Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-13 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-13
- Mobility for the squat
- Best kettlebell exercise to replace the deadlift from the Recommended Routine?
- Need some advice on how to lose fat (I'm fit, in good shape but not consistent)
- I have a BMI of 19, but I have lots of excess fat and zero muscle definition or strength. I need to build muscle, but am struggling with motivation when I’m so weak to start with. I need advice please!
- Is this a Good Workout? - EMOM over strenght.
- Best warmup before doing this workout (below)
- Questions about a modified RR
- Gyms closed, no space for home gym.. I used to run before on a trail that has a "workout park" 2km away.. Could I do a run/RR mix or something? Need ideas..
- I'd like a critique of how I am training.
- Questions on improving on the stairs and the benefits of it
- First post, total newb. Newly sober
- Fixing a push - pull imbalance
- Will my pull up bar catch rust being outside?
- digiti minimi muscle group train
- Assistance exercises?
- Best exercise to isolate transverse abdominis? Can't activate it without activating also my already overactivated multifidus
- Hey, couple of questions for a routine for posture correction
- There's no way to eat that much protein, come on now.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-13 Posted: 12 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:
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| Posted: 13 Apr 2021 06:47 AM PDT So this is a very specific question. Maybe useless. But I want to make sure. I want to be able to squat ATG and improve my mobility so I try to set myself in a deep squat position everyday for a couple minutes and then increase the hold time the next day. But my problem is dorsiflexion. I can squat really low, basically ATG when I do it with a (kinda) wide stance, but when I narrow it everything feels awful, I have to contract everything to stay in the position, even my lower back hurts after I'm done. The thing is, even though I do feel some mild stretch in my calves with the wider stance, I don't know if it's going to be enough to improve my dorsiflexion. Do you think I should continue with the wide stance and maybe add some more calf stretching for my dorsiflexion, or just keep pushing with the narrow stance even if it doesn't feel good ? PS : sorry if I made some mistakes when writing this, I'm not a native english speaker. [link] [comments] |
| Best kettlebell exercise to replace the deadlift from the Recommended Routine? Posted: 13 Apr 2021 11:17 AM PDT I got myself an adjustable 16-24kg kettlebell and while I'd like to keep callisthenics as the core of my workout, maybe with the kettlebell as progression later for some stuff, for now I'm managing mostly using my body weight. However, there's one exception: I've tried a bunch of things and I think the hip hinge movement works the best for me when I'm throwing some actual weight around. My current routine is:
So, what exercise should I introduce to replace the barbell DL? Kettebell DLs? KB RDL? Two-handed swings? Suitcase deadlifts? Hand to hand swings? I'm completely new to kettlebells and there's so many options that I'm not sure what to start with. Also, bonus question - the conventional wisdom that has been imparted on me always was that deadlift and similar exercises are very taxing on the nervous system, so you should go low rep but heavy. And yet I see people getting up to pretty high volume with kettlebells. Can someone elaborate on that? Thank you in advance for any input! [link] [comments] |
| Need some advice on how to lose fat (I'm fit, in good shape but not consistent) Posted: 13 Apr 2021 09:12 AM PDT Hi, love to be here, this is the first time I ask for this kind of advice. I've been doing workout at home/nature for the past few years, with no serious routine, but constancy. I'm 182cm tall (5' 11.6") Weight about 84kg (185lbs) For example, I can do about 25 pull ups and about 2.5min plank. I feel strong. Right now I wanted some consistent training so I tried Freeletics (been using it for a week, I like it). Now the point is I'm lost regarding nutrition, I eat 3 times a day, don't eat sugar (except for a bit of dark chocolate), I don't eat too much carbs. I think the problem are pizzas (like to do them by myself and they become freaking big) and I eat a lot in general, quality food (need more veggies) but high quantity, don't get fat but don't loss belly fat and mid-size love handles. I need some advice on type of food, frequency, quantities, pre and post workout nutrition, etc. Thank you in advance! [link] [comments] |
