Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-22 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-22
- The 5 Pillars of Progress
- An underrated benefit and progress of a different kind
- Made a dumb android app for tracking Grease the Groove reps
- Making the most out of limited leg space pullups
- Best plan to workout each muscle group twice a week
- Gift ideas - need some help
- Bodyweight training to lower back and abs stronger
- Advice on whether a weighted pull-up wager is possible.
- Eating Six Pack Diet
- how can i training in a cramped area with little to no tools
- Some exercises for side deltoids
- 6 Day Kickboxing Split
- Tight Elbows
- Why can't you pump up your abs if you're overweight?
- Running more and losing muscle... only!
- An update, from my last post
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-22 Posted: 21 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: 22 May 2021 06:21 AM PDT Most of us struggle to achieve our fitness goals for similar reasons. We hit a plateau with our training and find ourselves just going through the motions as our motivation drops off. Even worse, we get injured and struggle to just get back to where we were before. Here are five points that are crucial to making steady progress and shaping realistic expectations around doing so. 1. Consistency"Your success in training is the accumulation of effort over time. Any time you aren't adhering to a program is wasted time, so start, even if what you start with sucks. There is no optimal program." — u/m092 You've heard it before and you've heard it for good reason: consistency is key. Achieving any goal is simply a case of putting in the reps, over and over again. If you want to become a better runner, you must run; if you want to lift more, you must lift more. Therefore, at any level of training, consistency should always be the primary focus. A good program and hard work are both important but they won't do much for you if you quit. The thing is, being consistent is hard. Most people can't do it. Those who can reap all the rewards. Whatever your goal, you must be consistent with the process (the set of habits that lead you to progress - more on this in Part 2). If you're just starting out, set the initial bar low. Don't worry about the numbers, just focus on showing up and let time take care of the rest. You're not special - it's the same formula for everyone. The mistake people make is wanting to be consistent with too much too quickly. This usually means that in the long run they burn out and return to old patterns of behaviour. Find a rate of progress that you can be consistent with as this will vary based on your prior experience. If you're not already in the habit of working out, you can't expect to suddenly start hitting the gym five times a week. If you've never bulked up before, you can't expect to start eating an additional 500 calories every day and not get sick of it pretty quickly. 2. PatienceIf you're a beginner getting into the gym, you're probably going to be weak for the first 3-6 months. If you're a beginner getting into running, you're probably going to be slow as hell. Who cares? In a year or two, the difference will be night and day. Would you rather be impatient and not achieve your goal at all or take a slower approach and actually follow through? Alongside consistency, you must cultivate a greater degree of patience. Focus on gradual, sustainable improvement and you'll go pretty far. Focus on immediate results and you'll probably get carried away - think injuries, think burnout. It's easy to get carried away when you're making progress. When it feels like you're racing in the right direction, it's wise to recognise that you'll probably at some point experience the other side of that coin. Perhaps you don't need to tick off all your fitness goals in the next three years but over a longer time frame instead. Impatience can obscure the bigger picture. Realise that as long as you're showing up, you're moving towards your goals and as long as you're moving towards them, they are within reach. So make a commitment to yourself to stick with it; to take your time and to trust the process. 3. Recovery/RestWhen you're committed to the long-haul, you don't care about missing a day here and there. If you've been consistent in showing up and patient with your expectations, taking a day to rest when something feels off (or you just don't feel like training) isn't an issue - in fact, it's probably a good thing. Don't let perfectionism cloud your judgement. As Tim Ferriss explains in The 4-Hour Work Week, "Focus on great for a few things and good enough for the rest. Perfection is a good ideal and direction to have, but recognize it for what it is: an impossible destination." Further, don't buy into the idea that working hard means resting less - it's the opposite. Pushing in one direction requires an equal push in the other. You can choose to consciously sustain this balance by taking the time to recover when needed, or you learn the hard way by getting injured. This is particularly important when you're first starting out