Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-03 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-03
- Tips on learning muscle ups
- Three months update, let's go!
- How effective is a 15 pound dumbbell for building arms at the beginning?
- Question about increasing sets and decreasing reps
- Blunting of cognition after workout routine
- Tips for equal strength in both hands
- Teens Tips and Improvements?��
- Routine critique and some questions
- Shoulder placement during OAPU?
- Neutral Grip to Help With Regular Pull-ups?
- Help Constructing Mobility Routine
- Bodyweight/calisthenics routine
- Started my bodyweight routine a few months ago, got a couple of questions
- Deep core muscle exercises?
- How to tell your tendons are healthy?
- Body weight exercises and long distance running
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-03 Posted: 02 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: 03 May 2021 02:48 AM PDT Hello fitness Gurus This post is mostly aimed at the calisthenics guys (yes those silly guys that do bodyweight training). I've been lifting for a year and a half. Weights mostly, nothing in particular like weightlifting/powerlifting. I have a solid build for calisthenics right now, though my aim is to become extremely athletic, stable and powerful (strenght X speed) I can also do 12/15 pull ups easily in a row. However, I cannot do a muscle up. No matter how hard I try or how many tutorials I watch. I can't seem to get my upper body over the bar to the dip stage. Any tips? [link] [comments] |
| Three months update, let's go! Posted: 03 May 2021 11:02 AM PDT My progress so far: https://imgur.com/7SdzRIS Back again to report after now three months of BWF, mainly doing the RR. I am doing great with pull-ups, dips, rows and pushups. Just started doing pistol-squats, which I couldn't do a single of not that long ago. Now also working towards the front-lever and improving my weak-ass l-sit. I only really lack hamstring progression! Doing single-leg russion deadlifts (without weights) and can't progress because I have no resistance bands to start doing assisted nordic curls. Do you guys recommend other hamstring exercises I can play with? As you can see in my pictures, I work outdoors (due to my dark neck and head color). I do a lot of physical work and I can tell you that there is no task anymore that tires me out or that I feel in my back, legs or arms the day after. I truly feel I'm in my best shape and I know I have almost just started on my journey. Last month when I posted my update, I mentioned joining a half marathon this summer. A few people tried to discourage me from doing it, since they assumed it would be too hard of a task for me. Somehow this rubbed me in the wrong way, maybe because I had just started listening to Can't Hurt Me, so the next morning I said fuck it, why wait till the summer and ran a half marathon on my own, without breaks, walking or water. Got home just under two hours and felt fucking amazing! And to be sure it wasn't just my luck, I ran another two during this same month. Talking about the book, I have finished listening to Can't Hurt Me and can't recommend it enough for people wanting to get into fitness or struggling with pushing on. It is all about pushing your limits and getting your shit straight :D Also, if anybody has similar books to recommend, please tell me in the comment! I need new audiobooks while running. Since April has been so cold and windy here, I ordered a treadmill, which arrived a few days ago, giving me no excuse not to run anymore. My plan is to do a shorter run every day and then maybe do a half-marathon each saturday, resting on sundays as usual. The one thing that's a puzzle for me is my diet. I gained a few kilos after starting training, then I cut most of my snacks out and lost some kilos again and now I am not sure if I should cut or gain. I am waiting to get back to climbing when the gyms open so a light weight is preferred but I still want to get stronger. I have added more protein into my diet and now take a protein shake after training. I am too lazy and unorganised to start counting calories but I have a rough idea of my intake and no idea what I burn. I will end again with recommending taking pictures of your progress and maybe share them. It's a great motivator and it keeps you accountable for your actions. I know that if I start slacking or start eating a lot of junk again, It will be visible for you all to see in my next update. You all keep up the good work, see you in a month! [link] [comments] |
| How effective is a 15 pound dumbbell for building arms at the beginning? Posted: 03 May 2021 12:05 PM PDT I just started trying to build arms last week from scratch (I've been poor with exercise over the last few years and have stick arms). I've been doing pseudo planche push ups, diamond push ups, tricep dips with a chair, and planks. I've noticed at least a bit of improvement in my arms over the past week, so I'm increasing my number of reps, but I also noticed that we have a 15 pound dumbbell in our garage at home. So I was wondering if that dumbbell would help at all, or if I should just stick with my current workouts and just carry on increasing reps, along with adding other exercises [link] [comments] |
