Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-24 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-24
- My 1 year Body Transformation, calisthenics journey, and personal growth
- 1 Year bodyweight report, I need your opinion :).
- Best routine for Pre-Beginner?
- How do I correctly assemble a doorframe pull up bar?
- Can you critique this free workout routine?
- Why are monkey bars so much harder then when I was younger?
- When do I know I'm capable of doing a planche?
- Bodyweight/banded workout for martial arts
- Dislocated shoulder
- Lost rugby player
- Hybrid programming approach
- I'm not getting progress on pull ups
- Combining RR with exercise on other days..?
- Feeling Sick/Dizzy or light headed after any workout
- Pistol squat leaning/form ?
- Motivation Issue
- I did my first muscle up then forgotter how to do it again
- beginners routine for leg strength?
- False Grip and Ulnar Nerve Issues
- Upper/Lower split Workout
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-24 Posted: 23 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] |
| My 1 year Body Transformation, calisthenics journey, and personal growth Posted: 24 May 2021 05:16 AM PDT As I look back upon this year I truly realise how much I have grown as a person. This has been the most valuable year in my growth in my whole life so far and marks the point where I realised that I only have one life. Almost a year ago, I had started grade 9. Unexpectedly I had been placed into the extension class in my school which was basically for smart kids. In one of those classes, I was sat next to this gorgeous Asian girl. I had such a massive crush on her and I somehow managed to start to text her through pure luck. After about 2 weeks of texting I told her "if I beat you in an arm wrestle in 3 months you'll be my girlfriend?". she agreed even though she was suspicious and I did that right next to my best friend. He had been the one to suggest it at the time, to him it was a random suggestion. But I had actually gone through with it and texted her that. At that moment I and him agreed that I would start working out hard to beat her. For context, I was an incredibly skinny kid weighing about 42kg and she was about 56kg. Plus, she was an athlete and was naturally strong. So it was going to be hard. I could've just done bicep curls at the time and won. But I wanted to train normally. So I started doing HIIT workouts by Chris Heria as my best friend suggested. I started running and because I was an idiot and ran too much and ran down on declines. I got a shin splint. So, I started just doing loads of pushups everyday. I did ab workouts. I went to the school gym every day. Then the day came and during this timer I had started sitting at her table in Japanese class very awkwardly. we arm wrestled and I lost easily while all her friends cheered her on. Then another 3 months passed by and at this time I had got rejected by her. But I still wanted to prove to her I could achieve my goals and at the end of the 3rd term, I beat her. I kept working out like I usually did until the end of the year and at the start of the holidays I3-day started doing a 3 day split where I would do shoulders - push - legs At the end of the year, I couldn't bench 40kg. At the start of next year, I could bench 50kg. Just recently I also benched 60kg but I haven't been able to replicate it in the past week which made me feel down. At the time of the 60kg bench press, I was 51kg which was a big milestone for me. As of late, my pullups have increased to about 14 or 13 in a row(all my reps are full ROM and clean) My pushups have increased to about 45 or 50(though I haven't tested I can feel that's about where my max is) My overall health has increased significantly and my mindset is much better than it was a year ago. Pushups 8/10 -> 45/50 pullups 0 -> 14/15 dips 0-> 25 I can do 9 or 10 one arm-pushups in a row though with shit form. My running stamina has increased a lot and I was able to do 50 burpees in a row about 8 months ago. I reckon I could do about 100 in a row currently. My shin splint has recovered and I've been running as a part of my routine. I have recently started the Murph challenge and been doing murphs whenever i have recovered while training handstand on off days. Im about 24 days in and its turning out to be a rough challenge mentally and physically. Also, my crush is now dating my best friend. Which is cool... He was trying to wingman me the whole time but she had ended up confessing to him and after asking me multiple times if I still liked her. I said no and they started dating. I'm cool with it. It's kinda sad but I'm tough haha. But I'm fine with it. I have been focusing on myself and although I'm not too confident about my appearance I'm sure someone i find attractive will end up liking me. If it weren't for liking a girl. If it weren't for having such a good best friend. If it weren't for my commitment. If it weren't for the food I was blessed with. I have so many things to be grateful for. Without them, none of this would've been possible. I also have been on nofap for over 150 days and I'm planning to never wank again cause I don't want instant gratification and I don't need lust or porn in my life. Stay strong people! sorry for messy layout and format lol. I'm not too good at writing haha My 1-year transformation Weight: 41/42KG -> 51KG [link] [comments] |