as your body isn't acclimatised to the stress you're suddenly putting it through. More often than not, insufficient rest will lead to lower quality workouts which will then lead to less motivation on your part, less consistent effort, and ultimately, less results overall. Think long-term baby. 4. Quality Over QuantityBy lifting with your ego you're doing your future self a disservice. Using bad form may get you a few more reps today, but usually at the cost of better results in the future. Those extra reps might make you feel like you're killing it in the moment - but they could also lead to a week off as you take time to recover. To reach our long term goals, we must place quality over quantity. Take pride in your ability to perform movements well. A clean set of pullups is more impressive than whatever they're doing over in the CrossFit section. Again, you're not above the process - using bad form will catch up with you, it's a question of when it will happen, not if it will happen. Realise that when you go on YouTube and see those guys making L-sit pull-ups look effortless, it's because they first learnt to do 1 with strict form. From there, 1 became 2, 2 became 3 and so on. They didn't bad form their way to perfect technique. 5. Progressive OverloadIncremental progress. That's the key to improving. Progressive overload is about gradually increasing the strain on your body so that it's forced to adapt and come back stronger, faster etc. For example, when it comes to lifting, we can do this in four main ways:
But if your goals lie outside of lifting (and some probably should for the sake of balance and longevity) the same concept applies - the general idea is to increase the workload (or stress) on your body. To do this, find ways to challenge yourself ever so slightly. In turn, this will become a habit - you'll always be looking for small ways to improve and it'll show in the results you achieve. [link] [comments] |
| An underrated benefit and progress of a different kind Posted: 22 May 2021 01:39 AM PDT Bodyweight exercise is of course so great for your strength and mobility, but something I don't see mentioned too much is how well it trains your awareness and control of each muscle / movement. I love seeing the crazy progress you guys make and the really difficult skills, but for me it's a lot slower and more basic. So to have gained so much control over my body is really rewarding for me when I think back to where I started. A few years ago, if I was told to "tighten my core" I had no idea what to do. Do I tense my pelvic floor? My glutes? Suck my stomach in? All of the above!? But doing exercises like dead bugs, hollow body, etc has taught me to individually control them all. I used to think it was impossible to tense your core with no glute activation but now I see that they can all be separately controlled. It probably sounds really dumb to you guys but as someone who was sedentary for many years it's such a cool thing to me. Similarly with your shoulder blades, just being aware if they are up / down, forward / back is awesome. When I started pull-ups I didn't even think about it, I just grabbed the bar and pulled. But now I can choose if I want to use my forearms or my back more, I recognise when my shoulders are down for pulling, whether I'm rounding my back at the top, etc. Lastly, and possibly the most important, pelvis position. I have quite bad anterior pelvic tilt which has made some exercises tricky. When I first started, I genuinely thought doing a hollow body hold was easy (which for many of you it probably is, but for an absolute beginner no way!). Turns out I was doing it with a massive arch in my back, so I could hold it but I was putting so much strain on my lower back that I hurt it for a long time. When I finally went back and learnt how to do it properly, with my pelvis forward (or neutral at least) I couldn't believe how difficult it was. Suddenly that position forced my core to do all the work, it feels great to do it the right way and no more injury. Well, I think most of these things would be fixed by having a trainer or a friend with this knowledge, but it's been quite a journey on my own. This sub has been awesome and inspiring, thank you. [link] [comments] |
| Made a dumb android app for tracking Grease the Groove reps Posted: 22 May 2021 02:14 PM PDT It's here: https://play.google.com/store/apps/details?id=site.arashout.grease_the_groove_tracker It's a pretty simple app that helps you keep track of how many reps you have to do each day. Anyway hope it's helpful for some people, I use it for myself. If you find any bugs or have ideas any features or enhancements let me know, and I'll try to implement them. (No promises though!) [link] [comments] |
| Making the most out of limited leg space pullups Posted: 22 May 2021 11:21 AM PDT I have a pullup bar at home, If I place it high enough so that my legs are straight in a deadhang, I can't get my chin over the bar because my head touches the roof. But if I place it lower so that I can do proper ROM, I'll have to do something with my legs, this is what I'm asking: What is the best leg position when you can't have them straight so that the core etc are still properly worked during the pullup? I was thinking doing an L-sit position, or if that's too hard for me atm a little lower than L-sit? Or would it be better to cross the legs or have them behind me? [link] [comments] |
