Bodyweight Fitness: Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!

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• Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
• Do you feel chin-ups build the back as well as pull-ups?
• Hit a OA Pushup from the floor for the first time today
• Volume per workout in a full-body 3 days per week hypertrophy context? [suggestion on optimal range + program example included]
• Review my new routine please
• Straddle planche issues
• Gobeast / pullup mate 30 kg max weight discrepancy
• How should the sets and exercises in a routine be divided?
• Critique/Feedback on routine
• Guy says you can't build muscle with calisthenics
• BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-23

Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people! Posted: 24 Apr 2021 10:51 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! Last week's Show Off thread Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. As always, many of us are on Discord and would love to meet our BWF brothers and sisters, wherever you're from! 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! submitted by /u/Solfire [link] [comments]

Do you feel chin-ups build the back as well as pull-ups? Posted: 25 Apr 2021 06:57 AM PDT I've always thought that pull-ups were the superior back builder, mainly because I feel like they target more of the upper back muscles. People who practice high tension and muscle control, like Matt Schifferle, will certainly advocate that it's all the same muscles being used and you control whether or not the pull-up is superior by your efforts to generate tension. And he's right, but my tension efforts fail on chin-ups because it's so much easier to "break the bar" on pull-ups. ANYWAYS, I just found this article that has me wondering about whether or not pull-ups truly do stimulate the back more: https://outlift.com/chin-ups-vs-pull-ups/ The gist of the article is that he claims that studies showing pull-ups stimulating more back muscles are based on a one repetition effort, but if you rep chin-ups to failure (or near failure), which is how most of us train, you get just as much stimulation as repping pull-ups to failure (or near failure). I'm not sure if I agree or disagree. I've always felt chin-ups didn't work the back as well, even taken to failure, but maybe my form is off or maybe it's all in my mind. Thoughts? EDIT here's the most interesting part of the article. You should check out the entire thing because it's got charts and studies. So what we're seeing is that chin-ups work our biceps 52% harder and pull-ups work our lats 14% harder… right? Yes, but only if we're talking about doing a single bodyweight repetition of either exercise. The thing is, that's now how we train for muscle growth. If we're doing bodyweight chin-ups and pull-ups, we need to bring our sets close to failure, and since we're stronger at chin-ups, we can do more repetitions. And if we're adding weight, we can add more weight to our chin-ups. So what's happening with these bodyweight exercises is that with chin-ups, the load is shared more evenly between our lats and biceps. And because our biceps are helping, the lift becomes easier, and less load is put on our lats. When we do more repetitions or add more weight, though, then because both of these muscles are sharing the load more evenly, we bring both of them closer to failure, stimulating more overall muscle growth. For example, in Dr Contreras's case, he was able to do chin-ups with 90 pounds around his waist, pull-ups with 45 pounds. At that point, because of the heavier weights being used, both exercises worked his lats equally hard. After all, his lats were the limiting factor in both of them, meaning that they'll get most of the growth stimulus regardless. What's interesting, though, is that the chin-up went from working the biceps 53% harder to working them 60% harder. submitted by /u/thebigeverybody [link] [comments]

Hit a OA Pushup from the floor for the first time today Posted: 24 Apr 2021 10:18 PM PDT A few weeks ago I started getting into the habit of doing a set of pushups every morning, adding a few more each day. As I hit ~50 in a set I started thinking about training them one armed pushups again. I'd been close before with the stair method, but had range of motion issues - I couldn't go down all the way. I've had some luck on using assistance bands for working into other exercises while recovering from some tendonitis that came from one arm chin-up training, so I tried them here as well using a scale to measure the amount of help they were giving me. My standing weight is ~200lbs, so in pushup position that measured 140lbs unassisted. According to my notes on the Fitnotes android app, I started back into training on March 19, and was using a band that gave me a max of -50lbs assistance, letting me do three sets of 3 reps. I trained every few days until I had three sets of 10 reps on April 15, then moved to the next lighter band. April 18 I did x12 at -50 asst., and x2 at -30 asst. A day later on April 19 I already had x10 at -30. April 22 I just went for volume over the day, and had a token effort last Friday April 23. That brings us to today. Today my family was in town and my little nephew was showing off his pushups and asking how many I could do. I told him about (and demonstrated) harder variations like pseudo planche pushup, clapping, archer and diamond, and just for fun gave a shot at true OA pushup as well. Turns out, oh shit I can do x1 rep unassisted now. They're shaky but my form is okay, and the big deal here for me is the full range of motion. I can start flat on the floor. This is just a few days after hitting unassisted pistol squats too, which I also used bands to train for. So about a month from 50 std pushups in one set to hitting my first true one arm pushup, and it even happened in front of family. I feel pretty good about that. Edit: Here's a shot of my logs, if anyone's interested in that. submitted by /u/smallpoly [link] [comments]

