Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-08
- Struggling to progress Pull ups (weighted, unweighted, everything).. Why is it just pull ups!?
- How important is form?
- Pull-ups suddenly felt light.
- SUPPLEMENT SURVEY - Research for college assignment (HNC - Fitness Health and Exercise).
- When going to complete failure (can’t do a proper rep), should I keep going lighter and max out on that?
- Opinions/advice on diet and workout for my gf
- Programming Discussion: Same exercises each session? Or different exercises for each session of the week?
- Squat ideas/alternatived with fused/immobile ankle
- Weight Loss Plateau
- Injury frustrations - any advice?
- Reverse Hyperextension Alternative?
- L-sit pull ups lock out
- Is it normal that i almost feel tired at about 15 push-up?
- Knees Clicking when Going Down Stairs
- Sprint training and general home work out ?
- Anyone have any experience with The Prio System by Kristoffer Lidengren?
- Can you please critique my Leg workout?
- Incline push ups easier than regular ones.
- Invitation to a study to understand individuals’ food habits influencing moods and exercise.
- Which exercises in the RR are high impact? I want to do BWF but I must avoid high impact physical activity
- Are bent or straight arm pelicans bad for shoulders and chest insertions?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-08 Posted: 07 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:
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| Struggling to progress Pull ups (weighted, unweighted, everything).. Why is it just pull ups!? Posted: 08 Apr 2021 03:47 AM PDT 21m, 177cm ish height, 82kg- really.. reallllly pissed off with pull ups. I know I'm not the only one who has issues with this exercise, I've been doing them and reading about them ever since I could do them (3 years) and still am. This is a recurring problem and for me it's rage inducing. I do them deadhang pause, straight legs infront (a bit. not l sitting), tight ass all that stuff, no head movement to get the chin over the bar, chalk, 3 min rest between sets no matter how easy or hard the set may have been. I cant progressively overload this fucking exercise and it's making me go coocoo. I run PPL with rings and bar for upper body and dumbells for legs. Pushing exercises (Ring Dips/Ring Push Ups with adduction) progress every since workout (I'm surprised every time honestly.) legs i don't push myself hard, and it's still hard so I'm not even going to get into that. I think I'm fine here. I just care about the PULL UPS. Pulling: Ring Rows as low as I can with feet on the ground. ( i train outside and I have nothing to put my legs on for elevation, but I can do elevated rows too.) and the evil pull ups. Nutrition, I count calories, I eat enough protein. I was on 2500 calories for a while, amped it to 3000 (Kinda hard to eat this many calories..), now I'm gaining a (tiiiny) bit of weight, my weight isnt the issue because pull ups were still assholes when i was 10kg less a few years ago. Conclusion=Back weak. Pull ups are villains. Rest: I sleep forever. Conclusion= Back weak. Pull ups are villains. A few months ago i decided to start weighted pull ups, decided to do 15kg. for these I had to rest 5 minutes after each set and I'd get about 3 reps chin over bar. Was stuck with that for ages, it never got easier. Never managed to add a rep let alone add weight. Recently decided to drop to 8kg (3 min rest) and tried to do 5x5 and "add weight when I could do 5x5". I could not get to 5x5 after like 8 workouts with that. Dropped to 6kg, just barely making it to 5x5. Stuck with that for a while, at no point did I clear 5x5 comfortably with 6kg. So now I'm back to bodyweight. Idk what happened but it was easier with weight on. I constantly have to tap the ground to stop swinging after like 2 reps, my reps are slow. Forget high pull ups to the waist and all that I'm dying at just around upper chest height (which is only for like 2 reps then it's just chin clearing). Over 2020 I tried gtg, I tried this athlean X 22 day pull up thing, I tried weighted pull ups, I tried the RRs 3x8 and then progressing. Nothing. Nothing. Nothing worked. In fact I cant even consistently do 3x8 all the time. I can sometimes, sometimes not. Another thing, if I bend my legs and give up on the hard on for straight legs, tight ass, tight quads, pointed feet and all that, my pull ups double. I'll struggle with like 8-9 straight legs (sometimes less) but bent/crossed leg (nooooo kip) will jump to 12-15. Why are pull ups so different than every exercise? I've been reading about pull ups and doing pull ups for 3 years ( I got my first pull up 3 years ago.) but I still suck major ass at them. This is the ONLY exercise I've consistently been doing for these 3 years (I've only been consistent with everything else for a bit over a month) and I'm just shit at them. I want MORE pull ups, I want HEAVIER pull ups. I want to pull up so hard my head hits the fucking ceiling. I want to pull up so hard that I completely skip the dip part of a muscle up. But I'm dying like the puffer fish meme after a few regular reps. I tried everything, wwhhhhyyyy is this so hard. What can I do!? a few months ago when I got rings, I tried to do ring dips and thought I was going to die. Now they're increasing fassst (not rto, don't be crazy). Standard ring support has been stable since day 1 though. Why is it just pull ups!? Edit: I'm going to try a mix of it all. As of a little over a month I've been running 5x5 (sort of) for pull ups, so my overall pull up volume for this period of time has been 50 a week. I'm going to try a thing for the next 2 months. If it works, I'll update and tell everyone what a GOD I am. If it doesn't.. uhhh.. hmm.... I'll just pray..? Holy gains anyone..? [link] [comments] |