| Best plan to workout each muscle group twice a week Posted: 22 May 2021 02:02 PM PDT Heyy there this is my first post on reddit btw but here it goes, so since the gyms opened up ( 1 month we're I live) I been going around 5-6 times training one muscle group, now I know generally people call this a shit split but after being out the gym for so long and battling depression during quarantine I lost alot of progress I had done over the last 3 years I had been going so I felt I had to take it slow and tbh I had better results than I expected and already feel much better so i want to start training a bit heavier to speed up the results per say so does anyone know the best muscle groups to train together so I can hit them all at least twice ? Have in mind I just got my shit finished with colly and I'm not working atm so I pretty much got at least 5-6 days free. [link] [comments] |
| Posted: 22 May 2021 05:35 PM PDT Hey all, So a great friend of mine has been taking the time and essentially been my personal trainer in his home gym. I would say he has about everything he wants from a weights/gym perspective but I would like to get him something in the $500-1000 range that is one of those things that people don't usually buy for themselves but once they get it, they love it. One idea I had was a wall timer because he's constantly fussing with his phone and setting the next timer. One I was looking at was this one : GymNext - Flex Timer | World's Most Powerful Gym Timer Has anyone used it? Is this something he may use once or twice then go back to the phone? Any other ideas/suggestions you have I'm all ears! Would love your help. Thanks! [link] [comments] |
| Bodyweight training to lower back and abs stronger Posted: 22 May 2021 10:34 AM PDT I have had a mishap at the gym about an year ago when my L4-L5 discs bulged. I did recovery physio but an year later the situation just got worse, probably because of the sitting posture during work. Now when I got my MRI, the doctor told me that my lower discs are pretty unhealthy and I might be on the verge of surgery if I do not take care. According to doctor's advice, I haven't been doing weights at all. Doing pushups, pull-ups and some cardio exercises. But are there people who have recovered from this without a surgery? What can I do to make my back stronger? I do the exercises from the physio, but are there any specific stretches or exercises I could do to make my back and abs stronger? Doctor's advice is to avoid all forward bending exercises for a few months at least. I am in my 20s and I do not want this on and off pain to be chronic, please advise. [link] [comments] |
| Advice on whether a weighted pull-up wager is possible. Posted: 22 May 2021 02:17 AM PDT Hey! So, my friend wants to make a $1000 bet with me regarding weighted pull-ups. I used to be in incredible shape back in college (collegiate gymnast). It's been about a decade since then and I haven't stepped foot in a gym for about the last 5-6 years. I'm around 25% body fat right now, weigh 133 (yes, I'm short), and can currently do an impressive SIX full pull-ups. My friend, who's been sticking to the fitness lifestyle this whole time is trying to motivate me back in (which I'm trying to do regardless). He wants to make a bet with me to see if in 12 months I can do 10 proper (full extension between each, and shin over bar, grips lightly wider than shoulder facing away) pull-up with a 45lb weight strapped to me. Back in the day, I could do around 20 with 50lb, but I was also like 150lb at around 8% bf and pretty much exercised as part of my "job" alongside being a student. Do you all think it's possible? I'm on the fence. I think it COULD be done, but not unless I'm pretty much focusing on training like it's a part-time job, which I can't do. I've been getting back into rock climbing and about 75% of the people I've asked don't think it's doable, they think 25-30lb is more reasonable. The remaining 25% of people think it would be a walk in the park. To clarify the bet. He wants it set so that if I CANNOT get it done, I owe him the $1k, if I can get it done, he owes me the $1k. I have 12 months from the day I accept, but I can't cheat and start training and then start the wager. I did tell him I'd like a solid month to sort of see where I'm at. I think the first month or two would basically be me being sore for 5 days between workouts and get from the 6 to 10 at just my own body weight. Thanks! [link] [comments] |
| Posted: 22 May 2021 03:31 PM PDT So I'm trying to build a six pack for summer. I've been working out 5x a week for the past 2 months with barely any junk food. I had an ice cream 1 week ago and then I have had basically nothing junk food other than that and I've been in a calorie deficit. I'm 5ft 7 119 pounds and I don't see abs yet but I was just wondering if I have like a cheat day today and have some junk food is that just throwing away everything I've been doing for the past 3 months. I have 700 calories left for today but I feel shit if I eat junk food like some chips or Ice cream. Should I stay strong on my diet or should I just fuck it [link] [comments] |
