Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-22 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-22
- How to look healthy?
- Here's my progress after almost 8 months of working out with about 4 months of those including serious working out with dieting.
- Percentage Difference between adding reps vs adding load.
- Simple routine
- Intermediate nutrition/programming for absolute freakin' idiots
- I've got some questions about my training routine and diet, was wondering if you guys could help set me on the right track.
- Feeling great about the progress thanks to this sub
- When is high protein diet essential?
- Needing help, structured plan
- Overcoming Gravity: Uneven progression levels
- Muscle tightness interfering with recovery?
- Looking for noteworthy online courses
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-22 Posted: 21 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: 22 Apr 2021 09:52 AM PDT So I'm a really skinny guy. As much as it comes from as long as I can remember. Skinny arms, skinny everything. This makes me look younger than I am. You can argue that this is an advantage but I'm really tired of being called an 18 yo when I'm 24. Lately I've been trying to gain weight. Eating more than I want and basically following that calorie surplus routine. I'm now eating in small portions, having milk, eggs and carbs. My question is how can I look healthy, not bulk or anything. Just enough that I wouldn't look as skinny nor become "fat". Can I do it from calisthenics? [link] [comments] |
| Posted: 21 Apr 2021 08:22 PM PDT September 11th: -Weight: 150 lbs-Deadlift: 320 lbs -Squat: 120 lbs -Bench: 135 lbs -Strict barbell curl: 90 lbs -Two-arm bicep curl machine: 170 lbs -Two-arm bicep preacher curl machine: 170 lbs -Pectoral fly machine: 205 -Overhead press: 100 lbs -Pull-up PR: 20 -Push-up PR: 21 -Weighted pull up PRs: 1x +80 lbs, 9x +38 lbs -Weighted dip PR: 1 x +35 lbs -Dip PR: 10 -lat pull down: 220 lbs -Max ROM sled leg press: 400 lbs April 21st: Weight: 167.3 lbs Arm circumference: 14 (not pumped, right and left) Peak chest circumference: 41 (at peak lat size, flexed) Waist circumference: 32.5 (puffed), 28 (sucked in), 31 (flexed), 30.5 (neutral), 28.25 (maximally inhaled) Leg circumference: 21.5 inches Height: 71.25 inches -Deadlift: 380 lbs -Squat: 275 lbs -Bench: 210 lbs, 6 reps @ 175 lbs -Two-arm bicep preacher curl machine: 205 lbs -barbell curl: 120 lbs (strict) -Pectoral fly machine: 255 lbs -Overhead press: 135 lbs, 3 reps @ 115 lbs -Pull-up PR: 24 that counted out of 25 with 1 that was an inch short -One-arm push-up PR: 11 (right), 6 (left) -Fastest 100 pull ups: 12:38 -Lat pull-down: 260 lbs -Weighted pull up PRs: 1x +113.6 lbs, 2x +106.1 lbs, 7x +60 lbs, 11 x +35.2 lbs -Weighted dip PR: +95 lbs x 1, +55 x 3 -push-up PR: 40 (no rest) -Dip PR: 20 -Max ROM sled leg press: 580 lbs -Shrimp squats PR: 5 (right) -1000m row machine time: 3:06.3 Just thought I'd share. One of my biggest regrets is not starting dieting and serious training earlier. My progress has been skyrocketing since I started dieting relative to how it was before when I was only on and off working out. As I'm sure a lot of you notice, imbalance is a big issue for me (compare my weighted pull-up PR to my weakass squat or bench PR)and that's something that has slowly been getting a bit better. Overall though, it's been progress and I'm happy with the strength I gained. One thing to keep in mind is that even if all my current lifts were the same as they were about 8 months ago, they would still be MUCH more impressive now because my form went from mediocre to half decent to strict in everything, so that's a factor in some earlier lifts. On top of improving form, I greatly improved my physique. I went from ~18-20% body fat percentage as a 150 lbs skinny fat dude to having a 165 lbs at ~12-13% body fat percentage. I remember not being able to even change the appearance of my lats when I attempted to flex them, not having pectoral muscles big enough to change appearance on a flex, and only 12 inch arms and those are all things that were left in the past after this transformation. Despite serious training only accounting for 50% of the time spent I feel like it accounted for like 80% of the progress. I remember thinking "Damn! I wish I could barbell curl 120 lbs then I would truly be strong as fuck" back when that was a whole 30 lbs over my one rep max with borderline cheating. Now I curled 120 lbs and I am thinking about the same with 150 lbs. I remember thinking that having over two hundred pounds on a bench press was ridiculous and a goal I would never reach. Now I did it with an extra 10 lbs, and I do not see that lift as that strong at all. Overall, there are a lot of things I remember thinking were insane that I ended up doing. The saying "the day you start working out is the day you become forever weak" has been 100% true in my experience. Now matter I strong I get, I will still want more. I will never just be satisfied with my strength as long as I know I could get stronger which I always will be able to. (unless I get fucking handicapped or something) My desires for strength will always be higher than my current strength and I will always see people stronger than me, and weaker than me and will always continue to strive to get stronger. Thanks to everyone who read this! I appreciate it and wish you good luck in your training journey! [link] [comments] |