| 1 Year bodyweight report, I need your opinion :). Posted: 24 May 2021 05:33 AM PDT Hello :), About 1 year ago I started working out. My main objective was to be consistent and train at least 2x/week for a whole year. (Progress & physical changes are welcome of course :p) I started working out 2 to 3 times per week without any material in the beginning. After a 1 month I got a pull up bar, parallel bars & some dumbbells. 5 month ago a weighted vest and 3 month ago an elliptic bike. Currently I train 3x per week (+/- 1h) + 2x elliptical for cardio (40min). My current routine is based on the recommended routine but I tweaked it a bit during the year :
I focus on the form, I do not go too fast and rest up to a minute after each set. I did not changed my diet (my BMI was and still is 21), weight did not changed much (I might have gained 1kg at most). I drink A LOT of water. I'm a 27yo male, 180cm, 69kg. What are the results after 1 year ? :
My plan for next year :
I'm super interested if you have ANY ADVICE (or opinion) :) ! Thank you for reading and sorry for my "almost OK but not quite there" english ;). [link] [comments] |
| Best routine for Pre-Beginner? Posted: 23 May 2021 01:56 PM PDT Hello, I'm 23f, overweight and VERY unfit, but I want this to change. I've always been interested in bodyweight fitness, and have no interest in using complex gym equipment. I'm starting to walk, swim and hopefully eventually run for cardio, but I was just wondering if anybody could help me by advising me what's the best bodyweight fitness routine for a very unfit pre-beginner? I say pre-beginner because when I've looked for beginner routines before, they've always involved things like pushups, and I literally cannot do a pushup... :/ Thanks in advance! [link] [comments] |
| How do I correctly assemble a doorframe pull up bar? Posted: 24 May 2021 03:55 AM PDT Hello fellow bodyweightfitness enthusiasts. I have a problem assembling my doorframe pull up bar and it's driving me crazy. I can't find any information how to solve my problem and I'm not sure if it's because I'm the only one who has this problem or if my English is so bad that I can't properly google it. The pull up bar looks like this: https://imgur.com/dQXPFbn Maybe you can already see from this picture what my problem is. The bar is crooked/slanted/lopsided/not straight. It should look like this: https://imgur.com/tUZBVXV But it's more like this: https://imgur.com/aarCQEI I exaggerated the sketch but it's definitely noticeable in person and it feels unsafe to use the bars. When the bolts are not tight, the bar components are all wobbly. When I tighten the bolts, they don't wobble but they can be "locked" into the wrong position. What's worse is that the curved bars are not only moveable like watchhands. They also rotate like so: https://imgur.com/TCWVW7o How can I fix this? How can I turn my pull up bar from a parallelogram into a rectangle? [link] [comments] |
| Can you critique this free workout routine? Posted: 23 May 2021 11:08 PM PDT I found a website https://jonzhao.com/ about fitness. The man's name is Jonathan Zhao. He has some advice for people aiming to gain strength and muscle. He also includes a free guide with a set of workout routines. He has some blunt but great advice here in the guide: https://cdn.shopify.com/s/files/1/0535/8583/8257/files/Jon_Zhao_Binary_Strength_full_body_functional_training_bba1b238-779b-42de-8201-8336e551514a.pdf?v=1620989843 You can find the pdf on his site if the link doesn't somehow work for you. What do you think about the workout routine(s) Phase 1, Phase 2? Can you take a look at the guide and share your opinion? [link] [comments] |
| Why are monkey bars so much harder then when I was younger? Posted: 23 May 2021 06:13 PM PDT I remember being able to of have climbed the monkey bars without complaint when I was younger, and probably a lot weaker then what I am now. I've always been pretty strong, I don't know exactly how strong I was when I was younger but it was definitely pretty good for my age. Its not like i've gotten weaker as I have definitely gotten stronger, as i've been working out and stuff. I weigh 150 pounds at 5'7, with a body fat of around 13 % and I have okay muscles. I saw some answers on a similar questions saying its due to the square cubed law or whatever. Which isn't really true in this case. Sure you will be getter heavier as you get bigger, but its not like your gonna weigh 4 times as much as when you were like 3 foot. As most children weigh around 540-80 pounds at about 2-4 feet, and the average weight is 150 pounds, so that doesn't make too much sense. Especially as i've probably gotten stronger for my bodyweight compared to back then, but it's not like I was lifting or working out with a structure so I don't have any metrics to compare it too. [link] [comments] |
