Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-27 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-27
- Tight Heel With Burning Tearing Sensation Only When Stretching
- Fix muscle asymmetry while recovering from left side injury?
- Passive hang, gripping strength, guidance needed
- Feedback on proper form (link to video)
- Hey guys I'm looking for advice on making a routine
- Over a year ago, I posted on here saying my pull-up days are likely over. Tore my distal biceps tendon doing mixed grip pull ups.
- A question about muscle/mind connection in inverted rows
- Cutting too fast?
- What transformation did you get using your beginner routine?
- Stomach issues after starting whey protein & creatine -- Alternatives? Vegan protein?
- Rings-turned-out dips have been the single best exercise for my physique
- Atranik Push/Pull/Leg routine and SSC (Steady State Training Cycle)
- Bodyweight strength training suggestion
- Is it possible to keep fat and lose at the same time?
- What do you guys think of this workout routine? How should I improve it?
- Seeking for Help Guys.
- If I plan on going out and drinking in the evening, is it better to work out that morning or the morning after?
- 30yo starting to get into calisthenics
- Handstand Progress Check - Am I On the Right Track?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-27 Posted: 26 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:
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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] |
| Tight Heel With Burning Tearing Sensation Only When Stretching Posted: 27 May 2021 11:30 AM PDT Hey, bodyweight fam! The last couple weeks I've been struggling with a very odd injury. There was no event I can pinpoint that started it, rather it just showed up one day. Basically, my right heel area is very tight and the flexibility has reduced significantly. When doing any activity that involves my heel being lower than my toes (think the bottom of an elevated calf raise or calf stretch with toes up) I get this grabbing tearing sensation in my heel. Other than doing those exact types of stretches I'm totally pain free and have no limits to mobility. I'm trying to avoid actions that trigger it but it just seems really odd to have an injury that is virtually pain free 90% of the time. Has anyone experienced something similar? It seems almost like planar fasciitis, in that it's nagging, tight, and only noticeable at certain moments. I'm going to see a pediatrist soon if it persists. Not asking for medical advice just wondering if anyone has experienced something like this before. [link] [comments] |
| Fix muscle asymmetry while recovering from left side injury? Posted: 27 May 2021 05:54 AM PDT So, for many years the muscles on my left side has been a little bit bigger than on the right side. Looking at myself in the mirror I can't see it, but on photos it's especially noticeable on the shoulder, chest and tricep muscles. I don't really know why. No one else sees a difference when I ask them in real life however. I don't really think there's a big difference in strength however while going to the gym way back my body told me I always held the bar leaning towards one side during for example bench press. Anyways, I am now recovering from a shoulder dislocation on my left side (where I am a bit bigger). As this will take several weeks or even months to recover from, do I now have my chance to achieve a bit more symmetry by working out a little bit on the right side while not doing anything on the left? Is this a good or a bad idea? [link] [comments] |
| Passive hang, gripping strength, guidance needed Posted: 27 May 2021 03:38 AM PDT On my way bring myself to do the first pull-up in my life I found a guide that suggests first to do the passive hangs, then the combination with active hangs, the scapular pull-up, and so on until the individual components needed for a pull-up get stronger. While trying to hang I concluded that my grip is very weak. What surprised me is that I can hang far longer if I hang on a flat bar hanging on the middle phalanxes than hanging on a round bar with a full palm grip. After thinking about it I concluded that most often when I grip something I do it with my fingers and not the palm, be it a piece of furniture, or a bag in a shop, or any other scenario when I carry something I do it by activating the joint between proximal and middle phalanx. What can I do to bring the palm strength to level with finger strength? Would it be wrong to hang using just fingers instead of the whole palm? Less relevant further comment: Similarly a few years back when I followed the steps to achieve the first push-up I was intrigued when I concluded that I can do an elevated legs push-up far earlier than a flat surface one. It should be the other way around. There were a few