Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-14
- The Parkinson's Routine?
- I just skinned my first cat!
- “You can’t train legs with calisthenics”
- The BEST routine is the routine you enjoy doing
- Have you witnessed the Dunning Kruger effect?
- fit people with slow metabolism who have come down to a low body fat percentage, what is your diet?
- Is this workout good for building strength and also training skills?
- how to overcome overtraining?
- Right shoulder gives me problems with exercises especially pull ups/push ups
- Alternatives for dips?
- Struggling to lose the Pandemic 15!
- Looking for advice - I recently lost almost all my arm strength + consistency
- Will I lose my bum if I lose weight?
- How should I work out as an intermediate?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-14 Posted: 13 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] |
| Posted: 14 May 2021 06:14 AM PDT Hi, r/bodyweightfitness! I'm a pretty casual lurker here, and I apologize in advance if this kind of post isn't kosher. Unfortunately, my dad was diagnosed with Parkinson's disease earlier this week. He's 63 and overweight, but fortunately he uses a stationary bike and rowing maching for ~60 minutes/day, 4 days/week. So despite his limitations (knee replacement, hand tremor), he has built up some decent muscle endurance. His doctor recommended pilates and light calisthenics as good treatments, as exercise is one of the best ways to combat this really terrible disease. I searched r/Parkinsons but couldn't find much, despite this disease being really common (200k US cases/yr). I'm wondering if this sub could help me come up with "The Parkinson's Routine" as an alternative to the recommended/minimalist routine? I think it could really help people, in addition to me getting a decent sweat in with my dad. Edit: Adding some more detail around my dad's limitations. Here is a pretty good representation of my dad's physical condition. His hand shakes, but only when he's not using it for something. PD is progressive though, so eventually the tremors will persist and he'll get more rigid, which is why these types of exercises are valuable. [link] [comments] |
| Posted: 13 May 2021 06:07 PM PDT Made a goal on March 1st that I'd like to be able to do a front lever. Did some research, was convinced to first start with a back lever. And as you may know, one step of the progression is to skin the cat AND I JUST DID THAT TONIGHT! It was strange, I was so close for a couple days now but there was a mental block stopping me. I'd get my feet above my head but would get scared about then extending my legs and falling on my face or wrenching my shoulders. Finally asked my brother to spot me, and he was a good sport about it. Tried two additional times but was unable to pull back through, had to drop both times, but hey. I know I can so it now. Gonna rest up and try again tomorrow, it's so much fun. Excited to continue my progressions. Thanks for reading me geek out about my fitness. Feel free to post any tips or questions. May good health and wellness be with you all. EDIT: skin the cat example SFW ya goobers [link] [comments] |
| “You can’t train legs with calisthenics” Posted: 13 May 2021 09:55 PM PDT Edit: I think a lot of people missed the point of this post and of the informative video I made. Weight training for legs (or upper body, for that matter) is great and there is nothing wrong for it. This video is just on the best practices for those who wish to train their legs with bodyweight exercises instead of weights. Both options are great, and starting a fight over this was not the intention. Original post: Nonsense. Let's learn how to train legs the right way with calisthenics exercises. I transformed mine from chicken legs to pretty athletic and muscular ones in 6-7 months with bodyweight training. The problem: Most of the videos on YouTube on "calisthenics leg training" are an embarrassment to our sport. I can understand why someone would think calisthenics leg training is hopeless after watching a video that says to just to bodyweight squats 3 days a week to get massive legs. Don't even get me started on hamstrings- these videos almost never even include hamstring training at all. The solution: 5 reps is a good number for strength and hypertrophy. Thus, for good strength and hypertrophy with calisthenics leg training, you must find bodyweight leg exercises that are difficult enough that they/their professions can be used in 5 rep sets (in which you can use good form but have a real challenge too. Best exercises (there are multiple names for some of these): 1. Quads Natural leg extensions Sissy squats
