Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-04 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-04
- A year ago I never dreamed of repping one arm pullups...
- Russian Fighter Pull-up Program Review 2021
- [17M] My bodyweight training split
- 90⁰ pushup (modified) for shoulder and scapular strength needed for planche
- My workouts are still not getting easier
- Knee prehab/rehab exercises.
- How to SHORTEN my PULL workout, while keeping It effective?
- At what point does it make sense to split a workout up in to separate push and pull days?
- In Need of some help.
- Do skin tightening lotions work?
- Training Full Body 5-6x per week
- Weighted Pull-ups training progression that limits tendon/joint strain
- Can I get/stay fit with very minimal equipment?
- Help: Client stuck at transition during kipping bar muscle-up, even with bands (video)
- Journey of cutting
- Tips for strength training with only bodyweight ?
- Desperate for muscle building tips!
- Evening out your body with standard push ups
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-04 Posted: 03 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] |
| A year ago I never dreamed of repping one arm pullups... Posted: 04 May 2021 05:56 AM PDT A year ago a OAP felt like kt would never be achievable... But today I reached 3 one arm pullups on my right side, and 5 on my left. They're not perfect form but hey - we're improving! Tips for those of you chasing the one arm pullup:
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| Russian Fighter Pull-up Program Review 2021 Posted: 04 May 2021 07:31 AM PDT I recently did the Russian Fighter Pull Up Program. Tldr:
Personal InfoHeight 184cm (bit over 6ft), weight 82kg (~684 bananas or 180lbs), age 30+ Always been skinny/thin throughout teens and twenties, mostly playing football (soccer) and doing endurance sports. Generally active lifestyle. Tried gym/weightlifting in late 20s until a shoulder injury stopped me for a long time. Found this sub in 2019 and do the RR ever since (more during summer, less in winter). I was pretty lazy in March (no motivation to work out) and had a busy April scheduled. The Fighter Pull Up Program seemed like a good challenge to get me to do something every day and finally increase my pull-up reps into the double digits. Retrospect on trainingI always tried to do clean reps of „straight" or „arched back" pull-ups (see demonstration) from a dead hang with no kipping or momentum. I changed the grip (pronated, neutral, rings, different width) and rep speed (normal, explosive, slow) to get a bit of variety. The sets were spread out over the whole day (1-2 in the morning, 1 at lunchtime, 2-3 in the evening). Sometimes I did 20 pushups after every set (just for fun, to get 100/day) or I incorporated a few sets into my RR workout or additionally did a 20-30min HIIT workout (detailed list below). Week 1: The first few days were really hard. I felt stiff and sore before every set. But it was a „good soreness", as I had the impression that my muscles and tendons were adapting quickly to the new form of stress. Added stretching and mobility sessions (esp. for wrists, elbows and shoulders) helped tremendously. The initial tiredness went away quickly and I started to feel more powerful in my sets & reps. Week 2: On the first day (April 12) I went to donate blood and „awarded" myself with an extra off-day, because I know from experience that I tend to react rather poorly to those big needles (swelling & bruising around puncture site and sometimes pain & numbness in whole arm). The next days were definitely uncomfortable, but I wanted to push through the pain in my elbow. Weeks 3 & 4: Unfortunately, it didn't get better (I mean: no way to know high volume pull-ups aren't a great elbow rehabilitation program). After another two day break, the acute pain during reps subsided, but my right arm still felt odd and generally weaker than my left. The soreness after every set was one-sided too. That lead to a decreased quality of reps and increased the times, where I couldn't do the required reps in one go (e.g. for 12 reps I'd do 8, a few seconds pause, then 4). Because of all that, I decided to stop the program after 26 days with just 4 cycles, instead of 5. After a break of two days, I re-tested my new max and got 13 reps. I tried going for no. 14 twice (after a long deadhang), but my form was too poor to let it count. Evaluation & RecommendationAlthough +4 reps doesn't seem like that much, I'm really happy with the result. Apart from the increased max rep, I generally feel much stronger doing pull-ups (feels like I'm flying through my first 5 reps, the next 5 get harder, only after that I begin to struggle). I'd recommend the program for people who want to improve one particular exercise. Your body really trains the motion-sequence by challenging all the involved muscles intra- (recruiting more muscle fibres) or inter-muscular (muscles work better together). Also, the joints & passive structures are forced to adapt. On the downside, the program