Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-26 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-26
- My 3 year transformation with calisthenics, rock climbing and weight lifting
- V-sit, planche progression- is my form good ?
- Another Pullup Goal Achieved - 45lbs Weighted Pullups for 10 Reps
- 17 yo wanting to start calisthenics
- Struggle to find a proper workout
- Dragon Flag Technique
- 17 year old Training for the L Sit
- Rate my push-pull / legs-core
- Ring Support Hold - correct Shoulder Position
- Staying Motivated Help!
- Alternative to lying ab exercises
- Is an "ectomorph" destined to fail when it comes to calisthenics?
- Road to One Arm -- Small Victories -- 40kg PR and 20 strict pull-ups
- PSA: Lean forward in heavy dips. Don't be upright
- Rate My Workout Program
- Mind muscle connection achieved
- Why do I feel so emotionally stable when taking pre-workout?
- I trained yesterday on my legs and arms, now my legs especially my thighs and my are killing me, also I can't do a push up normally, can someone help me?
- Anyone ever used claw grips/eagle loops for pull ups?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-26 Posted: 25 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 3 year transformation with calisthenics, rock climbing and weight lifting Posted: 26 May 2021 12:17 PM PDT In 2018 I was overweight and decided I needed to make a change. This post will detail my 3 year natural fitness journey, and hopefully give any beginners a realistic idea of what to expect :) Physique transformation, currently 78kg. I've gained about 10-12kg of lean muscle in these 3 years. My lifts are:
My skills unlocked include:
My first year was spent mainly cutting weight. Starting at 93kg I cut down to 67kg by harshly restricting calories. I went FAR too hard, and although I saw good results I ended up getting injured, stalling my progress. I cut at around a 1250 calorie deficit, causing me to feel extremely lethargic 24/7. In future cuts i kept this number to 500 at MOST. The first year was spent exclusively weight lifting on a PPL routine 6 days a week. I saw some good results but I eventually realised my routine wasn't structured enough and I needed a proper routine. My second year was spent mainly rock climbing, and training for rock climbing. I recommend this sport to EVERYONE! The community is great, the sport is fun and great exercise, and it makes you REALLY want to train to get strong AF in the gym to push your grade. During this year my back seriously exploded in size to the point where it was almost disproportionate. I unlocked the full front lever and got my first one arm pull ups and explosive muscle ups. My most recent year has been spent in a lockdown... causing me to transition to gymnastics rings and other calisthenics elements. I followed this routine and saw excellent results, especially in my shoulders and chest which quickly grew to back my back in size. What I've learned
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| V-sit, planche progression- is my form good ? Posted: 26 May 2021 10:43 AM PDT Hello, I've made some progress with my v sit and planche training until a big plateau left me unmotivated(especially in planche). I am currently having a deload which hopefully will help me break my stagnation. Anyway, I'm wondering if my form is good in both v sit and planche. My v sit has improved a lot, but the problem is that I don't feel like I protract when I perform the exercise. If you notice anny issues, can you tell me how I should improve them? Link is down below [link] [comments] |
| Another Pullup Goal Achieved - 45lbs Weighted Pullups for 10 Reps Posted: 25 May 2021 02:40 PM PDT Link to Video: https://youtu.be/siqWTnJAaOM Stats: 5'10", 172lbs/78kg Bodyweight, lifting for about 4 years. For most of my lifting journey, I've focused on bodyweight pullups, but a couple of months ago I set a goal to get 10 reps with 45lbs hanging from my waist. Here's how I achieved it. Training: Two pullup days a week with the same set and rep scheme for both days, 5 sets of Pullups to Failure with a goal to get 10 reps in AT LEAST one set. If I could get 10 reps, I would increase the weight by 2.5lbs the following week. Rinsed and repeated until I got to 45lbs for 10 reps. Note that I started at around 30lbs for 10 reps. This program makes you do 10 HARD sets of pullups a week at a challenging intensity. Give it a shot and let me know if it works for you! [link] [comments] |
| 17 yo wanting to start calisthenics Posted: 26 May 2021 05:25 AM PDT im 17 years old and i really want to get started on calisthenics and be able to do some cool tricks i see online in the future. im thinking of doing calisthenics for my upper body and then weights on my lower body. can i get some advice for my upper body workout routine (keep in mind i cant perform a pushup without my knees on the ground lol)? 15 reps; 3 sets Push ups (on knees) Supermans Up and down planks Tricep dips (no equipment) Plank Plank twists Leg raises i will be doing this 2-3 times a week, and on the other days i will be doing HIIT (jumprope). my goal is to be able to do calisthenics longterm and gain strength to do more advanced workouts. thanks!!! [link] [comments] |
