Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-31 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-31
- Guys I made a workout log (hopefully print-friendly) for the Recommended Routine in r/bodyweightfitness
- This resource has everything!
- Four month with just bodyweight fitness
- My 24 days Calisthenics progress
- Thanks to this sub, I finally achieved the one hand push-up! (24F)
- Why are weights easier to maintain / progress than BWF?
- Rings Maltese: Strategies and Approaches to Training
- Calisthenics School: Muscle-Up (Advanced Course)
- Block Periodization?
- Critique of my workout routine!?
- Beginner Workout for overweight?
- Tightness/Knots Below Scaps After Back Workouts
- What training regimen would you do to attempt 1000 push-ups in a row?
- The minimalist routine tweaked for building muscle and strength
- How do i follow progression?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-31 Posted: 30 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: 31 May 2021 06:23 AM PDT Hello guys, I finished making my own workout log for the Recommended Routine in r/bodyweightfitness, it took me 2 hours and a half. Hope you guys like it and if it needs improvements, just comment down below for the changes I should make. Also, make a copy for this file since I made it for viewers only. Link: https://docs.google.com/spreadsheets/d/1xAJ8HzOBGqSJpm_z92rKVhwwZJIw_NvHGl5zNPjqIEE/edit#gid=0 [link] [comments] |
| Posted: 31 May 2021 02:04 AM PDT Good morning all from the UK. I'm a year into my training, I'm still really only just getting some grasp on the fundamentals. I'm 38/m, 6'2", 190lbs and had no background in any sort of training or sports. In all honesty I was in poor shape and very weak. Couldn't do a single pull up etc etc. Bodyweight training has been really enjoyable and I see it as something to maintain for life to improve my future health. I have always been an avid researcher and always want all of the information, (which, for exercise science, is a tonne of information!!!) and I'm always looking to learn more. I've gathered many snippets from various places to try to improve my training methods etc, but I've always been frustrated by the generalisation I find everywhere when it comes to exercise science and similar stuff. Then I realised I was viewing quite a few posts on Reddit, so I decided to join a few weeks ago. I AM BLOWN AWAY by the monstrous collection of specific guidance, advice, science and discussion on here! Everything I could wish to know to help me on my journey is in all of the saved posts and then it is all backed up by ongoing threads. Amazing, amazing resource for BWF! Thank you so much to everyone who posts relevant information, adds their opinions and expands on subjects. You're helping people like me learn the how's and why's of BWF and making me a better, healthier and stronger version of myself. 🙌👏🤝👍👌💪 [link] [comments] |
| Four month with just bodyweight fitness Posted: 31 May 2021 11:06 AM PDT Progress thus far: https://imgur.com/DS761LJ Here we are again, after another great month. I have continued doing RR every other day, with running days in between and one rest day a week. My climbing gym has opened up again so I have started to attend that at least once a week. Last time I climbed before that was way before I started my fitness training and I can definitely feel the difference. I have absolutely no soreness in my body after climbing besides my fingers/forearms, which is quite awesome, still being very new to the sport. Something great I experienced at the climbing gym was that while warming up I tried the pull-up bar and I was astonished how easy it was. I have not done a single pull-up on a bar since I started training, since I began with rings and skipped that part. I figured they would be similar but the rings definitely make a harder task! I didn't try to see what my max rep would be since I had to go climbing but might try it next time and the end of the session. Now I am also curious about doing other stuff like dips, l-sits and rows on bars. I have switched from ring pull-ups to l-sit ring pull-ups and it fucked my stomach up after the first workout. Didn't feel a thing on the day but after the next I felt like someone had punched me in my stomach, like I had pain in my organs behind my abs. I even considered calling my doctor if it didn't improve through my weekend, which it luckily did. It resulted in me skipping my first workout during my four months! I slowly went back into it and now have no more pain after doing l-sit ring pull-ups. Last time I asked about alternative hamstring exercises and experimented with the suggestions I got from you. The best solution for me has become to just do nordic curls where you lean as far down as you can, hang for a sec or two and return to the start position. I have been able to progress with how far I can lean in before returning