| When do I know I'm capable of doing a planche? Posted: 24 May 2021 11:34 AM PDT Recently I tried to do a planche because I saw a video (kind of clickbait IMO) that said that if I could do 25 push-ups then I could do a planche, obviously I couldn't. I still have no way near the strength a planche requiers in different parts of the body, but that got me thinking. I have been excersising for years now, I usually take things with calm and don't push myself to dangerous levels. I have seen massive progress through out the years in my strengh, stamina and physique aswell. After all this time I thought maybe I could be capable of doing more advanced movements than before, but I underestimated the difficulty of them, know I will just keep excersising and maybe in a year or so I will try again. The thing is, I know there are progressions of excersices you can do to be able to do some of the more advanced ones such as the planche, but I don't want to go out of my way or squish a new excersise into my workouts (or change my workouts completely) and train like that for months in hopes of being able to do a planche. I like the workout routine I do currently and I usually update it when I feel is not hard enough, but I don't want to do any mayor changes to it. Adding the different progresions could conflict with the excersises I already do and I don't want to over work some muscle. After this dilema I made this question: Is there any way I can know if I am capable of doing a planche, besides trying it, is there any excersise that is easier to make that can be equivalent/similar to a planche after x amount of reps to be a measurment of the strengh necesary for the planche? My objective would be that, after some time, skip a excersise day after a rest day (so that I am not fatigue in any way) and then I try to do said exccersise. I would prefer this over trying the planche because I know their is risk of injury if you try to do a more advance excersise without the strengh and technique requiered. If after I progress a considerable amount in my normal workout routine I don't se any mayor changes, then I can include some other excersise to help me to help me cover some area I could have been neglecting (if there is no other way, then I will add a new excersise, but for now I would like to see if what I am doing is enough). I would like to know what more experienced people would recommend since I don't consider myself an expert by any means. Thanks in advanced and sorry for any spelling error, English is not my first language. [link] [comments] |
| Bodyweight/banded workout for martial arts Posted: 24 May 2021 11:30 AM PDT Hello guys! I am writing here for the first time, because I need your help. I am training for Muay Thai and I want to do 1 or 2 days a week strength training, after my jumping rope cardio session... I am 1.90, 70 kg and with very little fat (around 7%)... Does anyone have any suggestion for a circuit training, consisting of simple exercises to build muscle endurance? I can use my body weight, and a loop band, but no pull up bar, or more sophisticated equipment... Any help much appreciated! Thanks [link] [comments] |
| Posted: 24 May 2021 05:28 AM PDT A few days ago, I dislocated my shoulder while working out. It has happened before, the first time was 2012 while playing hockey and then a few times more but not as severe as this time, it has always gotten into place immediately. But not yesterday, something were sticking out from the shoulder and I had to go to the emergency. At the emergency, they put me on stomach on our table and applied weight my arm while pushing on my upper body, then it got in place. After that they did an X-Ray and saw that it what's in place too. Now I have an arm sling and they will call me for physiotherapy but I'm not really sure how long until that will be The first night I could barely sleep or even lay down. It almost constantly felt like the shoulder was about to snap out of place again, which is very unpleasant. It actually does not hurt that bad right now, as long as I stay still, and I did not take any pain relieving medication, except a bunch of morphine they injected into me yesterday. Now, I am wondering what is the best thing to do until I get to rehabilitation. Should I avoid all motion that cause any pain, should I keep the arm completely still and close to the body during the very next days, or should I already try to move it as much as are I dare? I appreciate any advice to speed up recovery. Also this took about 30 minutes to type since I can only use one arm. Btw, I think the type of luxation is "glenohumeral", my journal in swedish says "Luxation i glenohumeralled left". [link] [comments] |
