Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-18 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-18
- Bodyweight strength training programs in Google Sheets 2.0
- Why do pullups on my gym's power cage feel better/stronger than pullups with my door frame bar?
- An underappreciated aspect of bodyweightfitness
- Calisthenics School: Handstand Push-Ups
- Adapting RR for offload/diet/recovery?
- Problem with inclined modified pushups vs standard pushups, and shaking.
- Skills Training..
- Unable to turn out the rings without getting soreness in the elbows
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-18 Posted: 17 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:
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| Bodyweight strength training programs in Google Sheets 2.0 Posted: 18 Apr 2021 12:30 AM PDT A while ago I shared the Google Sheets template I've been using for my own training. Since I'm using the sheets actively myself I wanted to add some additional features I could use. All the functions are still script free so you don't have to enable anything in your Drive to start using these templates. But since there are no scripts and all the functionality is based on the basic sheets functions it has its limits on what you can do. For example I could not find a way to create a stopwatch timer without using scripts. So if you are doing static holds you will have to use a separate timer app. But you can enter the hold times in seconds manually to your workout to enable the tracking feature. Updates on 2.0 sheets: -Total workout time tracking added -Track individual exercise progress as a chart -Instructions on how to track static holds -Template for RR included as requested. I copied all the exercise progressions and links as they are in the wiki. Note that the exercise progressions are a bit different than in the other workout templates provided. -Included Simple 1x and 2x week routines that revolve around three core exercises squat, push-up and pullup with some optional accessory work for muscle groups that don't get any indirect work. New templates and updated user guide can be found here: https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html Programs (Make a copy to your own Drive to enable functions) 1-day Full body routine https://docs.google.com/spreadsheets/d/1O4F9xJs7h0IS6JkIfTEnK6sBNt7FXsRU6ywewVEQgUk/edit?usp=sharing 1-day Simple Full body routine https://docs.google.com/spreadsheets/d/1tTAC9DSBPqulJny6NimYT-toVxDEry-CEhgTGxBtI1o/edit?usp=sharing 2-day Full body routine https://docs.google.com/spreadsheets/d/1rScnhB99cbUJL1v58GXsMYT_X7jKHMI4fm1OK5Nv4MQ/edit?usp=sharing 2-day Upper/lower split https://docs.google.com/spreadsheets/d/1DsYJ3zNVTOfU3VyLb7zxt1S-_Y5FeE7rDI95jf9Fc20/edit?usp=sharing 2-day Simple Full body routine https://docs.google.com/spreadsheets/d/1ck-BqjjA_rCGllGGBRNZVNqeZ0rACdNocKovW4KoGUY/edit?usp=sharing 2-day Simple Upper/lower split https://docs.google.com/spreadsheets/d/1IktRbiSymGbv4qQouVMdDvAYK792Yw7LcUgX3ifLF_8/edit?usp=sharing 3-day Full body routine https://docs.google.com/spreadsheets/d/1_kUEiPBhzOQt25z1LTEY5Aue-zXqhPtGKGE70jLYz-o/edit?usp=sharing 3-day Split https://docs.google.com/spreadsheets/d/19Pa5tEoQ-ZruTgN07eOCVlYsIx4qKOSw6kXiNmZB3QU/edit?usp=sharing 3-day Upper/lower split https://docs.google.com/spreadsheets/d/1Gz5XnpddIbc_94cICbulUMTd2x9RmDwFHrWo7xlRmUk/edit?usp=sharing 3-day Recommended Routine (RR) https://docs.google.com/spreadsheets/d/1kKR3QGTCs_knlnYyTtrqh6g3r3wFHCyfhwx04eb-skM/edit?usp=sharing 4-day Upper/lower split https://docs.google.com/spreadsheets/d/1SXJJdRjpN66r_yNKmb2HXBzTfqKM1t3zrMubkmwi73w/edit?usp=sharing 4-day Split https://docs.google.com/spreadsheets/d/1hzSPodC_LpJ2nYapG9D6XuB1kjr7oecst5MlFWM1dkk/edit?usp=sharing Customizable empty template https://docs.google.com/spreadsheets/d/1Lk4Uu7juw4ysm55YMTgcPed6UZDs35RT4YPajeVHbfE/edit?usp=sharing All Programs in Google Drive folder for browsing: https://drive.google.com/drive/folders/10KJm1IZVU4AuRiyZw7vYxIxnRQLu5MEX?usp=sharing How to use guide: https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html Quick instructions: -Save a copy to your drive to enable editing and logging -Select training block length -Select proper exercises according to your level. I selected intermediate exercises as default. -Have fun! [link] [comments] |