| Percentage Difference between adding reps vs adding load. Posted: 22 Apr 2021 06:33 AM PDT Hey guys, I just wanted to see if you all have the same experience as me. I've been training for over 10 years, and my progress these days is pretty slow. I do my HSPUs on 5 inch blocks and feet on the wall. My max is 8 reps, and I really struggle to get more than this. Last week I only managed 6 reps, as I've gained a bit of weight recently. I often read that we improve by about 1-2% from session to session. So, for instance, if a lifter benches 100kg for 5 reps in a workout, then in the next workout he should just about manage 101kg or 102kg for 5 reps. Obviously, with bodyweight exercises like the HSPU we can't really just add 1kg week to week, (unless you have a weighted vest). so we have to increase reps instead. Now, by my calculations, the difference between 8 reps and 9 reps, is 11.7%. So, adding a rep from week to week is basically impossible. In this case, should I just focus on increasing the height of the blocks instead, or is there some better way to progress? Maths isn't my strong point so let me know if my 11.7% calculation isn't correct (I haven't factored bodyweight into it). [link] [comments] |
| Posted: 22 Apr 2021 08:10 AM PDT I have tried to do the RR for a few years and have always stopped for one reason or another after a few sessions or few weeks. Couldn't make it stick. Mostly, it was related to time and confusion with progressions, conflict with other exercise goals or in two cases a minor injury. I am 41 years old and I've shifted my mindset a little bit in regards to exercise. Now I just want to move my body every day, get stronger and feel better. (Also lean up and lower my blood pressure. Been improving my diet.) I've been working on achieving a minimum amount of movement every day and developing consistency instead of aiming for intensity, trying to lift heavy and kill myself on a run. For me exercising should feel like something I really want to do and look forward to, not something I dread. With this in mind I created a little strength routine for myself based on the RR and other programs I've been interested in and I wanted to get your input on it. It's not strictly bodyweight but close to it. Maybe a bit of a Frankenstein. But I like it because it's diverse, it uses all my equipment that I have and one round takes about 15 minutes. I do 3x rounds with some rest between sets depening on my time restrictions. I run 5k on offdays and do about 30 minutes of yoga in the mornings. 3x8 Goblet Squat 9kg I plan to progress the Support Hold to Dips in the future and the Hang to Pullups or Chinups. Also, I'd like to very slowly increase the weight on the kettlebell and dumbbell exercises. What would you change? What would you add? What would you remove? Do I need more leg stuff? The equipment I have are two kettlebells 12kg and 16kg, two dumbbells 6kg and 9kg, a pullup bar and Lebert Equalizers dip bars. [link] [comments] |
| Intermediate nutrition/programming for absolute freakin' idiots Posted: 21 Apr 2021 07:50 PM PDT tl;dr: I've got the same "clothes fit better, able to do more than a couple pullups" goals that I had when I was a total couch potato, but I've been training for 10 months and am a little lost on intermediate programming, and a LOT lost on intermediate nutrition. I'm just looking for resources targeted at the amateur who is no longer a beginner. I've been on the RR (modified somewhat) for about 10 months, fairly consistently. I hit some pretty serious walls back in October, but by slowing down how fast I add reps, and increasing the amount of reps before moving to a harder variation, I was able to get back to slow linear progression. I know LP can't last forever, and I suspect I'm close, and I'm trying to prepare (and if I'm not close, yay! Still like to be ready!) To be frank about my goals - I'm a 40 year old, historically unathletic professional actor who will literally make more money the better I look, and for whom calisthenics is the only training I've even marginally enjoyed. Despite going from 190 lbs to 157 lbs last summer, and despite going from Not Able To Do A Pushup to Basically Able to Imitate An Adult Man to I'm still carrying a spare tire around my stomach. There are a lot of intermediate routines out there, but a lot of them seem to expect me to be a lot stronger at the end of my LP gains than I am. Nutrition info is worse - lots of smart folks on this sub talk about hitting the intermediate wall and needing to gain mass, but researching how to do that leads to a bunch of dumb muscle mag articles that seem to be selling Arnold-era bulk/cuts to untrained novices. Also I am extremely stupid and have no real athletic background. My couple runs through Overcoming Gravity, YAOG, etc mostly leave me with a headache, and they seem thin on nutritional info anyway. I'm not expecting anyone to explain All Of Intermediate Programming and How To Get Lean Without Sacrificing Your 3 Measly Pull-ups in a single reddit reply. Just hoping to find some guidance targeted at idiots like me. [link] [comments] |