is not sustainable over a long time and therefore it's probably not ideal for long term gains. Additionally, the volume can definitely take a toll on your body. Look out for signs of overtraining or approaching injuries. If you're debating whether to do this program or „Grease the Groove": I tried and liked both for similar reasons. I'd advise to do GtG when you can't do a single pull-up or just a few reps. Otherwise to do the fighter pull-up program to get a better max rep and GtG to get better technique. Pull-up LogWeek 1 | Set 1 / Set 2 / Set 3 / Set 4 / Set 5 | Additional Happy side note to end this post: while looking back I realized that I did GtG in 2019 with just 1 negative pull-up per set. And another time in April 2020 with 6x2reps on the first day – and those felt hard. Wouldn't have thought to have a max rep of 13 just one year later. Thx for reading. Keep grindin' [link] [comments] |
| [17M] My bodyweight training split Posted: 04 May 2021 04:38 AM PDT Hi guys so recently I've been creating a new workout routine that I wanted to focus mainly on both hypertrophy and strength. I considered the upper body/lower body split a couple of weeks ago when I started training but it got really tough. I'd dread going from chest to biceps then triceps with most of the workouts being different push-up variations. For the same reason I also didn't pick the push/pull/legs split(mainly because of back and biceps on the same day). I know I might sound kinda lazy but considering my goals and the amount of time I usually have after school, I thought this split would be the best choice for me. Monday - Chest Tuesday - Back Wednesday - Arms Thursday - Shoulders Friday - Legs + Core Saturday - Rest Sunday - Cardio + Mobility I am still unsure of the split. Is working out one muscle group every week enough? I'm almost finished making the entire plan. Each muscle group will probably have 3-5 workouts with progressive overloading taken into consideration. I should also mention that I also did a ton of research on specific workouts from different disciplines. For example I plan to include certain drills that athletes like footballers do into my leg workouts(this way I won't be training only strength+hypertrophy but also agility). It's all really ambitious of me but I believe it's doable. Thoughts? [link] [comments] |
| 90⁰ pushup (modified) for shoulder and scapular strength needed for planche Posted: 04 May 2021 08:57 AM PDT Doing 4 sets of 4 reps and working towards goal of 5 sets of 6-8 reps I am currently doing this modified version of pushup. A couple of weeks back Fitnessfaqs released a video showing this version and considering that it may help me with the bent arm and scapular strength i started implementing this into my workouts. Daniel Vadnal shows the importance of this version in building strength and muscle mass required for other advanced exercises but the question i want to ask if this is going to be effective for my planche journey? I am doing this version for about 2-3 weeks and i can say that it effectively targets anterior deltoids but along with this i am constantly getting sore middle back (middle traps and rhomboids) 🤔 not sure if this also targets the middle back. So, any advice for my form is highly appreciated if i am doing it wrong. Also, i know that PPPu is best for that bent arm strength but i though that i may later on add those as i progress in these. What do you guys think about this? any advices ?? Along with this i am also doing dumbell maltese press and supinated back lever progressions as additional exercises for planche in case you want to know [link] [comments] |
| My workouts are still not getting easier Posted: 04 May 2021 08:57 AM PDT Several months ago, I asked for advice on this subreddit. My main problem was that my workout did not get easier with time at all and this problem hasn't gone away. My repetitions in pull-ups, dips, and squats are decreasing and I can feel that every workout is getting harder. I applied most of your advice and I still do not see any results. Here's how my routine looks like: Monday: Pull-ups: 7, 7, 7, 7, 6 (on a good day) P.S the last time I didn't manage to hit 6 on the last set and gave up on 5 reps because my muscles didn't want to pull me up again. 1 minute of rest. Tuesday: Squats: 5 sets of 25 reps with one minute of rest in between. Tempo run, 3.5 km. Wednesday: Dips: 9, 9, 9, 9, 9 (on a good day) Two minutes of rest. Thursday: Squats: 5 sets of 25 reps with one minute of rest. Easy run 4.5 km. Friday: Pull-ups: 7, 7, 7, 7, 6 (on a good day) 1 minute of rest between each set. And etc. What am I doing wrong? Why can't I progress? Why don't my workouts feel easier? I've gained 3 kg since last time. I now weigh 50 kg. My height has stayed approximately the identical 172 cm. Every day I get around 8 hours of sleep. I avoid junk food. Eat a lot of protein. I'm 14 years old. (It's really sad to see that my classmates who don't get enough sleep and put all sorts of crap into their stomach are able to outperform me) I will be very grateful for your advice. [link] [comments] |