| Why do pullups on my gym's power cage feel better/stronger than pullups with my door frame bar? Posted: 17 Apr 2021 08:28 PM PDT Hi all, Been bodyweight training on/off the last couple years and have been consistent the past 8 weeks. My first time back in the gym in a long time (several years) was today and for some reason, it felt like my pullups on the power cage were effortless. The only real differences between the two experiences are: 1) At home I have to account for/think about my legs because otherwise my legs would hit the ground before completing each rep (whereas at the gym I had to hop up to the bar and my legs just dangled the whole time). 2) At home, my bar is probably a little thinner in diameter, maybe by 2-3mm. My reps were higher per set and my form felt better at the gym. Is this in my head? edit: I don't do kip pull-ups, just hollow body, tucked knee, or attempt L-sit pulls. I do experience some flexing in my bar at home as well. I think I'm experiencing a combo of all of the commented issues, haha. [link] [comments] |
| An underappreciated aspect of bodyweightfitness Posted: 18 Apr 2021 11:21 AM PDT Is the social interaction. Perhaps it's because I'm deprived of meeting new people (lockdown number whatever), but every workout I basically only have positive interactions with people of every walk of life. Every workout I get to know more regulars in my local fitness-park. We exchange equipment, give each other advice and just shoot the shit. One moment the egyptian dude I've only ever seen for the second time tells me to stay away from italian girls, cause they're too good and you can't forget their amore. The next moment a grandpa asks us wheter his shy grandkid can swing on the rings and tells us about when he was young, wrestling and could do 120 pushups in a row. Then a guy jokes that marriage isn't for him and he's glad he didn't get married a couple of years ago, to which the next guy responds he's getting married in two weeks, which causes all to laugh and then wish him good luck. After spending so much time indoors and being bombarded with the worst the world has to offer, going out and having positive, supportive interactions with yoga girls, djs, construction workers, students, ... cleanses my mind and mood. Every session I come home wanting to tell my roomate about the awesome time I had, when nothing noteworthy 'enough' for a story happened, but all the little things add up to an atmosphere of enjoyment I'd never have associated with sports just two years ago. [link] [comments] |
| Calisthenics School: Handstand Push-Ups Posted: 18 Apr 2021 01:18 AM PDT Hi guys! Arthyr Morozov is from Chelyabinsk, Russia is here once again! As some of you know I'm owning a calisthenics school where I train people (mostly kids and schoolers), and from my several years of experience I have developed some really working programms towards different advanced calisthenics elements like human flag, back and front levers, handstand push-ups and etc. So I decided to share them with you, since they may help you to progress faster. Please leave a feedback comment if this is needed, and I will post more. This time I did my best and recorder videos with exercise demonstration almost to every exercise. Hope this helps, since I'm not pretty good with english exercises names, sorry. Today I will share my routine for Handstand Push-Ups, but first, Warm up! ALWAYS warm up thoroughly in order to prepare your body for the load and protect it from injury. A good warm-up option from Maxim Trukhonovets (@max_true on Instagram) can be seen on the link - https://www.youtube.com/watch?v=iYoAnPWZgdA Before starting the program, I want to remind you of a few important points:
Stage 1 (4 workouts per week, 3 weeks to complete) Since handstand push-ups impose quite serious requirements on physical fitness, therefore, at the first stage, we will pay a lot of attention to power pumping, which will not only give you the necessary strength, but also allow you to work out the push-up technique in a handstand, which will come in handy in the future. Pike Push-Ups Hold (https://www.youtube.com/watch?v=usWsA6gBfPE) 5 sets of 20 seconds Transitions From Straight Arms Push-Ups Hold To Pike Push-Ups Hold 3 sets of 15 reps Pike Push-Ups (https://www.youtube.com/watch?v=g2djy7BM2Ww) 3 sets of 10 reps Stage 2 (4 workouts per week, 2 weeks to complete) A logical continuation and complication of the previous stage. Pike Push-Ups Hold With Feet Elevated (https://www.youtube.com/watch?v=Qki9OdYkIQ4) 5 sets of 20 seconds Transitions From Straight Arms Push-Ups Hold To Pike Push-Ups Hold With Feet Elevated (https://youtu.be/UR-3JwMMUBw) 3 sets of 15 reps Pike Push-Ups With Feet Elevated (https://www.youtube.com/watch?v=pTUe4c5z5_g) 3 sets of 10 reps Stage 3 (3 workouts per week, 4 weeks to complete) At this stage, we begin to slowly move from training pure strength to working out balance. For