| Posted: 22 Apr 2021 01:24 AM PDT I've "created" a workout regime for myself due to not being able to go to the gym, but I'm not completely confident in its efficacy and I'm not sure if it's a good regime to have. My goal is to lose belly fat (pretty much the only place where I excess in fat) while trying to build up muscle in my whole body (so every single major muscle group: chest, back, arms, abdominals, legs, and shoulders) So, here are the things that my current regime contains: 40-50 minutes of Bodyweight + Training Cable workout (More details on this later), then 20-30 minutes of moderate Cardio on a bike For supplements, I take whey protein twice a day (once after the workout and once before bed), vitamin-C complex once a day, 4x creatine alkalyn per day, and pre-workout powder of 200mg caffeine 15 minutes before the workout) For breakfast I usually eat either an omelet or something like tuna (not every day, but for the most part), lunch varies but it's always homecooked food which usually includes some kind of meat, I don't eat anything with processed sugars, and I very rarely eat bread. For dinner, I usually make a protein shake that contains milk, whey protein powder, a banana or two (or some other kind of fruit if I'm out of bananas), an egg or two, and a small amount of ground biscuit (I don't know if this is a thing) for the taste + a bit more calories. I'm not on a very strict diet, but I stick to the basics and I know I can handle this without ingesting sweets, snacks, or alcohol. Oh, and I try to include as many veggies and fruit as possible whenever I can. As for the training, I use two different things for my workout plan. 1) A workout app on my phone with a full-body training regime (It's literally called "Home Workout"). Here are the screenshots of my scheduled workout for today, for example: Screenshot 1 , screenshot 2 - first part of the workout, screenshot 3 - second part of the bodyweight workout. There's a 20 second break between exercises that you can manually extend if you feel its too hard for you (I rarely do this, but it can happen), and the app instructs you on how to properly do these exercises and what to look out for to know that you're doing it right or wrong. This workout alone gets me fucking exhausted and burning up, but then I add the second part. 2) Training cables/bands workout - For this one, I follow this youtube channel called ACHV PEAK and the dude posts a lot of workouts with bands (and dumbbells) that don't require me to attach my bands to anything aside from my body. His workouts sometimes include bodyweight exercises like pushups. I switch his workouts up depending on how burnt out I am from the app workout, but they usually take from 20-30 minutes (sometimes more), and if I do them after the app workout, I really, REALLY start feeling the burn. The type of workout I do here depends on what muscle group the app workout targeted, so since today is basically chest/arm day through all the push-up variations, I end up watching (and doing) his cable workout for chest alone, or chest + biceps/triceps. 3) Lastly, I finish myself off with a nice round of 20-30 minute moderate cardio on a bike. Also, I usually train for 3 days on, 1 day off, and repeat. My question basically boils down to is this good enough? Should I abandon this workout completely and switch to the Recommended Routine (In which case, I have a question: Why only 3x per week? Is that truly optimal?) or should I modify it somewhat? Would it be more effective to just do one of the two, instead of both? Or should I just subscribe to the Calisthenic Movement program and do that instead? Also should I change anything up about my 'diet'. P.S. - English isn't my first language, and I'm not super familiar with the terminology when it comes to fitness so please excuse my mistakes if I've made any. EDIT: I should mention that I watch a lot of different fitness YouTubers including both calisthenics and weightlifting ones. Jeff Nippard, Athlean-X, Coach Greg, More plates more dates, Eric Bugenhagen, hybrid calisthenics, including a couple of others, so I kind of tried to come to my own conclusion by listening to all of their opinions and trying to find the workout that works me out (heh) the best. [link] [comments] |
| Feeling great about the progress thanks to this sub Posted: 21 Apr 2021 01:53 PM PDT Hey everyone, Been lurking for a while, reading a lot of posts here about everyone's progress, and have been trying to apply it. For reference, I'm a 30yr old Male who has been working home since the pandemic began. I never really gained weight. I found out that intermittent fasting worked really well for me early on into working from home so I maintain my body weight. Not to say my body weight is good; I'm 6'3" and currently drift between 264 and 273 pounds. I used to work out and bike a ton in college and have always had a decent muscle mass and bulk, it has been since high school when I was slim. Anyway, I've challenged myself to get more into bodyweight fitness. To start about a month ago I could only do about 2-3 pushups before failure, about 20 sit-ups, and 30-40 squats. Today I can get to 15 pushups without even struggling or losing tempo and fail near 30. I can then bang out 30 sit-ups right after and up to 40 squats immediately following that, 50+ if fresh. All in all. I feel much better. Weight has not changed a lot but I feel good about where I am. I also incorporate some long trail walks and have a telephone pole "log" I use for pressing and dead lifting. Just wanted to say thank you for those of you who continue the journey and post the motivation, it has not gone unnoticed. [link] [comments] |
