Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-16
- I finally did a pull up.
- Advanced Pull Up Programming Question
- A 4 weeks front lever journey, what is possible and what isn't?
- hard to breath during backlever training
- Thank you (a positive note to this sub)
- About progressive overload
- Rehab Methods (STARR?)
- 3 Days Weights, 3 days BWF?
- What I want to know about bodyweight fitness (With what I do know so I don't waste anyone's time trying to explain to me something I already have heard about) in case I state something wrong then I'd appreciate correction [Long]
- Body By Rings -- any skill work included?
- Weighted Ring Muscle Up Condundrum
- [HELP] I PUKE EVERYTIME I TRY TO EAT MORE THAN 2000 CALORIES
- M28 6’4” SW 198 CW 177 GW 170ish -- Confused and posting to seek recommendations – 6mo results massively different from 1yr results?!
- A very very unique issue I’m facing right now:
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-16 Posted: 15 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: 15 Apr 2021 05:40 PM PDT 16M 175cm 100KG So a few weeks ago I asked for reasons to why my pushing strength was way ahead to my pulling strength. A lot of helpful responses on how to improve and a lot of support. I'll describe my journey to you. 5 months ago I got a power station (I thinks that's what they are called). 95KG here. I managed to do 2 at first, few months in I was doing 20+ at 98KG. Pull ups tho didn't quite get there. I tried a bunch of stuff, negatives, rows etc. I gave up for long periods because I didn't see progress. My chin ups were getting to about 90 angles and I managed to also get 90 angles on my wide pull ups. I didn't do too well especially in a normal width grip because shoulder pain was immense. Again, discouraging. Today I tried doing some random stuff again. Hangs, scapular pulls etc. I can hang just over 2m at most. Again, discouraged, I went and did 3 sets of bicep curls and a bunch of dips. I warmed up my shoulder well too, or else dips hurt. After 10m of chilling outside, I remember about the thumb position. I'm not expecting much. Although kind of excited, kept my expectations low. I can also say my arms felt fairly burned as my chin up didn't even get half way to a 90 angle, so yeah. I put my thumb over the bar instead of under, and boom. I do a pull up. No shoulder pain, nothing. Just pull. I was so amazed that I started dancing and doing some weird shit (🤷♂️ don't ask me ). I go back to the bar, and do one more. Even with burned biceps and an energy crash as it was getting late, I still managed to get that pull up done and I'm so HAPPY!!! Now I don't know if the thumb positioning can actually help THAT much, but whatever it did, I didn't feel any shoulder pain when trying to pull up and it really enabled me use my strength. :D. [link] [comments] |
| Advanced Pull Up Programming Question Posted: 16 Apr 2021 07:05 AM PDT I'm looking for some tips or programming advice on making progress with more advanced pull up endurance. Virtually everything on the internet is seemingly geared towards beginners. Currently my best is 34 in a set and my long term goal is to one day hit 50. I'm curious to hear what programming principles other people here have implemented that helped them progress at this level. My training already involves weighted pull ups but I find that they haven't helped that much with endurance. I have also found that generally training with high rep sets does me more good than lots of little sets. But I'm curious to hear what you guys have to offer [link] [comments] |
| A 4 weeks front lever journey, what is possible and what isn't? Posted: 16 Apr 2021 10:06 AM PDT Hello ! I've stumbled upon this video: https://youtu.be/-g5RMKa5Aic. In this video, you are told that if you do this training for 4 weeks, 1 time a week, you'll hold a full front at the end of the 4 weeks. However the comments section looked like a badly translated scam from a Chinese drop shipping website and the offer seems too good to be true. Moreover, I am highly skeptical of the insanely high number of sets (50-100 a session). As I can hold a straddle for about 5 seconds right now, I was wondering whether it would be interesting to try this for 4 weeks and see the results. Have had you any experience with this training? If so, was it working ? If no one had, as I'll most likely try it are you interested in my journey and giving my feedback ? [link] [comments] |
| hard to breath during backlever training Posted: 16 Apr 2021 08:45 AM PDT Hi guys, I started bodyweight training since 6 months now. As I am more confident about my push and pull strength, I started to work on figures since two months (mainly front lever and plank progression). two days ago I trained my figure and I tried to do some backlever progression for the first time (tuck backlever). I didn't found the exercise that difficult, however, during the exercise I have the feeling that my rib cage is compressed and I am unable to breathe which leads me to hold only 4 or 5 sec. I would like to know if it could come for my form or if it is a normal feeling during the execution. Do you have any advice to avoid it? Thanks for your help guys! [link] [comments] |