| Posted: 08 Apr 2021 06:26 AM PDT Hi all, 32F and 227 pounds, on the way down from 262. I've been focusing on diet for losing weight, but I'm afraid that I'll lose basically what little muscle I have if I keep this up without incorporating some exercise, specifically strength training. Gyms where I live are still heavily restricted because of COVID, which led me here. I've looked up the recommended routine and all that, but I don't have great body awareness, and I have aphantasia, which can make it kinda hard for me to translate things I see into what I'm doing. Given that, I suspect that if I just start trying to do what I see online, my form will be pretty bad. So my question is, will doing things with improper form be hurtful to me? Will it render my attempts pointless? Will I still make progress, just not as much as I would have otherwise? Especially since at my weight and fitness level I think I may need to figure out intro ways to do a lot of things, especially things like walking lunges etc. Like I said, gyms aren't really open so I can't get a trainer for a few sessions to make sure I've got it down. If it's really dangerous I could probably ask one of my more fitness-oriented friends to watch me and correct me, but that's kind of embarrassing so I'd rather avoid it if I can. And I guess I could just wait a while until I get to a lower weight and gyms open up, but I've been doing a pretty aggressive caloric deficit and I'm worried that I'm going to be weak as a kitten by the time that happens if I don't do something to at minimum try to preserve muscle if not hopeful gain a bit. [link] [comments] |
| Posted: 08 Apr 2021 01:52 AM PDT I was doing my pull-ups just now and immediately noticed I felt much lighter than before. I was able to pull myself up almost without any effort at all! How does that even happen? I've been doing bodyweight exercises for about 3 months now and this has never happened before. Yes, I got stronger, but how? Why so suddenly? Just five days ago I felt twice as heavy as now (got hit with a cold so couldn't exercise sooner than now). I'd appreciate if someone could explain what happened. [link] [comments] |
| SUPPLEMENT SURVEY - Research for college assignment (HNC - Fitness Health and Exercise). Posted: 08 Apr 2021 08:05 AM PDT https://www.surveymonkey.co.uk/r/5S6NK56 For the final assignment of my college course, I have to gather data about peoples perception and use of supplements. The survey is completely anonymous and takes about 2 minutes to complete. The goal is to understand what supplements people of different fitness levels take and what they view to be the most important/useful. I only need about 20 responses (minimum) but the more I can get, the more accurate the data. Thank you for participating :) [link] [comments] |
| Posted: 08 Apr 2021 11:25 AM PDT Say I'm doing decline push-ups, and say my max is 10. After 10 I physically cannot do another rep. Instead of that being the end of it and resting for however long I need to do another set, I go to regular push-ups, and say I do 3 of those until failure, and after that I go to my knees and say I do 3 of those. Should I do this or should I not? If I should do it, why? And if I shouldn't do it, why? Thanks. [link] [comments] |
| Opinions/advice on diet and workout for my gf Posted: 08 Apr 2021 10:05 AM PDT Hello everyone! Recently my girlfriend started exercising, she started 17th february but she's worried that she could be doing something wrong that could cause her to not progress. We both live a bit of a sedentary life. Let me give you some additional info: She's 23F, currently 55,6kg/122,5lbs and 160cm/5,2ft of height We have a scale (xiaomi mi scale 2) that may be the culprit of her unease, these are her stats in the beggining: I know these scales aren't that trustworthy, so take it with a grain of salt. Stats from 13 feb:
And as of right now she's:
As you can see, not much has changed aside from a bit more fat The workout routine started as 3 days of RR and 1 or 2 days of walking/running a bit (kinda inconsistent), but starting this week she decided to go harder and be stricter and have it like this:
