Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-08
- The benefits of slow and steady progress
- I recorded the complete Recommended Routine in one video
- A new full-body stretching routine. Takes 30 minutes and we've included a follow-along video, cheat sheets and pictures of each exercise. Try it out!
- Warning Signs of Tendon Injury?
- What are ways I can improve balance for things like pistol squat and standing split?
- Creating a mathematical model for front lever based on weighted pull-ups - SURVEY
- Any Tips for calisthenics freestyle beginners??
- Metronomes as a training aid - Tracking time when you can't see a timer
- Question about the Russian Pull Up Program
- Alternative to pull-ups, rows and dips
- Don't have access to a pullup bar, dip bar. Have Resistance Bands from powerlifting & pushup handles, and a desk elliptical. Is there a routine anyone recommends or wants to share?
- Best way to start growing my butt muscles?
- Do Macros Matter for Bulking?
- First Workout After a Recover Week
- Will chalk make my grip weaker?
- How to add weight to tucked planche push ups?
- Morning training, any tips to avoid a vagal reaction and feeling sick?
- Help With German Hang Progressions!
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-03-08 Posted: 07 Mar 2021 09:01 PM PST 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] |
| The benefits of slow and steady progress Posted: 07 Mar 2021 10:09 PM PST One thing I've realized over the last few years is the problems with the way fitness is usually written about and celebrated (five week transformation, I lost 20 pounds in six months etc etc,). A lot of articles or posts talk about radically changing your lifestyle, going from doing nothing to 6 work outs a week and eating brocoli and chicken breast for every meal. If you read these articles too much you'd almost think that moderate exercise a couple of times a week without a massive lifestyle change was a waste of time. For me at least, the most important thing for improving my fitness was compromise. As an example, my current routine is much more based around exercises I enjoy doing than the optimum workout for my body type/goals. When I was younger I used to be obsessive about doing deadlifts, because everyone said they were really good for you. The problem was I hated doing deadlifts, and no matter how much I worked on my form I always ended up injuring myself. As a result, going to the gym wasn't that enjoyable, and my work out schedule was pretty sporadic. I'd always be losing motivation and then getting down on myself for missing sessions, which invariably led to me missing weeks at a time. Now, I have an exercise routine largely made up of bodyweightfitness exercises I enjoy. As a result, I love working out, and have been averaging 3-4 workouts a week for the past year or so. Would my exercise results be more impressive if I ended every session with 20 burpees and a bunch of squats? Probably, but knowing myself I also would start flaking out of a lot more sessions. My transformation over the past two years or so wouldn't make a viral video. I'm not shredded with a six pack, and if you see me on the beach you wouldn't come up to me and start asking me about my workout routine. However, I've gone from a classic "skinny fat" body type in my early twenties who couldn't do a single pull up to being relatively toned and able to do multiple muscle ups. Even better, I've developed exercise habits that I hope will keep my fit and healthy for the rest of my life. If I could tell myself of 10 years ago anything it would be this: Being fit and healthy is about putting in place exercise habits that you can keep for years, not about murdering yourself in the gym to get a six pack that you then lose a few months later. [link] [comments] |
| I recorded the complete Recommended Routine in one video Posted: 08 Mar 2021 04:55 AM PST For some time I wanted to give back to the awesome bwf community. After a couple of questions and posts in here asking for a complete video with the progressions of the Recommended Routine I decided to go over the Beginner to Intermediate progressions and record them, in order to help anybody who might benefit from it! → Here is the complete routine video The progressions covered in the video are the following Pull Progression
Squat Progression
Dip Progression
Hinge Progression
Row Progression
Push Progression
Core Triplet
Hope these helps many people as it definitely would have helped me when I began my journey almost a year ago now [link] [comments] |
| Posted: 08 Mar 2021 08:48 AM PST Bowflex ultimate 2 exercise wall chart It consists of 10 stretches divided into 2 equal parts (upper body and lower body). the main target of the program is on inflexible beginners and their typical needs: Shoulders, Thoracic Spine, Hips, Hamstrings, Wrists and Calves. Almost every of the exercises are often progressed to a selected skill if done long enough. Starting To Stretch Exercise Do this program 2-3 times a week! it'll take ~30 minutes. If you've got time issues, you'll switch between upper and lower body.
