Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-10 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-10
- Need some help with getting back into working out
- Do you think this short daily calisthenics workout is enough to get e relatively muscular physique? I got the idea from this guy on youtube
- Converting Body by Rings into a 4 -day Full Body Split Using Super Sets
- Are steel girders actually strong enough to support a 195 lb. man during a calisthenics regimen?
- strange sensation while performing one arm pushups
- Recently was given some barbells and freeweights...how should I integrate them?
- COVID Cross - an Iron Cross Journey ***PART 2***
- Can someone tell me whats wrong with my pullup form as Im not able to retract my scapula while doing pullup on ledge.
- Critique my Upper/Lower split
- Rebuilding strength and redistributing muscle/fat
- How to do a Non-Anchored Sit-Up
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Anyone here from /r/RingFitAdventure?
- Pull-ups plateau at 6/7 reps, any suggestions?
- Trying to figure out the right workout regiment.
- Handstand, where to go next ?
- Help with Bodyweight progression for a noobie
- Six Pack Building
- Can I do the same workout routine more than once in the same day?
- Could really use someone to rate or maybe improve my program
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-10 Posted: 09 May 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] |
| Need some help with getting back into working out Posted: 10 May 2021 04:50 AM PDT A year ago I (18M) used to work out pretty often and felt pretty content with myself. However unfortunately, I contracted appendicitis last year and didn't get it removed until my appendix actually ruptured as a consequence I was advised by my doctor to not work out until atleast 6 months have passed and especially avoid working my lower abs. Now that a year has passed and I have been given the go ahead for ever work out that I want to perform,I'm starting to bulid back up again however I'm struggling with my lower abs since I experience upper groin pain whenever I'm trying to work them. IDK how to deal with it,will it go away with regular exercise or should I seek medical help? [link] [comments] |
| Posted: 10 May 2021 10:35 AM PDT https://www.youtube.com/watch?v=KtBqdS8__Hc&t=178s I would workout every day of the week and do a Push exercise one one day, a Pull on the second day, a Leg movement on the third day and go back to Push with a different variation i'm really busy so i like the idea to do a short effective workout daily in my bedroom with just a pull up bar and rings, without sacrificing work and studying this is what a week would look like Day 1: Push Ups, 5 sets Day 2: Chin Ups, 5 sets Day 3: Pistols, 5 sets Day 4: Dips, 5 sets Day 5: Ring Rows, 5 sets Day 6: Shrimp Squat, 5 sets [link] [comments] |
| Converting Body by Rings into a 4 -day Full Body Split Using Super Sets Posted: 10 May 2021 07:14 AM PDT Out of respect for protecting the creator's intellectual property, I won't provide any details of the BBR routine beyond "push day" and "pull day". This is an awesome routine and I absolutely think it's worth the money if you don't have the time or experience to design your own. I am about 4 weeks into the amazing Body by Rings program by Fitness FAQs and have been loving. For those of you unfamiliar, it's a classic 4 day push/pull split on the rings. The program doesn't include any legs, though, and the creator recommends taking 1 or 2 days of your week to do a leg day. Obviously, there is a lot to be said for having a full leg day, and I am not arguing against that. However, not everyone has the time to do 6 1-hour sessions a week (stretching included). To work in leg and core work, I've combined the BBR routine, my own core work, and pieces ofthe Recommended Routine into a super set split. I know this goes against some of the theory the creator argues for, but for practical reaons this is necessary for me. If others are constrained by time as well, I hope you find it helpful. Push / CoreAfter each of the push exercises specified in the routine add in one of the following core exercises as a super set. The order of core exercises isn't too important and can change as you move from one phase to the next to match the ring position and minimize the number of time you're adjusting the rings.
Pull / LegAfter each pull exercise add one of the following leg exercises. This is built from the leg routine I adopted after I initially moved on from the Recommended Routine as well as some ogeneral leg stuff. For "progression" exercises, sub in whatever Recommended Routine leg progression exercise is appropriate for your level. You'll notice there are only 4 supersets in this day. Daniel included some small amount of core work on this day in his original routine. I have removed that from my personal routine since I am doing a push/core split.