And in the diet department, since march 17th she's been religiously eating 1500-1600kcal with a split of 170g carbs, 120g protein and 49g fat (42%/30%/28%) I know not much time has passed since she started, but what do you think guys? Her main goal would be to gain muscle, get stronger but at the same time lose that extra fat. Since she's a begginner I thought she could maintain/gain a bit of muscle and lose a bit of fat. Is everything good or do you think something is wrong? Maybe a little less calorie intake? I can see by myself that she's progressing (visually, her muscles are beggining to be noticeable) and she's getting stronger, lots of things she couldnt do before. Still, the numbers are making her uneasy, since her body fat went up a bit. I think if she keeps at it and goes hard she'll progress for sure, but I'm no expert by any means, that's why I'm here :) Feel free to comment on anything, I know you're knowledgeable (long time lurker here), and thanks! [link] [comments] |
| Posted: 08 Apr 2021 12:16 PM PDT Just wanted to ask a general question/start a discussion on programming. When doing multiple sessions a week of the same group, do you do the same exercises or different exercises on different days? Example: for my strength training I'm currently doing an UL split and I end up with two upper sessions a week. One of my main goals is working toward OAC (currently I weigh 170 lbs and 1rm +105 lbs pull up). Should I do the same exercise on both days? Or should I do weighted pull ups one day and assisted OAC the other day? What do you guys think are the pros/cons of either method? Recently I've been focusing on just weighted pull ups as my main exercise for every upper session and I'll switch up the accessories here and there. It's been going well and I've been seeing progress. I was planning on switching it up and doing a month or two of specific OAC training like assisted and negatives. Now I've been wondering if it would it be better to instead to just do both together. All thoughts are appreciated. [link] [comments] |
| Squat ideas/alternatived with fused/immobile ankle Posted: 08 Apr 2021 11:50 AM PDT Following a cycling accident a few years back my left ankle joint is virtually immobile, so I cannot squat freely to anything even approaching 90 degrees without the heel coming off and the hips getting wonky as a consequence. When gyms were still open I used to do weighted squats with a Smith machine as that allowed me to lean back a bit and so keep the heel down and hips level. Now that's not an option I've been doing weighted Bulgarian split squats which also work well, but I'm running out of weights to add at home. I can do intermediate Shrimp squats and deep stepups on my right leg but not on the left with the fused ankle joint, so that's not an option for progression. Just wondering if anyone has any ideas for progression with limited ankle mobility other than buying more weights to keep adding on with the Bulgarian split squats? Just to clarify, I'm not asking for any medical advice, just interested in harder progression that I can do with good form given a physical mobility limitation. [link] [comments] |
| Posted: 08 Apr 2021 09:01 AM PDT Hi everyone, For context, I am a 5'4 female, 23 y/o. I began my fitness journey back in 2017 when I went from 191lbs to 153lbs. Recently, at the end of December of 2020 I decided that I wanted to drop some more weight and build strength. I go to the gym basically everyday, though only 4 or 5 of those days are spent strength-training. I do 30 minutes of incline walking on the treadmill everyday, 13.0 incline and 3.0 mph. (I only started doing the treadmill routine 20 days ago, before that i did the elliptical or stair master). Since starting at the gym a little over 3 months ago, I have lost 14lbs and am now at 139lbs. My goal was to get to 130 or MAYBE 120-125. However, for the past 3 or so weeks I have been at a plateau and can't get past the 138 or 139 range. I have been tracking my calories and water intake every single day and have not been eating past about 8pm. I eat around 1,200 - 1,500 calories a day, though it's usually on the lower side. I will admit that for a week I was doing some snacking where I strayed from my normal routine diet, but since then I've been back on track. I'm just wondering how I can move past this plateau and hit my weight-loss goal in the end. Any and all advice is appreciated. Thank you!! [link] [comments] |
| Injury frustrations - any advice? Posted: 08 Apr 2021 07:33 AM PDT I tend to go back and forth between focusing on bodyweight workouts and kettlebell workouts, for general fitness. Over the last couple months I'd started on a kettlebell routine designed for building a little muscle, and I managed to give myself tennis elbow/elbow tendinitis/whatever you want to call it. It's so much more debilitating than I would have thought! The worst part is how long it lingers. I've consulted with a PT, and I'm doing all the right rehab stuff (wearing a brace, using the flex bar, etc) and it's not as bad as it was, but I'm coming up on two MONTHS with pain there. I've been just saying screw it and going full-cardio for the last few weeks, but I would really like to incorporate SOMETHING strength-related into my routine. Obviously, I can do squats/lunges, but is there ANYthing upper-body I can do? I've found that bent-over rows with bands or KBs aren't bad, but I'd like to keep the weight light (bodyweight ideally). Even a single pushup the other day was so regrettable. Is there anything that you know of that's generally safe for elbows where I can still do some upper-body strength stuff? Or should I just resign myself to more months of withering? Ha. [link] [comments] |