other disproportions over the years. For example, I can have a 50-55kg dynamic weight walk from my thighs to the shoulders and back without me wobbling in the lower plank position, but I still cannot pull my straight legs up while hanging, with knees bent, yes; but with straight knees, no chance. One suggests strong abdominals, the other suggests very weak abdominals, and I do not know what to conclude from all that. Last year I worked for a short time (a month) with a personal trainer in a gym, and on a few occasions, we concluded after a prolonged time that I have used a proper form for some exercises while using an entirely different set of muscles than he intended me to use. I have terminated the whole process concluding that we are not compatible or that he lacks experience but it may be me, I do not know. For example, one that I remember, my legs were fixed straight on an angle between foam elements, the pelvis was supported at the highest point of the device, hands hanging down. The exercise was to take the Russian bell from the floor, keep it in front of the chest and straighten the back and relax again. The problem arose when I got a cramp in my shin that should have been relaxed (he said). Later we abandoned that exercise because it produced slight vertigo for me. [link] [comments] |
| Feedback on proper form (link to video) Posted: 27 May 2021 10:25 AM PDT Hey everyone! I've just started doing calisthenics again and I'm wondering if my form is good? I've watched some videos and for me it looks as good as I can tell but my body constantly cracks and pops in different areas when doing these exercises. I am also unable to do dips currently as I have no idea what the proper way to grip the bar is. All the guides I've seen talk about the rest of the body. When I grip the bar with the bottom of my palms it hurts my bones but if I grab it further inside my wrists twist and are not aligned with my shoulders and hands, although it doesn't hurt. Any advice would be appreciated. many thanks, Daniel [link] [comments] |
| Hey guys I'm looking for advice on making a routine Posted: 27 May 2021 09:39 AM PDT I've started a job that's a ways out of town and it means that I'm quite occupied most of the day. People have tried to tell me it's easy to find more time but let's put that debate aside and for the sake of this post assume that I can only rely on a minimum of 20-30 minutes a day to dedicate towards workouts. I would like to gain muscle mass and generally be stronger all-round, but I suppose my primary targets are my chest and arms. I'm looking for advice on which exercises to do, how to pace or guage myself, and how to have variety. For example, I'm thinking about doing pushups for my upper body but I feel like it would be nice to try different exercises too for some variety. I'm also in much poorer shape than I used to be and instead of being able to crank out 30 pushups in one set without breaking a sweat, three sets of 10 is now challenging; this would essentially be a 10 or 15 minute workout and then I'd be done with them. How can I make a longer workout for my upper body? Should I dedicate days towards one muscle group (lots of pushups and upper body on Day 1, lots of squats and lower body on Day 2, etc.) or instead do a mixture each day (a few pushups, situps, squats, etc. every day)? [link] [comments] |
| Posted: 26 May 2021 03:14 PM PDT Picture a few weeks out of surgery here: This typically happens when you're grabbing things with your hands in the supinated grip. You'll see videos of guys deadlifting mixed grip, and whenever they pop their distal biceps tendon, it's always the supinated arm: https://www.youtube.com/watch?v=M5en4IMcZos I've heard of guys popping them bowling (again, supinated arm), picking up furniture (supinated), doing calisthentics like skinning the cat. It's more prevalent in middle and older ages. So, what does that mean for you? In general, chin ups are bad. Regular pull ups are good. Neutral grip pull ups are even better -- think rings or what I'm doing here: This is me today. I'm back at it at 47 y.o. But much more careful now. In neutral grip at normal width, the ligaments in your arms and shoulder complex are usually in their most natural state with ligaments and tendons in safer positions. When supinating or pronating, your joints internally rotate from your elbow to the ball and socket joint of your biceps / shoulder complex. This starts putting more tautness on certain tendons (and ligaments, tooac , like your AC joint ligaments in a wider grip position). With that extra strain on that tendon or ligament, applying a large force could be enough to cause tearing. So, here's what I do now: 1) Warm up. This is especially important as you get older. I start with lower reps and more sets instead of doing sets of big reps but less sets. Ladder sets are