| Posted: 04 May 2021 06:09 AM PDT Hey, fellas I am coming to you, with something that has caught my attention. This really starts with my sister. Last summer she sustained an injury to the knee, which rendered her completely useless for 6 - 8 months. She is only now able to get out of bed and go outside. So that is a first hand experience with just how much a knee injury can handicap someone. Then today, when I was going though my leg workout, I felt pain when I came down in, for example, a pistol, I felt pain in my knee. Nothing awful, but enough to worry me. I don't want to go though the same bullshit my sister went though, so I felt like I had to prepare my knees for the coming exercises. So, I wanted to hear about some good prehab/rehab exercises you could recement, so I can do my leg workout, without the fear of breaking anything Have a nice day! [link] [comments] |
| How to SHORTEN my PULL workout, while keeping It effective? Posted: 04 May 2021 10:12 AM PDT Hi guys, I have a question for you. I do i PPL bodyweight routine, and while I can finish my Push workout in apprroximately 70 minutes, I spend 100 minutes With the Pull workout. This Is probably due to the length of my rest pauses ( I have to pause for 4 minutes between each set, while i pause 1 minute and a half durimg my push workout ), but maybe maybe also due to the structure of the workout: Pull ups: 9-8-8 Chin ups: 9-9-8 Neutral grip pull UPS: 8-7-7 Narrow grip chin ups ( focused on biceps ): 5-5-4 Inverted bodyweight curls: 10-9-9 Prone grip bodyweight rows: 11-11-10 Supine grip ". " : 11-10-9 As I said, between the various types of pull/chin ups I Need 4 minutes in order to achieve those numbers. I know I should probably work on shorten this time. But my question Is: " Are there some superfluous exercises? Can i shorten my workout by removing some sets, or something similar?" Thank you, and please excuse my english, it's not my mother tongue. [link] [comments] |
| At what point does it make sense to split a workout up in to separate push and pull days? Posted: 03 May 2021 06:54 PM PDT I see that the RR is supposed to be done in one go, but I also see people on the sub talking about push and pull days. I don't follow the RR myself, but my workout is quite similar to it - I do three sets of pull-ups, chin-ups, rows, dips and push-ups. Always on rings, and always in that order. My arms are very fatigued by the end, so I'm wondering about splitting them up. Is that pointless for a beginner, and really not something worth considering except for advanced athletes? I also wonder about recovery when using the arms so intensively two days in a row - currently I need two rest days in-between workouts. Hopefully some of you can share your experiences. Thanks. [link] [comments] |
| Posted: 03 May 2021 10:48 PM PDT I'm (14M) here and have decided to finally start working out. I've been on and off working out as school gets really busy. My main goal is to try and build up muscle. I weigh 117 and am around 5'5-5'6 (I'm Asian) I was wondering if it is necessary to buy dumbbells/ other workout equipment. I don't know if my parents would get them for me as they don't really get me anything. I also don't have any money and can't get a job right now. On top of that, other then junk food, there is no healthy foods at home. My parents constantly buy me junk food. I'm not sure if I can really do this but I know I want to. If any of you guys have any advice/tips they would be greatly appreciated. Thanks. [link] [comments] |
| Do skin tightening lotions work? Posted: 04 May 2021 04:15 AM PDT Hey there! hope you are doing great. I've recently started doing bodyweight exercises like planks, pushups, squats, etc and the thing that is bugging me now are my puffy nipples. Will skin tightening lotion work on that area as I continue to train? My diet mostly consists of eggs and pasta, fruits, and cooked oats with milk. Although I must admit that I'm very fond of sweets but I don't overdo it, like one sweet in a day. I drink a lot of coffee tho. Could you suggest to me some more body weight exercises for the issue I mentioned? Thanks! [link] [comments] |
| Training Full Body 5-6x per week Posted: 03 May 2021 10:42 PM PDT Hello friends, Has anyone got experience training like this? I've watched a few of Jeff Nippard's videos on the topic and it looks pretty interesting. I've included two of them at the bottom but he has been getting great results from training this way. Basically you do less volume each day (doing about one exercise per body part) but spread it out over the week. Studies have shown it to be at least as good if not better at getting stronger and growing muscle if volume is kept the same. However you'd surely be able to get more volume in so you're likely to get even better results. Has anyone done this with calisthenics? The videos are focused on traditional gym training, so it might be a bit different in practice. I never get sore from training so feel like I could probably handle an increased workload fwiw. I was thinking something like; Day A (superset in pairs like RR, 3 sets of everything) - Squats (barbell squats but this could be step ups or something) - Pull ups - Push ups - Floor slides (hamstrings) - Arm circuit (2x sets) - Core Day B - Nordic Curls - Dips - Pistol squats - Rows - Grip circuit (2x sets) - Core Then day 5 could be deadlifts and anything you feel like doing more of or do 6 days and repeat both days. Thoughts? Experiences? https://www.youtube.com/watch?v=eTxO5ZMxcsc [link] [comments] |