| Question about increasing sets and decreasing reps Posted: 03 May 2021 12:00 PM PDT Hey, I have been doing the startbodyweight training routine for about 3 months and have been making good progress. I have been having trouble progressing pull ups but have had luck with the EMOM technique. One thing I have noticed is the workouts don't feel like as much of a cardio workout/ challenge. I was wondering if it would be a good idea to increase the sets and decrease the reps and time between sets. For example rather than 3 sets of 6 leg lifts with 2 minutes between sets I would do 5 sets of 4 with 45-60 seconds between rests. My goal is not strength gain currently more so cardio health, form, and weight loss. Any insight is appreciated. Thanks [link] [comments] |
| Blunting of cognition after workout routine Posted: 03 May 2021 11:43 AM PDT Hello all. I'm experiencing a blunting of my cognition on the days that I train in the morning. I do not feel exhausted, but feel mentally slower, with a reduced ability to optimally engage with tasks and think creatively. Although I have learned to place less mentally demanding tasks on my workout days, It still bothers me and I fear that it may affect my job, once I get one (I am a post graduate). I also feel a strange combination of moodiness / irritability, yet display somewhat reduced emotional responses on most of these days. Do any of you know this effect and if yes, do you have any tips or tricks for overcoming it or reducing the impact? My calisthenics routine is 30 total sets with 5 isometrics three times per week and I have been training for years. Thank you. [link] [comments] |
| Tips for equal strength in both hands Posted: 03 May 2021 10:39 AM PDT I feel my right hand is way stronger than my left. I've have this issue while working with barbells where my right hand is more powerful and dominant than the left, resulting in an uneven curl. To give you some reference to the difference, I feel comfortable doing 15 reps of 8 kg dumbbells with my right hand, but I'm unable to do even 10 with my left. Someone told me bodyweight exercises will help, and I've been doing push ups regularly, but I'm not sure are they going to be very effective. Does anyone have any advice on this? Thanks in advance [link] [comments] |
| Teens Tips and Improvements?�� Posted: 03 May 2021 04:15 AM PDT Hi all! I have been "training" for around 6-7 months now. My first workouts were just some pushups, dips, etc. (12 years old at this point). I could do 2-3 pullups, 15 pushups, 4 dips at my best. I didn't build any muscle (No testosterone 🤣), but I was able to get a bit stronger. At one point I could 15 dips. But then I outgrew my current dip bar and stopped training them. Last January I was able to do 7 pull-ups at my best. Now I am able to do 11 clean pull-ups, 25 clean pushups, 11 clean dips (Got into training again) at my best. While gaining the usual teen weight! I am gaining a bit of muscle. I am 13 and a few months. My current routine for 3-4 days a week: 40 jumping jacks 40 jumping jacks Max tricep-dips Max pull-ups Max chest-dips Max chin-ups 3x4 Pull-ups with backpack (7.5-8.3 kg) 3x4 Chest-dips with backpack (7.5-8.3 kg) 3x10 Pushups with backpack (10.0-11.5 kg) Some more depending on my energy levels. I weigh 48-ish kg. When I started training weighed 41-ish kg. Any tips or improvements I could add? ;) Have a great day. [link] [comments] |
| Routine critique and some questions Posted: 03 May 2021 10:05 AM PDT So this year I've decided to shift my focus more towards the handstands and kinda maintain/gain a little bit of strength as i was sleeping on handstands. I am thinking about SA/BA split with HS practice and bit of legs on both SA/BA workouts. I can hold like 25s chest to wall handstand easily, kick-ups are much better but i need to work on them a lot. Background: Male, 26 y/o Current max: Tuck Planche PU on the floor 5x, Adv Tuck Planche 5s, Elevated Pike PU 8x, Adv Tuck FL 8s, Tuck FL Rows 6x, Chin-up +50 kg 1x Main goals: 1) Handstand (free HS 20s) 2) Full FL 5s 3) Straddle Planche 5s (2 and 3 being more of a long term goals) SA: free HS attempts (5-10 mins) Chest to wall HS leg flutters - 3 sets FL progression holds Planche progression holds V-sit BA: either free HS attempts or chest to wall HS leg flutters Planche progression PU --> first question: a) FL progression pulls (from dead hang to FL hold) and FL progression rows/Ring rows later in workout or b) FL progression rows and ring rows later in workout ---> second question: a) muscle-ups or b) weighted chin-ups and dips separately (there i consider doing b) for hypertrophy and strength and a) on bar for power/dynamic period as i feel i have solid strenght base for chin-ups and don't wanna completely lose it) so example would be 1) HS work 2) Planche PU + FL rows 3) MU 4) Ring rows --> last question: general thoughts about this split and workouts? Thanks in advance guys! [link] [comments] |
| Shoulder placement during OAPU? Posted: 03 May 2021 04:28 AM PDT I've watched many many videos about the straddle OAPU form, including form checks here and those on youtube and in all of them I see most of the shoulders shrugging up toward the ear at the bottom. Only Pavel Tsatsouline explicitly says that Shrugging your shoulder and/or letting it move forward will destroy your shoulder and your power alike—whether you are punching, benching, or doing pushups. You are in effect 'disconnecting' your arm from your powerful torso muscles. When I try it depressed the throughout the whole movement, it becomes extremely difficult (you also have to keep your arm closer to your body if you want to do it this way I think), much more difficult than if you allow your shoulder to move up toward your ear at the bottom because your upper back muscles can't help and all the work falls to your tricep. Am I the only one with this experience? What is the correct form and what is better for your shoulder health? [link] [comments] |
