Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-15 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-15
- Bodyweight fitness has brought me insane progress
- interesting results from Eccentric Isometrics
- Muscle ups and HeSPU
- What are your reliable nutrition and exercise resources? Description below.
- Can't get back in shape
- PPL routine check
- HELP: I am applying for the military soon and I really could use some help for my workout routine
- The Question
- Is this a Good Workout? - EMOM over strenght.
- 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!
- I'd like a critique of how I am training.
- Is it actually not that hard to get steroids in The US?
- 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..
- Assistance exercises?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-15 Posted: 14 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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| Bodyweight fitness has brought me insane progress Posted: 15 Apr 2021 07:38 AM PDT I've been out of the gym for about a year due to lockdown, training for the last 6 months using a body by rings-esque program altered to include some straight arm progressions for planche and iron cross. I haven't bench pressed in a year. The gyms reopened in the UK recently so I decided to see how much strength I'd lost on the bench... i repped my old 1rm 8 times then proceeded to set a new 1rm 20kg higher than before. I was astounded. I've never ever progressed this fast with any other training method. I'm especially impressed as i spent the first 6 months of the year basically messing around without a routine. Bwf is king! [link] [comments] |
| interesting results from Eccentric Isometrics Posted: 15 Apr 2021 05:47 AM PDT Sorry this is so long. TLDR: a crazy man's writings caught my eye and I've casually been implementing his ideas, leading to some very profound strength gains in a short period of time. Eccentric Isometrics are simply going slowly and holding a pause at the bottom in an optimum range of motion and with perfect posture, but after two weeks of working with them I just busted out 5 weighted push-ups and 1 weighted pull-up (all full ROM, non-posture, non-Eccentric Isometric style) with a weight that I have never, ever come close to doing a solid push-up or a pull-up with. I found this article by a guy named Joel Seedman: https://www.advancedhumanperformance.com/tneccentricisometrics A few things immediately caught my eye: One: His insistence that you stay in the range of motion you can stay tight in and hold perfect posture in instead of taking movements into the full range of motion. I've never been able to do a true one-arm push-up because I just can't stay tight the last few inches, no matter how strong I get. I didn't need to give up training the OAP because I couldn't stay tight all the way! I could have kept training it and building strength / mass by sticking to the range that I could hold proper form in! According to Seedman, this is generally the range where your joints hit 90 degrees. Also, lately I've been doing z-health work and realizing how important it is to not lose posture during movement. So this really spoke to me. I suspected I could build quite a lot of strength if I stuck to the range of motion and posture that my body was strongest in. Two: he made the statement that if you perform eccentrics with the body's perfect form, Eccentric movements aren't damaging, but create a tonic effect. He claims that your body only starts accruing eccentric damage when it needs to start compensating for suboptimal form in the extreme ranges of motion. I don't know if I buy this, because everything I've read suggests Eccentric work is the most demanding on your body's recovery system, but lately I've also been reading (unrelated to Seedman) about the crazy kind of strength you can build by training your body to absorb force, which is rapid eccentric work (but only after your body is strong enough to maintain perfect posture during rapid eccentric -- all of a sudden, everything I was reading was all talking about posture). So I was curious in what this guy was saying. I got my hands on his book and was REALLY interested in his system because it was very similar identical to what I was already doing. It's very similar to Pavel's work (except for the ROM, posture and some glute activation stuff) and, when I watch Pavel's people do calisthenics, they're basically going at the same speed as Seedman doing his Eccentric Isometrics even though I've never heard Pavel talk about it. I've always felt that if I just cheated a little bit on the ROM it would be so much better for me. Imagine doing a full ROM bench press and struggling for years to get it over 200lbs, but suspecting that if you stopped the ROM two inches shorter you'd be benching 500lbs in no time. That was me and calisthenics. But I always did the full ROM dutifully because it was supposed to be optimum for strength and size and I don't want to grow any weak areas because I already struggle with muscle imbalances from martial arts. So I started training the EI way and immediately loved it. I've always struggled to get full ROM on my rows. Those last few