Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-19 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-19
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- I got 10 RING MUSCLE UPS (and the importance of the basics)
- Will 100 push ups, 100 sit ups and 100 squats get me somewhere?
- REMINDER: it‘s YOU vs YOU
- StrengthSide's "Bullet Proof Knees" - a good alternative to KneesOverToesGuy
- How does tendon adaption work?
- Are there too many exercises in my workout?
- Need some advice/encouragement to keep me motivated.
- Super High Volume Calisthenics?
- When training with rings, should I be using a varying distance between rings?
- (Gymnastics Rings) Size Matters!!
- Consistent handstand holds but inconsistent kick ups , fixes?
- Support exercises for joint strength
- Russian Fighter Pullup: Am I doing this right?
- Advice on dips
- Do I have APT?
- Does anyone have a Skill brand balance board?
- Made my full body workout take up too large of a time frame for how busy my life has become, can somebody lend a hand in helping me split it up?
- I'm 5'11 and struggling to gain muscle mass (currently 120 lbs). Any tips?
- Do I really need to count calories?
- Improvemenrs and cutting down a full body workout time?
- Good rough plastic rings + straps for $23 vs only wooden rings for $23 and find straps somewhere else.. ? What's better?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-19 Posted: 18 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: 18 Apr 2021 02:31 PM PDT HEY SORRY FOR THE LATE POST, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| I got 10 RING MUSCLE UPS (and the importance of the basics) Posted: 19 Apr 2021 07:53 AM PDT Today I got 10 ring muscle ups for the first time (been training with gymnastic rings for about 3 years). My former PR was last summer, when I managed to get 8 reps. In the meantime I haven't really focused on increasing my reps on Ring MU. I did however implement them here and there in my workouts, which likely did improve my technique. Furthermore, the last couple of weeks I barely did any MU's due to some pain in my elbow. I did however work a lot on increasing my reps on pull ups, in which I managed to get a new PR as well two days ago (21 reps). I wanted to see how increasing my pull up endurance would affect my muscle ups, it just goes to show that working and improving the basics can get you a long way. Hope you can find some value in this. Keep working. Peace [link] [comments] |
| Will 100 push ups, 100 sit ups and 100 squats get me somewhere? Posted: 19 Apr 2021 07:55 AM PDT Hello, Im living in Germany and I am a skinny 170 lbs, 6'1 feet guy and all gym's are closed at the moment over here. My goal is to get to about 188-198 lbs and get some muscles. I just want to get stronger. Since I don't have access to a gym atm, I've been doing 100 push ups, 100 sit ups and 100 squats everyday for the past 2 weeks and was wondering if this will get me to my goals. I am currently pretty much only eating rice with turkey breast, eggs, peanut butter, potatoes and today I am starting to add whey proteins shakes. Any tips? And sorry for my english, this is not my first language haha. Thanks in advance :) Edit: I should add that I am a completely noob when it comes to muscle training and I was looking at the recommended routine in the side bar, but unfortunately I dont have the option to do dips or pull ups. I wanted to add a pull up bar in my apartment but the doors are not strong enough. [link] [comments] |
| Posted: 18 Apr 2021 06:31 PM PDT If you don't keep pushing to fix yourself, no one will do it for you. You are in charge of your injury. Don't get complacent and lose it all and blame everything on the injury. I started doing that, and I lost most of who I was. But I never gave up and am now recovering, fixing the weak muscles, and will eventually get back to the stronger self I used to be. Don't compare yourself to your past self because you're not that person anymore. Create your new self, be proud of your everyday accomplishments and whatever you do NEVER GIVE UP! Stay safe & spread love brah 🤟 [link] [comments] |
| StrengthSide's "Bullet Proof Knees" - a good alternative to KneesOverToesGuy Posted: 19 Apr 2021 11:17 AM PDT For anyone looking to join the ATG/KneesOverToesGuy program, just thought I'd let you know that this Strengthside 'bulletproof your knee' video is extremely similar to the Zero programme (body weight stuff). Not trying to take business away from ATG or anything, they have a great service with coaches/monthly subscription and doing their own thing. But if you're looking for a free alternative this was a good one. Also, seems like everyone is taking inspiration from each other as Strengthside's Morning Routine for Beginners is extremely similar to these Yoga with Adrienne exercises (and even in tone/delivery). [link] [comments] |