| Struggle to find a proper workout Posted: 26 May 2021 10:30 AM PDT Hi, I am a 22M 70kg and 174cm, with a skinny-muscular beginner body. Something I've done for the last two weeks was a weird workout split. Pushday and core day, doing each workout 3 times per week, for a total of 6 workouts per week. The results were underwhelming but at the same time I also saw some increase in strength, but after a while I realized that I may be training my tricpes, a bit shoulders, chest and core. But neglecting legs, back and biceps. So I figured I look for a full body workout but here is where the struggle begins. I just can't find anything suitable, as I don't have any equipment whatsoever. So I am asking here, is there any workout that you guys can recommend that is actually useful and is simple to do without a Beginner having to question wether the form is correct or not - because I don't feel any muscles struggling while and after doing it. The reason why I sticked to my push and core day workouts were the simplicity. Regular pushups, diamond pushups, pike pushups, shoulder plate pushups, added swimmer exercise last week to kinda train my back. I don't mind grinding out the same workout/s for a while, as long as I just feel anything while doing so. I tried AthleanX, ThenX, CalisthenicMovement, this reddits routine... But they are either over-complex or require equipment. Difficult. [link] [comments] |
| Posted: 26 May 2021 07:52 AM PDT I've looked far and wide but I can't seem to find any in-depth video on dragon flag technique. I've seen most dragon flag videos on YouTube, including FitnessFAQs, but none of them seem to cover the smaller intricacies. For example, the torso - is it ok to "curl" it up a little bit on the way up or should it remain completely rigid? If I don't curl up, I don't feel my abs working - it feels like I'm completely relying on my lats to get up, regardless of the grip. Next, the hollow body. Should a hollow body be maintained through out the movement (slight curve in body) or should you drop your legs a bit in the end to reach the ground? Edit - obviously the load should never transfer onto your lower back at any point, but it seems like maintaining a hollow body actually prevents my legs from touching the ground at the bottom of the rep. Also, is it acceptable to transfer weight from your upper back to your mid back at the bottom of the rep? I've seen all kinds of dragon flags, and some people seem to transfer to the bottom at the end and the rock back to the upper back. It's all a bit confusing. [link] [comments] |
| 17 year old Training for the L Sit Posted: 26 May 2021 12:21 PM PDT So I've been training to hold an L sit on Parallel bars for 10 seconds, and I'm stuck at the level of holding a tucked L sit on P bars for 10 seconds. I feel like my core is strong enough but whenever I extend my legs to the full sit without any back support I immediately drop. How do you work around that? Incase its needed my physical stats are, 6'3 (190cm), 150 lbs (70 kg I think), and a 3 year competitive track and cross country runner. I've been training for the L sit for around 2 weeks, before I started I could hold a tucked sit for 10 seconds but I can't seem to really progress, my best attempt was one leg fully extended for 5 seconds. I can do about 10 push ups in a row. I feel like my push power is weak, is there anything besides push ups and over presses that you think could help my push strength? [link] [comments] |
| Posted: 26 May 2021 01:15 AM PDT Inspired by the RR i made my own abomination of a routine that ive been following for some time, i wanna know your feed back, if there's anything I should add for a particular muscle iam missing. I have 10 resistance bands levels so i progressively increase the tension by time. Day 1-5 push-pull : -Banded facepulls 5x8-12 -Banded lat pulldowns 3x8-12 ss w/ banded push ups 3x7-10 -Banded chest dips 3x5-8 ss w/ banded deadlift 3x8-12 -Banded inclined pushups 3x8-12 ss w/ bodyweight rows 3x5-8 Tricep extensions 5x8-12 ss w/ bicep curls 5x8-12 On day 3 i do same setup but change some exercises to target different muscles like lateral raises, reverse flies, declined pushups, pike push ups Day 2-4-6 legs core : -Banded Squats 3x8-12 -Banded single leg deadlifts 3x8-12 -Single leg bridges 3x8-12 -Bulgarian split squats 3x6-10 per leg -Crunches 3x10 -Reverse crunches 3x10 -Russian twists 3x10 -Side plank 3x30-60s per side
I also do cav raises during rests to maximize my efficiency On Sundays i like to do forearm training and boxing as a skill day, thoughts? [link] [comments] |
| Ring Support Hold - correct Shoulder Position Posted: 26 May 2021 02:13 AM PDT Hey, I just installed rings at home and am working on my dip support hold. I'm at 45 sec holds but have my arms not turned out yet. My question is about the shoulder position. I know I have to push them down but do I have to push them down and backwards as I do on a pull up or should I push them down and forward as I do on a push up? I feel like pushing them forward stabilizes me a lot and it feels as if my upper back arches a bit in a way that feels nice with the engaged abs but idk if it is correct so right now I keep them down and neutral) [link] [comments] |
