Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-31 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-31
- What (planche) progress can I expect?
- M/32/242 lbs hoping to lose 30-40 lbs by August 1. I've been intermittently fasting and sticking to water. I do about 10 miles of walking a day (so 3-3.5 hours worth) and I jog a little. I spend 30 minutes a day lifting. Need some other suggestions to help lose bodyfat.
- Prison Bodyweight Workout by U/Clintchiz
- What kind of results are expected from a routine which is simple but high volume?
- Can the cam buckles on amazon rings hold up to gymnastics moves beyond just pull ups?
- Physical job, use calisthenics to balance/care for my body
- Some quick advice to beginners like me
- My journey and workout plan
- Can't seem to progress in my pull-up reps
- Looking for an easy to follow along book. Stuck between CC and Get Strong! Beginner here.
- I'm an 18 year old doing bodyweight exercises for 5 years. But the increase in strength and muscle size have been really less. I would like some help.
- How do I level up from here?
- Help with final push to a ring muscle up
- Feedback on my workout
- Is my self-made workout routine good or just plain stupid?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-31 Posted: 30 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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| What (planche) progress can I expect? Posted: 31 Mar 2021 02:54 AM PDT Hi, this is my first post here. I have been training pullups/pushups for a while and got bored. Then I saw a video of a full planche pushup and I really want to achieve this move. I've been training for it for about 3 weeks now and at the start I couldn't hold a tuck planche for even a second but now I can transition from a tuck planche and hold a bent arm straddle planche for about 2/3 seconds. What kind of progress can I expect? I'm also training for a one arm pullup alongside this. A lot of people say it takes like 4 years to achieve a planche pushup, how long do you think it'll take me to achieve a straddle planche pushup considering my progress so far? Age: just turned 19 Height: 171cm / 5'7 Weight: 60kg [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2021 11:01 PM PDT I'm def not a gym person but I joined my local gym back in October and until March, I was in there maybe 10 times but this whole month I've been in there like 90% of the time it's been opened so I'm proud of that. I feel way less self conscious now and it's committed to my memory to go and spend a few hrs there whether it's doing the indoor track or lifting. My arms get sore quite quickly so I need to find more of an endurance among various machines. So, I'm more committed to losing bodyfat than say gaining abs. I'd be happy at 210 and overjoyed at 200. Any suggestions? Whether it's lifting smaller weights for longer period or crunches or burpees or things of that nature? Again, I'm a newbie at it but committed to doing it. I have the next 2 months more or less free to get my body right before I start to get busy in June/July and my fitness might have to take a backseat to some things so that's why I wanna go in 150% right now. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Prison Bodyweight Workout by U/Clintchiz Posted: 30 Mar 2021 03:18 PM PDT I recently found out a redditor who's prison transformation really made rethink my fitness priorities passed away some time ago. I found out (through a lot of investigating) that he deketed a lot of his posts. Luckily he reposted his workout and prison diet on a website so we can still access it. Below I have fopied and pasted the entire workout and will link the website I got it from. RIP Clint. NOTE: I originally posted this blog post anonymously right after I got out of prison (May 2013). I posted it to Reddit and I received tons of support and feedback, then later got picked up by Men's Fitness United Kingdom and was republished in this article as well as the print version (I have it framed it my office ☺ ) Background: I've made some mistakes in my past that I deeply regret and am doing everything to move on from. Without going into too much detail, I was heavily involved in a business that is becoming legal in several states but at the time was not legal in Connecticut. I was fortunate to have an excellent attorney and no criminal history. Because of the scope of my operation though, the judge was insistent on jail time — 10 months imprisonment with 5 years probation and a 5 year suspended sentence. I have always been an avid Crossfitter, yogi, jiu jitsu competitor, powerlifter, and all around athlete. I made a commitment to myself before going in that I would do everything in my power to continue improving myself mentally, physically, and spiritually while inside, making the most of every moment and using it to workout, meditate, do yoga, reflect, read, and write. I could write another entire post about yoga, meditation, and using the time to reflect, but I'll leave the focus of this post to working out. Update: I've been in the gym for about a week, re-testing my max lifts. My squat went from 475 -> ~435, deadlift 525 -> 475, OHP 195 -> 185, and did not test bench. I've very pleased with these numbers, as I've been