[link] [comments] |
| Warning Signs of Tendon Injury? Posted: 08 Mar 2021 09:34 AM PST Hello friends, So one of my biggest fears in straight arm strength training is suddenly damaging my elbow out of nowhere. I've accidentally come across clips of that stuff happening to people and it freaks me out. But I'm not sure how common those types of freaks accidents are in relation to injuries that build up over time. So I just wanted to ask what are some warning signs for potential elbow injury? I figure stuff like sharp pain during movements ot constant dull pain during post workout are two red flags. Is having stiff/sore elbows also a warning sign? I get that like every morning after a workout but usually after a warmup they're fine. Lastly what're are signs to give the elbows a break? I've been making some good progress recently and my elbows feel fine, but the stuff on doing is tough on them so I'm nervous it's gunna suddenly catch up to me. Oh one more question, are swinging to strength holds on rings more dangerous than regular strength holds? What about swinging to strength vs strength hold transitioning to another strength hold? Any thoughts would be helpful, Efran P. S. I posted this question earlier on the Overcoming Gravity sub reddit but thought I'd plop it down here too since the user base is bigger [link] [comments] |
| What are ways I can improve balance for things like pistol squat and standing split? Posted: 08 Mar 2021 09:13 AM PST Hello, I have pretty bad balance and I was wondering how I can improve it. Should I just stand on 1 foot at times during the day? [link] [comments] |
| Creating a mathematical model for front lever based on weighted pull-ups - SURVEY Posted: 08 Mar 2021 04:29 AM PST Hello everyone. I am making a mathematical model for a project to predict front lever performance, based on pullup 1RM max, and bodyweight. Height will also play a role as we all know that the taller someone is, generally these movements are more difficult. However in order to create the model I will need as much data as possible. It would really help me out if everyone could fill out this short survey so that I can process, and then work on this project. Please send this form to your friends who train, the more data, the better. Once completed, I will post the model here as a tool, and to see how accurate is really is. In the past FrinksMovement made a survey on this similar topic, and it was revealed that there is a correlation between weighted pullup, and front lever. This has been known for some time as we know that both moves use similar muscle groups. However this survey aims to expand upon his survey to get more specific data in terms of weighted pullup 1RM percentages, and front lever progressions. Survey Link: https://forms.gle/GyVwJKUBN78a4PXb8 The data collected is anonymous, but also public so everyone can take a look and interpret the results if they'd like to. Here is the link to the spreadsheet containing the data: shorturl.at/kFIZ0 [link] [comments] |
| Any Tips for calisthenics freestyle beginners?? Posted: 08 Mar 2021 04:47 AM PST 2 weeks into my calisthenics freestyle journey. I have been training calisthenics basics for over 2 years now and only now I have started freestyle calisthenics. I learnt the basic 180, dragon 360 and other basic skills. I have now hit a plateau where I'm making little to none progress at all. Attempting to learn the 360 and just feel crap!! I'm eager to improve and I think I just need more rest. For those advanced in CALISTHENICS FREESTYLE, could you make the comments section full of your own tips when training freestyle. Tips for areas like rest, workout routines, warming up, dealing with rips in skin, and so on! Anything is appreciated and I've searched everywhere for advice but couldn't find any! Cheers 💪🏽 [link] [comments] |
| Metronomes as a training aid - Tracking time when you can't see a timer Posted: 07 Mar 2021 09:29 PM PST Alright so I'm not the brightest dog in the shed, but I feel kind of good about this one. Maybe someone else had the same problem, or is already doing this. I've been starting into lever work, and unlike other things like frog stand it's kind of hard to keep an eye on a timer when trying to beat my previous time. Recording was helping check after the fact, but not during. I thought maybe I could find like a talking timer for blind people or something, but I landed on something simpler and cheaper - picking up a digital metronome. Set that to 60bmp and one beat is a second. You can also set them so you get a different sounding beat every x number of ticks, like every 3rd, 4th or 5th for instance, to help make the count easier to track. Turns out I can only hold a tuck lever on either side for about 12 seconds right now,. Not much, but it's a start. [link] [comments] |
| Question about the Russian Pull Up Program Posted: 08 Mar 2021 11:30 AM PST So I'm on my third week of the program at 8,7,6,5,5 but doing my max or close to max is tiring on my back and I also do other workouts which is why I do at least an hour of rest between sets. Should I regress to 7,7,6,5,5 maybe? I'm not sure what to do so any help would be useful. Thanks! [link] [comments] |
