Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-10 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-10
- Resistance bands as an alternative to weights for deadlifts for someone that mostly does bodyweight exercises?
- How I got the Full Front Lever
- A small breakthrough
- People with past triceps tendonitis injuries, what's your success stories?
- How to deal with winter...
- Training multiple types of pushups simultaneously?
- Intensity or volume for strength and hypertrophy?
- Abdominal muscle massage for mobility and urinary function
- Uneven Gains
- Is a Full Body workout with only bodyweight worth ?
- Recommendation for rings setup with hammock straps
- Which Order for Beginners?
- Calisthenics overtraining and rest days
- eating before a morning workout?
- From RR to Push/Pull routine
- Sissy squats instead of squats, am I missing out?
- Deadarm hang
- Whats your opinion on the pull-up bars effectiveness?
- Advice for two finger pushup?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-10 Posted: 09 Apr 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: 10 Apr 2021 02:07 AM PDT I do mostly callisthenics-adjacent workouts and I'm mostly happy with my results, even getting some OK growth in my legs thanks to things like weighed pistol squats. However, one movement I'm really struggling with progressing on without some serious weights is the hip hinge. I do deadlift right now, but I've pretty much maxed out the meagre weights that I have at my disposal (I don't really need heavy stuff for weighted callisthenics). I could get more weights and overall better setup for deadlifts, but:
That's where I saw this at a store. I have some ideas for how to build something similar fairly cheaply on my own and work with regular resistance bands. What do you think? Is using bands as resistance for deadlifts a viable option? [link] [comments] |
| How I got the Full Front Lever Posted: 10 Apr 2021 07:22 AM PDT How I got the Full Front LeverI've been meaning to make this post for a while, but life has its way of keeping me busy. I'd like to start with some disclaimers:
Quick Facts
ProgrammingSplit: Push - Pull - off - Push - off - Pull - off FL (Pull Day) Workout structure: A. FL isometric hold progression 5 x 6-10s (3-5" rest) B. FL pulls + negatives 3 x 3-6 (3" rest) C. FL rows 3 x 6-8 (3" rest) BreakdownA. FL isometric hold progression Progression: Tuck FL > Adv. tuck FL > One-legged tuck FL > One-legged foot-to-knee FL > One-legged foot-to-ankle FL > Straddle FL > FFL Details: Most of these progressions will be self-explanatory. A lot of progression guides make an irrational jump from Adv. tuck straight to Straddle, which from my experience is far too big a leap. Therefore, the real game changer for me was adding the incremental one-legged progressions (credit where due: it was our man u/Antranik that offered me this advice). I've represented the one-legged variations above as a 3-step progression (One-legged tuck FL > One-legged foot-to-knee FL > One-legged foot-to-ankle FL) but truth be told it is far more scalable than that - and that's precisely why it is far more effective. Start with the One-legged tuck FL: E.g. your right leg is fully extended, and your left leg is fully flexed with your knee pulled into your chest like a tuck. Each workout, attempt to incrementally unflex the bent leg so that it is a little further away from the chest, until bent at 90°. Then start to measure it by where the left foot is in relation to the extended leg: First by the thigh, then the knee (photo), then the calf, then the ankle. When you get to this stage, the straddle should be quite achievable, and you're literally inches away from a FFL! B. FL pulls + negatives This move is broken down into two components: the pull and the negative. For the pull, pull your body from the ground with straight arms (bear in mind: I trained on parallettes, not a pull-up bar, so smaller lever angle) using an easy progression and raise your body perpendicular to the floor. Now switch to a more difficult progression, and slowly lower yourself down. At the bottom of the movement and before you touch the floor (this is one rep), switch back to the easier progression and repeat the pull portion. Repeat for reps. When you begin these you might not have the endurance to do multiple reps without touching the floor, but as you get stronger aim to do one full set without touching the floor (think: time under tension!). It's better to lower the progression so that you can do a full set than to push so hard that you have to touch the floor each rep. E.g. If you can do one-legged foot-to-knee, use an advanced tuck for the pull portion, and experiment with either the one-legged foot-to-knee or the straddle for the negative. C. FL rows I'm sure these go without much explanation. Get into an easier progression and perform rows (pulling yourself horizontally towards the bar). E.g. If you can do adv. tuck, do a knees-to-chest tuck and row for reps. --- ConclusionsUsing this