliathlete (max: 5 clean Muscle Ups, 17 bar pull ups) and I was wondering if I should do three times full body or split my workout programme. The current one I'm doing is a Push Pull Running split: Monday : Push 5x12 weighted Pushups 5x8 Narrow Ring Dips 5x6 Bulgarian Ring Dips 5x10 Skullcrushers Tuesday : Pull 5x8 Ring Pullups 5x6 Ring Chinups 5x12 Ring Rows 5x10 Ring Curls Wednesday: Run 10km or 15km run Rinse and repeat for Thursday, Friday, Saturday I stretch and train skills in my study breaks. Are there any changes that you would suggest or is this routine good? I've never been really consistent with Calisthenics but I'm planning on being now! :) Thanks [link] [comments] |
| Posted: 27 Mar 2021 10:45 PM PDT 50M here. I'm badly overweight but losing (<55 pounds so far), and coming back to training after a looong layoff. (I've played with dumbbells and spent time on the elliptical over the years, but no serious, consistent, structured resistance training in a long time.) Other than what the Marine Corps required me to do long ago (pull-ups and abs), I was never big on bodyweight training when I was younger. I was mainly a weights-and-running guy. Now I intend to make BWF the core (so to speak) of my resistance training, for a variety of reasons. I also plan to work in some kettlebells, and I'm already using Indian clubs. Because I'm fat and weak, I'm still very early in the progressions (doing a somewhat modified version of the RR), and I'm taking my time. (Past experience made me a huge believer in the power of consistent, incremental increases in intensity—one extra rep here, 2.5 pounds there, a slightly greater ROM there, 10 seconds less rest here, etc. Small improvements stack.) So at present I'm doing several exercises on an incline to make them easier. But the time is coming when I'm going to want to reduce the incline to increase resistance, and I'd like to be able to do that in a gradual, controlled way. The question is how to do it. I'm working with limited space, but I do have a good place to anchor a set of rings. And it occurs to me that rings would provide a way to vary the angle of incline continuously, just by changing the height of the rings. That's a very attractive feature. My main concern is whether I need a certain level of "stable" strength before tackling something inherently unstable like rings, especially for exercises like dips and push-ups. (But remember: my feet would be on the floor.) Obviously, rings are going to put demands on shoulder stability that push-ups on the back of the couch don't. What are your thoughts? The plan wouldn't be to immediately abandon stable platforms and jump straight to rings. I'd incorporate them slowly. For example, maybe do my regular (incline) push-ups and finish with a couple static push-up holds on the rings (come to think of it, the ring work should probably come first, not last) set at the same height; then progress to some partial reps; then full reps; and, finally, begin replacing push-ups on the floor with push-ups on rings. Once I'd made the transition I'd start lowering the height of the rings to reduce the incline and increase resistance. Does that seem workable? I realize some people may think this is all a bit elaborate and unnecessary, and I'm overthinking it. But again, I'm a big believer in slow, steady, controlled, consistent progress. It's a lesson I learned the hard way (through injuries and lack of progress) a long time ago. It's not a race. So bear with me. [link] [comments] |
| Ring push ups 'enough' for heavy guys? Posted: 27 Mar 2021 02:16 PM PDT Hey so I've added ring push ups to my home gym and they feel like heaven on the chest, my RTO is more like 45° out (how do I I fix this btw? I'd rather have palms forward) but I'm damned if I can do ring dips with good form. Ring dips end up looking wormy, hunched and just ugly. I'm so impressed with these guys who can do ring dips. I keep watching ring dip/dip tutorials over and over, but I just can't get in position. https://youtu.be/fR7aw5jhfQM For context I weigh 210lbs lol. Do you think ring dips are hopeless for me and I should just do ring push ups, or do you have any drills to learn rings? I struggle with 10s on ring push ups at the moment so my progression has room at least. Thanks for any help. [link] [comments] |
| Pseudo planche push-ups as only push movement? Minimalist routine Posted: 27 Mar 2021 08:48 AM PDT I am 5'3 175lbs, about 35% bf or so. I used to lift weights a lot years ago but I haven't worked out in a long time. To get back into it I decided to do the minimalist routine. I started out being able to only do 3x10 regular push-ups. In 2-3 weeks I went from 195 to 180lbs and I could do 3x10 diamond pushups and it felt really good. Now I am on the PPPU's and they are very hard, I don't even think I am doing them with proper form. But my main concern is it seems like they really only hit my shoulders. Should I keep practicing these or what? I don't want my chest and triceps to lose mass/strength. But I don't know if there's a way to make them harder without adding weight. And i guess i should say I am on a cut, anywhere between 750 cal to 300 cal deficit depending on how hungry I am. I am doing the MR every other day. I think I will have to start doing only 3x a week to maintain recovery. [link] [comments] |
| Pistol Squat: After years of training still get a sloppy one: what should I do? Posted: 27 Mar 2021 08:14 AM PDT Hi all! I am training for pistol squats since about two-three years, went over all possible regressions (step ups, heels elevated, with weight, etc.) and many mobility programs (e.g. many of the gmb ones, Al Kavadlo), I am watching hours of videos and studying many fitness books, but I can't get proper form (knee over toes, knee point forward above the middle toe, hips straight...) Any suggestion or anyone can share their experiences with me? Would be good to know if there are bodies with mechanics just incapable of doing it, or if there is light at the end of the tunnel... [link] [comments] |
| Recoverying from tennis elbow (help/advice needed) Posted: 27 Mar 2021 07:16 AM PDT Hello bodyweightfitness community, long time lurker on this sub/ user of the RR. First i would like to thank you for making such an awersome routine because ive made really good progress from using it. I went from being a skinny fat dude to a lean/muscular dude wich i never tought i would be lol. Ive been dealing with what i would assume is tennis elbow for quite some time (6+ months) and since december from last year till now i completly stopped from working out my upper body to see if rest would make any difference (wich it made some but the pain is still here). My day to day work is quite physical so i cant completly rest my arm/elbow from doing certain movements wich probably reagravate my problem. I would love if someone that as dealt with tennis elbow and recovered from it could shine some light to me and help me out. What would be the best approach to do in terms of recovery and once i could return to work out (how do i even know if can start working out again? lol) my upperbody what type of training i should do (maybe start from scratch? doing some negatives for every movement?) and progress from there. Sorry if theres any grammar/spelling errors but english isnt my first language. [link] [comments] |
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