| Posted: 12 Apr 2021 01:23 PM PDT I'm 28F, 50.5kg/111lbs (average while I'm naked and have just woken up), 5ft 4/163cm and BMI of 19. I currently look like this. In December 2020, I was 54.5kg/120lbs. I was unhappy with how I looked. I set a goal of 51kg and hit that at the end of Feb by increasing my daily steps and going from maybe 2,500 to 1,500 calories per day. I'm now at my goal weight, but I'm all body fat with no muscle, and I have the core strength of a newborn. I'm now eating 1,700 calories per day, but I have no idea if that's right. I'm burning between 1,700 and 1,900 per day. I've been doing more at-home bodyweight, but I'm kind of going blind and playing it by ear. I've been doing a growingannanas YouTube video 4 times per week, but they're reeeally decreasing my motivation as they're so advanced and I finish it feeling like I've just spent the whole time taking breaks. I finish feeling unfit, fat and unfulfilled. It's lead to me not doing bodyweight exercises as frequently as I'd like to. To give you an idea of where I am, I max out at 3 good form, strict, elbows-tucked-in press ups. There aren't any body weight exercises (plank, mountain climbers, crunches, leg raises, side plank) on growingannanas videos that I can do for the full 50 seconds, except squats or squats crunches. Anyway, I'm totally lost as to where to go from here. Any advice please to burn this fat and build more muscle please? Edit: I also walk at least 10,000 steps at least 5 days per week and job at least once per week. I forgot to mention that! I Edit 2: thank you everyone for all of your detailed and thoughtful responses. I really really appreciate it and am working through them one by one taking on your advice ❤️ [link] [comments] |
| Is this a Good Workout? - EMOM over strenght. Posted: 13 Apr 2021 06:03 AM PDT I wanted to try something a little different today as I only had 20-25 minutes for my morning workout. Usually I focus on strength, doing and alternating workout with a 1.30 gap with the following exercises. Strict Pullups ( 3 x 8), assisted HSPU (3 x6), Chin-ups (3 x 6), Leg Raises (3 x 12), Parallel Dips ( 3 x 12) Australian Pullups (3 x 12). Sometimes I will work in leg and hinge exercises ( basically if I haven't done a run the day before). Today however i did 21 minutes of EMOM to the following - 2 pullups, 5 press ups, 5 hanging leg raises. I definitly got a pump and feel a little sore but it wasn't tiring at the time and I didn't feel as knackered as I would usually. Just wondering what peoples thoughts are on this and any suggestions people may have on improving it. Thanks! [link] [comments] |
| Best warmup before doing this workout (below) Posted: 13 Apr 2021 09:55 AM PDT I've recently started working out and want to know the best warmup to do before my body weight circuit I do the circuit x2 to x3 With a rest between each circuit and minimal rest between each exercise Circuit : ———————————————————— 10 x bodyweight squats 10 x walking lunges 15 x jump ups 3 x pull ups (or 6 inverted bodyweight rows overhand grip) 8 x dips (or 10 decline push ups if too difficult) 3 x chin ups (or 6 inverted bodyweight rows underhand grip) 10 x push ups 30 second plank 20 star jumps Also any tips for improving my workout would be appreciated, I was thinking of doing isolation exercise e.g. curls after the circuit each time I workout would that be a good idea ? [link] [comments] |
| Posted: 13 Apr 2021 03:55 AM PDT Hello everyone hope you're doing good. I've been training for an year(maybe a little longer) and been using the RR for the last few months. I don't have enough time to do the whole thing lately and I don't want to to be honest. I was thinking to separate the excersices in multiple sessions. For example: Day 1: Vertical pull and vertical push. Day 2: legs and lowerback Day 3: horizontal pull and push Day 4: I wonder if it's a good idea to repeat day 2 and add core training to both days or just core here. Does it look like something that works or it's pointless for whatever reason? I don't know much about making training programs [link] [comments] |
| Posted: 12 Apr 2021 04:50 PM PDT Hi!
I used to work out in a gym, however they're all closed due to covid and will stay closed for a few months probably.
I used to run when was younger on this route towards mountains (no cars allowed, only pedestrians), and I'd always pass by this kids park that's always been unused. Never saw kids there.
So I figured I could work out there.
Thing is it's 2 kilometres away from my house and the only way besides running is walking or cycling there. And I don't have a bicycle.
So.. Could I maybe run/jog towards the park before workouts? Something like that..
My overall goals are stopping the strenght loss due to not training. I also noticed my muscles have shrunk, now I look just average.
Also lost abs about a year ago.. I'm currently bout 18%BW, I'll drop that easily to 13%, but I also want to work out core, because I think my abs aren't even the big enugh size right now.