| How does tendon adaption work? Posted: 19 Apr 2021 03:08 AM PDT It's a general question although primarily motivated by looking into learning the back lever and finding out about the risk of doing it with a supinated grip. I will phrase my current understanding of the matter and ask questions so flawed thinking may be easier spotted. Apparently it is possible to progress too quickly in a way where muscles or the CNS adapt faster than tendons do, resulting in injuries. If a bodybuilder tries to back lever with supinated grip, despite having the muscle and strength to perform the movement in theory, he'll tear his biceps because the tendons aren't conditioned enough for the strain the movement puts on them. I saw in a video by frinksmovement that tendon adaptation can take months. But what really confuses me is how this plays out in reality, because everyone always puts emphasis on making progress quick (note I am speaking about progress with proper technique and form, not progress by using shitty technique or momentum), that's the whole reason for tutorials to exist. But if it takes months for tendons to adapt, wouldn't it in fact be wiser to spend a month or two per progression for a movement like the back lever or planche? If it's possible to make progress with a movement while outpacing tendon adaptation, how does one know when this occurs (before getting injured)? Basically, I'm confused by the seeming mismatch between "tendons take time to adapt" and "train so you can progress to the full movement ASAP". One practical application is that I went from barely being able to move my body beyond perpendicular trying to get into a back lever to bein able to enter the full range after not training on rings for 1 1/2 weeks and doing lots of banded dislocations. Now I'm worried if this progress is too quick and I should slow down, after reading recommendations of first spending lots of time doing german dead hangs to prepare my body for the back lever. Although it's never really specified what the proper amount of time preparation even would be. I'd appreciate any input on this or any resources to learn more because based on the information I have this all seems. [link] [comments] |
| Are there too many exercises in my workout? Posted: 19 Apr 2021 11:28 AM PDT Hello everyone! First off, i've been doing this Workout i created myself for about 2 weeks now and i've been doing only calisthenics overall for about 6 months. I created this workout from my Push and Pull routine, basically just fusing the two together and now doing double the work, and with supersets, in half the time. Im not sure though, if i have too many exercises and which ones i really need to not kill my gains by doing too much volume. This workout usually takes me about 70 Minutes - 90 Minutes. What can i improve? Thanks in advance. Superset Front Lever Progression - 10-15 Seconds L-Sit to Planche Progression - 10-15 Seconds 90 Seconds Break 3 Sets Superset Explosive Pull Up x 6 Ring Dips x 8-12 (Bulgarian Dips as Progression) 90 Seconds Break 3 Sets Superset Pike Pushup x 8-12 Ring Reverse Fly x10 90 Seconds Break 3 Sets Superset Wide Pull Ups x 8-12 Close Grip Pull Ups (With Fat Gripz) x 8-12 Ring Fly x10 90 Seconds Break 4 Sets Superset One-Arm Ring Row (With Fat Gripz) x 8-12 Pseudo Planche Push Up x 8-12 90 Seconds Break 3 Sets Superset Ring Bicep Curl x8-12 Ring Tricep Curl x8-12 90 Seconds Break 3 Sets [link] [comments] |
| Need some advice/encouragement to keep me motivated. Posted: 19 Apr 2021 11:10 AM PDT I have been doing a modified version of the Minimalist Routine every other day. On the off days I do a 10K run. I am definitely seeing results, like slimming down and a bit more muscle definition, but it feels so slow. I am 34M, 5'8", 153lbs. My Minimalist Routine is Lunges, 8 pushups or push up jacks, 8 squats or 8 oblique crunches, 8 shoulder taps, 4 dips, 8 hanging rows, and like 2-3 pullups. The above is one circuit, and I do 7 total circuits in about 30 minutes. Most days I do this twice, sometimes 3 times. I would like to get my body fat percentage down to 15% or below and imagine that would put me around 140lbs. But at the same time I like having some muscle definition, though my goal is def not to get huge. Just sort of conflicted if I should keep my calories around 1500-2000, and just keep making slow progress. I don't think I can really drop below 1500 calories and have enough energy to stay at this level of activity. I do drink a serving of whey protein powder on my calisthenics days. [link] [comments] |