As you can see, it's nothing fancy. But, by adding some ring and non-ring supersets you can convert this to a fully body routine without adding much time and sacrificing very little in terms of targeted muscle growth. Again, this is for people who don't have the time for a 5-6 day split. If you do have the time, I would recommend following the creator's advice and setting aside 1 or 2 days for dedicated leg work. You will absolutely see better gains and concentration that way. But, for folks like me, who barely have time for a 4 day split, this is a good starting point. [link] [comments] |
| Are steel girders actually strong enough to support a 195 lb. man during a calisthenics regimen? Posted: 10 May 2021 10:57 AM PDT There's a steel girder that I've been doing pull-ups and hanging leg-raises on in my landlord's garage, and while it feels pretty sturdy when I'm actually suspended from it, I've started hearing creaks during and after my sets. I'm admittedly not a carpenter or engineer, so I have a hard time gauging what is and isn't a sign of structural issues. The girder is fixed to wooden rafters, which I guess is my primary cause for concern; even if the girder itself is durable, I don't actually know how much the ceiling can take. Is there a risk of damaging the structure of the garage, or am I just being paranoid? [link] [comments] |
| strange sensation while performing one arm pushups Posted: 10 May 2021 02:34 AM PDT so I recently started doing one arm pushups and right now I can do around 10 right arm 1 arms; however, whenever I attempt this exercise with my left arm, I would always feel this strange movement near my right abdomen, where my rib cage ends - it's difficult to describe the movement, but it feels very "mechanical" in that it happens very quickly and doesn't occur over a period of time my question is if this is something to do with the form/strength, or could it be a more complicated issue which would require medical assistance? [link] [comments] |
| Recently was given some barbells and freeweights...how should I integrate them? Posted: 10 May 2021 10:24 AM PDT When I was younger I was all about freeweight workouts, big compound movements, etc. so I'm not new to these... but after quarantine started I really got into bodyweight stuff and I'm slowly moving towards being able to do the tough stuff like front levers, planche pushups, handstands, etc. A neighbor was cleaning out their garage and gave me a 1" standard length barbell (haven't weighed yet but I'd guess between 15-25 lbs, not the usual 45 lb type), a bench, and a small collection of weights adding up to 106lbs. I'm 5'7" and 135lbs though, so even that small amount of weight could be useful. Given all that, and that I have a tight schedule, what would be the most effective way to incorporate the free weights into my routine to help build towards my callisthenic goals? I'm thinking I might use them for overhead press as I can probably push my shoulder strength that way, maybe some bent over rows for back stuff though I think the bodyweight work I'm doing for my back might already render that type of work pointless without more weight, and then of course some leg stuff since it's tough to really work the legs after reaching pistol squats. Any specific exercise ideas for legs, or anything else? [link] [comments] |
| COVID Cross - an Iron Cross Journey ***PART 2*** Posted: 10 May 2021 04:47 AM PDT Originally - I put this together: https://www.reddit.com/r/bodyweightfitness/comments/hxaln0/covid_cross_an_iron_cross_journey/ It details building up an iron cross from cable bodyweight side pulldowns. It has taken 11 months now and I finally have one I'm OK with sharing again. Last time, as I bump onto other things. SUMMARY: Alright, so COVID has happened and I'm stuck at home all day. I, like many, I am taking this opportunity to improve myself as much as I can. I have a permanent Olympic rings mounting outside at home that I've used more-or-less daily for years, although my primary workouts were at the gym (3x/week). The end goal of gym workouts have been gymnastic/rings/acroYoga skills for the last number of years, because I find them fun and impressive. Now that I have more-or-less continuous access to the rings, I can use the opportunity to train iron cross. Iron Cross has a few notably components which are required. They are, basically: 1 - Weight. Somewhat obviously, the basic movement is "take your weight, divide it in half, pull that with one arm". 