programming I was able to achieve the FFL for roughly 7-8s holds after a solid 3 months. This was no doubt compounded by my 4 months of entry-level calisthenics work prior to that, and then >15 years of general weightlifting experience before that. Did I take Deload weeks? Technically no; however although they weren't explicitly programmed into my schedule, I would often take extra rest days when I felt I needed them, or when I was too busy to work out. Do I think this is replicable? Yes, definitely. I feel like it covered everything I needed to achieve the FL: from the static holds, to the hypertrophic/endurance component. But of course, everyone is built differently and everyone has different backgrounds, so please adjust it to your needs. To conclude, I hope that was of some help to those of you working towards your FL. It took me a while to type all this up, but I'm glad I did it: my way of giving back to the community. If anyone has any questions feel free to comment below or DM me, and I'll do my best to respond. Life is quite busy atm, so I might be a little delayed. Thanks for reading! EDIT: Fixed some typos [link] [comments] |
| Posted: 10 Apr 2021 06:43 AM PDT Seems intuitive but had a minor breakthrough in my workout goals. Just trying to get fit (late 40s) lose about 20 pounds to get to my desired body weight. Lost the first 5 pounds pretty easily but then 3 months of zero wight loss but could see firming. 4 to 5 days gym routine 20 mins cardio and 5 sets of weights rotation every 3 days about an hour total. About 2 weeks ago started doing regular 15 min stair master routine at a level that am panting and sweating bullets when am done. Then do the weights and take 1 or 2 where I push 5 lbs extra than my normal routine. Losing about 2 a week in the last week and still seeing firming. [link] [comments] |
| People with past triceps tendonitis injuries, what's your success stories? Posted: 10 Apr 2021 02:55 AM PDT I've been dealing with triceps tendonitis in the past three years, and it was a huge blow to my physical and mental state. Towards the end of 2020, I found the overcoming gravity subreddit and I've been doing a lot of reading on this matter, so I started following the basic programming for rehabilitation that Steven Low advised, and I can't lie, it's worked wonder for me, to the point where I returned working out and being able to progresse as carefully as i can. Yesterday it was the first day since, I don't really remember, where I achieved 25 chin-ups and push-ups (full ROM) divided into 5 sets. I'm so happy right now and as long as I'm able to work out regularly, I can't be more grateful than that. People with past injuries, what's your success stories and how did you keep yourselves from relapsing/re-injuring again? [link] [comments] |
| Posted: 10 Apr 2021 06:59 AM PDT Every single year I repeat a cycle of loosing weight in spring-summer bc it just motivates me more. Coming home from a hard day and seeing beautiful green trees, flowers, and a beautiful blue sky makes me want to go do stuff! I get seasonal depression, not nearly as bad as I used to but I just get so unmotivated to leave my bed. I absolutely hate winter and hate the cold. What do you guys usually do? Is there any tricks? [link] [comments] |
| Training multiple types of pushups simultaneously? Posted: 10 Apr 2021 08:36 AM PDT My goal is to work towards both one-armed pushups and planche pushups. I have outgrown regular pushups and I can do a sensible amount of reps of pseudo planche pushups, archer pushups and one-armed incline pushups. Given that I can't just double the amount of sets I do, is there any point in practising two different types of pushups during the same workout or time period, e.g. 2 sets of pseudo planche and 2 sets of archer pushups? Or is it more efficient to always focus on e.g. 4 sets of the same exercise for multiple weeks/months until I reach one goal, and then move on to the next progression? And finally, the third option would be to do certain exercises only on certain days, e.g. pesudo plance on Monday, archer on Wednesday and one-arm incline pushups on Friday. [link] [comments] |
| Intensity or volume for strength and hypertrophy? Posted: 10 Apr 2021 07:01 AM PDT Hello, I've been doing a push pull leg split for some months and I feel like I want to change it. I was thinking of using the same exercises (and their progression) but to mix them up, so I basically get 2/3 full body routines that I do several times a week. As of now, when I do push or pull, I feel like intensity is there because I get a nice pump and the last sets feel tiring, but doing lots of exercise on the same muscular group of course drives volume a bit down. I was wondering if for hypertrophy and strength it would be more or less beneficial to, say, do more total reps in a week, but spreading them in more days (so basically the "light" full body workout). I've seen some videos on this and I couldn't find a satisfying answer, I'm getting paralysis by analysis. [link] [comments] |
