Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-14
- This sub has changed my life.
- Embarrassing question here...
- Cheap power racks for pull-ups?
- Some really beginner questions
- 8 day routines?
- RR and rest days
- Issues with RR Warm up and workout.
- Opinions over my routine
- Tips and advice for strengthening super weak neck and shoulder muscles at home
- Planche and bench press
- tabata new to it
- How do I build a strong core fast?
- Overcoming plateau
- Planks and Push ups, What am I lacking
- Exercises for low back, gaing strength
- Is it okay to only do workout that requires only me and the floor?
- Motivation.
- Why cant I do it and everyone else can?
- Critique my workout plan
- Modified RR Question
- Why are overhead presses so hard?!
- How to build up shoulder strength for Pike Pushups.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-14 Posted: 13 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: 14 Apr 2021 04:00 AM PDT Thank you, all of you, from the bottom of my heart. I've re-written this three times now trying to condense it, but I feel I need to cover my journey leading to this sub to give the full impact it has had, and want to start a discussion around why we workout, and how it helps us. I'm in the best shape of my life, and the other day without realising it, when an old friend asked how I was I said with my head held high, "I'm really good thanks." To try and cut a log story short I've been clinically depressed for 15+ years with zero response to any medication. I was a homeless amphetamine addict at 16, agoraphobic and alchoholic at 18, and a food addict leading to a weight of 286lb by 20. Then my son was born. I got clean, lost eight stone and started exercising. I went from barely 1 knee pushup and not even managing a 10 second dead hang to 20 pushups and 10 pull-ups. Then I had appendicitis, but got back on it after six months. But then my life crumbled when I got hit by a car. I broke three ribs, fractured my shoulder blade and punctured my lung. And fell into painkiller addiction and alcoholism leading to a breakdown in my seven year relationship and ending with me sectioned on a mental health ward. I moved in with my friend, went cold turkey and started working out again. I started using this sub for a bit but then did stronglifts but got bored and just focused on being clean trying to replace my addiction. Cut to lockdown one. I'd redeveloped my eating disorder late the previous year to give myself control after losing my best job ever and started drinking again. I weighed 10 stone 6 and was thin and weak. I stopped everything, and rediscovered my pushups/pull-ups and then rediscovered this sub once lockdown started. I got FIT I was amazed and so was my girlfriend. I was doing weighted pull-ups and dips and looking good. But ignoring rest and form I tore my shoulder (I'm agnostic but give me a break, god, please). But this time? I'm doing it right. I've tweaked the routine so it brings me more pleasure, but I'm focused. I gained up to 12st6lb last year and am now on a steady slow cut, currently at 11st11.5lb and I am starting to see my abs for the first time EVER. I look better than I ever imagined I could, I feel strong and healthy, my son and nephews have even started working out and constantly ask me why/ how I'm so strong. They're convinced I'm either an alien or a robot (jury is still out but I'll take it) and I can honestly tell them I eat clean, sleep well, and exercise and they're copying me. My gf has even joined in and lost 20kg in the last year! But biggest change of all? I'm happy. I'm truly happy for the first time since I was 9 but maybe ever. And this sub is 100% to thank. I've found an addiction that doesn't hurt me or those around me. My drinking is under control, and I'm almost 6.5 years clean of painkillers. And today I went to the gym with my mate and benched my girlfriend's weight for 8 reps (60kg!) And managed 4 good reps of 70kg. All from using my body and gravity to train. And I can't wait to see where this takes me. I'm building a home bodyweight gym and a bench for chest as I cannot do dips now without fucking my shoulder and I'm so excited to start learning tricks. I'm even looking into going back to school and getting my high school qualifications and maybe even go to uni. But my question ls, as I started, Why do you workout? And if it has, how has it helped you? Does anyone else substitute antidepressants with exercise, or are you just trying to look good and do cool tricks? TL;DR: I was a homeless high school dropout addict, then morbidly obese, then an addict again, then dramatically underweight. And now I'm happy, healthy, and strong, and finally looking forward to the future. Thanks to this sub, and it's community. You've not only saved my life, but I'm actually enjoying being alive. [link] [comments] |