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| The BEST routine is the routine you enjoy doing Posted: 14 May 2021 01:01 AM PDT I have learnt this atlast. This sub got me into believing that exercise and muscle are good things. Previously I was of the notion that exercise is for dumb people. At least I was brought up thinking that. That's why all I did was work and no play. What did that make me? A dumb and lazy person. Cutting to the chase, I got to know about the old RR. I tried to start on it but never continued for more than a week. It simply overwhelmed me. Then I used to watch videos and articles about success stories. But never got to implementing those myself. I planned on starting with smaller routines but the demon in my mind always said "If you can't do the RR, don't do any other routine at all. Because you will be missing out on training the XYZ muscle." Then this year came the BWF primer and I got to know about the youtibe channel by Kboges. Something clicked and I started on the BWF primer. I can't believe how much confident I am now. For a beginner the complication of the routine doesn't really matter. What matters is a routine you can do consistently and not burn out. I am now 1 month into doing the BWF primer and still feel it is a good workout. My goal was never to get buff. I wanted a lean physique, and enough strength so that just thinking of doing regular chores doesn't put me in a bad mood and ruin my day. I am less irritable now. I believe many of you in this sub started with something non RR that suited you. This thread is for sharing your stories about your beginner routines and how they helped you. GO! Edit: Those who are commenting kindly share your routines too. I mean the routines that got you started and helped you maintain consistency. [link] [comments] |
| Have you witnessed the Dunning Kruger effect? Posted: 14 May 2021 11:30 AM PDT I was at the gym yesterday training today and I've been a long time member there. I've been training for three years and I'm known as the only guy there that really does calisthenics and for me, I 'd consider myself a high level intermediate since I'm able to so some things like straddle planche, levers, free HSPU, and I'm pretty mobile/flexible. Well, in the middle of my workout session, these two younger guys (early twenties) come up to me and ask "hey, do you do calisthenics?" and I reply with basically "yeah, but for me, I like taking more of a gymnastics/circus approach to my training since I like clean form and work a lot on mobility n' stuff too". We make conversation for a few minutes and here's how the rest of the conversation goes: Guy: Yeah, I do calisthenics too and I'm actually really good. Me: Oh nice, nice! I'd consider myself good compared to the average person, but compared to any higher level calisthenics person, I'd say I'm only at an intermediate level. I've still got a long way to go to where I want to be. Do you know how to planche by any chance? Guy: Yeah, I do, I can full planche. I learned it when I was in my dojo when I don't train martial arts. My parents own a karate school and you should come by, bro. I can even give you a free session and coaching session and I can probably give you a discount on any fees if you decide to enroll with us. This is where I mentally raise an eyebrow since this neckbeard looks like the only weight training he does is lifting chocolate bars and soda into his mouth when he sits on the couch. The guy wasn't obese, but he clearly had a pretty pudgy beer belly which you could very visibly see through his tight compression shirt. Who knows though, maybe he used to be a former rings specialist or something and just let himself go. I digress: Me: Oh shit, that's insane! A full planche is so hard! I'm only at a straddle and I'm working towards full now. Could you show me your full planche!? Guy: I would, but I hit shoulders today from doing lat raises and dumbbell presses so I'm burned out. Me: Do you think you could straddle right now then? Guy: Nah. I have shit flexibility so even a straddle planche is basically a full planche for me since my legs don't go far apart. Me: Oh... Guy: Here, show me your planche bro, I can give you pointers I proceed to jump into a straddle handstand and then lower myself into a straddle planche and hold for ~5 seconds before I slowly try to bring my legs into a full and I give out from the intensity at a certain point where my legs get closer. Me: How's that? Guy: .... Me: ? Guy: Your form is bad, bro. You need to work on your form. I notice when you go down into it, you stop breathing and hold your breath. You got to breath and relax. If you strain yourself like that, you're actually making it harder. When I planche, I always breath since it actually makes the exercise EASIER. The more relaxed your muscles are, the less tense you'll be and the less energy you'll use to planche. BREATHE. You're also leaning too much on one side when you planche. You're probably right hand dominant, right? When you go down to planche, you're putting almost all your weight onto your right side so you're making the planche way harder than it should be and you're also making your form OFF. You need to lean more to the left so that you put weight evenly on BOTH arms... NOT JUST ONE. Also, you should use a