Volume per workout in a full-body 3 days per week hypertrophy context? [suggestion on optimal range + program example included] Posted: 25 Apr 2021 04:07 AM PDT Hello all. The Situation I'm building a full body program aimed growing the entire body. But looking at other programs, it appears I have more volume in mine, which has got me wondering about total load per workout. Here is the weekly volume. The first number is the number of sets I do per muscle group The next number, is the optimal set range per week for growth. [Weekly Volume] 18 upper back [optimal: 10–25 per week] 18 shoulders [optimal: 8–26 per wee] 18 chest [optimal: 10–22 per week] 18 abs [optimal: 8–25 per week] 13 biceps [optimal: 8–26 per week] 13 triceps [optimal: 6–30 per week] 12 glutes [optimal: 8–16 per week] 12 quads [optimal: 8–20 per week] 12 hamstrings [optimal: 6–20 per week] 12 calves [optimal: 8–16 per week] 9 lower back [optimal: 8–16 per week] What I mean by "optimal" is the range, where growth become possible in relation to ones level of experience and ability to handle a given load. Here is the program I have created. [Full Body - 3 Days Per Week Program] Chest 2x Elevated Forehead Push Up 2x Forward Lean Push Up 2x Deep Ring Push Up Shoulders 4x Overhead Press [Kettlebell] 2x Deltoid Fly Triceps 2x Dips 2x Extensions 2x Bulgarian Dips Abdominals 2x Ring Roll Out 2x Ring Saws 2x Dynamic Side Bridge Upper Back 2x Chin Ups2x Rows Biceps 4x Pull Up 2x Ring Curl [or Pelican Curl] Back 3x Reverse Hyper Glute 2x One Leg Bridge 2x One Leg Hip Thrust Calves 4x One Leg Calf Raise Quads / Hamstring 2x Bulgarian Squat 2x Lateral Lunge Isometrics 1x Pseudo Planche Hold 1x Hollow Body Hold 1x Superman Hold 1x Wall Assisted Handstand Hold 1x Squat Hold My thoughts As you can see. The program is extensive. There are 49 total sets + 6 isometrics. And I feel it may be a bit of an overreach, yet I feel hesitant on cutting down the volume, as I fear I will be losing growth. On the other side, I think it is important to have a sustainable program that allows for adequate recovery and the time it takes to complete the program is a lot. I know we are all different, and that I will be impossible to tell anyone what they will be capable of handling. Personally I've been training for a couple of years. And feel somewhat able to take on larger loads, although my forearms tend to develop pains that force me to take a break, perhaps more often than I'd like. Your Thoughts [Questions] Looking at the program in relation to what is generally seen and discussed as feasible among bodyweight practitioners of intermediate experience. What are you thoughts on the volume in relation to growth and recovery? Is an adjustment warranted or not? How important is volume as compared to progressive overload? How do you go about total sets per muscle per workout? Any and all examples appreciated. Thank you. submitted by /u/-HyperConnectivity- [link] [comments]