up. I still can't do a full nordic curl but I am sure I will get there soon. Have not focused on my diet this month, just gotten better at cutting unhealthy snacks out. I usually get a few questions in my dm after these posts from newcomers and I thought to mention that you can post them in the comments for others to learn from too, just a suggestion :) My goal is just to continue what I am doing. The weather is finally getting better so I will hopefully do all my runs outside again and might want to find a playgrounds with bars to play with. The nordic race is unfortunately canceled due to covid. You all keep pushing! Any new book recommendations to help with a stronger mindset or physic are highly appreciated :D [link] [comments] |
| My 24 days Calisthenics progress Posted: 31 May 2021 06:20 AM PDT Hello to everyone :) 21 y , male , 58 kg/128 lbs My Day One https://ibb.co/6ggHkC6 https://ibb.co/R2PtT03 I train 3 or 4 times a week without skipping workouts. Day One I could do: 10 push ups in 3 sets. 3-4 chin ups in 3 sets with bad form. 0-1 pull ups with bad form. 6-7 dips in 3 sets 24th day : 18-20 push ups in 3 sets 7-8 chin ups in 3 sets with good form 3 pull ups in 3 sets with good form 15 consecutive dips in 3 sets with good form Also unlocked the L-Sit on paralettes with a hold time if 5-6 seconds My Day 24 current progress pictures https://ibb.co/CWnJq4f https://ibb.co/BBgMRYh https://ibb.co/VHYRxBJ I do the exact same workout everytime which I think is a huge mistake: Warmup 10 minutes And 3 sets of exerices all the same in this order 10 dips Rest 5 chin ups Rest 10 Australian pull ups/Every other training day I change this for 3 pull-ups Rest 20 push ups Rest L-Sit tucked 30 seconds hold with 5 seconds one leg extended Rest 1 minute plank on the floor Repeat I know the routine is bad and doesnt make much sense ,so please help me out and give me advice. I dont have a diet which is bad also. I try to eat as much calories as possible to gain some mass. Thank you for reading ,be happy and healthy :) [link] [comments] |
| Thanks to this sub, I finally achieved the one hand push-up! (24F) Posted: 30 May 2021 06:51 PM PDT Hello! As the title says, I can now do one hand push-ups on both hands (although my form is lacking, so it's still a work in progress!). I usually only lurk on this sub, but that's what helped me achieve this skill so I wanted to share with you guys how I did it. Hopefully this can be of help to somebody out there! Here's what I did (very grease-the-groove kind of approach, but it worked):
It took me a little over a month to go from zero to currently 5~6 reps on both arms. I realise this might be fast progress; I have to note that I've been lifting for a year now already, and had enough upper body strength to do a few dozen push-ups before trying this out. Also probably important to note I'm very short and weigh just as little which would've made this easier than if I had nice genetics. Anybody could definitely do this, though! (I do have a video of me doing the one hand push-up, but I actually posted about this earlier including the video and it got automatically removed so I'm not sure if I can post it haha) Thank you for reading this long post! I hope you have a nice day, and good luck with whatever goals you're working toward! [link] [comments] |
| Why are weights easier to maintain / progress than BWF? Posted: 31 May 2021 08:28 AM PDT I lift, run and am also trying to progress with pushups + pullups. But I find that while I can slowly progress with my running and my lifting, my pushups and pullups have plateaued and I haven't seen any improvement over the past couple months. I'm pretty careful about eating right and getting enough sleep. But I find on the days I do slip up, my BWF is usually the only thing affected. For example, I've plateaued getting ~40 pushups / set, but every now and then if I had a cheat meal or something, I'll get like 28 / set and even that's hard for that day. But on the same day, my lifting and running will both be fine. What's the deal with this? I'm not sure how to progress. Why is my BWF so suceptible to change? I do BWF sets first thing too, before lifting and running. [link] [comments] |
| Rings Maltese: Strategies and Approaches to Training Posted: 31 May 2021 05:46 AM PDT Yo guys, so I decided to make the maltese my next goal. Here is my Day 1 Maltese Training (today). I decided to experiment with a few different training methods and strategies to attain it:
I decided to make training the maltese (on the rings) my next immediate goal- and hope to achieve a full maltese (1 second hold on the rings) within the next 1-1.5 years. In my first day of training, I managed to attain the following:
I will be experimenting even more in the coming few months, and will update this thread accordingly with my thoughts on specific exercises / progressions and programming which I think are effective.