| Posted: 13 Apr 2021 01:39 PM PDT Hi guys. I'm a 14F (5ft 6in, 138lbs) who has just started their fitness journey about a month ago and I have a question. (I'm super insecure about this :( ) Am I the only one who cannot do a single push-up??? Like as soon as I get into the starting position for a push-up, I'll get down but from there, I just can't push myself up. Like at all my arms give out on me. I can do knee ones but only like 10 in proper form before my arms give out on me. What's the problem??? Is it maybe because I'm too weak around my arms or is it cuz my butt is too big. I don't know but I really want to be able to at least do 5 push-ups in a row. How can I fix this? It'd be appreciated if you guys could point me out some advice, maybe some tips or even a video that has helped you before. Edit: OMG guys I never would have imagined so many answers lol. Thanks to everyone. I may not have answered all the comments but I've seen and liked ALL of them and it makes me so happy to see others come and help me. Much love. <3 [link] [comments] |
| Cheap power racks for pull-ups? Posted: 14 Apr 2021 09:42 AM PDT I read the faq hoping to find some suggestions about pull ups which I sort've did however it doesn't really show how much you should pay for a rack nor anything more than a few sentences. I'm 6'1, I don't feel like I could do pull ups without bending my knees and even then probably break myself or the door on a pull up bar in my door way so I figure a power rack is the way to go. Everyone I find is hundreds of dollars and I couldn't find any cheap used ones. So does anyone have any recommendations? Am I cheap or is 400 dollars reasonable for a couple pieces of metal stuck together? I'd like to access pull ups in my home with something safe like a rack as I read about the blanket technic and stuff and idk I'd rather do a rack. How tall should the rack be for my height because my ceiling is 8ft. Any advice would be great, thanks [link] [comments] |
| Some really beginner questions Posted: 14 Apr 2021 11:12 AM PDT Hey I'm completely new to working out here. When I was trying to do some squats I heard clicking sounds from my knees as soon as I lower my body. Does this mean that my knees are too we to support my body? Should I just keep going anyways? Also I wanna ask about my workout routine. I run like thirty minutes every other day (3 miles), and I'd do some dumbbell exercises, one plank (currently 1 minute thirty seconds), and hopefully from now on some squats. Is this a sensible schedule? Thank you so much 🥰 [link] [comments] |
| Posted: 14 Apr 2021 04:05 AM PDT All workout programs seem to be structured around a normal week, with workout and rest days. It seems like a dumb question but has anyone changed this up to suit their plan? I ask as I am doing Body By Rings (would recommend) but it's only suggested while doing this to do one leg day a week, which isn't enough in my situation, and I need rest days between the upper body sessions. The routine is PPL so my 8 day week would look like: Day 1 Push Day 2 Legs Day 3 Pull Day 4 Rest Day 5 Push Day 6 Legs Day 7 Pull Day 8 Rest Am I missing a trick or is this fine? Ty in advance [link] [comments] |
| Posted: 14 Apr 2021 07:33 AM PDT Hi Everyone, first of all many thanks for the sheer amount of useful information in this group! I have started with bodyweight training a year ago and have been mostly using locomotion based GMB programs and a basic rings routine (holds, stc, rows, push-ups, pull-up progressions). Now, I'd like to work more on strength and am planning to try the recommended routine. I plan to keep integrating mobility and skill work (cartwheels and handstand progressions) on the "active recovery" days. I have one question though. I am 41 yo and previous experience shows that I usually need 2 recovery days after a serious strength training to keep it consistent. I planned to stretch the routine to always keep 2 recovery days:
Do you think this is a sensible approach, or would you rather try to reduce the effort/progression in order to keep to the weekly schedule? The shifting training days are currently not a real concern for me. Thanks! [link] [comments] |
| Issues with RR Warm up and workout. Posted: 14 Apr 2021 12:44 PM PDT I've been following the RR warm up and workout, but even on level 1 for everything I am burned out afterwards just going the sets of five reps of each exercise. Squats kill me the most no matter how I do the assisted squat I pull a muscle. Slow, RR tempo, or fast. My lats get tight and legs too. It can be very uncomfortable. Am I not doing the warm ups appropriately or what? I follow it to a tee. Or do I need more to warm up properly? I hate the feeling of pulled muscles after every workout or even during one. Please advise. [link] [comments] |