| Abdominal muscle massage for mobility and urinary function Posted: 10 Apr 2021 10:15 AM PDT I've been struggling with two different problems that until now I didn't believe were related. First, I can't do wheel pose (also known as full bridge) to save my life. I thought the problem was with my shoulder mobility. Second, whenever I do a heavy abs workout I end up feeling like I desperately have to piss for days. This causes insomnia and general life difficulties. I've been asking around for advice on the latter problem. It turns out that tightness in the pelvic floor and abdominal muscles are a common cause of "frequency", when you have to piss every twenty minutes. I'm seeing a physio about this in a couple months. Today on a whim I spent thirty minutes on my back vigorously massaging my abs. I used my fingers, knuckles and thumb. I could immediately tell I was doing something useful and important. Now my bladder feels alright, and all of a sudden I can do a pretty decent wheel. [link] [comments] |
| Posted: 10 Apr 2021 12:00 PM PDT So as the title says, I've been getting uneven progress. I've been doing body weight exercising for about 2 months now and I've noticed some muscle improvement, but what I've noticed is my dominant arm is making much faster progress and I feel like when I'm doing push-ups/pull-ups, stuff like that, my right arm is taking the bulk of the workload without me even realizing it. I've been trying to break that habit and even it up, but so far it doesn't feel like I've really succeeded. I figured you guys might have some good tips for this. [link] [comments] |
| Is a Full Body workout with only bodyweight worth ? Posted: 09 Apr 2021 06:22 PM PDT I don't have enough time to workout 5 days per week with weights or whatever then I jumped to only bodyweight exercises and I like more bodyweight but I just have that familiarity with Pull-ups, push-ups, squats and a few others. Due to my lack of time, I thought if I could do Full Body. I see a bunch of circuits out there and I used to make my stuff with straight sets... So I dunno how to pick the exercises without being too much. So is it good full body training or should I go with an Upper/Lower training ? It's more just to stay conditioned enough to my daily life. Thanks for reading!! :D [link] [comments] |
| Recommendation for rings setup with hammock straps Posted: 10 Apr 2021 03:17 AM PDT I have never used rings but now I want to start, so, in order to have a quick and easy adjustment, I wonder whether the setup with hammock straps can be better than the standard rings with buckles. I am not particularly interested in saving money but in my country there is only one choice for rings with carabiners, and they have 32mm of diameter while I want 28mm and possibly longer straps (3m). I was thinking to buy something like this But I am concerned something might not work as expected. Please, based on your experience, do you think the hammock setup is convenient vs standard rings? [link] [comments] |
| Posted: 10 Apr 2021 10:37 AM PDT I'm about to start doing these body weight exercises and I'm wondering if there is a specific order they should be done in so that you're using the right muscles groups in a correct order to maybe support the next exercise in any kind of way. I don't know if this even might have an effect or not, but I thought I'd as just in case. I've not done any exercise in forever! So I'm starting off slow and looking not to pull or do something wrong that my un-used muscles might not like.
[link] [comments] |
| Calisthenics overtraining and rest days Posted: 10 Apr 2021 08:17 AM PDT I have started about a week ago with a friend who has been doing this for a few years. First day was fine, did my workout and turned out okay. I obviously started feeling sore, its been a few years since i've done any physical activity, and after about 3 days of soreness i did another workout. I was not feeling full potential, some exercises i really couldnt do, but pulled through and was fine. Now after 4 rest days I still feel sore, I can't do most exercises other than really basic stuff, and i'm wondering if its just part of the process or if I should be taking more days off. 4 days already feel like a lifetime, but im wondering if I should take it easier on my body. Thanks! [link] [comments] |
| eating before a morning workout? Posted: 09 Apr 2021 04:24 PM PDT I've been doing a 30min home workout first thing in the morning on an empty stomach and once I finish, I always feel quite nauseous and light headed afterwards, almost throwing up sometimes but not actually. Albeit the workout is intense due to supersets and pushing myself etc. but when I run on an empty stomach I'm usually fine. Does anyone else get this too when they don't eat before? I'm doing it again tomorrow so would eating something like a banana or toast beforehand fix this? Thanks in advance. [link] [comments] |