Review my new routine please Posted: 25 Apr 2021 11:15 AM PDT Been doing 'The perfect ring workout' from fitness Faq's for upper days but it only meets one of my goals (hypertrophy) So I made this as I want to learn planche, front lever and handstand(push up, eventually), and still grow muscle efficiently. WARM UP: GMB WRIST SCAPULA PULLS 3x10 +some band stretching Workout: Wall Handstands 10 min (not hold time of 10 min, just total time of trying with resting included) 15min Planche/Front lever progression (holds) PIKE PUSH UP / PULL UPS 5x5-12 PPPU / R ROWS 4x8-15 (maybe lower rep tuck FL rows, although I already do tuck holds, please advice) R BICEP CURLS / R TRICEP EXT. 3x6-15 Also where do I leave ring dips, I like them. Rest time is 90sec+ in between alternating excersises Hope I'm being clear and I would appreciate any feedback, created this using different info I found on this sub. Goals: Muscle growth Handstand (pu) (Straddle) planche FL (maybe muscle ups/l sits etc, but I think I got enough goals for now lol) submitted by /u/Tinfoilheadx [link] [comments]

Straddle planche issues Posted: 25 Apr 2021 04:57 AM PDT Hello, I've been training planche for almost 2 and a half months. I can hold a solid adv. tuck planche for 12-13 sec. The problem is that, as soon as I start to extend my legs for the straddle position, I fall forward. Also, it feels impossible to hold the position when I try to enter the straddle planche directly without gradually extending from adv. tuck planche. Any suggestions, exercices to add to my sessions. Note:I have a minor scoliossis, which, I suppose is preventing me to balance while doing HSPU, I can't do them except againt the wall with full ROM submitted by /u/Slibby666 [link] [comments]

Gobeast / pullup mate 30 kg max weight discrepancy Posted: 25 Apr 2021 04:29 AM PDT The Gobeast and Pullup Mate are two different labels for the same product. The GoBeast lists its max weight at "300lbs/150kg" compared to the pullup mate's 120 kgs (265 lbs) or the pullup mate 2's 150 kgs (330 lbs). Common sense indicates to only trust the lower of the two, but I just thought I'd see id anyone else thought it was interesting. Gobeast: https://go-beast.com/product/pull-up-dip-station/ "#4. Big Guys, Big Girls, Don't sweat we got you all too, the machine has a max user weight of 300lbs/150kg. If you're bigger than that then sorry you need a fixed machine not a portable 1, but we hope to see you back here soon" Pullup Mate: https://www.pullupmate.com/original-pull-up-mate.html "Maximum User Weight: 120 kgs" Pullup Mate 2: https://www.pullupmate.co.uk/pull-up-mate-two.html "Maximum User Weight: 150 kgs" submitted by /u/venerablevegetable [link] [comments]

How should the sets and exercises in a routine be divided? Posted: 25 Apr 2021 01:47 AM PDT (Sorry for the long post in advance.) My current goal is focused on muscle hypertrophy, and I'm following a Push-Pull-Legs bodyweight routine. The workout plan I've been following has three sets, each set having a cluster of around four-six different exercises; so in a single session, I do about 15 different exercises. (Although most exercises are just variations of a more basic movement, e.g. for Leg day, I have squats, wide squats, jump squats, etc. Similarly, different variations of lunges, etc.) But a maximum of workouts I see online has only about a total of five-six exercises per entire session, with a lot more sets though (e.g. three sets of squats, three sets of lunges, three sets of hip thrusts). The #1 routine from above only lasts for about ten minutes, but it's really intense and has me exhausted and sore by the end. The #2 workout, though I've never followed it, may last for a more reasonable time of 30-45 minutes (with more time under tension), but it sounds really boring to repeat the same basic exercises for multiple sets with a lot more rest time. So, I'm confused as to what to do. I've seen only slight results from #1 routine, but I've just begun a few months ago, am wildly inconsistent and don't focus much on nutrition, so can't blame the routine. The #2 routine seems like the safer, more mainstream version, but it also sounds a bit boring, and I believe it's better to hit muscles from all angles, something #1 routine is obviously better at. If you think a #3 routine is required, which is some sort of blend of the above two, let me know about that too. I just want to maximize my gains, whatever it takes. Any answer is appreciated. Thanks! submitted by /u/Maleficent-Box9142 [link] [comments]