good for this. I find laddering a good way to keep fitness without over doing it. 2) If you're always doing big sets of pull ups, mix in weeks of smaller sets but with more control and slower speed. I find this is good for the joints, and you can maintain strength. So, if you knock out 15 - 20 pullups in a minute on a set, it might be better for your joints to do half of that in the same amount of time. Eccentric muscle workouts can be good. 3) Load and de-load. Work up to a goal but don't stay there. If your goal is to get up to 20 reps in one set, and your last few reps are hard and you're struggling. Don't keep doing that every week. Hit that goal and start to de-load. A good way to de-load is laddering your sets with longer breaks. What you might do in 4 sets before, you do in 8 sets. The total rep count is the same, time might be longer. 4) Stick with a grip that feels natural and best for you. I never liked chin ups because it put so much strain and tension in my shoulder complex. So, I always avoided it. Doing mixed grips was a dumb idea for me. In general, I would advise most people not to do chin ups. Stick with neutral or prone grip pull ups. From these two, pick the one that feels most comfortable and natural for your body. For me, I get AC joint pain in my right shoulder doing pronated pull ups. So, I no longer do them. Anyways, this is the third time I fucked myself doing pull ups. First time, I did a big set of pull ups, and ended with non-stop PVC's / PAC's that still bother me till this day -- although it has gotten much better. Second time, I was on a peg board and didn't realize there was a peg above and whacked my head on it splitting my forehead open (needed stitches for that one). This time, I popped my biceps tendon, and usually I have the three strikes rule. Thought my pull up days were over. But, I'm back at it, just much more careful. Thank you for coming to my Ted Talk. [link] [comments] |
| A question about muscle/mind connection in inverted rows Posted: 27 May 2021 12:21 AM PDT So I'm a beginner following a slightly modified version of the BWF primer and it's going quite well so far! I'm leaning more and more how to engage the correct muscles, involve the core in all exercises etc. I'm developing a better muscle mind connection. But I heard that one good way is to think that you're for example pulling the weight with your biceps in a biceps curl, or that you're pushing with your chest and shoulder blades in the pushup. Where should I "think" In the inverted row? In the lats? Or upper back? Right now it's working out my back ofc and biceps but I usually also feel a lot in my forearms. Thankful for all helpful answers! Cheers mates [link] [comments] |
| Posted: 27 May 2021 07:41 AM PDT For context I am fairly tall at 188cm, and have always been very thin. In mid January I decided to sart working out but it was sporadic and I was ill informed about what works and what does not. At that point I weighed 70kg. At the beginnig of March I discovered this community and switched to the RR. I have been doing it consistently 3 times a week as per the reccomendation and have seen some real Results! I also started eating a lot to try and put on a bit of weight. The combination seems to have worked wonders because I was gaining weight at a steady pace and could see my muscles become bigger as the weeks went by. Doing this I reached a weight of 78kg last week. But I also started to notice that even when I flex my stomach muscles there was a noticable squishyness to my belly. I had read about switching between bulking and cutting for good results. So I decided to go on a cut for maybe two weeks or so to get back down to maybe 75kg or so, to loose a bit of fat. I started eating significantly less and continued with hight intensity/ low rep variations of the RR as I have seen reccomended here. Now after 5 days I am down to 74.1kg! I had expected some fast weight loss initially as your bowels empty and you consume less but the continuing rate of weight loss seemed quite alarming to me so I have stopped cutting for now. My question is: Is this normal? Did I cut too fast or too soon? I have been helped a LOT by this community so thank you all so much! [link] [comments] |
| What transformation did you get using your beginner routine? Posted: 26 May 2021 08:30 PM PDT Everyone has had a starting point in exercising and turning their life around. Every expert or advanced person was once a beginner. Their beginner versions would be humbled by the feats their current versions have achieved in terms of strength, size, skills, health, etc. Every beginner story is different and special. The advanced stage feats of two individuals may be the same because they trained to achieve the same goal. But they all started out from different origins. This post is for talking about the origins.