| Posted: 09 Apr 2021 06:32 PM PDT Hi everyone, as many did, last year I started training at home with bodyweight following the recommended routine. I am 32M, 180 cm and 70 kgs, my main goals are mainly related to developing strength in order to improve my rock climbing performances, and for this reason I also plan on reducing my weight a little bit (covid and lockdowns gifted me 5 additional kilos...) Last month I wanted to shake things up and increase the number of exercises in my routine, so I switched to a 6 days split Pull+core/Push+legs (3x each every week). I do 4 exercises of pull or push, and pair each with a core/leg exercise. I'm not a huge fan of the core and legs parts of the routine, I mainly keep these exercises to get more rests between sets of upper body exercises. Each session begins with 10 mins of warm up and some handstand training. On top of this, I usually get out for a 10km run 2/3 times a week. Pull+core: - pull-up progression (3 x 6 +10 kg pull-ups) - front lever progression (3 x 15 secs tuck, can do with one straight leg but tend to bend arms) - back lever progression (3 x 10 secs advanced tuck) - very tuck front lever ring rows (3 x 8) - ab rollouts (3 x 10) - hanging leg raises (3 x 12) - hyperextensions (3 x 12) - dragon flag ( 3 x 5 can almost reach bottom) Push+legs: - RTO push-up progression (3 x 5 rings at 45°) - dips progression (3 x 6 + 10 kg) - planche progression (3 x 20 secs planche lean with elevated feet) - elevated pike pushup (3 x 5 with very bad form due to lack of mobility) - pistol(-ish) squat progression (3 x 8 on a box, cannot do on floor due to terrible ankle mobility) - shrimp squat progression (3 x 8) - nordic hamstring curls (3 x 8, cannot go below 45° or I will destroy the furniture I'm using to do them atm...) - elevated single leg bridges (3 x 8 foot on a box) Now, my questions are: 1) first of all, is there any comment/modification you would suggest to the routine? 2) am I overdoing it with 6 training days/week? I'm not feeling particularly beaten by the workouts, but I definitely see a decrease in quality as the week goes by, which I almost never noticed while training 3x/week 3) Besides developing general strength, my goal is also to learn to do the handstand, front lever and -a man can dream- the planche. For the handstand and front lever I'm seeing some improvements (balance-wise for the handstand and strength-wise for FL), not so much for the planche progressions. Shall I focus more on these skills or it's fine to just leave them as they are in the routine? [link] [comments] |
| Sissy squats instead of squats, am I missing out? Posted: 09 Apr 2021 05:56 PM PDT Hey everyone, hope you're doing well. I'm currently running a full body setup (similar to the RR). And on the legs part it has a squat type movement, a nordic curl type movement and calf raises. Problem is that I don't know what to do for squat type movements, I can do over 20 reps of bulgarian split squats, and on pistols balance becomes an issue before muscle failure. I did them with hand assistance but I can do a lot of reps, I end up fatiguing my cardiovascular system more than my legs. I was thinking of either doing the natural one leg press or the sissy squat instead. I can only do 2 full ROM natural one leg presses (with questionable form) so I'm not sure if training this movement would be productive, perhaps I could use progressive ROM increases. The move feels kinda weird as well, feels pretty unnatural for a "natural" leg press if you ask me. Now regarding the sissy squat, I feel that since it's mostly a quad isolation I'd be on a fast track to snap city due to muscle imbalances. Would nordics+sissies+calves take care of the whole leg? Thanks for the help! [link] [comments] |
| Posted: 09 Apr 2021 01:36 PM PDT I noticed whenever I do deadarm hang for a long time, it's really hard to uncurl my fingers for about a minute and the joints are almost stuck. Will this have long term detriments on my fingers? Asking cuz I'm a musician and we need our fingers more than anything [link] [comments] |
| Whats your opinion on the pull-up bars effectiveness? Posted: 10 Apr 2021 03:38 AM PDT The pull-up bar is without a doubt one of the best investments you can make when it comes to home workout equipment. This is due to the fact that the pull-up is the best upper-body bodyweight exercise available. It takes grit and perseverance for beginners, but it's fantastic for building muscle in your arms, back, and shoulders, as well as strengthening your heart. Check out my article on the best Pull up bars out at the moment [link] [comments] |
| Posted: 09 Apr 2021 09:58 AM PDT I'm trying to do two finger planche, but before that i need to build finger strength, and the best way I found to do that is through two finger pushups(index and middle finger). I'm able to hold myself up on my two fingers for a solid 10-13 seconds but when actually trying to do the pushup I can go down but struggle to come back up. Any help on this matter? [link] [comments] |
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