this we will add some new interesting exercises. Shoulder Shrugs in Handstan (Wall Assisted) 2 sets of 20 seconds Handstand With One Leg Support (Wall Assisted) 3 sets of 60 seconds Stage 4 (5 workouts per week, 1-2 weeks to complete) More new balance exercises, both static and dynamic. Since they require a lot of stress, then listen carefully to your feelings so as not to get overtrained. Slowly, we will also learn to balance without leaning on the wall. Pike Push-Ups With One Leg Straight and Feets Elevated (like this - https://www.youtube.com/watch?v=rEyNq2ClmO0, but feets should be on the bench) 3 sets of 10 reps Bent Arms Handstand (https://youtu.be/JxxS8n5JtP8) 3 sets at MAX time Stage 5 (5 workouts per week, 1-2 weeks to complete) At the last stage, we actively train the stand both with and without support on the wall. You need to gain confidence in your hands and learn to stand without support. Take sufficient time to complete this stage and you will be successful! Negative Handstand Push-Ups With A Pause At Bottom 3 sets at MAX time Half ROM Handstand Push-Ups (https://youtu.be/q-ygjg7jjLg) 3 sets of MAX reps Once again, I would be glad to read your feedback/questions, so feel free to share your thoughts! [link] [comments] |
| Adapting RR for offload/diet/recovery? Posted: 18 Apr 2021 10:06 AM PDT I've been working out following the RR religiously for the past 3 months and I'm so glad I found BWF. I made some really good progress, including something I was never able to achieve previously in my entire life - 3x 7 chin-ups with good form! I've also gained weight as I was eating a surplus. But now I want to avoid making the same mistake I made in the past when lifting weights, which is keep eating (like a buffalo) and working out as hard as I did in the past 3 months. What this did to me in the past was gaining excessive fat and physically exhaust me. I would also get stronger and bigger, but when the body inevitably gave in, I'd almost lose it all: Desire to lift, strength and size, even if losing fat. So as I start feeling that I'm getting closer to that exhaustion point I want to go on a wight-loss diet. The question is, how do I adapt the RR for a less intense workout? Eating less I won't have the same strength to train as hard or as frequently as during bulk/maintenance. Any advice? I'm looking to establish a long term pattern of training that I can keep up for optimal progression and results. [link] [comments] |
| Problem with inclined modified pushups vs standard pushups, and shaking. Posted: 17 Apr 2021 02:12 PM PDT I'm having a problem here. When I do standard pushups, it's hard as hell to do more than 20 without fearing I'm going to bash my face into the ground. I do modified pushups, with the pivot point being the knee as opposed to the standard toe. Today, out of drunk wonderment, I do a few pushups at an incline (using the edge of a bath tub) at the knee, and had no fear of bashing my face, nor the shaking I get when doing standard pushups. What the hell would cause this big difference? I assumed inclined pushups would have a similar effect to standard, but it wasn't so. [link] [comments] |
| Posted: 18 Apr 2021 11:41 AM PDT Who would you guys recommend for some skill training? I want to learn, freestanding handstand, handstand push up, planche, FL and BL. I do CrossFit but have goals to be able to do these too. So the training needs for this would just be one or two sessions per week, but obviously only training for one or two skills at a time. I can already do about 20 (strict) handstand push ups against the wall so I assume once I nail the handstand I could get the FHSPU. I would prefer programs or just someone who can program it for me. I honestly don't have time to trawl through the internet finding the information needed to put my plan together myself. Any help is appreciated. [link] [comments] |
| Unable to turn out the rings without getting soreness in the elbows Posted: 18 Apr 2021 12:46 PM PDT I can do 50s support hold with palms facing each other, so I thought I could try the RTO support hold, which I managed to hold for 20s. This was yesterday, there is a discomfort in both of my elbows now. Back in March I tried doing push ups with RTO at the end of the movement and the same happened, I took a 3-4 week long rest because of the pain. I really don't want to be out of training for another 3-4 weeks, I hope it gets better until tomorrow. What am I doing wrong? Is this only keep happening to me? I fully straighten my arms and depress my shoulders when doing the support hold. [link] [comments] |
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