Let this sub hear your stories. Write your hearts out. What has calisthenics done for you and what you have done for it in return? [link] [comments] |
| Stomach issues after starting whey protein & creatine -- Alternatives? Vegan protein? Posted: 27 May 2021 06:44 AM PDT Hi all, Been into calisthenics for several years already, but never been the whey shake type of guy. Always stuck to natural protein intake with e.g. skyr/kwark/cottage cheese, nuts, peanut butter, and never had an issue. Not with dairy not with milk not with meat not with anything. Since a little over a month, I started aiming for hypertrophy training for a while (with Antranik's Hypertrophy routine on the rings), cause I felt like I had stalled a bit, and I thought this would be a good time to give the whey shakes and creatine a shot to bulk up a bit. The whey shake: Gold Standard 100% Whey by Optimum Nutrition All went well in the beginning but over the last few weeks I've regularly had bloatedness, belching and even reflux. As a matter of fact, my sleep has been absolutely horrible the last week and a half – lying awake in the middle of the night with regularly also some stomach ache (which I first though was because I lay awake and not vice versa). She didn't say what the cause might be, and I guess it could be multiple things like stress, work etc, but I'm suspecting it's the whey shake (or the creatine, but I think that's less plausible?) which has caused the issue, since that's about the only thing that has changed in my diet over the past few years and the timing fits. First of all, I'm gonna get off of both the whey shake and the creatine, and then I'd like to start trial and erroring with whey shake alternatives. But I'm wondering what sort of alternatives I should try out and based on what criteria. Should I look at vegan proteins (rice, pea, hemp...?) or just at a different brand, or? TL;DR: stomach issues due to (assumingly) whey shake – which alternatives to try out? [link] [comments] |
| Rings-turned-out dips have been the single best exercise for my physique Posted: 26 May 2021 02:46 PM PDT Prior to the pandemic last year, I lifted for around 6 years. I was decently strong at my lifts but nothing spectacular. My best lifts for reference (weighing 165 lbs): Bench - 225 lbs x 3 reps OHP - 160 lbs x 1 rep Weighted pull up - 90lbs + BW x 2 reps Once gyms closed in March 2020 I had to change to calisthenics only. I started off just doing weighted pushups and pull ups but got bored pretty quickly... that's when I bought a pair of gymnastics rings to hang up on my pull up bar in July 2020. At first I could only do a few wobbly dips and pushups on the rings but after a few weeks I got more accustomed to the instability. After I could do 10 regular dips on the rings I started moving to rings-turned-out holds and dips. These are HARD and put a shit ton of stress on my biceps and chest... I remember my biceps being way more sore after just a session of doing RTO support holds than I've ever been after doing curls and chin ups. RTO dips eventually became basically the only pushing exercise I do (in addition to handstand stuff) and my physique has actually gotten way better... even better than when I was lifting weights 5x a week. My biceps, shoulders, and chest have grown a ton and especially my biceps which I really struggled to grow even when I was doing a lot of curls. The most RTO dips (fully turned out) I've ever done in a set is 7, normally I can only bust out 4-5 as a max. Still my favorite exercise and probably the one exercise that has grown my physique the most. Anyone else love doing these too? What's the next step to progress onto besides just doing more reps? [link] [comments] |
| Atranik Push/Pull/Leg routine and SSC (Steady State Training Cycle) Posted: 27 May 2021 01:43 AM PDT Hello All, Quick question regarding SSC Atranik says to implement SSC after warm-up. But in his Push/Pull/Leg routine there's already a Front Lever, Back Lever, and Planche progression. Wouldn't it be redundant to do the same exercise twice? e.g So would I be doing planche twice or remove the planche in the horizontal push? Thanks in advance! [link] [comments] |
| Bodyweight strength training suggestion Posted: 26 May 2021 10:28 PM PDT Hey all! I am a fan of the Darebee site and as I was searching for a strength workout for agility, strength (but not bulk) and full body control, I found this black panther... Do you think, if I do it 2 times a week, along with Muay Thai training and some, I will see results in my explosiveness, agility, etc? I am a thin guy (1.88/70 kg) little muscle, but max muscle definition (very low body fat), so I want to gain some muscle, but not slow me down... Any corrections/recommendations, more than welcome!!! [link] [comments] |
| Is it possible to keep fat and lose at the same time? Posted: 27 May 2021 02:53 AM PDT Hello!! Please don't make fun of me, I'm very new to working out, and never worked out before really. I have a question that I was wondering about. I really want to lose weight, but especially the fat on my stomach. I have recently stopped hating my thighs, and realized how bigger ones can be seen as attractive as well, so here is my question: Is it possible to shrink my waist size, but keep the fullness of squishy thighs? Like, gain a small waist but nice pump thighs? For reference, I'm 20y/o female, who is 5'3-'4 and 145lbs !! [link] [comments] |