pair of handles or dumbbells as handles instead of planching on your hands, bro. If you planche on your hands, you'll weaken your wrists and you actually way more natural power when you planche on handles (note from me: he's talking about parallettes). Any good plancher knows this. I'm too tired from my workout earlier to show you a good planche, but I'll show everything I'm taking about to you this way. Just imagine my arms were straight instead of bent. Mr. Beerbelly proceeded to grab a pair of dumbbells as paralletes and do the worst bent arm, banana back, knees bent, toes completely unpointed straddle bent-arm planche that I'd ever seen in my life. Imagine this but with paralletes instead and even more banana: https://i.ytimg.com/vi/nO89LnGNpBs/maxresdefault.jpg Guy: See? I'm evenly distributing my weight on both arms and I'm BREATHING in the position. Using the handles makes it waaaay easier on my wrists and I don't wrist overstretching my wrists and I'm way stronger than I could be on my hands doing it. At this point, I knew this jackass was full of shit. If any of you guys want to see my planche form, here it is (for fucks sake, I even have my toes perfectly pointed). As far as I can tell, I don't think I'm leaning on my right arm AT ALL: I will say that I know I can use a bit more protraction at the scaps (which I'm working on), but I think the form is pretty damn solid overall. I reply with pretending that he's right since I don't want to get into any arguments since I'm not a confrontational guy and I already know he's a dumbass talking out of his ass. Plus, I just want this guy off my back and want to get back to training ASAP. Here's how the rest of the conversation went: Me: Oh, really? Thanks so much! I'll make sure I work on all those points (which of course, I won't) Guy: Yeah, dude, you may have lots of room for improvements, but you've actually got lots of potential. I'm an instructor at the karate school that my parents own and it's really close by to here too. It's called "WhateverHisMcDojoWasNamed" and I can give you a free session on your first session. I can teach you more about planching and calisthenics, but obviously I can also give lessons on martial arts. Karate and jiu jitsu are our specialities, but we also incorporate some tae kwon do and boxing/MMA into our training as well. You'll really enjoy it and I can give you a discount on tuition fees too. Are you free on Tuesday? Me: Yeah, I'm free! I'll go Tuesday after work (which, of course, I won't). I'll probably be there around 5 or so. It's "WhateverHisMcDojoWasNamed", right? Guy: Yeah, that's the one. Just show up and mention my name to the front and they'll take care of you from there. Me: Alright cool, thanks! I then proceeded to continue with my own workout while Mr. Beerbelly and his friend/gym buddy walked away. As they walk away, I overhear Mr. Beerbelly conversing with his friend about how he's a calisthenics/martial arts expert and how I have lots of room for improvement but that I still have lots of potential. Just from the feel of it and how he was looking at him, I could tell that his friend/gym buddy was starting to get skeptical of Mr. Beerbelly's knowledge and capabilities. As a little aside, I think Mr. Beerbelly was trying to look superior since the gym had some young & attractive girls and it was peak hours at the facility so there were just lots of people in the gym in general (I try not to, but I tend to stick out like a sore thumb at the gym since I'm the only one doing gymnastics/calisthenics training). End of the story Okay, I know that's a long story, but my question is twofold:
Obviously, Mr. Beerbelly is at the Peak of Mt. Stupid (who knows, maybe he'll be there forever). Looking at myself objectively, I would say my skill level is slightly past the Valley of Despair and is maybe 2/10ths of the way on the Slope of Enlightenment and to where I want to be. I've personally also been on the Peak of Mt. Stupid (not anywhere to the same degree as Mr. Beerbelly though) and I'm just glad that I'm getting better at my craft and less stupid than I used to be before. TL;DR: Have you ever experienced someone who's been super incompetent at calisthenics try to give you or someone else advice because they think they're an expert and what's been your experience? Have you ever been a victim to the Dunning Kruger Effect and where you do you think you lie on the Dunning Kruger Effect graph? [link] [comments] |
| fit people with slow metabolism who have come down to a low body fat percentage, what is your diet? Posted: 13 May 2021 08:27 PM PDT M18, 5'8" here. Came down to 77 kg from 100 kg within a year while being at calorie deficit and on ketogenic diet and bodyweight training. Ever since, the weight loss has just stopped there and I'm just maintaining this 77 kg weight. I have packed on some muscles but due to my body fat storing mechanism, I still have saggy chest (sort of man boobs but not gycenomastia) and quite ugly love handles. I wish I could chop those down but since I cannot, I need your help, friends. note: for exercise, I do pull ups, push ups, squats, rope jumping for cardio and started HIIT again recently. [link] [comments] |