| Neutral Grip to Help With Regular Pull-ups? Posted: 02 May 2021 08:51 PM PDT So for the last month or two, I have been trying to do pull-ups. I started only being able to do negatives. I can now do 3 - 3.5 pull-ups, but I feel like I struggle a lot. I worry I'm not doing them "clean" enough with form due to the difficulty. My pull-up bar at home has the neutral grip handles and to my surprise I can do about five of those really well. I'll go all the way up and all the way down and also I don't swing. It feels so much better and I feel stronger doing it. I suppose this is due to my biceps being relatively stronger than my lats. Should I pause trying to progress my pull-ups and just do neutral grips for the time being? While it may not work my lats as well, I think doing actual sets and reps would slowly get them strong enough to eventually perform better traditional pull-ups. Thoughts? [link] [comments] |
| Help Constructing Mobility Routine Posted: 03 May 2021 04:42 AM PDT Hello! I posted on r/ flexibility and didn't get a response, but perhaps this is a better place for my questions because they are applied to bwf. I have three specific goals, and I'd like to construct a mobility/flexibility routine to achieve them. Ive read and tried many routines before to address these all individually, but I'm overwhelmed by the amount of variations in exercise, frequency and length that get recommended. So I'm looking for a single list of things to do that will help me hit these areas. I'm listing them in order of priority for me: Goal 1: improve overhead mobility so that I can start practicing handstands. Right now my ability to put my arms over head with no back arch is limited at around 150 degrees. Trying to raise them higher doesn't "feel" like stretching, it feels more like my deltoids and/or traps get in the way somehow. I do feel a slight stretch in my lats, but that sensation is way less intense than the blocking feeling in my shoulder/neck. Goal 2: improve hamstring flexibility and/or compression to Lsit and pistol squat more comfortable. While I can do both of these exercises, they are far from the point of being comfortable flexibility wise. Goal 3: Not as applied as the other two, I'd like to work on my side split and possibly front split as well. I currently do the recommended routine, and am at a relatively intermediate level. I'm also wondering if I should stretch and do mobility work on the same day, as I work out out, or on the off day (I currently train every second day). Thanks for your help! Please let me know if there is any other information I can provide that will make this easier. [link] [comments] |
| Bodyweight/calisthenics routine Posted: 03 May 2021 04:05 AM PDT Hello, I have done weight training for several years now, but more or less regularly. I can to 10 pullups and 15 dips with good form. I now want to start bodyweight training/calisthenics. My goals are to master at some point the typical calisthenic moves like muscle up, back lever, human flag, handstand pushup and planche. I have bought rings, resistance bands, a weight belt and wooden paralletts. A park with bars is just around three corner. I checked out the RR routine and also the Move routine, but i am not sure which one to choose and how to set up my weekly training routine :/ I thought about doing the RR twice a week and use 1-2 days for specific muscle up, back lever and human flag progression training. On the rest days i would do some cardio and/or skill pratice like handstand and L-sits. Have you some advice if this approach is good or would you just choose either the RR or the Move Routine. Thanks for your help Johnny [link] [comments] |
| Started my bodyweight routine a few months ago, got a couple of questions Posted: 03 May 2021 03:05 AM PDT Sup guys, After the gyms got shut down here in Germany in November (with probably a few more months to go), I've really gotten into Bodyweight Fitness. After a few months of (mostly) consistent training, watching a shit ton of videos and occasionally reading this Sub, I've got a few questions. First of all, my routine looks like this: Day 1:
Day 2:
My warm up usually consists of a bunch of jumping jacks, Squat Sky reaches, shoulder rotations (is that how you translate that one?) and a bunch of wrist prep exercises. I know that the recommended routine suggests doing a full body workout instead of splitting them, but since I like to take my time between sets it would take me pretty long to do everything I want to do, so I feel a bit more comfortable splitting them into 2 days, hope it's fine this way. Alright, now that I'm done with that part, here are a bunch of questions: 1. How many / which stretching and mobility exercises are really necessary? Ever since I've started I feel like I've watched a hundred videos of different people showing warm up exercises with the title "Exercises you must do every day when doing bodyweight fitness". So I'm kinda overwhelmed by that, because if I did everything these people suggest I should be doing, I'd probably spend an hour a day with flexibility and warm-up stuff alone. 