| how can i training in a cramped area with little to no tools Posted: 22 May 2021 02:11 AM PDT The only place i can train in is a 1.25 mt2 storage unit whose 1/2 of the surface is taken by a shelf (the rest of the stuff is movable). I tried in that room a few months ago the basic bwf training suggested in the wiki and,even if i was doing right (with some adjustments), it was difficult: the only tools at my disposals where a shelf, a ladder, the pavement and the walls. I enjoyed the training but i was afraid to injure myself especially during this exercise because my left wrist was bent almost 90 degrees to the left and that is the only way i can do that exercise (i tried with the bedsheet method on the door but i almost broke the door). Now yesterday i broke apart a desk and got out of it a large aluminum bar that i could use but still i feel kind of cramped in that area (due to the ladder being opened and the shelf. any tips to maybe replace this exercises with something that doesn't use pieces of furniture that occupy space? thx [link] [comments] |
| Some exercises for side deltoids Posted: 22 May 2021 05:37 AM PDT It's straightforward, what are some of the best exercises in calisthenics for the side deltoids? I've been doing calisthenics for a year or so and have seen some really good muscle gains and improvements in the exercises I do and so far have no issues with any exercises. We all know that the bodyweight exercises are all compound movements which works the different muscles at the same time and also require coordination between them and that's why it sometimes become harder to isolate a particular muscle group. Horizontal and vertical pushing takes care of anterior deltoids. Horizontal pulling (like rows) and pullups will take care of rear deltoids. But it's hard to isolate the side ones, although it may work in these exercises to some degrees but it's not enough. I have some really good development in my front and rear delts but underdeveloped lateral ones. So, are there any exercises in bodyweight which really focuses on the side delts or should I go for the weighted isolations? Which to be honest I avoid in most cases. Anything you share would be highly appreciated [link] [comments] |
| Posted: 21 May 2021 03:25 PM PDT This is a workout that my old kickboxing master had me on to train for my first (and last) "semi-pro" fight. I lost the fight, but this workout helped me build a lean strength that stayed with me for years after. This workout is brutal and is absolutely not for people just looking to exercise a bit. It takes dedication and endurance. And, as you would see from my post history, I am far from an expert. I don't make any claims to have researched the science behind this. All i know is that a K1 and eastern league boxing champion put me on it and I got results. Basics:
Every Day: Every day you should do the following. On push day reduce pushups by half. One pull day reduce pull ups to 3:
Push Days Superset 1: 5 sets of ring dips x 10 / dumbbell press x 20 Superset 2: 5 sets of ring pushups x 20 / dumbbell flies x 20 Finisher: 3 sets of ring tricep extension x 10 10 2 minute rounds on the bag 3-5 mile run or long-distance bike ride Pull Days Superset 1: 5 sets of pull ups x 10 / alternating arm dumbbell rows x 10 each Superset 2: 5 sets of bodyweight rows x 15 / Reverse dumbbell fly x 15 Finisher: 2 sets of dumbbell bicep curls x 20 30 minutes of Striking drills on pads, shadow boxing, or bag wind sprints Leg Days Superset 1: 5 sets of dumbbell squats x 20 / bodyweight lunges x 20 each leg Superset 2: 5 sets of box jumps x 20 / side to side jumping squats (skier lunges) x 20 3 sets of dumbbell calf raises x 20 light pad work or shadow boxing Edit: this routine doesn't include sparring because this is mostly just the conditioning portion. If you are training for competitive fighting you could either add sparring on top of this or substitute it for one of the cardio groups. Either way, listen to your body. Sparring when you're exhausted can increase the risk of injury. If you feel strained, decrease the strength supersets to 3 or 4 instead of 5. ------------------------------------ so there it is. This workout took me from "wiry" to the best shape of my life. I could never do it again, becasue this is a young man's workout and I am pushing 40. But, I went 5 rounds with the real deal and won 3rd place in a tournament based on this workout. And, while I was never a great boxer, this workout ensured that even at the end of the fight I had the gas and strength left to dish out punishment and stay on my feet. I am 100% open to feedback on this and am not at all going to be defensive. This isnt my hill to die on, just a workout for people who are looking for something sport specific. [link] [comments] |