2 - Strength. See above - gotta be strong enough to do it. Note that "strength" is divided between muscular strength (hypertrophy) and central nervous system (CNS) strength. 3 - Balance. If you've never been on the rings, you cannot appreciate the balance challenge that they present :). 4 - Tendon strength. Cross is **totally brutal** on tendons. EQUIPMENT - See the original post. That said, I added a pulley system as my old system broke. Should have done that earlier really - its game-changing. WEIGHT, NUTRITION, SUPPLEMENTATION - Same as original post - 400cal whey, 10g creatine. I'm 161 pounds at the end here. STRENGTH - Same as original post. 15lb weight is now 22lbs, 65lb kettlebell is now 97lbs, basically doing the RR. TENDONS - 100x15lbs curls has been replaced with 100x22lb curls. Curls, cross-body-curls, and hammer curls. Thanks to the BWF Discord - Rice, Nom, BosBatMan, NickE, and others. Over here specifically on reddit, thanks to /u/Pangu83/ for the original comments. Gonna keep working it to make it beautiful. [link] [comments] |
| Posted: 09 May 2021 08:22 PM PDT I dont have access to a pullup bar right now so I try to do pull-ups on a ledge which is almost my shoulder width wide. But I am not able to retract scapula and perform the pullup. I start with retraction and go up to 15% with it but then my scapulas and shoulders automatically adjusts and I perform the rest of the rep with that form. I have tried and have been training scapular pull-ups but there's something about ledge that doesn't allow me to do the retraction. Will I still see any gains if I perform pullups with whatever form my body allows? I would have posted a video but I think it isnt allowed. [link] [comments] |
| Posted: 10 May 2021 11:40 AM PDT I've been doing this split for quite some time now and i wanna hear people in this reddit's opinion about it, does it need more volume? accessories? First Pair: Weighted Negative Pull-Ups | 4x10-8 Weighted Dips | 4x10-8 Second Pair: Wide Rows | 4x10-8 Pseudo Planche Push-Ups | 4x10-8 First Pair: Weighted Step Up | 4x8-10 Weighted Calf Raises | 4x10-8 Second Pair: Slide Hamstring Curl | 4x8-10 Push-Up Position Hollow Body Hold | 30sec [link] [comments] |
| Rebuilding strength and redistributing muscle/fat Posted: 10 May 2021 11:30 AM PDT Hi all, long time lurker. I've traditionally trained for boxing in the past with a bit of lifting but have spent the last couple of years dealing with and now recovering from an eating disorder (AN). Part of this is using bodyweight training and lots of protein (clean food in general) to build back up and feel stronger. Happy to post more about my routine (U/L split 2x a week with light medium cardio, and conditioning/core on other days). Gained a bit of BF (which is good) during refeeding and trying to turn it into muscle while avoiding imbalances. One thing I've noticed is this lower ab 'pooching' out a bit. Part of this is def a bit of odd fat redistributing but I think part of this is imbalance in core training. Possibly lack of core engagement? TVA weakness? Would love some input. Pics here https://imgur.com/a/2N1SVHl [link] [comments] |
| How to do a Non-Anchored Sit-Up Posted: 10 May 2021 07:36 AM PDT Current situation: I genuinely can't do 1 full sit up without feet support/anchored Purpose: As part of the fitness requirements for a career I want, you have to be able to complete 4 levels of phased sit ups, without any foot support. Goal (and requirement): Feet must remain on floor, 90° angle, no momentum, and no anchorage or support. As much as I hate sit ups and would do anything to avoid them, I need to learn how to do this so I can pass the fitness requirements for my career choice. The phased sit-ups are genuinely the only thing I can't do in the fitness program. So it really bugs me. I just can't seem to keep my feet down, even having just my heels on the floor with my feet further away is a massive struggle and I still can't keep them planted on the floor. Any program recommendations that work the hip flexors and core muscles that directly strengthen the area needed for doing a sit up without foot support? [link] [comments] |
| Posted: 10 May 2021 03:43 AM PDT HEY YOU, 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] |