| Reverse Hyperextension Alternative? Posted: 08 Apr 2021 09:31 AM PDT I've been doing the RR for a couple weeks now and I believe I got most of the exercises down in terms of form. There were some snags along the way and I'm still unsure about chair pull ups, but I won't bore you with the details. Reverse Hyperextension however, is different. Instead of feeling my muscles activating and getting tired I only feel breathless after a few seconds because of my overweight body crushing my diaphragm. I thought I just had to get used to it, but after a few weeks it's still the same. Is there any other exercise I could do that would be equivalent? I thought about the movement, and leg raises seem similar in motion, but at the end of the day I've no idea if they target the same muscles. [link] [comments] |
| Posted: 08 Apr 2021 12:35 AM PDT Hey fellas After getting 3 sets of 5 pull ups, I wanted to progress to L-sit pull ups before doing weighted pull ups. Thing is, when I get all the way down till my elbows are locked out, I have a very hard time just getting out of that locked out position, but when I get past that, the rest is doable. I thought that was just how the exercise was preformed, but after watching som videos of L-sit pull ups, I looks like a lot of people don't come all the way down. They get down to just before they lock out their elbows and then pull them self's up again. So my question is, am I supposed to come all the way down and lock out my elbows, or should I just stop just before and pulls my self up again? I hope you are alle having a great day:) [link] [comments] |
| Is it normal that i almost feel tired at about 15 push-up? Posted: 08 Apr 2021 07:19 AM PDT I'm probably beign just paranoid here , but for context i can do diamond PU (currently doing 8x4 with 10kg) , And pseudo planche PU , and in the days where i feel very energetic and after eating enough calories (i'm still figuring out how much i should eat) i can almost easily do normal PU with 13kg. Then why the hell , especially in these days , i almost feel my muscles beign tired at about 15 normal PU. My personal best was 23 repetitions but that was MONTHS ago , when i could not even do 10 diamonds. Is it yet again something about eating? I know that endurance and strenght are very different , but i think that after getting used to heavier weights i should get through more repetitions of easier exercises (for instance i never trained for resistance , but could easily do 35+ assisted dips). [link] [comments] |
| Knees Clicking when Going Down Stairs Posted: 08 Apr 2021 07:06 AM PDT Hello everyone, I started doing BWF in March 2020. I was doing my own routine at the start, but now doing the RR pretty religiously. I am doing Shrimp Squats without too much difficulty, but I noticed in the last couple of weeks that my knees are clicking when I am going down a flight of stairs. There is no pain, just a clicking sound, but I don't want this to escalate to a full blown injury. Are shrimp squats bad for the knees? Am I not stretching enough? Any tips to fix/prevent this? [link] [comments] |
| Sprint training and general home work out ? Posted: 07 Apr 2021 06:23 PM PDT Ok bare with me, I'm doing this on my phone and we are watching movies with the kids. Sorry for the typos lol. Ok I'm 37 (M) just started working out. I was in ok shape 6ft 180-185 lbs. I am or was athletic lol. And I work construction so active daily life. Buttt I was starting to get a belly and was getting in the habit of to much soda. So I said better make some changes. Stopped the soda ate better at lunch and boom 15lbs off in about 1.5 months. But then I said I should just get back into better shape. So like I said I'm pretty athletic but I've always got by with natural ability never worked out in my life..so I'm a noob lol I hate running long distance. And I like running fast...yes even in my 30s I find or found it fun. So sprint training talked to me. So here is my week 3 days a week I sprint about 40yrds 4 runs 3 sets about 1-2 min rest between runs and 10 min between sets. I do upper body with dumb bell 3 days a weeks And I do abs/core and push ups 3 days a week So my ? Is is the sprinting part right? Should I go farther? I really don't know. I try and read online about it but the advice you get about sprint training is all over the board so different from one place to the next. Advice to all of it would be great! Thanks for any kind of help! [link] [comments] |
| Anyone have any experience with The Prio System by Kristoffer Lidengren? Posted: 08 Apr 2021 04:58 AM PDT I read the book on Kindle ( mainly because it was free with my Kindle Unlimited subscription), and although it's quite limited in scope it seems quite a sensible way of working towards one arm pull up, one arm press up, muscle up, HSPU, planche push up and lever rows. You rotate through hard, medium and light regressions of these movements throughout the week, accumulating 10-20 sets weekly of each. Reps are autoregulated, and can involve things like mechanical drop sets with an easier regression if you're having a tough day and start bombing too quickly in a workout. I already have a fairly solid base of strength using The Simple Six method by Clinton Dobbins and can bang out numerous weighted press ups, pull ups and squats quite easily, so was considering this as a way to move towards more advanced skill based movements. So, does anyone have any experience with Prio System? [link] [comments] |