inches to touch my thumbs to my body were impossible and my form fell apart. Stopping the movement when my elbows hit 90 degrees changed EVERYTHING. The muscles that kick in when you pull your elbows behind your back were now kicking in (more powerfully than they ever had in full ROM) seemingly because my focus on posture was activating them. And my lats were contacting harder, too. It's kind of amazing. My other exercises haven't seen any radical changes since I was already training in a very similar fashion, but, god damn, my rows and back muscles really love this perfect posture / limited ROM thing. (I should note that I probably would never have listened to Seedman if I had watched his YouTube videos first, but now I realize that all that crazy shit he does is challenging his ability to hold perfect posture in each movement. I don't know if it needs to go that far, but I'm definitely interested in seeing where this training takes me.) I should also note that even though I'm doing a smaller ROM, I'm going very light. It's just like Pavel teaches in order to learn how to generate tension. The postural cues are leading to some muscles contracting harder than I've ever felt before, even though the exercise is light. If I go heavier they don't contact as hard, so I'm pretty sure my form / posture is off and other muscles are compensating. I'll start light, take it slow, and build up to some heavy movements. The posture he teaches for the movements is far different than the typical push-up / pull-up / row / squat / lunge / HSPU form and I'm weaker in the movements using his form cues, but I feel my muscles working much, much better (stronger contractions, all muscles easily engaging during the lift without me having to focus on making sure that all the muscles are doing their thing and nothing is trying to compensate). I've been trying to keep this posture during my stretching and am finding that more muscles are experiencing the stretch, as well. I've ALWAYS struggled with imbalances and I like the way this feels. I should also also note that I was mainly just screwing around with his Eccentric Isometrics as an experiment. They weren't the bulk if my training most days and I usually just used them as a way to practice Seedman's posture cues, but it's the only thing I did differently and my strength has significantly shot upwards in just two weeks. I'm sold and I'm going all in on this training style for a few months. [link] [comments] |
| Posted: 15 Apr 2021 08:03 AM PDT After my last deload I switched to a bent/straight split with pretty good results so far. My priorities are more muscle ups, full front lever, and more HeSPU. Im close on the front lever and now I dont have to do it after muscle ups so that is good. On the other hand, now I do HeSPUs and MUs and the same day. Ive noticed that if I do HeSPUs or strict press first then the MUs become much, much harder than if I do them first. It was a little shocking because the difference in reverse, while also true, isnt nearly as drastic. Has anyone else noticed this? Maybe I underestimate how much the shoulders are used in the MU, but when I do them second I skip the push out and have to scale them way sooner. The difference is so great that I wonder if I should always do MUs first and have HeSPU in many mode for a while. I'll play around with it. [link] [comments] |
| What are your reliable nutrition and exercise resources? Description below. Posted: 15 Apr 2021 09:01 AM PDT Hey everyone, I've been working on a "Resources" page about nutrition for the college I go to and the students to be able to visit whenever they want so they can learn about subject matter that they want to know about to progress their health; nutrition and exercise related. If there are any research articles, websites on google, or accounts/pages you follow on reddit, Instagram, Facebook, Twitter, or YouTube that you utilize please let me know! I would like a wide-range of choices to sift through for students to choose from the best resources around the world. I've hit a roadblock and would like other people's input for their go-to resources. Thank you so much in advance! [link] [comments] |
| Posted: 15 Apr 2021 11:49 AM PDT I was like intermediate and i came back to calisthenics after a year or more , been working out for ~1 month and can't get back in shape, or even do half of the things i could do before, seeing 0 improvement at all. I just feel weaker and weaker especially doing anything on on a bar. I just feel heavy, kinda zoned out and after a few reps i can't do anything anymore. My dips and pushups are getting better fast tho. My diet is normal and even better than it used to be, im not overtrainig and getting enough of sleep. My bodyweight didn't change at all i even lost a bit. Maybe it's not as motivating as it used to be and im not spending as much time as i used to. If wondering i was able to do about 20 or more pullups, 8-10 clean muscle ups, front lever, back lever, allmost straddle planche, handstand, and other things my explosive power and my back was my strongest points. [link] [comments] |