| Posted: 22 May 2021 08:14 AM PDT Hey sorry if this formats weird I'm mobile. So Ive [M16] been doing stuff to work on being able to do my first pull-up and I started with dead hangs. Could barely last 30 seconds but whatever, gotta start somewhere to get some grip strength. No problems just some calluses which is normal. But then I started doing some, I guess incline pullups with a trx like system. Felt fine, wasn't twisting my arms or lifting from my wrists because definitely learned my mistake from doing that before. Next day after one proper "routine" of 4 sets of 10 cause that's all I had time to do, my "inner elbow" I guess is what you call it is tight as hell. Not unbearable by any means but still uncomfortable. I just wanna know if this is normal. I'm pretty much a beginner at calisthenics so I'd understand if it's just normal beginner pain, just wanna make sure I'm not harming myself and allowing myself to progress. Also would be helpful to know what I can do to treat it, should I continue to train with it? Certain active recovery things I can do? Things like that. [link] [comments] |
| Why can't you pump up your abs if you're overweight? Posted: 22 May 2021 01:43 PM PDT For some reason, nobody thinks that the abdominal muscles are structurally no different from the remainder of the muscles in our body. That being said, many fear that resistance training could cause them to grow muscle mass. However, nobody is afraid to overtrain the abs. The logic here is simple: "If I do not train my abs, I won't see the relief on my stomach, even when all the surplus fat is burned!" There are other reasons why many of us work more zealously within our abdominal muscles than the other muscle in the body. For many people, the word "weight loss" is related to doing exercises for the abdominal muscles. Apparently, the parable of local fat burning with the assistance of exercises, which arose at the dawn of the birth of sports, isn't very easy to eradicate from our consciousness. No matter what proportion the trainer insists that abdominal training won't be ready to reduce fat stores, at heart in our hearts we still have a glimmer of hope that this is often not true. In any case, the foremost complete clients of gyms are especially wanting to train the press, secretly hoping that this may help to get rid of the stomach. The abdominal muscles are the sole muscle group that will really easily overdevelop or "pump" The ideal abs workout strategy is as follows:
[link] [comments] |
| Running more and losing muscle... only! Posted: 21 May 2021 10:12 PM PDT Hey all! Please delete if not allowed. This post does discuss aesthetics so I apologize for my vanity in advance - lol. For starters, I'm F, 21, 5'4.5" and about 120 lbs. I like to run a lot! Back when I was running 5km a day, my physique was weirdly very easily maintained. Not sure if they were newbie gains (though I've been running for forever... and lifting weights through most of COVID and long before, until recently), or maybe I'm just an "easy gainer." By physique I mean I had a nice round butt without even having to squat - the running did all the "leg work" for me. So even when my gym closed down again for COVID - I wasn't too bummed, aesthetically speaking (sorry that's my second pun). I've always had a lean and strong core and a set of meh abs so I'm not too worried there. Now I've gotten bored with 5km a day and started running 10km a day. The ONLY change I have noticed is a smaller bum. I even tacked on some more protein (not powder, just more meat etc.) and started doing dedicated glute/leg workouts after my 10k. Why did ONLY my butt get smaller and what am I doing wrong! I don't want to give up my 10k route yet ): Thank you in advance. [link] [comments] |
| Posted: 21 May 2021 03:18 PM PDT (About 2 months ago, got removed for some reason? Just wanted to give an update.) The last 2 months... have been hard. Very hard. I've had exams, a fuck ton of stress, etc. I haven't lost any weight. My original post is: So, to get into the heavy shit, i'm really not athletic. I haven't exercised at all, for about 7 months now (Pandemic, quarantine, etc.) I really struggle with finding the drive to exercise at all. But, here's the kicker: i hate my body as i am now. Every time i get out of breath from doing something miniscule, i feel ashamed of myself. I feel pathetic. I want to improve my body. But i have no idea where to start. I tried doing push ups, i can't even do that. I'm incredibly stuck. I have no idea where to start from here. Any sort of advice i would REALLY appreciate. And now: I hate myself even more. I'm trying to be more positive, but fuck, it's hard when i had to put up with a "friend" making fat jokes and comments over the last 4 years, and me being too much of a pussy to stop it. I feel like a tub of lard, i absolutely hate how i look now. And the worst thing? I know i won't change. I just won't. I'll start exercising, and in about a week i'll just stop. I'm pathetic. Supporting anyone else who's trying to lose weight, though! Good luck! [link] [comments] |
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