| Thank you (a positive note to this sub) Posted: 15 Apr 2021 09:35 PM PDT Thank you for the extensive information on this platform. I'm very grateful I came across the Recommended Routine Having a busy work life I would manage time lifting everyday but some days I wouldn't be putting my heart into it from over working my body. Having a 3 day split is genius and has helped me tremendously. My whole life I spent time in the gym/working out. I always spent time thinking of ways to improve my character and becoming better morally. If i had a problem i went to the gym. Thats how I got thru high-school and overcoming drug addiction. Now that I'm older this is still my go to meditation and how I still continue to move forward and purify my mind/spirit and life. Moving shit makes clarity happen! Lifting heavy makes you feel lighter! High reps burns away weak doubts about yourself! Letting stuff go is the way to grow! Doing atleast something makes you smile because you did it!! I love seeing people get healthy and love themselves. Keep doing that! Keep going!! Don't stop and give up!! As I got older I stopped caring about how I look bc when I was younger it was for the wrong reasons at times. My training is focused on how I can overcome my problems and sins with TMHS in private. This temple came out refined from how I trained my mind to be the best version of myself. (As I keep improving) Doesn't mean I don't care how I look. Im still fit and strong. Its just the principle of why I train. Its not for attention or likes/posts. Its for feeling good after a long day of doing the right in life I've over came addiction and been clean over 6 years! Lifting/calisthenics/prayers has helped me sharpen my mind more than anything. Plus I write in my notebook to think clearly about how I can improve myself overall. My thoughts are always in full crystal clear when I'm lifting. (I'm not trying to push religion just sharing my own life experiences) I'm very grateful being able to spend time with my wife and family, while still having my private alone time to do what I've done for years. Thank you for all the contributions and the plethora of information!! Thank you to those who created the RR!! [link] [comments] |
| Posted: 16 Apr 2021 05:28 AM PDT Knowing progressive overload is the key factor to build muscle, and it being achievable by progressively increassing the weight, or the number of total reps per muscle group per set. My question, however, is: would decreasing the speed of your reps, keeping the weight and total number of reps constant, also "count" as progressive overload? The reasoning behind the question is that adding reps is, in a way, just increasing the time under tension, which would also be the case by slowing down the pace on the reps. Thanks in advance for your insight! [link] [comments] |
| Posted: 16 Apr 2021 11:23 AM PDT Posted by Rehab Methods (STARR?)I appreciate every one of you for reading this so I thank you if you do end up having the time. 4 weeks ago I started working out again after a 2-month break and I pretty much went to 75% of the weight that I did 2 months prior which was not a good idea. I was able to more or less do the lifts but for a lower amount of reps and everything seemed fine. The exercises I did were: Shoulder presses (standing and sitting with barbell), Bench Presses, and arms. I felt great after the workout until the next morning when I had this pain in my lower back that would occur whenever I do any movements related to stretching the muscles in the lower back. From looking at anatomy pictures I have pain in my thoracolumbar fascia. Fast forward a week, things got worse all of a sudden. I took some pain medication for another two weeks and stretched my whole body every two days (I used to have physical therapy because of a severely unstretched lower back). I sit a lot on a day-to-day basis so I am unable to really conclude whether if this back pain I had come from the workout lifting too heavy (because it was heavy), or the fact that I am sitting a lot. The pain has gotten worse now and I don't want to go to a doctor due to my fear of covid and going outside at all. I heard of the STARR method to rehabilitate though and I was wondering if anyone recommends it. Stretching seemed to have helped after the first couple of days but when I tried it again properly after the pain got worse, it was unbearable. I appreciate any suggestions. [link] [comments] |
| Posted: 16 Apr 2021 04:33 AM PDT I'm currently lifting on a 6-day split PPL split but I really want to get into BWF as well. I tried during 'lockdown' but I'm much more consistent when I've got a designated place to workout (the gym) and since I'm vaccinated, I'm back in the gym. I definitely don't have the ability to do both BWF exercises and weight lifting in the same day, because BWF exercises tend to burn me out much quicker. Which of these 3 options do you think would be best? -Stick to 6 day PPL with weights -2 PP days with weights, 2 with BWF (legs are weighted regardless) -Make primary exercises on all PP days BWF and then throw in some dumbbell work to finish off -Scrap weights for PP days and do all BWF until I'm strong enough to add weight to those movements (except for legs) I'm on a cut right now, probably around 15-16% BF @ 5'9.5", ~162lbs. I plan to cut down to 11-12% BF @ ~154lbs, and then lean bulk. Not sure if this is relevant, just adding in case. Would love some advice, thanks! [link] [comments] |