| Posted: 24 May 2021 11:16 AM PDT Hello guys! Maybe this is the category to post something like this but I take chance. Im a professional rugby player (not a famous league don't worry) and we have not been able to get back to playing or training. We have never had to diet due the heavy workouts we do and I have basically done body instead of weight since Im what you would call a runner. I have gained 10kg (~20lbs) since we stopped training. I have tried this to get back: Breakfast: 2 eggs, 1 cup oats, 1 banana, vegan whey protein 1 scoop Lunch: 250g chicken, 1 cup green veggies, 100g gravy Dinner: 250g chicken, 1 cup green veggies, 100g gravy Workout (everyday): 45 min heavy calisthenics with rings, 45 min spinning bike I haven't lost any weight at all. Is it because I now have an office job? Or am I eating wrong? I have been doing this for about a month. Im 185 cm (6.1) and right now I weight 97 kg (213 lbs). [link] [comments] |
| Posted: 24 May 2021 06:44 AM PDT Hi guys! New here; I spent most of my life training in rugby, lately, last 5 years, I had to stop because of University and the rugby life schedule was too tight to make everything blend in together. In those 5 years I trained in the gym, I tried different approaches/disciplines, from powerlifting to bodybuilding; right now I'm doing something more hybrid, we could say "powerbuilding". Anyway, I fell in love with climbing last week, super fun sport, where I also met so many guys that do calisthenics and gymnastic (so that's why I'm coming to this sub) to integrate with their climbing routine to become stronger. That got me thinking:
Here is what I know so far from a few days of intense research, correct everything that is wrong please:
Thanks in advance guys! [link] [comments] |
| I'm not getting progress on pull ups Posted: 24 May 2021 09:16 AM PDT So I've been training for a year and half, and my initiall pull up number went from like 6 to 13 on the first 6 months, but I got stuck on 13 pull ups max, and barely reaxh 3 sets of 8 reps. I tried grease the groove, and cluster sets, but didn't see any progress. I also tried weighted pull ups (with a weighted vest of max 12kg), and managed to reach 5 pull ups with 12kg (I trained them doing cluster sets: 4 sets of 10 reps with 20sec rest between reps). I also trained bodyweight rows and pelican curl negatives at the end of the workout. Even after that, my max rep didn't go up, so now I was thinking if it would be good to put the bodyweight rows first on my workout and do pull ups after them to train better the muscles of my middle back and see if it helps me or something. I recently started doing the holistic training that calisthenicmovement mentions in this video: https://youtu.be/DI_PA0gvj0M. Any suggestions? [link] [comments] |
| Combining RR with exercise on other days..? Posted: 24 May 2021 12:04 AM PDT I want to get stuck in to the recommended routine but I'm already committed/obliged to workout on other days as part of my job. For three days per week I do live high intensity fitness sessions online (Mon, Wed, Fri). They generally only last between 20 and 30 minutes, and I could always make them more cardio than resistance focussed if it would help but they are unavoidably are going to feature some resistance. So how would you work the RR around this? Drop it to 2 days per week? Adjust the structure of each session? Carry on regardless? Thanks 😊 [link] [comments] |
| Feeling Sick/Dizzy or light headed after any workout Posted: 24 May 2021 08:14 AM PDT So basically this has been going on for years since I was a child, but I started properly getting into fitness around 2016 when I was 16, I started with running and the most I was able to do would've been less than 5 minutes on a moderate pace. I started Crossfit late 2016 which Im fully aware about the stipulations around it but atleast it made me fitter and I enjoyed it. However, despite doing it for a year and never really going harder overtime my ability to say do running never got much better than that 5 minutes. Whenever I do workouts now or before I'd get tired, light headed or feel sick. My muscles would never be hurting nor would I feel like I wouldn't be able to do another set with any difficulty if the nausia wasn't so bad. Just wondering if anyone had anything similar or any thoughts on what it might be, I've always thought my lung capacity/function has been a problem that could be linked to it but I have no pre-conditions like asthema or similar. [link] [comments] |