2. Please don't lynch me for that question since it gets asked quite a lot, but what would be the best way to raise my number of chin-ups? In my first set I can do 7 with pretty good form and usually a 8th one which isn't quite that good anymore, which is already pretty close to the goal of doing 10 clean chin-ups I've set for me personally, but I've been stuck at those numbers for at least 1 - 1 1/2 months now). I've tried greasing the groove for some time, but despite a really sharp elbow pain which forced me to pause for ~3 weeks it didn't really seem to work for me. I always complete my sets with negatives so if I do (8x6x4) I'll do 6 more negatives to be at 8 in each set. After I'm done my muscles feel really tired, and without a short break I couldn't even push out another 2 chin-ups, so it's not like I fuck around with them but actually try to push myself as far as I can, which makes the lack of results a bit frustrating, especially when watching videos of people going from like 5 to 15 pull-ups within a few weeks. I've seen people suggest rather than going all out on the first set, I should only be doing like 5-6 if I could do a max of 8 so I can get more total reps done, probably should try that next? 3. Hope this doesn't break rule #2 since I don't want a diagnosis or anything, but when doing exercises like Rows / curls which makes me bend my Elbows, my left one always gets a bit numb / tingly during the bend, and the left one is also always the one I felt the pain when gtg. I'm probably going to see a doctor just to make sure everything is fine next time I experience bigger pain, but generally speaking, could it be a wrong grip or similar things which might cause a nerve or something to get irritated? 4. There are some exercises like L-Sit, Skin the Cat, Frogstand etc. which I feel like are some basic exercises when having the goal of eventually working towards more advanced ones. What would be the best way to integrate those in my workouts? Should I do them before, after, include them in my workout or even have a separate day where I practice that kind of stuff? I'm kinda self conscious when it's coming to exercises which involve the possibility of hurting my head / neck when falling down, so I don't quite know what would be the best way to proceed with those. 5. Last but not least, my current bodyweight is 79kg (23m / 180cm), and ever since I've started in November I've been wondering whether I should bulk or cut a bit first, since I wasn't sure I've just been trying to maintain the last couple of months. But since I finally wanna take stuff more serious and get out of this state of fucking around, I wanna make a decision on that. My issue is that my upper body is "normal", while all of the fat is stored around my thighs / butt area, which isn't really the most aesthetic look for a guy. Judging from reading a few diat related posts I guess I should be good with cutting while still reaching my protein goal and being consistent with my exercises, or is there any reason not to do so? Puh, I guess that's it for now. Thanks to everybody who took their time reading this! [link] [comments] |
| Posted: 02 May 2021 02:35 PM PDT I had little lower back problem few months back and I was told that I need to strenghten core for posture and back issue. Some days I go to park and others stay at home, depending on weather and time mostly. At home I do exercises the physio suggested like cat cow, dead bug, single leg bridge, copenhagen plank, hamstring roll ins.. What exercises could I use in a park with pull up bar and normal bench? For now i do knee, leg and side raises but dont know what else to add that wont put stress on lower back but "mobilize" deep core muscles? [link] [comments] |
| How to tell your tendons are healthy? Posted: 02 May 2021 04:12 PM PDT Hello there! I'm coming back from a 4 month break from training due to sugery (which is largely unrelated to working out). I've been training regularly the past 2-3 months and have regained my basic strength. Now I've been working on achieving the back lever for the past 3 weeks, I can do 4 x 12 seconds of a straddled back lever with clean form and >12 seconds of a band-assisted back lever. I'm working on it 3 times a week, prior to strength training. And I warm up with skin the cats. I've read that the risk of getting injured when training for skills like BL and FL are quite high. I have not run into any discomfort yet and I'd really like this to be the case for the forseeable future. Since tendons tend to recover slower than muscles and therefore can get injured if you're not careful, how do you avoid that? How can you tell your tendons are fine? What is an early sign of something being off? And what do you do against it? I appreciate any advice I can get. [link] [comments] |
| Body weight exercises and long distance running Posted: 02 May 2021 05:37 PM PDT Someone posted a question to r/advancedrunning about lifting heaving and training for long distances. A lot of responses pointed to 5-3-1 programs. I don't have access to a gym or weights but would like to make strength gains specifically for running. For an idea of where I'm at: I can do 10 wide grip pull-ups, 25 standard pushups, and 10 shrimp squats all comfortably, though I don't hold my leg for shrimp squats and instead just let it hang behind me. Can body weight exercises achieve a strength gain goal similar to that of the 5-3-1 thing? I'm guessing the answer is something like taking the RR and progressing towards the hardest variation in each category but would like tips or advice someone might have. [link] [comments] |
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