able to maintain significant strength. Also considering I've lost about 20 lbs, I'm pound for pound as strong, if not stronger than before. Physical Progress: Before Prison: ~232 lbs, ~13% bodyfat: After Prison (May 23, 2013): ~214 lbs, ~9% bodyfat (visible abs, veins in obliques): Training: Pre-Prison: Prior to heading in, I had been using Wendler's 5/3/1 program for about 1.5 years. Prior to that I had been doing Crossfit for about 2 years, and prior to that I was following the workouts in the book The New Rules of Lifting for about 6 months. My max lifts were 475 squat, 525 deadlift, 315 bench, 195 overhead press. My split generally looked like this: Monday: Squat Tuesday: Bench Wednesday: Hill Sprint Workout OR some type of Crossfit Metcon workout Thursday: Jiu Jitsu Training OR Rest Friday: Overhead Press Saturday: Deadlift Sunday: Active recovery — Bikram yoga Prison: I only had access to a pullup bar, back extension station, dip station, and ab wheel, so all of my workouts were bodyweight. I have read Convict conditioning and did a lot of research into good bodyweight workouts before going in. In addition to the workouts, I got up at 5am everyday to do 1 hour of yoga next to my bunk, 20 minutes of tai chi, 20 minutes of pranayama breathing exercises, and 30 minutes of meditation. I would make an effort to walk for at least an hour per day (we were in a dorm setup with a common area which I would pace around the perimter) My workouts generally looked like this: Day 1 — Upper Body Pullups — 10 sets of 10 reps (increased over time to 14–15 reps) Handstand Pushups — 6 sets of 6 reps (increased over time to 10–12 reps) Pushups — initially 10 sets of 25 reps, increased over time to 4 sets of 20 reps one-handed, 6 sets of 35 reps normal Bodyweight Row (used dip station, had someone hold me legs up) — 6 sets of 15 reps Dips — 6 sets of 15 reps Day 2 — Lower Body + 5×40 Burpees (burpees done in a separate workout — usually first thing in the morning then the lower body workout done later in the day) 10 rounds as fast as possible: 25 jump squats, 10 lunges (each leg), 12 pistol squats (each leg) It took a while to work up to this workout. My goal heading in was to get good at pistols, which I couldn't do a single one of when heading in. My initial workout looked like this: 8 sets of 30 squats, 20 lunges, 4 'assisted pistols' (held onto the side of a bunk or some object to brace me as I descended…gradually worked my way into doing pistols without holding anything). I stuck with this workout for about 2.5 months before moving onto the 10 round timed workout. Day 3 — Abs / Lower Back + 5×40 Burpees (burpees done first thing in AM, other workout later) 10 sets of 12 reps hanging leg raise 10 sets of 20 reps back extension (had access to simple back extension setup when moved to state prison) 6 sets of 40 situps 6 sets of 12 back bridges (Convict conditioning style…full bridge from ground) 4 sets of 20 ab wheel rollouts (had access to ab wheel in state prison gym) 4 sets of 2 reps 'wall walks' — stand in front of a wall and arch backwards, walking hands along the wall into a full bridge Day 4 — Upper Body Pullups — 10 sets of 10 reps (increased over time to 14–15 reps) Handstand Pushups — 6 sets of 6 reps (increased over time to 10–12 reps) Pushups — initially 10 sets of 25 reps, increased over time to 4 sets of 20 reps one-handed, 6 sets of 35 reps normal Bodyweight Row (used dip station, had someone hold me legs up) — 6 sets of 15 reps Dips — 6 sets of 15 reps Day 5 — Lower Body + 5×40 Burpees 10 rounds as fast as possible: 25 jump squats, 10 lunges (each leg), 12 pistol squats (each leg) It took a while to work up to this workout. My goal heading in was to get good at pistols, which I couldn't do a single one of when heading in. My initial workout looked like this: 8 sets of 30 squats, 20 lunges, 4 'assisted pistols' (held onto the side of a bunk or some object to brace me as I descended…gradually worked my way into doing pistols without holding anything) Day 6 — Abs /Lower Back + 5×40 Burpees 10 sets of 12 reps hanging leg raise 10 sets of 20 reps back extension (had access to simple back extension setup when moved to state prison) 6 sets of 40 situps 6 sets of 12 back bridges (Convict conditioning style…full bridge from ground) 4 sets of 20 ab wheel rollouts (had access to ab wheel in state prison gym) 4 sets of 2 reps 'wall walks' — stand in front of a wall and arch backwards, walking hands along the wall into a full bridge Day 7 — Rest Nutrition: This was my biggest concern going in. Meals in prison tend to be very high in carbohydrates and very little nutritional value. I had been seeing some success with the LeanGains style of eating, so I incorporated that into my eating when in prison by skipping breakfast. Lunch was served at 11:30am and usually consisted of 2 cups of macaroni or starchy pasta with some sort of 'slop' — chunks of meat in sauce, 2 slices of bread, a small carton of milk, and a cup of vegetables. Dinner was a similar setup and served at 4:30pm. Fortunately I had access to commissary, and with a $75 per week spending limit, I loaded up on tuna (25 g protein), mackeral (18 g protein), protein shake packets (238 calories, 44 protein, 22 carb), oatmeal, and beef crumbles (275 calories, 38 g protein). I would take a few packets of meat with me to each meal in order to add protein. So for example at lunch I would add 2 packets of tuna to the 'slop', and eat only one cup of the carbs. Outside of the cafeteria the only tools I had to cook with were hot water, so I could make oatmeal, instant rice, and a few other things. Often I would add a third meal closer in the evening to add additional protein and because dinner was served so early….usually something like 2 packets of meat and a small cup of instant brown rice. In keeping with the LeanGains style of eating, I would increase calories a little on the upper body and lower body training days, with my postworkout meal being the largest and the most carbs. Sometimes I would be working out at night (after dinner), so my go to postworkout meal was 3 packets of instant oatmeal with 2 packets of protein powder. This workout out to about 800 calories, 88 g protein, 125 g carbs. I would also cycle carbs and calories lower on ab/lower back days and rest days while keeping protein intake around 180g. Typically my postworkout meal would be the highest in carbs, and for the other meals I would skip the high carb options but giving away my macaroni and bread or trading it for a carton of milk. Sample Day of eating (train in AM): Lunch: 2 cups of macaroni, 2 packets of tuna + 'meat slop', 2 slices white bread, 1 milk, 1 cup veggies Dinner: 2 packets of meat + 'meat slop', 2 slices white bread, 1 milk, 1 cup veggies Additional meal: 2 packets of tuna + cup of instant brown rice Summary: Was able to maintain a lot of strength overall and improve my bodyweight conditioning significantly. I am more cut up than I've ever been, having lost a total of 20 lbs and now being able to see veins in my abdomen. The biggest takeaway is that going forward I will be eating much less, realizing how much better it feels to be leaner and more conditioned. I will soon be testing my 1 rep maxes in the four main lifts to see how the bodyweight strength carries over into barbell work after having not touched weights in 4 months. https://medium.com/@clinton_warren/prison-workout-secrets-495b9c7d5653 [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| What kind of results are expected from a routine which is simple but high volume? Posted: 30 Mar 2021 10:48 PM PDT There is this youtube channel called K boges (https://www.youtube.com/user/Kbogea ). He has some very good videos. He advocates a very simple style of training. High repetition of Pushups/Dips, Pullups/Rows, Squats/Lunges. He advises that to gain both muscle and strength you need to go to failure almost every day IIRC. And the movements must be simple yet full body ROM. This is a type of training style that this sub is always up in arms against. But, I believe, there are many members in this sub who does this kind of training on a daily basis. I would like to hear opinions from both the frontiers. Criticism, advice, results, anything you want. Another unique thing about his routine is that he doesn't talk about any separate core workout. Yet his physique looks tremendous. Maybe ideal for many people. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Can the cam buckles on amazon rings hold up to gymnastics moves beyond just pull ups? Posted: 30 Mar 2021 09:34 PM PDT I've been using gym rings I bought on amazon for a while now just for pull ups and I want to start trying some skills progressions. They are the type with nylon straps and steel cam buckles. I checked out some vids on youtube of things like muscle ups, kip ups, handstands, etc, and some of the moves look like they can put huge shock forces on the rings/straps, especially if there's a lot of swinging or a dropping motion. I'm not really worried about the straps as they seem plenty solid but I am wondering about the cam buckles. They've never slipped or anything during pull ups but how well do they hold up to the more dynamic gymnastics moves? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Physical job, use calisthenics to balance/care for my body Posted: 30 Mar 2021 10:56 AM PDT I am a 35m, 188 cm, 85-88 kg, I have always been in shape, slight issue with mid-back and my knees. I have always been able to out perform most people I know, weightlifting doesn't come natural as I'm lanky. I ran about 100 miles/ 160 km a week in my teens and early 20s, now I work moving and climbing heavy ladders, crawl thru attic and crawl spaces, climbing and doing minor house repairs/ light construction. I trap animals for a living. I have used yoga-inspired movement for years to help keep myself healthy, I do burpees (150 in 20 minutes) a couple times a week, on good weeks. My goal is to be able to work into my old age as this job is great money for the time and flexibility. Lifting awkward weight, up to 60kg, is typical, holding super odd positions for long periods is part of the job. Tl;dr I have a physical job, climbing and carrying heavy things, work in odd, tight places. Always have taken care of myself with calisthenics and stretching, but knees and back are my big concern. Any recommendations I can adopt? Thanks jeans. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Some quick advice to beginners like me Posted: 30 Mar 2021 10:53 AM PDT I recently started the RR. I'm by no means new to working out or finesse regimes, but it has been a good amount of time since I had one I regularly used, leaving me to be out of shape and practice. My quick advice to anyone starting or potentially continuing working out: Be sure you're form is correct in whatever you're doing, don't push yourself further than you can handle, and get medical advice if you're questioning a certain pain. This all applies to workouts level 1 and beyond. This sounds like common sense, but I fell victim to it. I recently hurt my arm doing push-ups with bad form and exhausted, and thought nothing of it at the time. The next morning I woke up with pain above my elbow thinking it was DOMS. I gave myself the rest day and called my brother (who is a M.D.) after the pain felt different from before. Turns out my combination of bad form and pushing myself led me to a tricep injury. This is now is leaving me only to leg and core workouts for a few weeks until my arm has recovered. I'm sure this has all been said before. I just wanted to say something, because if I did just keep going I would've caused a worse injury with more time resting, feel like an idiot for not recognizing it sooner. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2021 12:34 PM PDT So i was doing bw exercises like 2 years ago and my body was very satisfying at that time for me. Than i meet a girl and lose my desire to do exercises. I was 77kg(171cm) with nearly visible abs and great bulky look. With the corona i am now 90kg with a 120cm ass and a fat belly :d So i decided to loss 10kg and start back to my old workout program. I was doing the plan with a extra 5kg 2 years ago but since i am 90kg i can barely do it now so no extra weights for me. My plan is: 8x3 wide grip pull up 8x3 very close grip pull up 8x3 wide grip chin up 8x3 very close grip chin up 10x3 bench dips 8x3 diamond push ups 8x3 decline push ups 8x3 reverse grip push ups 8x3 pike push ups There is probably no point to create a post like this but i just wanna get in the community and get advices if a doing something wrong. Btw I am 87kg right now, im trying to lose weight slowly and consistent with calculating macros and calories. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Can't seem to progress in my pull-up reps Posted: 30 Mar 2021 02:21 PM PDT A little background of my overall fitness: I am 32 years old, and been out of shape for a while. I fall in more of the "skinny fat" category at this stage. Have a slight belly protruding, but arms, shoulders legs don't have a lot of muscle mass. I used to be heavily involved in sports/athletics through my childhood, up into my early 20's. At my peak, I was able to do about 15 pullups in a set, without any real training. I kinda used to just "skate by" on natural ability. Over the last few years, working a desk job and a sedimentary lifestyle, I've pretty much abandoned fitness altogether, and I'm trying to get back before I'm too far gone, or rather have to work harder to bring back my ideal physique. I decided to ease back into fitness starting with some bodyweight exercises; pull-ups, push ups, crunches, squats, and some light cardio on off days. I knew I wasn't gonna be as strong as my early 20's, but I can only manage about 3 pull ups before my muscles fatigue. The next set, I do even, less, maybe 1-2, and not soon after I can't even manage 1. I've been at it a few weeks, working out 3 times a week, working different muscle groups so I don't over-train and give time for my muscles to recover and build, but I still only manage to get to 3 reps at most on my pull-ups. Am I just too old for this exercise now? How can I get stronger and increase my reps? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Looking for an easy to follow along book. Stuck between CC and Get Strong! Beginner here. Posted: 30 Mar 2021 01:17 PM PDT I recently recovered from a nasty plantar fasciitis episode and realize I really need to work on my body and core before jumping back into running again. I have some tight hips that are slowly going away thanks to my PT, and a weak core. I also am avoiding any explosive kind of exercises too. So my PT recommended bodyweight workouts. I'm mainly stuck between Convict Conditioning and that Get Strong! book by Kavaldo. I just want a well-rounded book(I don't like to look at a screen all day) that has a clear routine to follow and guidelines. I'm not looking for a build your own workout type book right now. I'll admit I'm leaning towards the Get Strong! book because of how it has an outline of a 16~ week plan/goal, which really appeals to me. But I'm not sure if it involves anything explosive or stuff that stresses the feet too much. Any thoughts on those two books? Especially as a runner recovering from foot injuries? Thanks! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2021 01:13 PM PDT I weigh 54kg or 119.05 lbs and I'm 5'7. I got into parkour first and then into bodyweight fitness. But the increase in strength and muscle size is unnoticeable. My current workout routine is: 20x3 Normal Pushups 20x3 Diamond Pushups 20x3 Pike Pushups 20x2 Long arm situps 20x2 Leg lifts 20x2 Heel touches. I sleep for almost 4-5 hours per day. Yeah my sleeping routine is really bad and I don't have a strict diet. I just eat whatever is in front and eat till I'm full but I don't eat junk food. I would like some advice and some help. My goal is to do free standing handstand for at least 30 seconds. The last I ever came close to my goal was last and I did handstand for 20 seconds. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2021 01:50 PM PDT I've only just found this sub so apologies if this question deserves in a pinned thread! I've been doing a circuit routine since October-ish last year and it's been going great. Every Monday, Wednesday and Friday I do 10 minutes on the exercise bike followed by: 20x sumo squats with 14kg weight 15x bodyweight push-ups 10x walking lunges (10 per leg) 15x dumbbell rows with 10kg dumbbell (15 per arm) 30 second plank 30 star jumps I do the above 6 exercises 3 times in total I only switched to sumo squats recently and I'm not quite sure I've worked up to the right weight yet as they don't feel anywhere near as challenging as regular bodyweight squats - just fancied a change but not sure if it's the right thing. I've only just moved up to 15 pushups from 12 and have only moved fully moved on from half/knee pushups in the last month(ish). The walking lunges are not challenging at all but I'm not keen on increasing the repetitions on them/ I've only just moved from 8kg to 10kg on the dumbbell rows. 30 second plank does not feel that strenuous either and 30 star jumps is trivial. I'd rather increase the intensity of each exercise or switch to a better exercise than simply increase repetitions on the current ones. What should I look at swapping out? I'm a 6ft, 25 y/o male - 11st 7lb [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Help with final push to a ring muscle up Posted: 30 Mar 2021 01:45 PM PDT Looks like lockdown is ending here so I'll be back to work with less time to train. I've had a goal of a strict ring muscle up and would like to nail it in the next four weeks. Quick stats: 34 year old male. 191cm, 94kg. Leanish (fuzzy four pack). I can do 8 very controlled false grip pull ups with legs straight at 45 degrees. (sloppy L-sit?). 8 full range of motion ring dips with RTO at the end. I should have the strength. I can nail a MU with the help of a red resistance band, 5-15kg assistance. I'm close with the yellow resistance band. I don't think false grip is an issue. I went crazy building this up and still do all exercises with a false grip when possible. I sleep enough and eat healthy. My routine. All exercises done on the rings. 3x per week.
Questions: Should I just drop everything and do muscle ups all workout, every workout until I get it? If I did that would I just focus on singles as my goal is a single muscle up? The volume seems high? But every monday I come back strong. I took a Deload week after my first cycle of eight weeks where I built my false grip and a really strong pull up and ring dips. I'm on week three of the above routine and not noticing much progress. If you've unlocked the muscle up what got you over that final hump (all advice welcome but especially that from bigger taller individuals would be helpful). Thanks for the help! TL:DR [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2021 12:56 PM PDT Hi, I would love it if someone could give me some feedback on my workout schedule. This is my current schedule: http://imgur.com/a/xqQPugU I do 3 fullbody workouts a week on Tuesday, Thursday, Saturday and on Sunday I go mountainbiking with some friends. I do my complete workouts on gymnastic rings with the exception of pike push ups. I work with 2 exercise supersets with 90 sec rest after the superset and start my workouts with some handstand/L-sit/hang work. My third workout of the week on saterday only consists of push/pull so I don't wear my legs out for the mountainbiking on Sunday. My overall goal is strength and aesthetics. After this years summer I want to switch it up again and work on skills like muscle up/frontlever etc. But first I want to build up my overall strength to prepare myself for the skill work. Thanks! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Is my self-made workout routine good or just plain stupid? Posted: 30 Mar 2021 12:06 PM PDT So I workout from home and the only equipment I have is a pair of dumbells. My current routine is moslty working out my chest, abs and arms. But I though that I need to train the other parts of my body as well. So before each workout (I workout 6 times a week so 6 times) I do my own made up routine for the muscles I'm not working out so much. 1) 75 squats and 75 calf raises (with the dumbbells on my shoulders and theyre quiet light dumbbells so I can do 75 reps with minor brakes inbetween) 2) 40 reverse flies (whilst standing up) and 40 dumbbell bent-over rows 3) 20 side laterals (to the top, where my dumbbells touch) 4) 10 (5x2) min workout for my abs (upper and lower) I timed it, and it took me about an hour to get all of this done. So would you say, that this is a good workout routine for hitting my legs and back? Or so I need to add or scrap something. Or maybe even just not do it at all and start doing other exercises instead? [link] [comments] |
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