| Posted: 26 May 2021 08:43 AM PDT Hi there!! I have been working out on and off the past two years. My problem is that I keep doing it on and off because I can't stay motivated cause I am one of those people who love instaneous results. I know working out is a slow game and a grind. This, makes it hard for me to continue cause I'm constantly trying to see some change or feel it. For those who love instant results, what keeps you motivated to keep going? How can I track progress even if I can't see or feel it? (Esp if scales or rulers say my weight stays the same). Thanks! [link] [comments] |
| Alternative to lying ab exercises Posted: 26 May 2021 12:36 AM PDT Hello all! I have found a pretty good routine, but problem is, some ab exercises require you to be lied on the floor... I don't have a mat and my back bones hurt like hell when I try to do them (e.g. bicycle crunches)... Can you please tell me some standing up exercises that are equally rewarding? Or even some plank variations for the whole trunk (I need them to have movement, like plank leg raises). P.S.: I found it from "Jordan Yeoh fitness"... Is he legit? I follow Funk Roberts and it popped up on my feed... [link] [comments] |
| Is an "ectomorph" destined to fail when it comes to calisthenics? Posted: 26 May 2021 12:38 PM PDT I know body types/somatotypes are a hot topic and by no means universally accepted as gospel - but I'm 6'0 and 135lbs wet with a fast metabolism, so come under the definition of 'ectomorph' or 'really skinny' body type - if you prefer. I've always felt weak and obviously looked weak. I've been working out since November (using Hampton's regimen, from Hybrid Calisthenics) and my progress has been *extremely* slow, verging on non-existent. I still feel weak and look ridiculous, even after 5-6 months of working out every 3-4 days. Is it likely that I'm doing something wrong? Or am I destined to live with (and therefore should I try to embrace) the Marathon Runner body for the rest of my life? I've read about ectomorphs gaining muscle if they spend time and money at the gym on a weight-lifting but I have neither time nor money. TIA! [link] [comments] |
| Road to One Arm -- Small Victories -- 40kg PR and 20 strict pull-ups Posted: 25 May 2021 10:17 PM PDT Introduction Hey all, I'm currently training to be able to perform a strict one arm pullup, with slow controlled movement throughout. I started this journey around mid August last year, personally I've always had decent upper body strength (rock-climbing) but never that next level crazy calisthenics. So I gave myself a year to build up to it and I'm finally getting close! Stats Male, 63kg, 174cm, 25yr Routine Since I like keeping things relatively simple, I followed a progressive overload plan with added supplemental exercises. Warm-up Active mobility and supplemental exercises - Scapula raises - Wrist curls + reverse wrist curls - Strict pull-ups (small goal of 20 in a row recently achieved) - Reverse bicep curls Workout Week 1 - 3 reps @75% Week 2 - 3 reps @85% Week 3 - 5 reps @75% Week 4 - 5 reps @85% Deload Repeat with an added 2.5kg When I was feeling overly strong I'd attempt a max weight PR or even a sneaky one arm attempt. (I get easily bored of routine and like to push myself on random days) The fun stuff Took a little while before I begun to see major improvements and recently I achieved a new PR and personal mini-goal! Mini-goal : 20 strict pull-ups in a row http://imgur.com/gallery/trIVjgK New PR : 5 reps @ 40kgs (minor kip on last rep) http://imgur.com/gallery/jkV9cNT One Arm?? : Soon, hopefully. Diet Probably too much junk food and a whole heap of pasta and chicken 😄 I'm not very good at dieting, sorry [link] [comments] |
| PSA: Lean forward in heavy dips. Don't be upright Posted: 25 May 2021 09:09 PM PDT I wished I've known this earlier. Way back when I use to watch plenty of dip tutorials. If I recall Cali move and Fitness FAQ use to preach a very strict upright posture during dips. I followed this rule to a tee for years. When I tried for my 1RM 3 years ago I tried to keep myself super straight. Which came close to destroying my shoulders. 2 years ago I tried it with 60kg During the pandemic I decided to give streetlifting a try ( Where you go heavy on Pull Ups, Dips and Squats, no squats tho since I don't have a rack at home ) And I followed some advice from Mischa and Pere Coll. 2 Weighed calisthenic experts. They suggest a more forward lean and incoporating spinal flexion into heavy dips. - This saves the shoulders from excessive stress - Cuts down ROM , enables you to push more weights but less ROM might be counterproductive for hypertrophy - Enables you to use your delts more instead of your triceps which is argueably a stronger muscle (Which also adds to the weight you can push ) I was very skeptical initially as I find this form to be blasphemous. However I decided to try it out as there is no harm. And yes! It really works wonders, Especially when the weights gets heavy. - My shoulders and elbows hurts a lot less in this variation. - I also feels much safer dipping this way maybe due to the lesser ROM So do give it a try. Doing dips this way is an eye opener for me. Especially as I go heavy, the relieve from excessive pain is a good enough reason to change [link] [comments] |