| Anyone here from /r/RingFitAdventure? Posted: 10 May 2021 10:45 AM PDT Hi! I re-started my fitness journey seriously several months ago with, hilariously enough, a Nintendo Switch game. In all seriousness though, it got me to take my cardio seriously since it showed me just how bad my endurance and heart health was. It also put me in my place and showed me that while weights are cool (what I mostly did pre-covid) bodyweight exercises can and will kick your ass. I ground more time into Ring Fit before I decided I want to change fitness goals and work on cardio conditioning and bodyweight fitness (levers look so cool!) I was wondering if there was anyone else who came from Ring Fit Adventure to Bodyweight Fitness in their fitness journey. How's it been going for you? What program are you doing? How's life? Do you think RFA benefited you and conditioned you for bodyweight programs? [link] [comments] |
| Pull-ups plateau at 6/7 reps, any suggestions? Posted: 10 May 2021 10:17 AM PDT Hi all! M37 (1.87m, 79kg) here. I've been following the RR for a couple of years now, coming from a background of advanced Ashtanga Yoga. I was able to progress organically quite fast on many exercise progressions and push motion comes very easy (20 dips max, 15 pseudo planche push-ups max, 40 seconds handstand and straddle handstand and so on). Despite good results in most progressions, pull-ups still defy me, and pull movements progress in general has plateau-d for a couple of months now. I just can't get to do more than 6 to 7 good form full ROM pull-ups, and that's when it'a good day. Any suggestion about how I could try and improve that? Would weighted pu + lower number of reps be a good way to boost my pull performance? Looking forward to your ideas and suggestions [link] [comments] |
| Trying to figure out the right workout regiment. Posted: 10 May 2021 09:14 AM PDT Hi, I am a 19 year old guy trying to figure out how to get the best out of my workouts, I have been fairly lazy since a long time because of the covid situation in my country and started working hard 2 weeks ago. My daily workout routine consists of jogging for 30 mins(Which has been really hard because of my stamina and physique) and doing 100 basic pushups (sets of 50) a day, havent pushed myself more because of the fear of muscle injury. I have dreams to become a boxer( I know I have to work hard ALOT) and havent been following any diet plans. Was wondering if I should push myself more or just continue this routine for the time being or make any changes to my diet. Any help is appreciated, if similar requests have been made before, a link to the reddit or any online thread would be really helpful. [link] [comments] |
| Posted: 09 May 2021 04:56 PM PDT I started training handstands back in august so it's been a few months. In the beginning I would do 15 minutes 5 times a week but now it's more like an hour daily. I've gotten to the point where I think I can comfortably say that I'm at the start of the intermediate state. I can get a 10 seconds+ handstand on the floor, parallettes, bricks, even with an imbalance within 2 or 3 tries. The longest I've held is 32 seconds, but I feel like it's because my stamina is too weak rather than my balance isn't good enough. The thing is, I don't do know whether I should just keep training like I currently am or trying to spec into other moves, like pressing or one arm handstand. Both feel impossible. My shoulder can't handle all the load on the one arm handstand and whenever I try to press I instantly fall. As for shapes, I can pretty much do all the easy ones, but if it involves anything about bringing my legs down, like figure seven or tuck, my legs immediately drag me down. I'm mostly looking for guidance as to what I should do, keep training until I can't do more advanced stuff, or start conditionning for the harder moves. Thanks for the advice ! I'm 15m/5'11/140lbs [link] [comments] |