| Super High Volume Calisthenics? Posted: 19 Apr 2021 09:57 AM PDT I know this probably gets asked a lot, but what are y'all's thoughts on Iron Wolf? He's a YouTuber who does insanely high rep basic calisthenics, primarily burpees but also squats pull ups dips push ups. He does it for endurance as he's a Marine, I would also mainly do it for endurance but would it build some muscle (I understand it isn't Hypertrophy optimal) for someone who doesn't have a lot of muscle? Obviously you have to scale the workouts but it sounds like a lot of fun to just no BS push yourself for hours and hit hundreds of push ups or burpees. Again my main goal is endurance as I am also in the Marine Corps lol. I do lift weights with a very barebones routine squats bench and deadlifts 3x a week I would probably do these high rep calisthenics routine after barbell training so I can rest on my off days. [link] [comments] |
| When training with rings, should I be using a varying distance between rings? Posted: 19 Apr 2021 08:22 AM PDT I'm considering hanging some rings from the ceiling in my apartment, but it's very high, and I'll have to rent a ladder to do it, so realistically, I won't be able to vary the distance between rings once they're up. I was considering grabbing the rogue ring hanger and Individual pull-up system, so I could swap out a bar every now and then, but I'm wondering if I should find some sort of rail system instead, so I can slide the rings back and forth. Or are the benefits minuscule enough to not worry about it? [link] [comments] |
| (Gymnastics Rings) Size Matters!! Posted: 19 Apr 2021 08:17 AM PDT I hope this post may come in useful for anyone searching for advice on ring training. Ring training IMO is the best upper body workout you can get. However I was stalling for a long time and not progressing. I was using the 32mm rings and, as my hands are fairly small, decided to go out on a limb and purchase a pair of 28mm rings and my god the difference is unbelievable! I am progressing better on pull ups and STC, and on top of that my false grip,which I was massively struggling with is coming along very well. To anybody out there thinking of buying gymnastic rings I urge you to consider the Diameter of the rings you buy very carefully as it makes a big difference. [link] [comments] |
| Consistent handstand holds but inconsistent kick ups , fixes? Posted: 19 Apr 2021 03:31 AM PDT I have been practicing HS for a while and have reached a point where I can hold them quite comfortably on both the ground and on parallettes for as long as wanted to. I feel quite comfortable balancing and correcting my balance. However, my kick ups are pretty inconsistent. I have watched tons of videos on it. I try stacking my hips, pointing toes and so on. I also start with hands on the ground in the kick up. I have also worked a lot on shoulder mobility and on mastering the pelvic tilt in the HS. But my kick up process is really slow. What training methods or tips lead to most progress for you guys when it comes to kicking up more consistently ? [link] [comments] |
| Support exercises for joint strength Posted: 19 Apr 2021 09:09 AM PDT Can anyone recommend some good exercises to help with shoulder, elbow, knee, and hip strength? I want to add something to the standard push-up/pull-up/sit-up type routine I'm doing. I'm working in dips and inverted rows. I do have a bit of pain in my right shoulder and left elbow, so I don't want to go crazy, just get them stronger so I don't get hurt again in the future. Range of motion and flexibility is not an issue. I suspect I'm just getting imbalanced with all my focus being on my chest and arms and kind of ignoring back. I also run quite a bit, and while I don't have any pain in my hips they're very inflexible. Like can't-sit-criss-cross-applesauce inflexible. I got an elastic band for doing side to side shuffles, but that's about it. I'm gonna add the third world pose to my stretch routine. Lastly, my knees get a bit sore if I'm not consistent with my running and lifting. I don't know if that means I'm getting old or if I'm overlooking something. Again, flexibility and range of motion is good, just a bit of pain. I don't suspect it's the impact from running because they're least sore when I run consistently. Any tips are greatly appreciated. [link] [comments] |