Note: - I had previous attained the iron cross, and intend to train for maltese as my next goal tgt w/ planche. - From what I've experienced, maltese is a different exercise from the planche as the maltese places more stress on the elbows and biceps whereas the planche places more stress on the front deltoids. (So, the iron cross should have more carry-over, theoretically at least. I'm on my journey to see if that theory works practically- in real life.) - I understand many of you prefer going the planche to maltese route as there are many transferable skills/conditioning work which will carry-over to maltese, but I am simply taking a different approach. - That being said, I will certainly be doing planche work as well- leans, zanetti DB presses, pppu, etc. Happy to receive advice and tips / progressions / strategies from those who've attained the maltese. Also, as always, feel free to AMA! P.S. My weight is 68kg at 167cm, or 150 lbs at 5'6. [link] [comments] |
| Calisthenics School: Muscle-Up (Advanced Course) Posted: 31 May 2021 10:33 AM PDT Hi guys! Arthyr Morozov from Chelyabinsk, Russia is here once again! As some of you know I'm owning a calisthenics school where I train people (mostly kids and schoolers), and from my several years of experience I have developed some really working programms towards different advanced calisthenics elements like human flag, back and front levers, handstand push-ups and etc. So I decided to share them with you, since they may help you to progress faster. Please leave a feedback comment if this is needed, and I will post more. This time I did my best and recorder videos with exercise demonstration almost to every exercise. Hope this helps, since I'm not pretty good with english exercises names, sorry. Today I will share my routine for Muscle-Ups, but first, Warm up! ALWAYS warm up thoroughly in order to prepare your body for the load and protect it from injury. A good warm-up option from Maxim Trukhonovets (@max_true on Instagram) can be seen on the link - https://www.youtube.com/watch?v=iYoAnPWZgdA Before starting the program, I want to remind you of a few important points:
Stage 1 (2 workouts per week, 2-3 weeks to complete) In the first stage, you will master the so-called "deep grip", which will facilitate the transition from hanging to support, which, in fact, is the most difficult thing when performing an exit with force. Also at this stage we will train separately the pulling and pressing components of the exit. Deep grip hang on the bar 5 sets of 20 seconds Instead of a deep grip, you can also try using a false grip. In any case, you need to make sure that your arms are straight at the elbows. Deep / False Grip Chest Pulls 3 sets of 15 reps When the body moves up, the elbows need to be pulled back. Try to keep your elbows close to your body and not spread them apart. Try to pull yourself up as high as possible. Bar Push-ups 3 sets of 15 reps When lowering the body down, spread your elbows to the sides. Try to descend to at least a right angle at the elbows. Stage 2 (2 workouts per week, 2-3 weeks to complete) At this point, you will continue to master deep and false grips, but we will also add snatch pull-ups to our workouts using leg swings to give body momentum. Many beginners, before mastering the exit by force, first master the exit by two with the help of inertia. Deep / False Grip High Pull-Ups 3 sets of 15 reps Try to pull up as high as possible, but do not help yourself with your legs. All movement should be carried out only by a sharp contraction of the muscles of the back and arms. Deep Bar Dips 3 sets of 15 reps In the end position, try to touch the horizontal bar with your chest. When lowering down, spread your elbows to the sides. Leg Pulls 3 sets of 15 reps Try to pull yourself up as high as possible, helping yourself by swinging your legs. Stage 3 (4 workouts per week, 1-3 weeks to complete) At this stage, we will begin to move from individual strength exercises for pumping to simplified options for strength exits, such as double exits from a jump and negative lowering to the hang from a support position on straight arms on the horizontal bar. Jumping Muscle-Ups 3 sets of 9 reps Try to gradually