Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-29 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-29
- Can’t wake up after a hard workout.
- Can’t progress pull ups - need some help with strategizing
- Progress: 300 bodybuilder burpees in 1 hour
- How to make a $5 alternative to gymnastic rings in 5 minutes and use it even on streetlights or trees without branches or with a closed door etc.
- Rotator Cuffs and Pull-Ups: Your views?
- To the people who were able to lean bulk with only body weight workouts, how?
- How to test fitness?
- To the people who has braces and workout to an extent
- Push Up Help
- Front lever programming
- Whats the best way to train for a 1 arm pull up
- Everything you know about burning calories and building muscle is wrong?
- Pulling moves and the body position
- FL and elbow locking
- How much time it takes to do full planche explained
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-29 Posted: 28 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] |
| Can’t wake up after a hard workout. Posted: 29 Apr 2021 07:52 AM PDT I'm still considered pretty new at weightlifting, my goal is to build strength, & lose fat. Working out 3-4 times a week and letting my body rest in between. Lately I've been noticing that I can't wake up in the morning on time to get to work. I'm in bed by 9:30-10pm and need to be up by 5am. When I'm lucky enough to be up by 5, I'm so incredibly tired, dark eye bags everything. The past couple of days I've been needing a couple of more minutes to get up. When I wasn't working out this wasn't a problem I felt fine but it's starting to affect me. Is this normal ? Will my body adjust to this eventually ? [link] [comments] |
| Can’t progress pull ups - need some help with strategizing Posted: 28 Apr 2021 04:44 PM PDT As the title says I am currently unable to progress my pull ups. I'm at 0, and well I'm unsure of how I can achieve my first one. I need to be able to do 3-5 by the end of the summer (which is 4 months from now) and I've tried almost everything. For reference I'm 5'9, 150 LBs and about 20ish Percent body fat give or take. I've done assisted pull ups, I can do 12 of those in a row (without much assistance from my feet I might add). I've heard progressing negatives helps a lot of well but for some reason I can do like, 2 negatives that's are 4 seconds or so, probably less, before falling to the ground instantly on the next rep. I've been trying different things for a few months - I've done inverted body weight rows (although with my legs forming a right angle with the ground instead of straight out in front of me). I tried the Athlean X 0 to 5 I think although I did it wrong looking back and may try it again if nothing else works. But I'm really desperate to get those pull ups - I've put in the work and I'm just not seeing anything happen. Edit: oh and kneeling Lat pull downs, I do those [link] [comments] |
| Progress: 300 bodybuilder burpees in 1 hour Posted: 29 Apr 2021 11:52 AM PDT Hello everyone,
another part of my burpee journey that I started in October. My athletic starting point was going to the gym 3-5 times a week and occasionally other recreational sports. Then came the 2nd lockdown, gyms closed (and haven't opened since), so I needed an athletic alternative. Then I came across the HighRep Burpees.
Since this community provided valueable feedbacks to my last videos, I'm looking forward to new feedback and suggestions for improvement.
Progress
Since my last post about 5 weeks ago, I've been working out quite a bit because I came up with a little challenge with a friend:
2 workouts a day. Actually, any athletic activity counts as a workout: running, strength training, burpees, stretching, yoga, qi gong, whatever.
On average, I worked out 63 minutes per day over the period (both workouts together). My focus was on the following workouts:
All in all, I am very satisfied with the Challenge, definitely a gain in quality of life and I also feel fitter than before. Therefore, I will keep it up.
About the video:
In the video I do a bodybuilder burpee every 12 seconds for an hour, so 300 of them. And honestly, these long workouts are pretty awesome and an immersive experience. Thanks to the timer, you also don't have to count the burpees and can just switch off. Depending on the speed, you also get a pretty nice runner's high.
What are bodybuilder burpees anyway?
A burpee with a total of 2 pushups, where you do the leg movement known from jumping jacks in the horizontal position. In addition to the normal burpees, bodybuilders burpees also work other muscle groups:
The thigh muscles are trained by loading the adductors or abductors with the inclusion of the gluteal muscle. And we all know, that a well trained booty is something nice to have.