| Alternative to pull-ups, rows and dips Posted: 08 Mar 2021 11:11 AM PST Hi there! This sub has been recommended to me by a person from r/climbharder. When looking at the recommended routine, I couldn't help but notice pull-ups and dips. I don't really have the equipment to do those (pull-ups - I have glued chipboard doorframes that break when I look at them the wrong way, so a pull-up bar is not an option; dips - I am kidding you not, I do not have 2 chairs. Poor college student with a half-empty flat =D) and, quite unfortunately, the outdoor calisthenics parks are closed now, so I am looking for alternative exercises to those. Do you have any recommendations? Thanks in advance! [link] [comments] |
| Posted: 08 Mar 2021 10:17 AM PST Don't have access to a pullup bar, dip bar. Have Resistance Bands from powerlifting & pushup handles, and a desk elliptical. Is there a routine anyone recommends or wants to share? [link] [comments] |
| Best way to start growing my butt muscles? Posted: 08 Mar 2021 10:00 AM PST I'm out of shape right and now and barely have any muscle. I can't do a push up and need to use 5lbs weights for my workouts and for legs I use around 10 lbs. I know that heavy lifting is what grows your butt but I just don't have enough muscle or strength right now to do that and I need to start with resistance bands and low weight. However I've noticed something. 3 years ago or so I started doing this "30 days booty challenge". The exercises were daily and they were just body weight. After about 3 weeks of doing it, the guy I was dating at the time felt my butt and told me it got bigger. 6 months ago I tried doing resistance band workouts, sometimes with dumbbells 3x per week (from the Tammy fit app). After a month and a half I didn't see much of a difference. Is it better for me to start off just with body weight exercises but more frequent instead of using weights + resistance and doing it less often? Can someone explain why this happened? [link] [comments] |
| Posted: 08 Mar 2021 09:38 AM PST I am 16 years old, 5,5, and 123 lbs. I have been bulking from 107 lbs and have made muscle gains although have gained some fat. I make sure to eat my caloric surplus goal and hit my protein goal 0.8-1.0g/lb. But I was wondering if I should start tracking fats and carbs if it would maybe give me better lean mass results? I try my best to eat whole foods and I have 1 scoop of protein powder (26g) almost every day. But, I also don't think I can track my macros and fats consistently since my parents cook most of the food. Thanks for any advice. [link] [comments] |
| First Workout After a Recover Week Posted: 08 Mar 2021 08:55 AM PST For my first workout after taking 10 days of rest I am planning on reducing the intensity: but what is the best method? Should I reduce the number of sets? or should I reduce the weight? I'm currently doing the RR with about 25lbs of added weight. [link] [comments] |
| Will chalk make my grip weaker? Posted: 08 Mar 2021 05:45 AM PST I always had the impression, that if grip is you bottleneck wick f.e pull ups you just have to strengthen you grip and not use straps, etc. because the strength you gain is „useless". I now advance to 1 arm hangs (I'm able to do 2 mins two arms) and I'm slipping like hell! Is my grip just too weak? Does grip strength matter with slipping? How much easier is gripping with chalk? [link] [comments] |
| How to add weight to tucked planche push ups? Posted: 08 Mar 2021 05:28 AM PST Ive been doing them for a while and they feel pretty good, I want to start adding weight and doing them heavy like 3 sets of 3 reps, do you have any ideas on how can I add weight to them? [link] [comments] |
| Morning training, any tips to avoid a vagal reaction and feeling sick? Posted: 07 Mar 2021 10:22 PM PST Went up early to do the RR before work. Haven't tried this before, but a year ago I usually did crossfit in the mornings. Like halfway through I got like a vagal reaction, feeling sick, and had to stop. Have had this happen before, more often when training in the mornings but a few times in the afternoons also. Any tips on how to avoid this? I guess I maybe should eat more, but have a hard time to eat loads just before exercise. Im quite prone to vagal reactions in other circumstances also. Anyone else got the same problem? [link] [comments] |
| Help With German Hang Progressions! Posted: 07 Mar 2021 08:03 PM PST I want to start training back lever but I know that you have to have a pretty good German hang and skin the cats before training a tuck back lever. I am confused on the progressions with a German hang because I tried it and it was too intense for me, anyone have any progressions I can use? I tried gmb progressions but I dont understand how you need 7 or so progressions for it. I just want it simple as possible. Thanks! [link] [comments] |
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