| Posted: 14 Apr 2021 12:17 PM PDT I'm a (21M) college student and have made it my goal to try and get a better summer body this year. Initially I was fairly scrawny and over the past 4 months or so I've noticed some improvements in my body but nothing major. I started hitting the gym back in late January and have followed pretty much the same exercise routine since. Monday- 45 minutes of upperbody workouts followed by 15 minutes of biking. Tuesday- 45 minutes of arm workouts followed by 15 minutes of biking Wednesday- Rest Thursday- 45 minutes of ab/lower back workouts Followed by 15 minutes of biking Friday- 30 minutes of leg workouts followed by a 30 minute run. Saturday/Sunday 15 minutes of core exercises at home. (Situps, pushups, planks, etc) In terms of diet, for the first few month's my diet was fairly healthy but I dont think I was getting enough calories. As of more recently, a typical daily diet would be 2 eggs and a granola bar for breakfast, potstickers and some carrots for lunch, a snack of crackers and hummus, roasted chicken and vegetables for dinner, and a bowl of cereal for a late night snack. Also I drink a creatine drink 30 minutes before each time I workout. Overall I would say I've made some noticeable progress physically and mentally, but I would like any feedback of how I can improve my diet or exercise routine. [link] [comments] |
| Tips and advice for strengthening super weak neck and shoulder muscles at home Posted: 14 Apr 2021 12:01 PM PDT Hi there, I'm a total newbie to this sub so I apologise if this is against the rules. Please let me know if this is the case so I can remove it. This is a super long post, I apologise in advance. I am extremely weak and in desperate need of strengthening exercises for my shoulders and neck. The catch is that I have chronic pain in these areas which I have received physical therapy for in the past but it didn't help, maybe it was because I didn't follow through properly. I really want to give it another go because I can't live like this anymore. I'm keen to try any light exercises to begin strengthening these areas. In addition to this, my knees are also weak and achey. The crackle and when I bent down or squat for too long. My lower back gets achey too, it also started from my injury (mentioned below) but luckily it healed and doesn't give me as much trouble anymore. I feel so so broken, yet I try to convince myself that I'm still not beyond repair eventhough most days it feels like I am. Background story: I just turned 30 and have been living with this pain for over 7 years now maybe. I spent a long time being physically dormant and staying in bed too much due to depression. I believe this led to muscle weakness but at the time I was really ignorant and clueless about this. One day I decided to started being more active which I thought would be a life changer and boy it really was.. I over-exerted myself whilst doing the gardening and pulled something in my shoulder but kept going. I lifted heavy bags of soil and garden waste over my head eventhough it was beyond my capabilities. I had immediate soreness and thought it would eventually heal like it always does but it never did. As a petite and skinny female I've always been small and weak but this injury has actually destroyed me. I saw numerous Doctors and got sent for MRI's and x-rays which apparently came back fine. One came back with a "possible slight tear" in my shoulder but it wasn't clear so they didn't offer me a diagnosis and didn't allow me to keep pursuing it for more answers. They kind of pushed towards the direction that it was muscle weakness. I did get sent for physical therapy a few times which made things extra painful and didn't help much. I've just turned 30 and I still have the pain. I feel that time is flying by and I've wasted a great deal of my youth living with this pain and it's getting even more unbearable. I'm at a point now where life is passing quickly and I'm even more desperate for some kind of solution. The pain I have is pretty much constant, but more noticeable some days than others. The cold makes it worse, especially air conditioning. It's mainly in my right shoulder and my neck. It happens when I sit up or walk for long periods mainly. In my neck I get an unbearable burning sensation, it makes me feel exhausted and like I can't keep my head upright. The only was I can get relief is if I press/massage it with my hands, or lay down or apply heat. My shoulder is more of a sharp pain. Painkillers don't touch the pain at all. I know with the chronic pain people will tell me to seek medical help, but as mentioned above I have attempted this numerous times and got nowhere. I am so desperate right now, I just want to get started on working towards fixing this any way I can. Any tips for starting out would be appreciated. Thank you so much in advance for taking the time to read this. [link] [comments] |