[link] [comments] |
| Posted: 29 Apr 2021 07:14 AM PDT This is the simplest and cheapest method I've seen so far but the result is extremely useful, fitting in your pocket and allowing you to do any exercise you'd do on gymnastic rings or suspension trainers. If you have ideas to make it even better let me know. And even if you already have rings or a suspension trainer, the second half of the post shows how you can hang them almost anywhere as long as there's a robust vertical object that could have a strap wrapped around it. HOW TO MAKE IT This video by Sondre Berg shows how to build it. You only need:
The process:
The video also shows some setups you can hang it from, like ceiling mounts or a door anchor (can be made with a piece of cloth or towel tied into a knot or a piece of pipe etc. on the side that pulls your door closed, though if your door or its frame is shitty better not risk breaking it so keep that in mind), or throw it on any kind of overhang. Now I'll show you a trick that makes even the overhang unnecessary, ...but you gotta focus. HOW TO ATTACH IT EVEN ON POLES/TREES WITHOUT OVERHANGS For this you'll need another strap with a buckle. You tighten it around any vertical object that is not too wide, and rely on friction to prevent it from sliding down. Now you have an anchor point for your improvised or commercial rings/suspension trainer etc. It might also work with a rope and a knot but I haven't tested it so I'm not sure how easy it is to make a knot that won't let it slide down. Keep in mind fraying and load capacity. This image is a summary of the idea, and this video shows how it's set up and some exercises you can do with it. I didn't put a cloth between the strap and some rough surfaces in my tests and I noticed a tiny amount of fraying so beware. Some important considerations:
You can even do pull ups on a surface that is not smooth enough to let your body slide up, just put your feet on the surface (if it's narrow one foot over the other, like in the parkour cat hang). Untrained beginners can put a foot on the floor for assistance if needed, and when normal pull ups are not challenging you can work towards the one arm version by using less fingers from the secondary hand or grabbing your wrist and then gradually lower (if your arm feels too slippery hang a sock or strap or band on it, works great). You can also do rows, hanging leg raises, Nordic curls, dragon flags, isolation exercises etc., anything you could do with a suspension trainer really. So for $10 or less you can progressively strengthen the entire body almost anywhere in the world using stuff that fits in your pocket and weights almost nothing. [link] [comments] |
| Rotator Cuffs and Pull-Ups: Your views? Posted: 29 Apr 2021 05:23 AM PDT If you search online for "Rotator Cuffs and Pull-Ups", all you really get is advice on rehab after injury, as if pull-ups are a risk to rotator cuffs. However, I have been doing ring pull-ups, concentrating on centering my humerus ball in the shoulder socket. Which activates the rotator cuff muscles, or at least the posterior ones. Which means that in my experience, if you do concentrate in this way, pull-ups are good for rotator cuffs - and not a risk. Posting here because my knowledge in this area is limited and would like your views. [link] [comments] |
| To the people who were able to lean bulk with only body weight workouts, how? Posted: 29 Apr 2021 09:06 AM PDT Lately I've been pretty stumped on a few things when it comes to a clean bulk with only body weight workouts (gyms around me are closed due to covid) and the answers on google are pretty vague or just not there at all. Here are my questions What was your workout routine like? Would adding in a day or two of HIIT hinder my muscle gain at all? (i neglected my legs while losing a bunch of weight and have been troubling to put mucle on them, sprinting HIIT I've read will be good to strengthen them) What were your macros/calories like? I'm very stumped on what my macros should be. (From what I hear, your calorie surplus shouldn't be too much because your body can only build so much muscle with only body weight workouts aswell as my macros shouldn't have as much carbs as the average gym clean bulk.) I've been trying to figure these out the last week with no proper answers so I've come to reddit, if anyone can help with even one answer it'd be really helpful, thanks! [link] [comments] |