| Posted: 26 May 2021 03:21 AM PDT Hello, Guys i've made this workout program a full body workout, didn't start doing tho but i would like you to give your feedbacks and advice to make it even better....i'm an intermediate athlete, i stopped working out for some reason (laziness) and i would like to come back here is my workout program: ----------------------------------------------Phase 1 (Warm Up) before starting --------------------------------------------------- ****Body Shaking 3mins --------------Super Set (5sets) (20sec reset) Pulls Ups (8 reps) --(10 sec reset) Lunges (15 reps) -------------Super Set (5sets) (20sec reset) Rows (15 reps) --(10 sec reset) Squats (15 reps) -------------Super Set (5sets) (20sec reset) Front Lever Raises (20 reps) --(10 sec reset) Sliding Leg Curls (20 reps) -------------Super Set (5sets) (20sec reset) Chin Ups (8 reps) --(10 sec reset) Elevated Glute Bridge (20 reps) -------------Super Set (5 sets) (20sec reset) Dead Hang (20s) --(10 sec reset) Calfs Raises (20 reps) -------------Super Set (5sets) (20sec reset) reacher rows (15reps) --(10 sec reset) lying back extension (15reps) -------------Super Set (5sets) (20sec reset) Skin the Cat (12 reps) Cat Cow (12 reps) ----------------------------------------------Phase 2 (5mins reset) before starting------------------------------------------------- ****Body Shaking 3mins -------------Super Set (5 sets) (20sec reset) Push Ups (15 reps) --(10 sec reset) Leg Raises (15 reps) -------------Super Set (5 sets) (20sec reset) HandStand Hold (20s) --(10 sec reset) Elbow Plank (20s) -------------Super Set (5 sets) (20sec reset) Diamond Push Ups (10 reps) --(10 sec reset) Hollow Body Hold (20s) -------------Super Set (5 sets) (20sec reset) Dips (15 reps) --(10 sec reset) Clapping Push Ups (5 reps) -------------Super Set (5 sets) (20sec reset) Straight Bar Dips (15 reps) --(10 sec reset) Horse Stance (20 secs) -------------Super Set (5 sets) (20sec reset) Child's Pose (20sec) Cobra Pose (20sec) [link] [comments] |
| Mind muscle connection achieved Posted: 25 May 2021 01:06 PM PDT After 6 months of strict RR I've achieved mind muscle connection on the pallof press. It's hard to pinpoint exactly what clicked, but I think keeping a tall posture, with a slight bend in the knees helped some. It might seem trivial to some, but I bet many are struggling like I was. Hope this helps. [link] [comments] |
| Why do I feel so emotionally stable when taking pre-workout? Posted: 26 May 2021 04:49 AM PDT I took Impact Pump preworkout the other day and for the first time in years I felt emotionally stable. I felt happy and sharp, like my old 16-year old witty self. I simply felt calm and collected. I'm not sure if it was the caffeine since whenever I drink coffee I feel the opposite, shaky and anxious, and the only time i feel a bit sharper is when I drink matcha but it doesn't compare to how i felt the other day. I am unsure what other ingredient could have caused this. Maybe the Lions Mane mushroom? [link] [comments] |
| Posted: 25 May 2021 04:18 PM PDT It was my first time training in a year and a bit I am not out of shape, and still not in shape, I weigh about 63.4kg my height is 168cm, all I did yesterday with my trainer was (running, squats, hand stands, some running and rolling thing, walking on all fours with your back to the ground, "and the most painful one splitting your legs while your hands are on the ground") my body hurt after that till now so I need some help in relieving that pain. Also I can't do a push up, at least not fully. The thing is that I can't lower my body enough to make a full push up, I can lower my body almost to my biceps and that's it, my back is also bent a bit and I need help with that. Also does this count as medical advice? [link] [comments] |
| Anyone ever used claw grips/eagle loops for pull ups? Posted: 25 May 2021 02:40 PM PDT I'm coming back from a pretty lengthy tendon injury, most likely caused from pull ups. My physio told me that it's a pretty common thing and it can flare up pretty bad with some people and advised me to do pull ups with pull up rings in the future to allow some mobility in my wrists. The only problem I have with that is rings aren't the most practical for me as I workout at home and my bar isn't high enough to really attach rings to. I came across claw grips online and they look like the allow mobility in the wrists for pull ups, but are mainly used for grip strength so all the reviews are talking about that. Has anyone used any and does it allow a similar mobility to rings? [link] [comments] |
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