| Can you please critique my Leg workout? Posted: 07 Apr 2021 10:53 PM PDT I dont have a squat rack or much weight so I have used Zercher Squats and RDLs for barbell. Rest are dumbell based. Plan of doing this once a week. Will progressively overload every session, dumbells are harder to progress tho. I plan to have a weight that challenges me for 8 reps and keep on progressing with it till I can reach failure at 15 reps. After which I'll increase the weight. This way my limited weights will last longer. Should I keep the Step Ups? Any replacements? Is the order okay? Any reps to increase/decrease? Thanks for all the help! Workout:: A] Zercher Squats 4 x (8-12) B] Split/Bulgarian Squats 3 x (8-15) each leg C] Romanian Bb DL 3 x (8-12) D] Step Ups 3 x (8-15) each leg E] Single Leg Calf Raise 3 x 15 each [link] [comments] |
| Incline push ups easier than regular ones. Posted: 07 Apr 2021 05:32 PM PDT 5 10 , M , 16 , 98.5KG. My max number of push ups is 30, while diamond push ups being a bit closer to 35. A bit over 20 dips is my max, -I can also do one arm push ups-( no one believes me so ignore it). I can do a bit over 40 to incline push ups as they feel considerably easier. I believe my form is good, I try to keep maximum range of motion and a tight body. From what I've researched it's possible that my front delts might be strong enough to assist and make it easier, and my chest could be lacking. I never really thought my chest would be my lacking body part, but it could be the case I guess. It could also be bad form, but I asked multiple people and it's fine apparently. How is it for you, anyone in a similar situation? [link] [comments] |
| Invitation to a study to understand individuals’ food habits influencing moods and exercise. Posted: 07 Apr 2021 07:01 PM PDT Researchers at Indiana University Bloomington are recruiting participants (1) who are 18 years old or older, (2) who engage in any form of physical fitness activity, (3) who are using iOS/iPhone, and (4) who live in the US. We are interested in how your foods are different according to mood and exercise. We are inviting you to participate in a training 15-min video call including a short interview, during which we will walk you through how to use our food-tracking mobile app, following which you will be invited to participate in a 2 weeks long research study. During the 2 weeks study period, you will use the app to take pictures of your meal and share information about your eating habits and mood. After using the app, you will participate in an interview. You will receive $55 for participating in a training video call, deploying an application for 2 weeks, and an interview as compensation. If you are interested in participating in this study, please fill out the survey: https://forms.gle/KwL3LGVbyGVH2RS19 [link] [comments] |
| Posted: 07 Apr 2021 05:12 PM PDT I have a congenital bleeding disorder, and this affects what type of physical activity I can safely do. Physical injury and impact that causes bursting of blood vessels or significant wear on joints are both more severe for me and take me much longer to recover from. Strenuous activity is great (and recommended), but I am supposed to avoid moderate to high impact. My disorder doesn't affect my ability to build muscle or improve cardiovascular fitness. Therefore swimming is pretty much ideal, running is okay but only for distances under 5 miles and great form, and something like hockey or football is definitely not allowed. I am also recommended not to do any weight lifting or sports involving a lot of jumping. BWF is considered good/okay because of the fact that I am only using my body's weight, and it usually doesn't involve burpees (bad for me). I've been doing calisthenics for a couple of weeks and I've totally fallen in love. I really want to do the Recommended Routine. After reading here I noticed that some people switch chin-ups for pull-ups because of elbow joint stress. So all of that just to say: Does anyone know the relative joint wear of each of the exercises in the RR, and their risk of injury? If there are just a couple that are high impact, does anyone have suggestions as to good substitutions? Thank you so much! I really appreciate this community. TL;DR I have a congenital bleeding disorder but I still want to do the RR. What substitutions do I need to make (if any) to reduce the impact on my joints and risk of injury? [link] [comments] |
| Are bent or straight arm pelicans bad for shoulders and chest insertions? Posted: 07 Apr 2021 03:22 PM PDT I was reading a thread about chest flys and they said to not go very deep as it is bad for the shoulders and chest insertions, but back levers are a thing and so are pelicans and zanettis. Is this a just a myth or something that is built up to? [link] [comments] |
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