| When is high protein diet essential? Posted: 21 Apr 2021 11:41 PM PDT Hi there. I have been training for some time now and read before that a high protein diet is not strictly necessary at the beginning and start to be necessary after the first year training. I cannot find any good and trusted article explaining this or comparing the two cases, a normal healthy and varied diet vs a high protein diet. I am not very keen to take shakes or abuse my digestive system with incredible amounts of food, I have the feeling that is not natural and it could do more damage than good in the long term. I was just wondering about good research studies that someone could recommend. Anyone here gaining muscle with a normal diet? [link] [comments] |
| Posted: 21 Apr 2021 03:53 PM PDT EDIT: Need to clarify that I'm not necessarily a beginner I'm probably borderline intermediate due to the moves I can actually do because of my mobility. I can do full cat skins, hold L sits for over a minute, hold hand stands, do pseudo planche etc. My base push ups and chin ups are reasonably solid and I'm looking to expand my moves. More importantly I'm looking for a really solid schedule. If Anyone has some great links to one...? Context: 65 kg. 31 y.o male. Been on and off Training with weights for 10 years. Just started calesthenics a year ago... But has been bad with routine. I don't have a good plan! Strengths: - Highly mobile and flexible. - Very particular with good form. - great static strength. (Can do a front support ring hold for 1 minute without much training at all. Weaknesses: - Not overly strong in my general resistance training (yet). Leg strength particular bad. - Hard gainer... Will not gain weight easy at all. Muscle gain isnt the worst tho. - have bad-ish knees from carpentry GOALS: Wanting the best of both worlds:
So, my question is, how do I incorporate all my goals in a week routine? Or maybe I can't? Or maybe it needs to be fortnightly? I really need a structure and a plan but I feel overwhelmed by all the different moves and types of training there is (weights, rings, bars, floor moves Etc). On top of that, all my desires for different strengths. As I said, the one thing I'd like to keep is my 1 - 2 night a week group, gym class for strength-endurance and cardio as I like the community feel and my cardio is important. Thanks 👍😊 [link] [comments] |
| Overcoming Gravity: Uneven progression levels Posted: 21 Apr 2021 11:17 PM PDT Hi! Thanks for a great ressource here I've been doing the RR for well over a year, and have since moved on to a more intermediate 3-split P/P/L program (Antranik). However, my progression level seems to fluctuate between exercises. I dont have any issue doing the full backlever on rings (level 7 in overcoming gravity), while i struggle with a simple L-sit, where im kind of stuck at 6-7 seconds (Level 3 in overcoming gravity). Should i continue progression as is, and accept the uneven level of progression, or focus more on the lower level exercises to get them on par with the higher level? [link] [comments] |
| Muscle tightness interfering with recovery? Posted: 21 Apr 2021 09:20 PM PDT To provide context, I'm new to working out, started with calisthenics around six months back. I'd read online that calisthenics isn't very taxing and recovery times won't be an issue, so I'd ignored warm ups, cool downs and the rest. I've trained very consistently last six months, but have kind of plateaued last two months or so with a 5 bodyweight pull ups and 10 bodyweight dips max, with strict form. The protein is around 0.75g per pound of body weight, calories at more or less maintenance (my weight has gone up 4 pounds last 6 months with a considerable reduction in fat), and I'm getting enough sleep (>7 hours) every day. So the issue is, last month and half or so, my recovery times have been getting longer and longer, so I haven't been able to overload, even though everything else has been the same. I usually run a upper-lower-off cycle, but I've been needing two off days after the two workout days. Something I noticed was a sort of muscle tightness even 48-60 hours after a workout, the kind when massaging a muscle causes discomfort (the tingly pain-like sensation), is this supposed to be normal after that much time has passed since I worked out those muscles? For reference, last time I worked out, I was doing 8-10 dips as a set, 72 hours later 3-4 push ups were causing discomfort. I don't think this should be related to volume, but on an upper body day, I do 8 push and 8 pull set, most of them (except the first 2-3) to failure. I've also added some isolation work with dumbells. Is this in any way related to muscle tightness, if it is, would focusing on dynamic or static stretches help? Foam roller? Or is this due to anything else? Thanks. [link] [comments] |
| Looking for noteworthy online courses Posted: 21 Apr 2021 02:02 PM PDT Hello! Since most stationary courses are put on hold I was thinking about doing some certifications online since this form is getting more popular nowadays. I wanted to ask if anyone here did and recommend any interesting courses that prepare you for the role of coach mainly in body weight training (or related)? I see ton of such stuff on Internet, but assume not all of it is worthy. I'd appreciate any suggestions about online courses that are worth spending money on and if they are recognized internationally that would be awesome (I live in Europe). Have a great day! [link] [comments] |
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