That's it! :) Thanks. [link] [comments] |
| I'd like a critique of how I am training. Posted: 12 Apr 2021 10:40 PM PDT Hey everyone, essentially, what the title says. Just so you guys know, I am 6', 175 lbs and darn lean (meaning I can see my upper abs). I am not trying to lose weight, I am simply hoping to keep my strength and be athletic. In my free time I do all manor of things. Hiking, windsurfing, slacklining, etc. I am very active in my free time. For work, I am currently a butcher (no sweat on protein at least), and work three 12 hour shifts the days I work. I only have so much time to dedicate to working out, and try to keep my workouts just over half an hour because I am already very active. I have a set of adjustable dumbbells, gymnast rings and assistance bands to work with.. I am doing something akin to a four day Upper/Lower split, back to back days to fit into my work schedule. I am pretty pooped at the end of my work day, so I generally just eat, stretch and go bed after. (As a general note, unless otherwise noted, I am doing AMRAP each set, and this is structured as "Number of Sets" x Exercise, with a minute between each set) Upper: 3 x Dips 3 x Pull Ups 4 x Push Ups (Rings, to regular, to knees, true AMRAP each set) 4 x Rows (when I max out, I shift down so my feet carry more weight, and I can squeeze out some more reps) 2 x Core (working the whole back, front and side sections. I space on their names, but essentially I do a lifted hold with my legs carrying them in a full circle front to back, then reverse the direction, repeat). Lower: 4 x Jump Squats (once I can't do any more, I set the dumbbells down for the rest of the set) 4 x Lunges (same story) 2 x Stiff Leg Deadlifts into Calf Raises (the deadlifts I only do 10 reps, as I otherwise I don't recover well) 3 x Arm Super Set (A long one... Triceps, Biceps, Rear Lat Raises, Lat Rows, Regular Lat Raises into front Lat Raises. Finally, Arnold Presses into Curls then Overhead Tricep extensions) My recovery has been ok. I wouldn't say the greatest, but I usually come back from a rest week of no working out a bit stronger after having pushed myself pretty hard between working out, my general activities and my job. I tend to go three weeks on, one week off for this extra exercising. I would like to think that this is a well balanced routine, but if there are other suggestions that may fit better with my current life style and schedule, I'll happily consider them. Thank you guys. If there is anything I need to clarify, please ask. [link] [comments] |
| Questions on improving on the stairs and the benefits of it Posted: 13 Apr 2021 12:31 AM PDT Hello folks, I'm great at jogging, and I can run 6 miles in 65 minutes typically. Yesterday, I wanted to try another cardio exercise so I chose the stairs. I climbed at the rate of about 4 floors a minute, and I'd have to take a brea every 8 minutes. It was awesome! Moreover, I was sweating a lot and breathing harder than if I had went jogging. But according to the calorie-counter, I was burning calories at around 92% the rate of when I go jogging. Here are my questions:
[link] [comments] |
| First post, total newb. Newly sober Posted: 13 Apr 2021 01:17 AM PDT Two months sober, not doing any kind of training, hoping to lose unwanted fat that I've gained from binge drinking for so long. I know it's a boring question and has probably been answered thousands of times but I just need a place to start, something simple that maybe gets harder? I'm not very strong per se, 6'0 and down to 200 lbs. I weighed 170 4 years ago but had a super strict diet and cycled a lot. I'd like to start now by losing a lot of fat and get stronger. I'm in my early 30s so also want to take care of my knees and back as I get older and begin something new. Thanks in advance. [link] [comments] |
| Fixing a push - pull imbalance Posted: 13 Apr 2021 01:03 AM PDT Hi everyone, So, I started training in the autumn of last year (2020) and made some progress in basic bodyweight exercises. Then winter came and I continued to exercise at home as it was too cold to do it at the park outside. As I don't own a pull up bar, I was only able to do push ups and ab exercises while at home. Naturally, my push got much better compared to pull during that time. When warmer days came, I decided to test my max reps. I managed to do 60 proper push ups (chest to the floor), but only 8 pull ups. During workout, I usually do more than 200 push ups, and that's without even counting dips (currently doing endurance stuff), while total pull up number is around 50. My question is - should I purposely stagnate in push exercises in order for pull to catch up or should I progress in both. If I choose the latter, will imbalance get less significant with time? Thank you in advance. [link] [comments] |