| Posted: 29 Apr 2021 12:34 PM PDT I've recently been thinking about a slightly odd question, how to test fitness? Seems simple but is it? If you had 3 hours to fill in which to test someone's fitness how would you do it. Could you format it thus: Exercises (+details) Average results (reps or weight or time or whatever) Good results Very good results Elite results So far I'm thinking something along the lines of starting with a 3 mile run then be exercise maybe pull-ups, , l sits, squats, dips possibly followed by some weights? Idk if appreciate your thoughts and suggestions Thanks for any responses [link] [comments] |
| To the people who has braces and workout to an extent Posted: 29 Apr 2021 12:27 PM PDT *How do you deal with working out with braces? I find this problem concerning for me, working out while pushing yourself to an extent can causes you to clench your teeth due to the human body reaction (at least from my experience) Clenching my teeth while working out causes my bracket to fall off many times and I dislike going back to my orthodontic, because it's far and other various reasons. To those people who had braces or is working out while having braces. How do you deal with this problem? What are other alternatives you use to deal with this problem? [link] [comments] |
| Posted: 29 Apr 2021 11:53 AM PDT What's up, Quick stats about me Height: 185cm Weight: 100kg Age: 24 So before the pandemic I was at 94kg and felt pretty confident with my push ups. I was reaching 32 in 1 set. However, that has changed throughout the last year... reason: covid + online university = demotivation and less activity. I havent been going gym since early October basically since uni occupied a lot of my time at the beginning. Masters course is sure a bitch. Well, I'll get to the point. Atm I can only manage 20 push ups in 1 go and after that my reps in a set basically halve but I'm able to do a lot sets of 10. For example, I was doing push ups today with my grips and after 1set of 15 I had to drop to 10 per set but did around 10 sets. Is there a way to increase my max rep set? Currently I do push ups 3 times a week and other 3 I do squats and my core. I'm in a process of losing fat as well. But yeah... should I just stick to 10 reps per set and slowly build to 12 then 14 etc? Or do you guys have some techniques which worked for you in same predicament? Many thanks! [link] [comments] |
| Posted: 29 Apr 2021 11:44 AM PDT I have been working out for a year, I started with bodyweight stuff and then implemented weights. I do pullups, dips, pushups, bench press, bicep curls, lateral raises, overhead dumbbell shoulder press and many more. I can also do muscle ups and one arm pushup. I have been training front lever for 6 months now and I plateaued, I think it was because I started doing leg workouts in December, and it is now April. And I gained 10lbs since then. I have struggling to figure out a good front lever routine because all I see everywhere is different exercises and not the sets and reps. At my best I was able to do a 1 to 2 sec straddle front lever. I can't do one anymore. I can only do one leg out front lever as max. Also, doing front lever training before my pullups tires me out. And if I did pull ups first, then I wouldn't be able to do front lever stuff. What is the best workout for front lever than can be applied 3 days throughout the week. Some people say just do 5 sets of a dynamic exercise 3 times a week for front lever. I was doing 5 sets static holds, and would alternate 3 sets negatives and 3 sets raises on different days, and then I did 3 sets tuck front lever pull ups. A total of 11 sets for front lever, I did my pullups after this in the same workout. is this to many sets? And what is the best exercises, with sets and reps to learn how to front lever? Also what are the best progressions, because some people say straddle isn't good and you should just extend legs more from the advanced tuck. Also I'm 5'9, 156lbs. If you can do front lever and have a good workout that got you the front lever. Please let me know what it is. Thank you. [link] [comments] |
| Whats the best way to train for a 1 arm pull up Posted: 29 Apr 2021 01:48 AM PDT Im (16M) 55kg. I train 4-5 times a week. I can currently do 17 consecutive strict pullups and I can hang with a 90-degree elbow 1 hand for about 5 seconds. Im trying to get to 20 pull ups, but my main goal is a one arm pull up. I've been doing rock climbing for about 1.5 years and being able to pull yourself up with one hand will help a lot. I do a ton of pull ups and a lot of negatives with 1 hand and I've definitely gotten stronger, but a one arm pull up is just too difficult. I feel like I can get close, but I just can't get quite there. My diet is pretty healthy as well. I have 48% muscle mass and 7% body fat. What am I doing wrong? [link] [comments] |