| What do you guys think of this workout routine? How should I improve it? Posted: 27 May 2021 02:43 AM PDT I can only do home workouts rn (due to many reasons) and I have some dumbbells at home. I found a full body workout plan with dumbbells.( I am kind of a beginner because I stopped lifting for a while). I usually rest 30 to 60 seconds between sets and have 4 days off. I want to work on my whole body and I go on bike rides as cardio daily. Do you guys think this is enough or no? Day 1 Exercise Sets Reps
Day 2 Exercise Sets Reps
Day 3 Exercise Sets Reps
[link] [comments] |
| Posted: 26 May 2021 07:58 PM PDT I'm a regular 25 years old guy 5"11 height and almost 68kg who randomly came across calesthenics and decided to make it a lifestyle and desired to do skills like manna planch push-up weighted dips etc.. and for starters I bought parallel dip bar and a pair of rings cuz that's the only way to train my pull-ups (Indian parents they won't allow you to drill anything inside their home 😂). It's been 40 days I'm trying to get my basics done. As per my progress I can do 5 regular pushups 3 regular dips and doing some Wall handstand and lsit progression.. I'm happy that Im doing good on every thing but man pull-up they are still far away from my sight. I can't even do 6 reps properly of its first progression.. maybe cuz I'm trying them on rings but I have no other option cuz lockdown is still on in my area and didn't wanted to make excuses just because of it and I bought rings which i hang on my grill... My diet is kind of balance a good mix of everything protein fat and carbs... Any help and thought would be welcomed cuz it's hurting my motivation (pull-ups) or maybe 40 days are not enough ... I'm doing 3 days strength training and 3 days cardio a week and skills daily Sorry for my English cuz im not a native speaker.. [link] [comments] |
| Posted: 26 May 2021 06:01 PM PDT So we all know that consuming alcohol hinders the processes of burning fat/building muscle in the body, since it's focused on getting rid of the poison you put in. I'm pretty good about working out during the week, and try to limit myself to one night of drinking a week. But on the morning of a day I know I'll be drinking in the evening I'll often think, is there a point to working out right now? Or would it be a waste of time since my body won't be building muscle while I sleep because I drank? But then the next day, hung over or no, my body is actively trying to get rid of the toxins from alcohol, so there's no point working out then either, is there? The point is, I end up resting for two days in a row so that I can be social, which feels lazy. Should I start working out on the mornings before I go out in the evenings? Like would my body have time to build muscle during the hours in between? Edit: chill out y'all, I'm talking about having 2-3 drinks in an evening. [link] [comments] |
| 30yo starting to get into calisthenics Posted: 26 May 2021 02:40 PM PDT I'm male, 30years old. Back when I was in high school I was very active (rugby player) and then I had an injury just as I was about to start college far away from my hometown and eventually gave up sports all together. Fast forward to 2020. I was 177cm and 98kg and suddenly began to really understand that I needed a diet fix. Over the past year I lost 20kg through diet alone and earlier this year started some basic bodyweight workouts. Because of my work life, my ideal workout routine happens everyday (I usually do 1 or 2 rest days a week) and is pretty short - usually 1 hour total, including warmup and cool down. This is what I've been doing: High knees/jumping jacks/sprinting in place - 2 minutes Chinups * Squats (I'm now introducing weights) * Crunches * Pushups * One leg calf raises (I'm now introducing weights) *
I repeat this circuit 5 times. My goal is to introduce cardio and work the major muscles as well as not leaving me too tired for the rest of the day and also waking up ok the next day. What does this look like to you experts? I want to lose some weight and also build muscle. But mostly I'm happy that I found a workout routine that I can follow. I'm feeling much stronger now than I was a few months ago, when I couldn't do a single pullup. Any suggestions or anything that you would do differently? I really appreciate the feedback. And cheers to everyone doing so well in this subreddit! [link] [comments] |
| Handstand Progress Check - Am I On the Right Track? Posted: 26 May 2021 02:35 PM PDT Around 3 years ago. I wasn't even able to kick up into a handstand. I've definitely seen improvement with regard to strength and balance, I even managed to do a little push-up! However, I still have a long way to go in my handstand-straightening journey. I've been doing some shoulder mobility work daily for the past 5 months but still haven't seen any noticeable progress when it comes to straightening my handstand. Simply put, when I try to bring my hips and shoulders directly above my wrists, I simply lose balance and fall backward. My shoulder mobility routine consists of: Standing Arm Swings Shoulder pass-through Prone Bent Arm Chest Stretches Shoulder swings (with band resistance) Each is done/held for 30 seconds, one after the other, done twice each morning. I grease the groove to slowly get myself more use being upside down, while also doing handstand practice sessions (after warming up) before my actual PPL strength workouts. Would you make any changes to this routine? I haven't been seeing improvements in my handstanddespite my consistency so I feel that there's a flaw in my current routine. I also want to ask about your stories: when you first did the handstand, was it all wobbly like mine is, and we're you able to slowly straighten it over time? Or was it just straight when you finally got the balance down? Thanks in advance! [link] [comments] |
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