| Posted: 16 Apr 2021 10:20 AM PDT As a child I was always enthusiastic about sports and getting stronger. My parents wouldn't buy me a dumbbell so I used to curl bricks for my biceps, pull ups using a concrete ledge for back (which often or not cut my fingers and push ups for chest and triceps) I was 12 and we didn't have internet during that time so what I did was use what I knew naturally. Being able to do 30 push ups at once is still my favourite memory though Fast forward at 17 I quickly got involved in weights and sometime later I found out about calisthenics through YouTube being in my reccomends one day. Yes, I started using the internet late but quickly picked up that I had been doing calisthenics without even knowing about it since a long time I feel I should mention I had landed myself a full bodyweight fitness program which was calisthenics exactly except I would find that out many months later My questions; Wouldn't an experienced calister be outstanding in general fitness tests around the world?: For example military recruitment tests be it from any service around the world or any physical test not necessarily involving the military*** : Bodyweight Training greatly works on strength and endurance and performing push ups and pull ups would be very easy since the person is now actively performing more advanced version of these exercises such as the 5 clap push up or the one arm pull up Only thing I'm confused about is the running, if someone trained endurance and their legs and core regularly wouldn't a low intensity steady state cardio exercise like running for extended periods be more durable than others? Are stretching and other mobility/flexibility exercises part of calisthenics : These two are important aspects of bodyweight training one which are overlooked even in lifting weights Do experienced and advanced level calisthenics athletes perform neck/posture exercises with stretching or it comes with the territory? What is the difference between practicing calisthenics and performing bodyweight training? : So many people refer to them as the same thing but if that were the case wouldn't HI I T and L I S S be part of these exercises too? They are valuable after all Who is actually stronger? : If we take two people where one weighs 170bs and the other weighs 250 lbs and the first one can perform 10 handstand push-ups while the other can 10 dumbbell overhead press with 90 lbs dumbbells The person who's 170 would be able to perform those shoulder presses, maybe if the weights were a little lighter like 80 lbs but the 250 lbs man would never be able to perform those handstand push-ups until months or years of training This brings the question on who's actually fitter in general Which gives the best physique quickly: I've heard so many people say they don't like lifting weights because they don't wanna get bulky and the truth is you can't do that unless you very watch your nutrition and exercises However for someone aiming for an aesthetically pleasing physique with not too buff yet still strong bodyweight training really seems to show it doesn't it? It's the reason I find myself suddenly so drifted towards it What I've noticed is bodyweight exercises work the hell out of your core In weights that isn't the case and the only indirect ab work you'll do is in squats and deadlifts (not sure though) I remember falling down at my 48th push up not because my hands were tired but because my core was gassed out its the reason why these athletes have such an impressive core but I don't think that's the full answer to my question It's getting much more dangerous to go outside because of the coronavirus and I'm becoming increasingly fond of bodyweight training and would love to work on my strength and physique using these exercises At most what are the equipment required for the best experience of this exercise philosophy? I am aware of gymnastic rings but I am also aware how especially hard it is to perform exercises with them. A muscle up on rings is much difficult than one on bars That was it for now... [link] [comments] |
| Body By Rings -- any skill work included? Posted: 16 Apr 2021 08:26 AM PDT Hi all, I'm contemplating on a new program/challenge. I am already experienced with rings (but def not at the level I want to reach yet), having just completed Rings One by GMB and at the moment cleaning up my muscle ups (I have a rather quirky kicking one). My gut says that I should focus on strength and hypertrophy for a while, in order to level up my performance in general. Body By Rings looks a good suitor for that -- but I also want to maintain and improve my skill work on the rings. Is that covered at all by the program? [link] [comments] |
| Weighted Ring Muscle Up Condundrum Posted: 15 Apr 2021 05:47 PM PDT Hi guys. I'll keep this short. My weighted ring muscle up has been steadily increasing, I've always kept my form super strict and kept myself injury free along the way. Went from +10kg at a 95kg bw to +30kg at 94kg. However, my unweighted muscle ups have stayed exactly the same. A few years ago my max was 6 reps (when I weighed 85kg), now my max I still 6. I got myself to a 50kg chest to bar chin up (strict, no form breakdown), I can do 5 +20kg false grip pull ups. During my push days I train weighted/unweighted MU transitions. So in brief: my push and pull strength has increased dramatically, yet my bodyweight ring muscle up reps haven't increased at all, even though slow straight bar MUs have gotten a lot easier. What gives? [link] [comments] |
