Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-01 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-01
- I DID 15 PULL-UPS IN A ROW FOR THE FIRST TIME!
- Time To Get Serious!
- Primer Routine in Progressive Workouts App
- Pike pushup help!
- Pull-up progress and experience after 2 months RR
- Help please :D
- How can I achieve and max out the basic explosive push up(hand release pu)?
- Do bodyweight exercises help loosing weight despite being at a caloric deficit?
- Am i training right?
- Is my routine alright?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-01 Posted: 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] |
| I DID 15 PULL-UPS IN A ROW FOR THE FIRST TIME! Posted: Following up from my last post in August: https://www.reddit.com/r/bodyweightfitness/comments/i2uutj/i_just_did_5_pullups_for_the_first_time/ tl;dr: I started working out in April 2020 where I couldn't even do 3 chinups but made it to 5 proper perfect form pull-ups by August 2020 following the RR. I just thought I would share this achievement with the community that helped me get there. I regained access to the gym as COVID-19 eased up where I live, so I've been mixing in some resistance training with calisthenics every alternate day. Noticed a plateau in my squats so I've moved on to weighted squats. Also plateaued on my push-ups, but after adding bench presses (which I actually hit 70kg PRs in after ~6 months of the RR). Since August last year, I've seen pretty good gains overall. Star of the show, however, pull-ups! I've always struggled with them over my time pursuing fitness, so hitting just 5 in a row last August was a massive achievement. Mixing them up with some lat pulldowns and lateral rows, following up on advice from you all in the comments (greasing the grove actually worked super well) and losing a few KGs has finally led to me doing something I never thought was possible - 15 straight pull-ups. Although I'm still a little bit on the bigger side (90kg now), these personal bests have made me feel, for the first time in my life, that I could be really fit. I haven't had much inclination or confidence to pursue tricks (though I have worked up to do unsupported handstands, even if for a couple seconds), but I think I'm ready to get into it at this point in time. My self-confidence levels have shot up because I now look marginally better than I used to and can do so much more physically. Post-quarantine, this lady who hadn't responded super well to me asking her out in the past commented, "You had such a glow up", and even though that is a shallow metric to compare growth with, I would be lying if I said that it didn't feel damn good. I really can't be happier with where my life is going. So thanks so much for the continued support and motivation, everyone. Joining this subreddit has been one of the best decisions of my life and I'm so, so excited to see where this is going. To anyone new to bodyweight workouts who is reading this - commit to it and you'll improve in no time! I can't say if this style of exercise will suit anyone, but as someone who was not responding very well to resistance training prior to this, all I have is good news. Have fun unlocking the true potential of your body! [link] [comments] |
| Posted: Good Day Reddit Family! Quick back story - I am a 28 year old male currently sitting at 6"2 weighing 290lbs I have struggled with my weight since my early teens and have done different fad diets throughout my life. They have worked but of course piled back on as soon as I stopped. I have moved into my new house and started my own at-home gym. My current setup is as follows: Recumbent Bike Keiser Spin Bike Treadmill Full Power Rack w/ plates and bench Added on battle ropes, landmine attachment and tricep dip attachment Have a variety of plates and dumbells along with a full Olympic bar and EZ-Curl bar For diet - I am going to go simple as I feel like this is going to be the easiest thing to do... Breakfast - Coffee w/ either egg whites, plain greek yogurt w/ berries or steel cut oats w/ berries Lunch and Dinner will be a mix of brown rice w/ chicken or fish and green vegetables / salad My biggest struggle going forward aside from the motivation is going to be a proper plan Does anyone have a suggested routine for weight LOSS that they would recommend? I do want to put on muscle but I know that will come with the weight loss and that is my ultimate focus I have purchased different apps but either don't have all the equipment or simply can't do some of the workouts such as pullups Sorry for the long post, I am really hoping to get some help and start this pandemic weight loss! [link] [comments] |
| Primer Routine in Progressive Workouts App Posted: I added the Primer Routine to my App. Progressive Workouts (Android) Check out the routine made by Nick-E (u/Captain_Nachos). He created an awesome introduction with a 2 week learning period here. With tons of great information, perfect for beginners. With my App you can follow along the complete workout, how it should be done after finishing the buildup phase. I made videos and short descriptions for every exercise. You can choose the progression which suits you best. Record your Reps/Times and see how you improve over time. Please let me now how you like it. The next things I like to work on are requested a lot.