| Posted: 14 Apr 2021 11:31 PM PDT I have been doing the RR for about 10 months now (excluding weeks when i stop exercising) and im thinking of finally moving on to PPL-style exercises. Now, i have weights (not much, only a 13kg barbell) so i am currently doing these for my PPL routine: Pull days (tuesday and friday) : 5 sets of weighted pull ups, 4-6 reps per set 5 sets of tucked front lever rows, 3-5 reps per set to failure For these two exercises, i do them to failure, so if i cant continue for my last set i remove the weights for pull ups and i do the normal rows from the floor (feet resting) Push days (wednesday and saturday) : 5 sets of weighted push ups, 7-8 reps per set 5 sets of wall handstand push ups, 7-9 reps per set Leg days (thursday and sunday) : 5 sets of weighted shrimp squats, 5-6 reps per set (not the advanced one) 5 sets of single leg sliding hamstring slides, 10 reps per set As for core exercises, i am strong enough to do: 8 reps of straight hanging leg raises 35 seconds of copenhagen plank 35 seconds of arch body hold. All of these are done for 3 sets each. However, i am thinking of changing my core exercises (which are meant to be done with my leg days) with calisthenics like L sits and front lever progressions. Any advice and comments are greatly appreciated for my PPL routine and suggestions for replacing my core workouts! [link] [comments] |
| HELP: I am applying for the military soon and I really could use some help for my workout routine Posted: 14 Apr 2021 10:43 PM PDT Hi! Just to show my background in working out, last year I was overweight, I weighed 75kg and I was 170 cm tall. I started working out in April of 2020 by just doing some basic bodyweight exercises and added some weights now and then. Now I am at 64 kg and 173 cm tall. Soon ill be applying for a military academy and I really need to be in my best shape. Here are the problems that I keep encountering when working out:
I wish some of you guys who are quite experienced could help me in figuring out what I should be doing. I want to know how I could properly make a workout routine for myself that I can mess around with a little and all. Thank you so much for your time. Overview of what I can do: Pushups: 20 clean ones if I really really try. Sit-ups: Haven't done any recently but I would say 25 clean ones. Pull-ups: 0 Plank: I can hold out about more than a minute Running: I haven't been running recently because of lockdown but a couple months ago I could do 3km in 20 minutes. [link] [comments] |
| Posted: 13 Apr 2021 01:34 PM PDT Hi everyone! I have a few random questions. This post will be unconventional. I'd be grateful if you could just answer one of the many questions. Let's get started!
I know that in a regular push up I have to push evenly. I've been focusing on the form for a while. If I'd do a bit more sets of half archer push ups on the weaker side, than on the stronger side, would my left side be stronger but also even bigger? That would be a problem too, because I need a stronger left side and a bigger right side.
Does one set of arched back pull ups mean 1 set for lats, 1 set for m/l traps and rhomboids, 0.5 set for arm flexors? Does one set of diamond push ups mean 1 set for chest, 0.75set for triceps, 0.25 set for shoulders? And I know, the last question is wierd, but I'm not a weight lifter😅 I shouldn't take the sets so seriously, because calisthenics isn't about body building, it's more about beautiful skills and liberty. (btw sorry for my english) [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] |
| 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] |
| 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] |
| Is it actually not that hard to get steroids in The US? Posted: 11 Apr 2021 07:13 PM PDT Disclaimer: I work out but not anything where I'd ever want or need steroids. I just follow a couple YTers who talk a lot about "fake nattys" stuff like that. This is just something I noticed. Is it...that fucking easy to get steroids in The US?
Nobody seems to have issue finding / getting steroids, once they decide they want them. We're talking like, teens. Kids. It's not that hard for them. Aren't steroids supposed to be highly regulated in The US? Both prescription wise and just buying the shit to make them if you wanted them? Asking because I know there are probably some people on here who do them, or know people who do, or in short know more about this then I do. People often like it's so easy to get steroids...how? Where is everyone getting all these steroids from? Edit: Good lord I think I posted this when the mods were asleep. To whom it may concern, I do not want ur shit baby laxative steroids cut with Bald Eagle extract, washed with Uncle Sam tears, and smuggled in on a Monster Truck to Rocky music. Are we clear on this? If I wanted that I would've gone to GNC. I also have come to realize that I didn't even post this to r/bodybuilding as intended. This is the body weight fitness subreddit. Where the fuck did all these steroid users come from? What rabbit hole have I opened? Good fucking lord. Top 10 Subreddit Heel Turns of all time. [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] |
| 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] |
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