increase the height of the bar in order to use less momentum from the jump with your feet and more use the strength of the arms and back. Upper Grip Pull Up 3 sets of 9 reps Due to the sharp contraction of the muscles of the arms and back, try to pull yourself up as high as possible, ideally to the navel. In this case, DO NOT use the help of your legs, that is, do not make any jerks or swings with them. In the approaches, you can do repetitions with pauses, that is, you did 1 repetition, got off the horizontal bar, shook yourself, did the following. Slow Negative Muscle-Ups 2 sets of 10 reps. Try to descend as slowly as possible. Try to keep your hands in a deep / false grip position as much of the range as possible. As the body goes down, the elbows should gradually turn from looking to the sides and look back. The closer the elbows are to the body, the easier it will be to lower. In the approaches, you can do repetitions with pauses, that is, you did 1 repetition, got off the horizontal bar, shook yourself, did the following. Stage 4 (2 workouts per week, 4-6 weeks to complete) By this stage, you should already have enough strength and skills in order to calmly be able to perform a two-arm exit with the help of a leg swing, therefore, mainly at this stage, we will continue to practice the skills of exits with force and train working muscles using force pumping. If you still can't get the outputs even with the help of your legs, then you should turn your attention to the technique, because most likely you don't create an impulse for yourself, but just swing your legs here and there. If you record yourself on video from the side, it will quickly determine the source of the problem. Leg Swining Muscle-Ups 5 sets of MAX reps Approaches are performed without getting off the horizontal bar. Bent Arms Muscle-Up + 5 Bar Dips 2 sets of 5 reps A simpler option for performing an exit by force, when you do it not from a hang on completely straight arms, but from a hang on bent arms. After each exit, you do 5 push-ups, after which you lower yourself back to your bent arms. This will be 1 repetition. Clean Muscle-Ups 5 sets to MAKS repetition ------------------------------------------------------------------ Once again, this routine is for advanced level. If you are only starting bodyweight training, then I would recomment you to use my FREE app called SOTKA (http://sotka100app.com) or RR from FAQ here. I would also be glad to read your feedback/questions, so feel free to share your thoughts! [link] [comments] |
| Posted: 31 May 2021 09:26 AM PDT Hi M23 70kg 173cm I've been recently very interested on Streetlifting (Squats/Pull ups/ Dips), my numbers aren't very special: Squat 3x6 230lbs Pull ups 3x5 80lbs Dips 3x5 90lbs My "programming" has been sh*t because I thought that training for strength meant that EVERY EXERCISE should be in the 1-6 rep range, so every workout of a Upper/Lower split was very heavy including Rows, Push ups, Press, etc. Now I just train heavy the main three exercises Once per week and the accesories are something like 3x8 and the second day I do a 3x8 also on the main ones. I hear a lot of people talk about "Block periodization" which means you do a Volume/Hyperthrophy block and then an Strength block, but I don't really get the difference if I'm alreday doing both rep ranges un the same week, kind of DUP. So what's the difference in workouts on a strength block vs an hyperthrophy block? I think that I mentally would benefit for a little hyperthrophy block but I simple don't know how to program it so it helps the main lifts later on. [link] [comments] |