[link] [comments] |
| Posted: Hello! My goal is to be able to do a handstand pushup, and I was wondering about the form of the pikeups I'm doing currently. What I'm mostly worrying about is the way my arms/elbows should work throught the exercise. I have linked two videos where in one of them I flare my elbows more and can feel the chest working a bit harder, I guess? In the other one I try to keep my arms as close to my body as possible. Is any of them to prefer? I also included a clip where half through I'm working to the nose, and the other half to the head. What would you say would benefit the most? Finally, is there anything else you would like to change with my form so as to better prepare me for the handstand push up motion? I'm practicing the handstand now aswell. Cheers! [link] [comments] |
| Pull-up progress and experience after 2 months RR Posted: Hey all, wanted to say thank you for the good info and share my own experience for anyone else working on the pull-up progression. I had some real difficulty with this at first due to equipment availability, poor form and a previous shoulder injury. I'll go through bit by bit: 1) Equipment Availability-- I have been working out exclusively at public parks, been moving between several. I have small hands and the typical horizontal pull up bar is too wide for me to grip well which, in tandem with a separated shoulder from years ago, led to pain in the traditional wide grip form. For both reasons (and I'll go into accommodating the shoulder further down), I have begun to do parallel bar pull-ups on monkey bars. Generally smaller bars, get a great grip, really helps with my form and muscle activation. 2) Poor Form-- going through several posts of others' experiences, I found the following cues improved my form greatly: *hollow body, keep the legs straight and slightly forward, engaging the abs *pistol grip the bar (i.e. grip in the pinky side and point the index finger) helps with lat activation as we're searching for the mind muscle connection with the back. *pull the elbows down rather than the body up. Again, helps me engage the belly of the back muscles. Pull them in and then past the body behind the back *shoulders back and down *Think vertical movement *Arch Hang Practice. I started out with only scapular pulls and then moved on to arch hangs. Honestly, I didn't feel the back engagement very well at all and it seemed like I was wasting time and not building strength. So, I moved on to band assisted pull-ups and this was quite helpful to just feel the movement all the way through and see how the back would fit in. I read, though, that they slow down progress relative to just doing pull-up negatives. So I moved on to negatives and this turned out to be great advice. Really found my strength limit and was able to practice good form and start working on back engagement even though it was still slow to come. After a couple weeks of this, I began to work in full pull-ups and then fill out my sets with negatives after I could no longer do full ones cleanly. Cue this morning. After two months of this, I think the negatives and full pullups have helped me to develop the strength and familiarity to achieve a proper arch hang. I warmed up with am arch hang and suddenly felt my whole back grip into the posture. During my sets, I began each rep with an arch hang and for the first time did full sets with my back engaged. This made it harder, focusing less on just pulling with the arms, but I imagine this will soon pass and will ultimately propel me further. I have been alternating the order of my sets recently, but I will place pull-ups first for a while to make sure my body is fresh to really practice this engagement. 3) Shoulder Injury-- separated shoulder from a few years ago. No problems in normal life, but began to feel pain during this strength training. Found a few work arounds: *parallel bar pull-ups rather than wide bar. Couldn't tell you exactly why, but it seems common that this position is the route for shoulder injury. Don't know exactly how they work the body differently but they allow me to do pull-ups at all so there you go. *don't drop into a dead hang. Always hear that proper form in this exercise is to drop into a dead hang at the bottom, shoulders to ears. This was painful at first and I saw a video from that cool eastern european guy that just said "don't, then." Took that advice, pain went away. Two months in, I have more strength and can (carefully) extend into a full dead hang without pain. Just took a minute *narrower bars. Going along with the above, parallel monkey bars have ended up being my friend. The ability to fully wrap my hands around the bars for a strong grip has helped immensely to stabilize the movement *shoulder warm-ups: that banded shoulder mobility warmup in the RR page is really really good. Don't skip. *if there's pain, stop and reconfigure *I step up into my grip rather than jump up to the bars (avoid the tug on shoulder) Anyway, this info and practice helped me go from struggling with scap pulls to full reps. A lot of that difficultly just had to do with my form. I think the route forward is to do, say, full reps and then x number of negatives until I have the strength to turn those into full reps. Never realized that so much went into a good pull-up. tl;dr pullups are kinda subtle and require building muscle memory over time. Work on shoulders down and back, hollow body and grip with the pinkies. Practice the scapular pulls and arch hangs, but don't be afraid to move on into pull-up negatives (just the lowering part) before you master those. Build strength and return to the arch hangs to find back engagement. Parallel bars help a lot if you're shoulder has previous injury Good luck out there! Good work! [link] [comments] |