| Russian Fighter Pullup: Am I doing this right? Posted: 19 Apr 2021 08:50 AM PDT For a long time, I've been stuck on max pullups. I generally max out at around 16-17 strict (I was able to get 18 on two occasions). To break out of this plateau, I'm trying the Russian Fighter Pullup Program. For those who don't know, it's basically five sets of descending ladder pullups. Each day, you add a single rep to one of the sets. I knew this would be taxing, so I didn't go with my max to start, but instead a little lower. So, Day 1, I did five sets: 14-13-12-11-10. It goes like this, adding a single rep everyday. There's one rest day per week. After four weeks, I should test my max pullups again and I should see a gain (that's the thinking, at least). I have two questions: 2) I've read that this is not as effective when you start getting into higher numbers of pullups (above 10 or so). Will this be an effective program for increasing overall pullup numbers? [link] [comments] |
| Posted: 19 Apr 2021 08:18 AM PDT I have two issues. My hands get really tingly and go numb when I try do any form of dips (holds, negatives). I tried adding padding to my bars but the pain is still there. Any suggestions or alternatives to dips? Also, I think I might be doing negatives wrong. I'm doing the RR and got past 3 sets of one minute holds so I moved on to negatives but I can barely do them. Once my elbows get past 120 degrees or so I just start to fall quickly and don't have the strength to slowly lower myself down. Does that mean I'm not ready for negatives or is it ok to only be able to do half the negative. Should I do band assisted negatives? The holds are really painful because of my hands so I'm hesitant to do something like 1.5 minute holds. [link] [comments] |
| Posted: 19 Apr 2021 08:03 AM PDT I'm worried that I have APT, but I'm not quite sure. Is there any good way to determine by yourself, if you have APT. When I get into a leg raise exercise position I can definitely feel that my lower back isn't touching the ground. But when I do something like a hollow crunch I feel an adequate amount of my lower back touching the ground. I can definitely see an arc in my lower back when I look into the mirror, but when I thrust/curve my pelvis forward and flex my abs it feels and looks less curvy(my lower back). I have a semi big ass so I don't know if that could be the reason my lower back looks more curvy. And when I usually read about people who have APT, they say something along the lines that you have weak abdominal and glutes, and that your hip flexors and erector spinae is too tight. And this might be true, but I'm not sure, since I don't know any way of testing which of the 4 listed above are weak/tight. It could be helpful if anyone knows a method of testing for APT and which muscles are weak/too tight. For reference I'm; Male, 185 cm and weigh around 86,5 Kg [link] [comments] |
| Does anyone have a Skill brand balance board? Posted: 19 Apr 2021 12:44 AM PDT I am in the process of making my own balance board but wanted it to be more of a 360 style balance board compared to the usual tail to nose type like the indo boards. The skill board is one I've seen advertised and I figured I'd buy the ball it balances on and just make the board myself. Problem is, I live in Hawaii and buying the ball will cost more in shipping than the balls worth itself. I wanted to know if anyone has input as to what type of ball it is? Is it a normal inflatable medicine ball? Or is it something different that is worth buying it from the Skill company? [link] [comments] |
| Posted: 18 Apr 2021 08:55 PM PDT So, my workout is currently (in couplets of 3): Pull ups, shrimp squats Ring dips, single leg hip thrusts Ring rows, ring turned out pushups Plank 40s, 30 bicep curls Planks 40s, 12 hammer curl into overhead raise. However, the last 2 couplets have somewhat dragged the workout to being too long for the way my life is packed at the moment. I'd like to split it so I do shorter duration workout every other day, with focuses on different body parts. The problem is, I have no idea how to do that. Currently, my goal is to just keep working out. Consistency for now, because my motivation has been dipping a bit. I'm happy with the way my body has been headed so far. I've heard of Push/Pull routines taking less time but I have no idea where to begin with that. Could anyone link me to some resources/give some general advice/give detailed advice/personal experience. Anything really, I just need a shove out the metaphorical helicopter. [link] [comments] |