Critique/Feedback on routine Posted: 25 Apr 2021 12:32 AM PDT Hi everyone. I have been training for almost a year now. I had followed the RR for some time before making my own workout routine by doing a good amount of research. I had made some bad ones, but improved on it after getting advice from this community (see older posts in profile). Here is my workout routine. I am not sure how to progress further in my journey. My main goal is to be able to do calisthenic skills later on, but I don't wanna rush into it right away. I would also like to build muscle, which is why I usually go for 8-10 reps wherever possible (hypertrophy range?). I increase weights by 0.5/1kg when I can complete the set with a good tempo, and take sufficient rest in between. I always make sure my form is good and I do the exercise for the full ROM. In case I cannot do an exercise for the specified no of reps, I do how much ever possible and work on it till I can complete it. Some explanation for my routine: I am not doing wall handstand pushups as of now, as my form was poor, so I am currently doing elevated pike pushups. Same goes for front lever raises, currently doing tuck raises. The exercise in blue are ones I haven't done yet , but thought I would add if I feel like I can do them too. otherwise I have tried to balance out the push and pull movements. I can do 40+ pushups, 11 good form pull ups and 14 dips comfortably as of now. I can now to weighted pushups with 10kgs and weighted pull ups/chin ups with 7kgs. I do weighted dips with 5kgs as of now. I do not do the same exercise for the each set but rather different grips ones, both in the case of pushups and pull ups, for example maybe normal, wide grip and decline pushups as my 3 sets for weighted pushups and wide, normal, close neutral grip for pull ups. I can comfortably do most progressions in the RR for each exercise, except maybe the L-sit pull ups and advanced dip variations. I try to do them or work on them on Day 4 of my routine. In case of static holds, I can hold the tuck planche for 10s, adv tuck front lever for 15s and L-sit on parallettes for 25s. My aim is to at least go upto 30/40s holds and then move to the next progressions. I am stuck as to whether to just keep increasing weights or to train for specific skills like the one arm pull ups or one arm pushups and do the progressions given in the Antranik's Push/Pull/Legs Split, which I used a lot to make my routine. Also how do you think I should work on specific skills? Kindly give me some pointers and feedback on my routine. Please feel free to ask me any doubts you may have regarding this. Thank you in advance. submitted by /u/arjun_manoj [link] [comments]

Guy says you can't build muscle with calisthenics Posted: 25 Apr 2021 09:36 AM PDT https://www.youtube.com/watch?v=6tAQ3tshj3U&ab_channel=scooby1961 https://www.youtube.com/watch?v=ML-QAGNvIc8&ab_channel=scooby1961 According to Mr.RoidedTesticleChestedPencilNeckHat, you can't build any muscle with calisthenics and anyone who does it 100% a fake natty so I guess it's time for us to pack up our bags and quit guys. Time to move over to r/bodybuilding. Don't worry, I've got my bro split ready to make max gains! Here's my routine and exercise selection, could you guys critique it? M: Chest - Flapping my arms as fast as I can in a laid out position on a bench with my stomach facing the floor to build up enough muscle in my chest to be able to fly. I will put dumbbells in my hands for added resistance. T: Biceps - Jerking off in a supinated grip with my wang curved to the side for each hand to activate maximum bicep development. I will use wrist weights and also tie a resistance band from my hand to the wang so that every time I stroke, it alters the strength curve and I have to use more strength in my arms to get off. W: Chest - See Above Th: Biceps - See Above F: Rest Sa: Chest, Shoulders, Biceps: Shakeweight. Use it and shake it so hard and fast for as long as possible until the shakeweight breaks. Then proceed to buy another one next week (no one wants them anyways so you can definitely buy one for cheap) Su: Rest What do you think of my routine? Will I build solid muscle if I do? I'm looking to look like that guy in the video so I'm trying to make it so that my chest is basically my entire body? Also, what can I do to get as thin of a neck as possible? Should I get a neck cast during my workouts and when I sleep so that I'm unable to move my neck and the muscles atrophy over time? Oh, and will wearing a hat like his cause me to absorb more bro gains and produce more bonus strength? Thanks all. P.S. - I have nothing against bodybuilding. I think it's cool, but this guy is just an ignorant asshat. submitted by /u/AcuateSpanking [link] [comments]

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-04-23 Posted: 22 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: Read the FAQ as your question may be answered there already. If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move. Even though the rules are relaxed here, asking for medical advice is still not allowed. NEW EXCITING NEW YEAR NEWS: The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF 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. submitted by /u/AutoModerator [link] [comments]

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