| Posted: 24 May 2021 07:00 AM PDT Coming with a straight question then going to elaborate on my problem: Is it "okay" to lean" towards the standing leg with the upper body ? as in on the side ? Thing is I noticed that while doing most one legged exercises (that I can do for now with at least a reasonable form), I do incline a bit over the standing leg and that somehow makes me more comfortable. How it started, is I noticed that I have a bit of variation in the number of sets and the apparent difficulty of them from one session to another. I started to consider this to be because of my possible variations in the "execution" and how I lean into them. Considering the initial question I noticed I have a bit more "grip" on the pistol squat if I lean onto the standing leg (so to say I'm doing them on the left leg, I will move my hands to the left to the point my right arm is almost over the left standing leg, and the left arm is even more to the left), this offers me more balance and makes the exercise more doable => one/two more reps. I am curious if I am (without the intention :D), in some way actually cheating the exercise and not properly involving the quads or any muscle/learning it wrongly. Also if anyone has any good tips for one legged exercises, learned through progressing them, would greatly appreciate :D [link] [comments] |
| Posted: 24 May 2021 06:59 AM PDT Ok I started doing body weight exercises roughly 3 months ago. I was doing push-ups, dips and squats in the beginning. I bought a pull-up bar about a month ago and added pull ups to my routine. I did these exercises everyday up until 2 weeks ago. Now I have been having the trouble finding the motivation to continue doing any exercises. I don't want all my progress to go to waste How do you all stay motivated to consistently work out? I would like to go back to working out everyday or at least every other day. Thanks in advance [link] [comments] |
| I did my first muscle up then forgotter how to do it again Posted: 24 May 2021 05:29 AM PDT Hello everyone! March 5th was my rest day and I decided to try a ring muscle up and to my shock I did it. I did a few more that day just for fun and the day after I did 6 sets of 2 reps, I was felling so good about myself that I almost posted a vid here, lol. Now fast forward to today, I can't seem to get myself up again. I maybe got like a coulpe muscle ups in these 20 days but with terrible form and a lot of faliures and a little elbow pain. Nothing really changed about my routine, I do ring pull ups and ring dips every workout, I workout 2 days then rest and then workout 2 days again. The only thing that changed is that I now play soccer/football once a week but why would that matter at all? My diet is still in check as always so what the hell is going on? Is it possible to go from a 6x2 to 0 like that? [link] [comments] |
| beginners routine for leg strength? Posted: 23 May 2021 03:06 PM PDT I was born with hypotonia (low muscle tone) mostly in my legs, and while I mostly grew out of it + had PT, still have somewhat weak quads, weak lateral motion in my lower legs, etc. I'm pretty fit in general, but it's hard to find body weight exercises that strengthen my legs since a lot of them assume a baseline of strength I don't have. Anything more reliant on core strength (planks, pushups, sit-ups), is fine, but for anything which needs higher leg strength, eg leg lifts, I can only do one or two at a time, and even then my form isn't great. I try just doing them anyway and very gradually increasing reps, or doing easier/less leg reliant exercises like squats, but it doesn't feel like it's doing much. Any recs for a doable routine that builds leg strength? [link] [comments] |
| False Grip and Ulnar Nerve Issues Posted: 23 May 2021 07:01 PM PDT I have started working on rings the past few weeks focusing on getting comfortable using the false grip. The past week I have noticed very slight numbness/tingling in my pinky on my left hand. I'm starting to think the false grip, or at least the way I'm doing it, is compressing the ulnar nerve. (Guyon Tunnel) Has any one experienced this? What was you fix? (No so much asking for "medical advice" as your experience) Any tips on the false grip? (either specifically for this issue or in general) Thanks fam! [link] [comments] |
| Posted: 23 May 2021 05:38 PM PDT So this is my version of BWF Hypertrophy workout (you can check here : https://www.reddit.com/r/bodyweightfitness/comments/821o5o/bobs_basic_bwf_bhypertrophy_broutine/) . I decided to make it more balanced It works both upper and lower 4 Days a week Heres the workout:https://docs.google.com/spreadsheets/d/1Lr59Uu8_q26xS1bmDFjeXHUi2SxUyxF3C3SsXcTXBM0/edit?usp=sharing ProgressionIt should work you well for 4-6 months or even more. Weight stays the same for the 4 weeks, week 1-3 you up the volume and week 4 is a little deload. Then restart the cycle with higher weight/progression. The rest times is 1:30 min to 2 min If you happen to have a hard time with an exercise lower the weight or keep doing the movement until you feel comfortable to increase the weight The slide bridges can be switch out to an other exercise that works the hamstrings If you have any questions ask me below :) [link] [comments] |
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