| [HELP] I PUKE EVERYTIME I TRY TO EAT MORE THAN 2000 CALORIES Posted: 16 Apr 2021 06:16 AM PDT As the title say i am (21m) height 6.0 currently weight 60kg my weight goal is 77kg i am in calorie surplus right now but everytime i try to consume more then 2000 calorie i puke after dinner. My calories goal for a day is 3300 Here is my diet if it helps: 1.(breakfast) 9:00am -2 whole eggs + 80g oats in 4.7 fl oz milk with 1 banana and raisins 2.(lunch) 2:00pm - 4 tortilla 120g in chicken 100g and rice 50+g 3.(pre workout) 4:30pm - milk 5fl oz 30g oats 1 banana 2 tbsp peanut butter 5pm to 7pm in gym 4.(post workout) 7:30pm 100g chicken or 80g oats 5 (dinner) 10pm- 3 tortilla with gravy and 50+g rice PS:- this diet is not meeting my daily requirements i need morw than these I puke if i try to eat more than this I have tried whey protein and all but it didn't help me gain weight Do you guys know any liquid calories diet which can actually help me gain weight? Edit: my body type is ECTOMORPH [link] [comments] |
| Posted: 15 Apr 2021 07:04 PM PDT TLDR: I'm posting this (I think my first Reddit post ever?) because I'm pretty lost in trying to figure out where I've gone wrong – but it's clear I've gone wrong somewhere. First 6mo, I went from 198 – 171 lbs. Then 1.5mo break on vacation, up to 178 lbs. Then last 2mo, calorie deficit no longer tracking to weight loss. Can't figure out why. First 6 months: I have been following a pretty strict CICO, tracking protein, bodyweight fitness regimen, and using MyFitnessPal since June 1st, 2020. During the period June – December 2020, I tracked calories closely and between nutritional calorie deficit (500 cal/day deficit nutrition-only, 1700 cal/day vs. 2200 calorie TDEE and cheat day every Saturday) and exercise (not impacting my nutrition target, counting exercise "negative calories" as bonus and weight loss accelerator, and doing the Recommended Routine M/W/F 3 days per week, with cardio or HIIT on the alternate days) I lost 27 lbs, from 198 – 171. Total nutrition-only calorie deficit June-Dec: -23,721. Total net calorie deficit including exercise: -99,045. I tracked everything extremely precisely (read: like an assiduous anal retentive lunatic), and my calorie deficit tracked precisely to my weight loss at 3500 calories / pound of weight, as well as my TDEE being pretty accurate – see below chart for June – December, Cumulative Calorie Deficit on the right axis and Orange line, Weight on the left axis (actual weight in blue and theoretical weight in grey based on my TDEE and net calorie deficit over time): Okay so first 6 months is FANTASTIC: I do MyFitnessPal for CICO and do RR, I track CICO, I go from 198 -> 171 lbs, increase max pullups from 2 -> 15, max pushups in a day from ~60 -> 220, I get a 6-pack and everything is groovy. Next 4 months to Present Day: I take the month of January mostly off from my regimen to give myself a break, so I can push my body even harder starting in Feb. I gain a little weight, from 171 -> 178 lbs and lose some ab definition – but it's fine, no biggie and now I know the golden rule that CALORIES ARE EVERYTHING, so I have the tools to get there again and more! So in Feb I launch back into it, only this time doubling up on the exercise. Here's the breakdown from Feb 17 to today:
I've been in an amazing position to be able to be outside, active, and basically "exercising" all day every day for two months, and by my calculation my net calorie deficit should be at -87,533 – divided by 3500 calories per lb, equals 25 lbs loss. Now I'm not actually looking to be that skinny, I'm just working to crest the last hill to get to an optimal physique – why not get the 6-pack and see what your body is capable of, right? BUT – here's where it gets weird. Despite the math above, my weight has diverged from the net calorie deficit significantly. It no longer tracking at all, and I can't figure out why. I'm using the exact same level of discipline and eating/tracking habits as before, and it's not like I'm building massive muscle and losing weight so the scale shows a wash – muscle mass is about the same, and I'm not seeing improved ab definition. See the below chart on calories, same format as above but the full time period June 2020 – April 2021: My ideas on what's going on:
So I'm coming to these three communities (r/bodyweightfitness, r/loseit, and r/fitness) to see if anyone has any idea what the F is going on! I've learned SO much from these subreddits, and it's helped me to take control of my health journey in a way I never previously had – so dear crowd, let me know if anyone has any ideas! Thanks for reading :) [link] [comments] |
| A very very unique issue I’m facing right now: Posted: 15 Apr 2021 02:47 PM PDT Hello folks. This is the first post I've made to this sub and it's in regards to a very unique problem I've Had. So I'm a Muslim. And as most Muslims do. I take part In the well known religious ritual of Ramadan. Where you eat a load of food at Dawn. And fast until dusk. Basically. You go without eating the whole day. I've been exercising since the past year. And it's gotten me some pretty okay results (for a beginner). And I was focusing on building muscle and weight before Ramadan hit Because at most we get around 1,200 calories per day. I built up some fat to get me through the month. But I just wanted to ask. How badly will my muscles degrade this month? And how can I rebuild after the month has ended? Thanks for any advice you folks have got. I look forward to reading it! [link] [comments] |
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