| Critique of my workout routine!? Posted: 31 May 2021 09:20 AM PDT I have been following my own routine for several months and I am noticing strength decreasing on the main compounds such as bodyweight dips, pull-ups and kettlebell squats. I am eating cottage cheese, tuna, eggs, mackerel, oats, beans, peanut butter, wholemeal bread, fruit, veg, etc, all the healthy stuff. I also rest for the rest of the day apart from training. I think I am overtraining, although, I've read that muscles don't need more than 48 hours to recover and I have the weekends off. I am an experienced fitness person having trained strength 5x5 in 2011 at uni and boxing since then until Corona hit. I make and tailor my own routines I've never understood why people follow someone else's routine. I also alternate push/pull days so one week 3x push 2x pull and the other day 3x pull and 2x push. Push days 1x50 BW squats 1x50 BW lunges 2x20 Burpees 2x50 jumping jacks 1x50 weighted sit-ups with 5kg plate 1x25 v sits with 5kg plate 2x25 mountain climbers both feet 1x40 regular pushups 1x20 pushups hand to chest and then out to the side (hits side delts a bit) 1x20 pushups knee up and to the outside 4x20 bodyweight dips I did used to so one armed pushups for three sets of 5 but despite being really hard I never felt like my muscles were working as such so I ditched them. That's generally what my push days look like, with slight variations here and there. Pull days 3x9 pull-ups 3x20 knees to chest hanging from bar 1x20 (sometimes 2x) 28kg kettlebell squats 1x20 (sometimes 2x) 28kg kettlebell lunges 3x12 kettlebell swings with 28kg 3x12 side swings with 28kg 3x15 bent over rows with the 28kg 3x15 lateral raises with 6kg I am thinking of reducing to 4 days rather than 5 as I think I am over training! I feel like I've forgotten something's but what do you think of my routines!? Overtraining!? Edit: I also jog once per week for cardio, 5 miles to a location, stay for about 8 hours then 5 to miles back. [link] [comments] |
| Beginner Workout for overweight? Posted: 31 May 2021 01:13 AM PDT Hey im currently trying to start with bodyweight exercises but i weigh alot. [link] [comments] |
| Tightness/Knots Below Scaps After Back Workouts Posted: 30 May 2021 06:22 PM PDT Any time I do pullups or try to practice l-sits and even rows I get pretty bad tightness right around where the bottom of my scapula are on my back (https://ibb.co/7VHF8Nk). If I try to bend sideways or diagonally, and if I go too far sometimes the muscle does end up getting actually pulled and then I'm out of commission for a week or two. I don't have any posture issues or scoliosis or anything, and this only happens after specifically doing those exercises for lats/lower traps. Any suggestions on how to prevent knots/tightness after doing these back exercises? [link] [comments] |
| What training regimen would you do to attempt 1000 push-ups in a row? Posted: 31 May 2021 12:58 AM PDT I randomly came across the world record for most push-ups without leaving push-up position (10,507). This got me thinking about what a guy like that does for training, diet, etc. Obviously, this number is monstrous and unobtainable by 99.9% of people so I was thinking how fun it would be to aim for 1000 push-ups without leaving the push-up position. So my big Q's are if YOU were going to attempt this how would you go about it? Do you still work out your core and legs? Regimen, diet, etc. [link] [comments] |
| The minimalist routine tweaked for building muscle and strength Posted: 31 May 2021 02:32 AM PDT The minimalist routine in the wiki list one exercise from each of push, pull, squat and core. The creator of the routine suggests doing it in a circuit style. Instead of doing it in that way if we do it just like the RR in pairs or complete 3 sets of on exercise and then move on to the next one, I think it can be a good starting point for beginners. Absolute beginners. The mental load will be less as the number of exercises is less than even the BWF primer. It is still better than no exercise. Beginners will see some gains and when they get used to it they can move on to the RR. Am I correct here? [link] [comments] |
| Posted: 30 May 2021 02:55 PM PDT Hi guys, new here and i want to try the recommended routine. I don't get how progression and rest works: for example if pull-ups has a progression made up of 6 exercises and squat of 6 does it mean that i have to do the first 6 pull-ups exercises than 90 sec rest and then squat and this is a set? Or do i have to do just one exercise of the pull up progression 90 sec rest and then 90 sec of squat progression? If the second when do i have to go on with the progression? Sorry for dumb question but i can't figure it out. [link] [comments] |
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