| Will my pull up bar catch rust being outside? Posted: 13 Apr 2021 03:30 AM PDT I just bought a pull up bar now, should I fit it outside or, mount it inside an apartment? I prefer outside but will the bar be damaged? What cautions should I take? note: I'm from Bangladesh and Summer has started and heavy raining will follow. TIA. [link] [comments] |
| digiti minimi muscle group train Posted: 13 Apr 2021 02:18 AM PDT I was planning to deep into the calisthenics with the frog stand but i noticed that when i tried my hands hurt. Also, when i do push ups i feel a little bit of pain in my hand tendons. I have a friend that are already inside the cali and i noticed that the muscle on his palm, near the wrist are bigger, so when he lays down his hand down to the ground he has that muscle to protect his tendons from the pressure. He has the pollicis brevis muscle and the digiti minimi muscle big while i have only the pollicis brevis muscle big while my digiti minimi muscle are kinda small and from touch i can already feel my bones and tendons, that's why when i do push ups i put a lot of the weight near to my thumb/palm muscle or so called pollicis brevis muscle. Do you know any excercise to make your hand muscle grow bigger? [link] [comments] |
| Posted: 13 Apr 2021 01:06 AM PDT Hi guys, quick question - sorry if it has been posted here before but I couldn't find it in the fAQ's for this https://www.reddit.com/r/bodyweightfitness/wiki/sm/ppl routine. I want to start on the sm/ppl routine today and was wondering what counts as an assistance exercise? Also, the split is over 6 days and I don't think it can really be adjusted to 5 since it's two days on each movement - is there any intermediate p/p/l routines for strength & size which can be split into 5 days do you know? Thanks for any help. [link] [comments] |
| Posted: 13 Apr 2021 12:51 AM PDT Each exercise I tried make my multifidus to contract when I want to work on my transverse abdominis. That's probably because the multifidus is connected with the transversus abdominis via the thoracolumbar fascia. [link] [comments] |
| Hey, couple of questions for a routine for posture correction Posted: 12 Apr 2021 02:22 PM PDT Hello people! Totally forgot one of the main goals for this year is tackling my posture and neck, damn! Now, haven't checked with any physio so far and not planning to do. I'll know what they'll gonna say to me, giving me plain exercises and keeping me with them so they can take as much money as they can. Had couple of practices for posture with them, improved nothing.. So what I want to know - there's nothing 'special' regards routine you have to take for your kyphosis, uneven shoulders, slight scoliosis, forward neck? All the exercises could be found on youtube, google and here? Thanks [link] [comments] |
| There's no way to eat that much protein, come on now. Posted: 12 Apr 2021 10:28 PM PDT EDIT: come on, now. Are you even reading everyone else's responses before posting your own? I think I get the message now that my math was wrong. And I really appreciate the correction, honestly. 150g of protein seems a lot more do-able than 300, and I have no desire to damage my kidneys. If you're just here to tell me I'm a dummy and I got it wrong, get in line, bruh. It's already been done. Add something new to the conversation! ALSO: Why so downvoted, bruh? "Are you not enterainted? Is this not why you are here?" Maximus I weigh 160lbs, so I'm supposed to eat 300g of protein every day to build muscle. A chicken breast only has 20-30g depending on size, which requires roughly 10-15 chicken breasts a day. Come on now, bruh. I also eat 0% Greek yogurt with berries as a snack, which has maybe 20g in a cup. So maybe I eat 5 cups of yogurt and 10 chicken breasts? Come ON NOW BRUH. Ok, sure I know. I'm getting minor bits of protein from other stuff I eat: eggs for breakfast, maybe some in cheese here and there, or a handful of nuts, and I can take whey powder, right? So I'm eating like 5 eggs for breakfast and drinking 2 whey protein shakes a day and eating 2 cups of yogurt and 5 chicken breasts? Where am I getting my green leafy vegetables, yo? Do you think I have room in my stomach to eat a bunch of spinach and kale and broccoli on top of all that? I'm just full and gassy all day, bruh! Come on now! Seriously, though: how do people legitimately do it? I'm not making the gains I want so I know I need more protein. But I can't spend $100 on chicken breasts a week! What's the plan here? Am I really making chicken breast milkshakes like Zac Efron (https://www.inquisitr.com/3195305/chicken-smoothies-build-muscles-like-zac-efron-by-drinking-blended-lean-meats-video/)?? Thanks for the help! ...Bruhs. [link] [comments] |
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