| Everything you know about burning calories and building muscle is wrong? Posted: 29 Apr 2021 11:09 AM PDT I just found this article by Joel Jamieson. If you don't recognize that name, he's a well-respected conditioning coach in martial art circles and was one of the biggest names in the game about 10 years ago. https://www.8weeksout.com/2017/11/21/recovery-driven-fitness/ Basically, he talks about the body having an upper limit to how many calories you can burn. If you push yourself to a point where you try to push past that maximum limit, it doesn't burn more calories, it draws the calories it needs from other body processes. And the first processes to get hit are the processes that need energy to get bigger and stronger. There are three things energy is directed to, in order of importance: keeping you alive (vital biological functions), powering your physical / emotional / psychological demands (imposed stress on the system), and then rebuilding your physical tissues. So, this theory of training means that you need to work out only to the point that your body can physically recover from it. This is where I think this current "optimum sets" craze is going to let people down. This also explains why the classic hardgainer routine (a half-dozen exercises, done for 2 sets, twice a week) consistently works for so many people, including myself. I'm going through the rest of his articles on the topic, but basically the summary is this: if you feel like you need to cut a few more calories, burn a few more calories, or do a few more sets / reps / workouts, the thing that you actually need to do is to devote that time and energy into relaxation and recovery strategies. It's really interesting stuff. Here are the most interesting parts of the article:
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EDIT: here's an article where he talks about workouts designed to promote recovery: https://www.8weeksout.com/2017/11/29/train-recover-faster-ever-new-science-high-performance-recovery-training/ I just purchased Pavel's breathing course and it sounds like he's trying to address the same thing Jamieson talks about in this article. They both talk about learning to bring your heartbeat down as much as you can between sets of a workout. And after a workout. [link] [comments] |
| Pulling moves and the body position Posted: 29 Apr 2021 04:53 AM PDT What is the difference between pulling towards the face (very clenched arms, very little angle in the elbow) or pulling towards the waist (nice angle in the elbow about 90° and nice deep pulling)? I feel that the option 1 works more the rear delts and the option 2 works more the lats. Am I right? I'm talking about australian pull ups, bodyrows, front lever pull ups, so any kind of horizontal pulling. The front lever rows could be done with only hollow body position, but can I do the feet assisted rows and the regular pull ups with hollow body and arched back body position as well? I tried every kind of pulling and now I think that the main options are: 1) pull ups with hollow body position 2) pull ups with arched back 3) australians with pulling towards the head with arched back body position 4) australians with pulling towards the waits with hollow body position So I want to work on all of these, but I want to focus more on the hollow body pull movements (and trying to pull towards the waist) Is it a good basic idea? (Btw sorry for my english) [link] [comments] |
| Posted: 28 Apr 2021 07:15 PM PDT As the title says with the FL, obviously no bending should be happening, my question though. I feel when my elbow starts to bend if i have a really hard set, Like it doesn't bend but my arm will shake a little bit and towards the very end of my set, I might get it fluctuating for like a half second in and out of being bent slightly before i fail. Are there degrees of locked elbows? I considered my elbows with harder variations to be lightly locked out, they are clearly not bent, but i could also squeeze my triceps very very slightly and have them completely locked out, and maybe even mildly hyperextended. Do you consider light lock to be ok as long as its not bent (My arms are straight, But i am not squeezing as hard as i possibly could, just semi hard), or do the elbows need to be locked out to the extreme in every set. Ive been making very slow progress with my half lay, like very very minimal time changes, but the form has gotten pretty clean aswell. Im trying standing ab wheel rollouts at suggested. Ive been thinking about trying FL raises as i havent done those in a while. I do halflay after 1 sec of rows we are sitting at right about prolly 6s max time. Maybe 7-8 fresh. I wanna shoot for 15, so i can get a good 4-5s on full. [link] [comments] |
| How much time it takes to do full planche explained Posted: 29 Apr 2021 04:43 AM PDT |
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