| Posted: Good afternoon everyone Lately I was thinking to change workout frequency to ensure my body has enough rest and to stay long term injury free . So this is my idea: Why not perform full body workout every third instead of 2nd. day , so I do it monday thursday sunday instead off casual monday wensd friday with only 1 day rest between. This way I can put slightly more volume but give my tendons ligaments muscles more time to recover which is I think crucial for long term healthy and safety training. ???? I am bit taller guy 185cm 75 kg and I dont wanna rush and get injured ,I dont care will I achieve static skills for 2 or 3 years if the longer way is lot safer. Do you think that I monthly/yearly lose too much workouts like this? but volume would be higher so ?? By the way is there anyone else that can do pull ups and not be sore at all but when doing rows day after traps gest blasted , also 0 soreness from dips but from bench dips ( http://www.burnthefatinnercircle.com/members/images/1093.jpg ) triceps sore as hell ? [link] [comments] |
| How can I achieve and max out the basic explosive push up(hand release pu)? Posted: I can do about 18 clean push ups(slow negative, quick positive).After the 12th pu my reps slow down.I have to squeeze very hard at the last reps, but I keep the good form and I really feel the exercise. I tried weighted push ups with 5kg dumbbell in a back pack.I can do 10-12reps of it.With +7.5kg I did 7reps. I have been working on weighted push ups for months, twice a week, a total of 8 sets with max reps, 2-3 min rest between.Also I did incline explosive push ups and explosive knee push ups in the last month.A coach recommended to me to do push ups with a hold in the bottom position.I tried that too for weeks.In addition on push days I did diamond, decline, half archer push ups too. The result of this is, that I can do a few weak shity explosive push ups(I don't feel the real fly in it) and if I try clap push ups in the negative part I fall back too quick into my joints.That means I don't have a good basic explosive strength at all.But I built good muscle mass I think.. I tried so many things but nothing has worked for me and this is very annoying, because I've been working out for a year and I feel that my progress is too slow compared to others.For ex:somebody learns the MU in 3 moths.. Please help me guys to achieve the explosive push up🙏 15 years old, 66kg, 180cm (and sorry for my english) [link] [comments] |
| Do bodyweight exercises help loosing weight despite being at a caloric deficit? Posted: Hey, my goal is to loose 5 kg (11 lbs) per week until I reach my goal weight of 70 kg (154 lbs) I am 24, male, 173 cm (five foot 8) and started my journey weighing roughly 102KG (224 lbs) and already came down to 94 kg (207 lbs) with an estimated body fat of 30% . I did so by doing a low carb diet and eating about 1500kcal per day which equals to a caloric deficit of roughly 1000 kcal per week. My ultimate goal is to loose 25 kg (55 lbs) in total but I want to avoid looking "skinny fat" or too thin when I reach that goal. Since the gyms are closed due to the pandemic I thought about adding a full body bodyweight program but I am not sure whether if will be effective or not. I mean since I am at a constant caloric deficit how can I benefit from doing bodyweight exercises and expect to gain some muscles while cutting off fat to improve the aesthetics of the end result? Would you recommend me to keep doing my low carb 1500kcal diet, should I add the bodyweight exercise or do you suggest something different? Thanks [link] [comments] |
| Posted: Hello, I am a 18-year-old semi-pro football/soccer player in Canada, I have gotten into calisthenics since all the gyms in my area are closed. I have a good base I would say, I have been working out regularly in school as well but only for 45 minutes a day. I have a good base. I was wondering what you guys think of my calisthenics routine. I do this 3x a week alongside my own leg workout. So this is upper body only and takes me 1.5 hours 10 reps of pushups with resistance bands (3 sets and first set I can do about 12) 10 reps of pullups ( 3 sets, first set is 10 and rest is usually 6-8) table row, 3 sets of 12 reps typewriter pushup ( 3 sets of 10 as well, I don't know how I can add resistance to this so I do it very slowly to add resistance) shoulder raises with bands, laterals, and then in front( also 3 sets of 10,) finish off with either tricep extension or my 5-minute bicep routine which I do 3 sets off. I have seen my back improve a bit, I don't get sore anywhere the next day and was wondering if I'm just going too easy, Is hard to 10 reps for most exercises so I thought rep ranges are good. Any suggestions? I am also currently in a slight caloric surplus [link] [comments] |
| Posted: So i know there are probably hundreds of posts like this but I don't really have anywhere else to discuss this. My goal initially was and still is to recomp because i was a skinny fat kid weighting 74kg and my goal weight is 65kg right now i weigh around 69kg. My height is 176cm. I eat 1400kcal on workout days and 1600kcal on rest days. I just want to know your opinions as I don't follow any fitness programs i just kind of made up my own. Upper body workout: 12 Dips 8 Pull ups 8 Chin ups 12 Australian push ups 16 Incline push ups 10 decline push ups 8 bar dips 10 diamond push ups 30 sec. rest between exercise 3 Min. rest between set I used to have more exercises in there like archer push ups but i thought it was too much because i struggled to even complete one set so this is what i stick to now. But I've noticed that maybe i should have more biceps and less triceps exercises. I try to do this at least 3 times a week and on other days between i do some basic core exercises I can right now do two of these sets and usually on the third round i can only do these to failure. I used to train like this for a month last year in September but then my country went on hard lockdown and my progress halted now I'm been trying to get back for two weeks and i also incorporated 6-8Km on rest days as a form of cardio [link] [comments] |
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