| Is this workout good for building strength and also training skills? Posted: 14 May 2021 08:36 AM PDT Hello, I am training with only my bodyweight 3 years and I would like to learn some calisthenics skills...Front lever, Handstand push ups, L-sit etc. (In the past I ve been focused on building strength, just doing Pull-ups, push-ups, ..., and harder variants of that.) But I still want to build strenght, but I couldnt make any good workout routine for me. I tried to make some workout routines but mostly it ended because of overtraining or it wasnt that good. Also I tried recommended routines. Now I ve got Workout routine which includes both and I think it is the right way, but still I would appreciate some advice. Routine for day one is Front lever training: 3 min. rest L-sit training: After that I go on strength building: Supersets 3x(2 min. rest): Weighted pull-ups (+20-30kg) 3-5 reps This training takes someting about hour and half and second day something similiar with HSPU and Push training. Then repeat. [link] [comments] |
| Posted: 13 May 2021 03:46 PM PDT So i've been on and off training the past few years, i would train for 5-6 months then stop because of work, and other... but everytime i get back to the gym i will notice something new-different in my body.. like more injuries which i never had before, once i had a flu for over 2 months... now back again and i am experiencing low libido this time, am unable to have sex, or any feeling down there, but i don't feel tired.. my daily routine will be 1 and half hour of heavy lifting, half an hour of swimming, and another half on a punching bag 6days a week, sometimes 2 weeks with 1 resting day .. i know it's overtraining, but that's how i always trained, can't choose between those 3.. i will eat 3-4 meals, i supplement only with creatine, amino acids, vitamins.. i might be getting old idk i am just 32, but 3 years ago i never had any problems [link] [comments] |
| Right shoulder gives me problems with exercises especially pull ups/push ups Posted: 13 May 2021 10:15 PM PDT Hey all, So I've been dealing with issues with my right shoulder for about 10 years. For the last few years I've been doing body weight/weightlifting but this injury always gets in the way of any exercise I do. My right shoulder always feels tense and locked up and when I do exercises, it takes over and doesn't allow my left side to activate at all. I've had an X-ray done that came back normal and was denied an MRI but have just been stuck with PT. No exercises/stretches have resolved the issue but I'm just being told to deal with it. So how do I allow my weaker left side to get activated and be even with my right? I've attached a video for a better idea on the movement, but it's really frustrating because my right shoulder gets extremely worked out but my left feels like it hardly gets worked at all causing more of an imbalance, and I just want to be able to workout without feeling my body go all out of wack. Thank you for any help or tips and if anyone has any advice! [link] [comments] |
| Posted: 13 May 2021 03:08 PM PDT I'm a beginner who's recently started the RR. I think I simply did too much too soon and perhaps with bad form. Long story short I hurt my sternum doing dips. It's not that bad and I'm working myself back by doing things that don't hurt such as specific stretches, support holds, and banded dips with thick bands so I can focus on my form. But I would like to continue working my chest and triceps the same way a dip would. Any exercise that fill those criteria but don't put so much stress on my sternum? [link] [comments] |
| Struggling to lose the Pandemic 15! Posted: 13 May 2021 10:42 PM PDT 40's Asian Male 5'7'' - 155 LBs - Skinnyfat - Not sure about BMI or Body Fat but all my fat is around my torso, arms and legs are skinny Pre-pandemic I was 140, lean, strong, athletic. I was lifting 4x a week, doing a little cardio 2x a week. I would typically eat two meals a day, a salad with protein for lunch and protein and veg for dinner. But I would also eat whatever I wanted when I went out (which was pretty often), burgers, fried chicken, tacos, etc. I would weigh myself after my BM every morning and was still pretty easily able to stay at my weight by making a slight alteration to my diet the day after eating unhealthy. Fast forward to 2020, I barely exercised, I ate whatever I wanted (mostly home cooking but a lot more carb-heavy stuff and sweets than normal), and I drank more alcohol, specifically more cocktails that I have ever done. I put on 15 pounds. The last month I have been back at the gym, lifting 4x a week (not too heavy, trying not to hurt myself), and doing a tiny bit of cardio which is pretty brutal right now. I am eating much lighter, instant oatmeal for most breakfasts, a smoothie for lunch, and protein and veg for dinner and just a tiny amount of sweets after dinner like fruit and a couple pieces of chocolate. Also drinking more red wine and less cocktails. I have dropped a single ounce. I am beyond perplexed. I just really need some advice here. If I were to guess, one of a few things are going on (or a little of them all:
I just really need some help on what my diet should look like, should I be cutting carbs or not, should I have them in the morning or later, should I focus on protein breakfast or oatmeal, should I cut smoothies or are they fine (daily harvest btw), etc. I'm so confused. [link] [comments] |
| Looking for advice - I recently lost almost all my arm strength + consistency Posted: 14 May 2021 12:30 AM PDT Crosspost with r/beginnerfitness and r/bodyweightfitness I'm looking for advice - around 8-10 months ago I was at the peak of my fitness level - my country was in strict quarantine at the time, so I started working out. I had a 6-pack, could do around 50 pushups, and got better at running / squats. I also started doing assisted pull ups and was getting close to doing one. However, I struggle A LOT with consistency, and have recently stopped working out. I still have a little bit of ab muscle left but not much, and can't even do 1 push-up (can do lots with knees though). Legs are still fine. If anyone has any tips whatsoever on consistency, and also how to get my arm strength back, I would be very grateful. For context: I do not have any issues with weight loss / excess fat, however would like to get strong as I have always been very weak (before quarantine), even as a child. I have some posture problems as a result of this. I am a ~50kg female, and my main goals are arm strength and consistency. Some people are scared of looking bulky - this is not the case for me, I don't really care about it and just want my strength I used to have back, so please include all your tips / any other subreddits where I may get good advice. Thank you! (Sorry if this is too basic / beginner for this subreddit - I wasn't sure so decided to post it just in case, please tell me if it doesn't belong here though!) [link] [comments] |
| Will I lose my bum if I lose weight? Posted: 14 May 2021 03:30 AM PDT Hi guys posting on behalf of my partner Hi guys I used to hit the gym very frequently and developed quite a nice booty which was mainly muscle, however I stopped going to the gym and my eating habits changed and I put on about a stone and a half of fat, however my booty didn't change or shrink it just stayed the same. My question is, if I lost weight would I now lose my booty, as I haven't been to the gym in around a year now so the muscle must've gone? As it is probably comprised now of just pure fat? Or how would it all work. Thanks . [link] [comments] |
| How should I work out as an intermediate? Posted: 13 May 2021 09:46 PM PDT Been working out pretty off and on for the last year and a half, not because of my choice, injuries and whatnot. First was at the gyms and I didn't know too much about working out for a good six months and all that, and then I had to stop going to the gym and started working with calisthenics for the rest of that time including now. I don't know if you would call me an intermediate though, and my routine looks like this: chest day: weighted dips for 3 sets of 6 -9 reps, handstand push ups(against the wall, just started doing them) for 3 sets 5-7 reps, and planche push ups kinda but I've been doing it against the wall its not actually a full planche push up, it's just a normal push up with my hands closer to my waist, but I do that for 3 sets of 8 which I should probably change. pull day: 3 sets of weighted pull ups 8 - 10 reps, 3 sets of weighted chin ups 8-10 reps, then I find a trap workout on YouTube. leg day(today): I go on my exercise bike and put the resistance on 15 and go 6 miles on that then do some explosive leg exercises. ( and calf workouts on yt) and yeah that's how I work out and honestly I don't really know what to do , they say to be consistent with training and I am, but I switch my movements out a lot, like today I didn't do weighted one leg squats because my legs were too fatigued . I try to see a bunch of tutorials on YouTube, for my chest specifically because I do really good with my leg and pull days but my chest days are a mess. I see these people doing these advanced exercises and stuff but I don't see how that builds muscle. I guess I'm just looking to improve my training for strictly hypertrophy , for sure with my push day . I've been struggling with that. The few times I've been able to go to the gym recently I notice a change in my mass immediately and with calisthenics I don't get that. Any advice on how to improve my training to get better for purely muscle? I don't really care about doing things like the planche or human flag all that much. [link] [comments] |
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