| I'm 5'11 and struggling to gain muscle mass (currently 120 lbs). Any tips? Posted: 18 Apr 2021 04:03 PM PDT I've been working out for 4 years now, starting intermittently and now workout out religiously. I work out mostly with bodyweight or weighted bodyweight exercises, doing different variations of push-ups, pull-ups, and squats for most of exercises. I work out 4-5 times a week, and don't do a large amount of cardio. I eat a pretty balanced, clean diet with a lot of healthy proteins, fats, and carbs. I eat very little junk food (I'm kinda weird and don't like most types of junk food such as chips and soda). I also always eat till I am full and do not count calories. Yet, despite these efforts, I am unable to put on muscle mass, gaining roughly 5 pounds a year. Any tips on how to improve this situation? [link] [comments] |
| Do I really need to count calories? Posted: 18 Apr 2021 01:14 PM PDT I'm training calisthenics 1,5y by now and I'm able to do front lever(short hold) and some handstand push up, 12pistolsquat each leg and have a good basic core strength, I have 17y , 170cm and 65kg My principal gol it's to be strong, and of course gain muscle( how don't like a good shape), but I'm having some problem with track kcal, cause take time and you need to know the exactly weight of the food, which I can't know I made some research and some big athletes say that that never count(max true, stipke, Lee Wade, etc) they say that just eat a lot of food, looking to eat complexe carbs, good meat and avoid fats So now, at last at the beginning I need to count or can I just look for a good balance in macros instead? [link] [comments] |
| Improvemenrs and cutting down a full body workout time? Posted: 18 Apr 2021 02:32 PM PDT Hey all sorry this is a bit of a long one but would love to get some more experienced advice. I have worked out in the past at the gym but it was slow progression I took some time off with back problems and a busy work life and not going lie I also got a bit lazy then all the gyms closed and all my previous progress disappeared and I put on weight. The last 7 weeks I have been working out with Resistance Bands and I have been loving it my diet has also been good lost previous weight gained and have been tracking everything with correct macros. I'm loving the use of bands I have the perfect sheltered outdoor area in the building I live with anchor points everywhere and being able to move straight to the next exercise without waiting for equipment. I have noticed better progression in such a short time then I ever got at the gym this may also be down to consistency and correctly educating myself. I have been doing a full body workout 3 days a week (Monday, Wednesday and Friday) also adding in separate ab workouts in the morning below is my following routine I have also been progressively overloading as sets got easier and making sure I take time with rep time to activate hypertrophy. The problem is this is taking me a good 1 and a half hours then stretching plus I would like to further include ab workouts instead of separate sessions. What are your opinions? Is this too long? How would you implement upper/lower abs? I love Woodchops for my obliques which are already in my routine I really feel the burn with these. Standing Chest Press 3x12 Chest Fly 3x10 Squat (assisted with a Bionic Bar) 3x12 Calf Raises 3x12 Straight Back Standing Row 3x12 Lateral Raise 3x12 Bicep Curl (assisted with a Bionic Bar) 3x10 Tricep Pushdown 3x12 Obliques Twists Woodchops 3x20 - (alternating sides halfway through sets) Skipping 5x30 secs with 30 secs rest Each exercise is a 1 minute brake between [link] [comments] |
| Posted: 18 Apr 2021 01:59 PM PDT Basically.. I found someone selling those locally, not bad wooden rings, can't try them out but I can order them.
There's also a gym that's selling those plastic rings with straps and they seem fine.
What whould I do? Wait for wood and try to find straps somewhere, maybe those straps they use to tie things to cars? Not sure if they're safe though. They have ratings for static weight.
Or just get plastic ones? It's cheaper too.. [link] [comments] |
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