| Posted: 14 Apr 2021 05:06 AM PDT Since gyms are open now here in the UK, I want to train in the gym and improve my bench press. However, I also want to continue progressing towards a full planche. So my question is, what progressions should I do (doesn't have to be specific just let me know if I should do isometric or dynamics) and when should I do the progressions? Before or after weights? Also I will be working on building strength in the gym as my goal is to increase my bench numbers so I'd like to keep the volume low. Any help wld be appreciated. [link] [comments] |
| Posted: 14 Apr 2021 08:59 AM PDT
[link] [comments] |
| How do I build a strong core fast? Posted: 13 Apr 2021 11:12 PM PDT I have been lifting for around 3 years and have mostly been doing dumbbell and barbell work. Whenever it's time for abs, I make an excuse not to do them for whatever reason. I always use the excuse that doing compound exercises is enough training for my abs, knowing damn well it's not enough. I came to this subreddit as people who do calisthenics and body weight training are known for their crazy exercises all which require immense core strength. I have been trying to get better in the weaker spots in my training and was wondering if you guys can share some advice building an insane core? [link] [comments] |
| Posted: 14 Apr 2021 07:54 AM PDT I started working out last September and went from 58 to 63 kgs now. Is the gain for 7 months low? And i haven't made any mass progress in the last 3 months but did make strength ones. I went to 11 bw pullups and 17 dips. But im stuck at 63 kgs. I live with my parents and am not able to afford the protein recommended daily in this sub since i have to eat what they do. Can anyone tell how i can overcome my mass plateau. I do 3 sets of pullups and 2 sets of chinups on my pull day and 3 sets of dips and pushups on my push day all to failure . I cant afford equipments [link] [comments] |
| Planks and Push ups, What am I lacking Posted: 13 Apr 2021 10:43 PM PDT Hi guys, Im new to this subreddit so please be kind. I recently started trying to achieve fitness goals such as 90-second prone bridge and 30 push-ups. Things which I found hard as I do a pretty stationary job at a desk. Currently, whenever I try to attempt holding a prone bridge, 10 seconds in my arms begin to shake. No uncomfortable pain or muscle stress until about 70 seconds where my delts start to ache. What could be the cause of this, I didn't think it's my core strength because the rest of my body doesn't shake but my arms and my form looks fine. Thank you guys in advance for the replies [link] [comments] |
| Exercises for low back, gaing strength Posted: 14 Apr 2021 06:10 AM PDT So, I sit a lot and I'm extremely lazy when it comes to exercises. I wanted to improve my strength in my back. Mostly around the area of love handles. I'm not there yet, not when it comes to changing my life and that. But I do wanna start doing thing for my back. I lead an extremely sedentary life, and I was wondering how can I improve this area and just wanted to make sure I'm doing the right thing. I do not have any equipment at home, or gym. I'm 36, 75kg/165.34 lbs, 1.65m/5"4. So yeah, I'm overweight, basically no muscle mass due to gaining losing weight tons of times. Thank you for your time EDIT = sorry for bad title, I suck at typing [link] [comments] |
| Is it okay to only do workout that requires only me and the floor? Posted: 13 Apr 2021 08:12 PM PDT So im gonna get back to working out and is it okay to just do push ups and squats? I dont have a pull up bar here and idk where im gonna do my dips. I can only do workouts that only requires me and the floor, thats it... will only doing that cause like muscle imbalance? like my chest becomes strong but my back(and the muscles that pull ups specifically target) aint as strong. Is that okay? But i have two 3kg dumbbells here and I'll use it to substitute for pull ups and dips. But i feel like its not enough. [link] [comments] |
| Posted: 13 Apr 2021 11:10 PM PDT Hey all, using a throwaway account. Ive never been to this sub, so if this is a commonly asked question, or not the right place, I apologize. A couple of years ago, I was skinny, really wimpy, when I got into weight lifting, and made considerable progress. I was going quite often (4-5 times a week). I looked, and felt great. I stopped going after someone close to me started later and made progress to the point where they were at a higher level than I was; I have a problem comparing myself to others. I have, on multiple occasions tried to get back into weightlifting, and do so for like 3/4 weeks, make considerable progress, than just lose motivation. It sucks, I hate it. I wanna stay motivated, but the longer I work out for the harder it is for me to get out of my bed the next day to go lift weights. It's kinda really effecting me as a person in different, personal ways that I will not get into, but what is a good way to combat this problem? [link] [comments] |