| Help with Bodyweight progression for a noobie Posted: 10 May 2021 07:53 AM PDT Hello guys! A little bit of background : Im 28 yo, 1.82 x 74 kg ( 6 feet- 163 pounds ), almost never touched weights in my life, been training kickboxing for 3 4 years until when gyms were open ( 5 days a week x basically 2 hours of training ). I dont have a lot of fat, I basically maintain around 15% or some more when Im totally inactive, and I dont have a lot of predisposition for muscle building. Probably most of my weight used to be from the waist down. After the first lockdown where I didnt move a finger, I decided to move a little bit and started running; lost some weight and some muscle, I decided I didnt really love the 100% endurance aspect of it and decided to start to add some bodyweight routine in. My only experience with it was basically the 15 -30 minute warm up in the kickboxing classes. I started looking online and I stumbled upon the total body workout on an Athlean X video https://www.youtube.com/watch?v=vc1E5CfRfos I probably started it around 2 and a half months ago. I dont dislike it or anything but theres few things that bug me: 1) Only 3 workouts a week ( I didnt skip saturday and sunday tho ) so I didnt really know what to do in the other days, except running. Lately Ive also included a resistance band circuit for arms 2) I feel a little bit a lack of progression. Dont get me wrong, Ive started from doing 2 sets barely and now Im at 3 and Im still very tired after, but the costant repetition of the exercises where you have only 1 minute to do them doesnt really fit me. Id like more for example counting the repetitions. So Im looking for alternatives or changes in the routine. Im definitely not in top shape but not starting from 0 either. Is there any program you guys could suggest me, or even just some add ons to the current routine ? [link] [comments] |
| Posted: 09 May 2021 03:29 PM PDT So I'm 14 years old and I've been trying to get a six pack for the last 3-4 months. I've been in a caloric deficit but I do still workout at home with only bodyweight and dumbbells cause that's all I have. I do cardio and lots of football drills but that's not the point. I started at 5ft 6, 140 pounds and 16% body fat. I'm now 5ft 7, 122 pounds and 10.3% body fat and I maybe eat something junk food like once a month and that will be like 2-3 of my brothers takis or like a handful of his Cheetos or a piece of a Kit Kat. When my parents eat fast food once or twice a week I will cook my own chicken and when they order out ice cream I don't get any. I only eat natural sugar and very little processed sugar but almost none. But I still don't have a six pack even with 10.3% body fat. So I want to know what I'm doing wrong. I've done hours or research and the only things I can find is that my genetics are very bad. So that's what I was thinking and maybe it's impossible for me to get a six pack. My parents say that I'm not far enough into puberty but I don't believe that because my bicep and leg muscles have gotten way bigger and my voice is pretty deep. I also forgot to mention that I train Abs 3-4 times a week and the last 2 weeks it's been 6 days and last week it was everyday. So does anyone know why my body fat is this low but I haven't got the results I wanted? [link] [comments] |
| Can I do the same workout routine more than once in the same day? Posted: 09 May 2021 06:12 PM PDT I know this is gonna be a dumb question but basically what I mean is so say in a PPL routine and I have this on a push day: Overhead press 4x5, 1x5+ Bench Press 3x10 Incline Dumbbell 3x10 Overhead Tricep 3x10 Lateral Raises 3x10 Dips 3x10 Can I do this workout more than once on the same day for example I do this workout with all sets and reps completed then like a 10 minute break or so and do it again or is it better to only do it once and move on once you can do them with good form. I'm a beginner if anyone couldn't tell lol but any help would appreciated Edit - The workout routine was meant to be bullet pointed I don't know how I've managed to mess that up [link] [comments] |
| Could really use someone to rate or maybe improve my program Posted: 09 May 2021 01:23 PM PDT Hello, so i am extremely new to training and pretty dang weak currently, but i would love it if someone could rate or improve my current program. So this is currently what i do after warning up 15x glute kick backs 20x sit ups 7x wide armed pushed ups 10x i don't quite know the name of this but you sit down and pull your legs into yourself then slowly push em out again and Keep doing that (sorry for the bad explanation) 15x tricep dips 50x russian twists (all in all, not for each side) 7x wide armed push up I do 4-5 sets of that and then i end the day with 10 push ups with my arms as close to me as I can Thank you in advance and sorry for any formatting and or grammatical errors [link] [comments] |
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