| Why cant I do it and everyone else can? Posted: 13 Apr 2021 03:43 PM PDT (Context : 14F at 158lbs and 5"4ft) So I've always struggled with my weight and so I joined this reddit group to try and keep me in check/inspire me a bit more. I have to lose around 30lbs to get to a healthy weight. I seem to have started a cycle for myself where I'll workout every day for about two weeks and eat well then I'll have a bad day and for the next few weeks I'll eat really badly and put even more weight on, I'll then not eat properly due to a knock on my confidence for putting on weight then when it doesn't work after a while I'll exercise for 2 weeks again and it just goes on. I feel so tired all the time and even when I try so hard to lose the weight I always end up giving up. I feel so depressed about it and its becoming an even bigger problem in my life. I dont know how I find it so difficult whereas I always see people who have lost so much and it sounds so easy. I've downloaded so many apps and tried so many YouTube channel workouts. I feel like I'm mentally damaging myself just because of how my weight is affecting my confidence. How can I keep myself in check and keep myself exercising? How can I stop emotional eating or overeating for no reason? How can I keep my motivation? [link] [comments] |
| Posted: 14 Apr 2021 03:01 AM PDT What do you think about my new workout plan? My main goals are size and strength. I had been doing Push Pull + Legs 4 times a week with almost bodyweight only, but recently I started visiting a small gym, so I thought I could mix weightlifting and calisthenics. I also bought a pair of rings so I want to transfer my home workouts to rings and keep progressing with my exercises on them. Until I master the 1 min RTO support hold I can add weights to my home exercises. Monday - Upper Body (Gym):
Tuesday - Lower Body (Gym):
Wednesday - Push (Home):
Thursday - Pull (Home):
Friday - Lower Body (Gym):
Saturday and Sunday - Rest
I would deload on every 4th week. [link] [comments] |
| Posted: 13 Apr 2021 07:00 PM PDT Hi, so I'm fairly new to starting BW (was doing 5x5 for a few months before), but I *hate* doing the same workout over and over again, so I built myself a second workout to do once per week just to keep things interesting. I also only have 40 minutes or so to workout, so I've shortened things up a bit. I'm 6'2, 162lbs and trying to gain muscle mass. Routines are: Pull Up 3x8 Squat 3x8 Chest Dip 2x10 RDL 2x10 Ring Pushup 3x8 Ring Rows 3x8 Ab Rollout 2x8 Pallof Press 2x10 Second Workout Deadlift 3x8 Ring Pull Ups 3x8 Split Squat 2x8 (each) Lunging Overhead Press 2x8 Dumbell Bench Press 2x8 Ring Rows 2x8 L-Sit 2x:20 Bench T-Raise 2x8 (have some mid back/neck pain so trying to bolster that area). Open to all feedback. [link] [comments] |
| Why are overhead presses so hard?! Posted: 13 Apr 2021 03:55 PM PDT I've been working out since the start of April 2020 but it was more cardio-focused, and started training with weights since December 2020. I can do 35kg bench presses and use the same weight for inclined rows... But I still struggle with overhead presses even with just 25kg... More specifically, twice a week I train chest and arms and do: 3x15 Shrugs 35kg 3x12 Inclined row 35kg 4x10 Bench press 25kg 3x12 High row 25kg 3x8 Overhead press 25kg and then do 14kg exercises... By FAR whats most difficult to me are the overhead presses... Am I doing something wrong? Or is this normal? Help! [link] [comments] |
| How to build up shoulder strength for Pike Pushups. Posted: 13 Apr 2021 04:18 PM PDT Hi All, Long time lurker of this sub. After being unfit for pretty much my whole life (basically no strength training ever), I've decided to turn a new leaf. I've been following an amended version of the recommended routine. I'm trying to do pike pushups to target my shoulders. But what I found is that I have absolutely no shoulder strength. I'm just unable to do a pike pushup. By the time I go down, my arms give way, and I just fall down. It was the same way for me for regular pushups (couldn't do 1), but I built up slowly using wall pushups, incline pushups, knee pushups and then regular pushups (able to do around 10-12 now). My question is how do I do the same for my shoulders? Is there a pike pushup progress for beginners? Are there any better exercises to do first, to build sufficient shoulder strength? Thanks all! [link] [comments] |
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