| Weighted Pull-ups training progression that limits tendon/joint strain Posted: 03 May 2021 01:47 PM PDT Hi, I tried my first weighted pull-ups and managed 1@60%, 2@50%. My goal is to build up to single rep 100% BW this year. I have a persistent (small) elbow injury. It's fine with bodyweight training, but the heavy weighted pull-ups put some strain on it. What type of progression would promote steady and healthy progress? E.g., train with a weight I can do 3x8-12 reps at, and gradually increase the weight, or increase as high as possible weight with 8x4 reps, or something in between..? I am inexperienced with weighted movement, so appreciate any insight in how the training differs from BW (if at all) -- thanks! [link] [comments] |
| Can I get/stay fit with very minimal equipment? Posted: 03 May 2021 10:04 PM PDT Like the title says, I'm curious if I can build a long-term BWF routine with very limited equipment. I'd like to keep my investment down to just supplies I can fit into a small bag, specifically; -Gymnastic Rings -Pushup Bars -Yoga Mat -Chalk Will I hit my upper limit quickly in terms of unweighted movements? I'm from a power-lifting and strength sports background (football, wrestling) so my baseline strength is decent, but my body awareness is pretty severely lacking. Let me know what y'all think. [link] [comments] |
| Help: Client stuck at transition during kipping bar muscle-up, even with bands (video) Posted: 03 May 2021 06:03 PM PDT Would love some expert eyes on my client's bar muscle up attempt in which she is using assistance from two bands (one on each side of her). Video HERE. She's having a hard time making the transition happen, though I believe she's doing a good job of bringing her hips to the bar. She is able to make the full bar MU happen when we throw an additional thin red band on each side. We have also been working on her strength and have gone from 0 chest-to-bar pull-ups to several in a row in 14 weeks. Today I had her test out a bar muscle-up negative, but she dropped like a rock. To make them easier, I was going to have her set up a barbell closer to the floor and use her feet as an assist. Will this get her closer to where she needs to be, or are there technique issues to contend with, as well? Thanks in advance for your help! [link] [comments] |
| Posted: 03 May 2021 01:54 PM PDT Hellooo as you read in the title i started a cutting journey, i wanna loose some fat and be more confident with my body. Right now my weight is 88kgs and my goal is 75kgs,my height is 175cm. My calories intake are right now 2.300kcal and on Saturday i eat 2.600kcal (let me knkw if i should eat 2.300 also on Saturday). My training program is a push&pull spilt with 1 sessions of legs, as exercises i do a mix of calisthenics and weight (bench press deadlift etc), in Saturday i do 5km of running. Guys tell me if i should walk daily to burn nor calories. Let me know if everything is alright, i wanna do things correctly and safely. I will also post weekly or monthly for some critical feedbacks. Thanks and have nice day or night 😂. [link] [comments] |
| Tips for strength training with only bodyweight ? Posted: 03 May 2021 04:51 PM PDT I was used to workout with high reps and light weights before this pandemic time. I never hit certain level of strength because the weight is so limited. So I was looking for a full body training or some x3 split due my lack of time for strength and some folks recommended the RR. But is always in a range of 6-8 reps and it's just few exercises that I can keep in this range, the others exercises I can go for a lot of reps. Any tips for to force myself to 6-8 reps in the exercises. And Can I start dips in the rings without passing for parallels (don't have money enough for buy both) Thanks for reading, just newbie in only bodyweight training. Sorry if it's a dumb question!! [link] [comments] |
| Desperate for muscle building tips! Posted: 03 May 2021 02:49 PM PDT Hi all! Just want to say hi and that I need some tips... I'm 23, around 75kg around 5foot 11 inches in height, and I'm really not happy with my body. My arms and legs are quite thin and no matter what I've tried before (weights and such) nothing seems to change, I remain thin with a minimal amount of muscle on my arms and legs. I would really appreciate any tips or plans that I can follow to where I can start to build muscle and be happy about wearing short sleeve t shirts again and not worry about having "noodle" arms. Thanks! [link] [comments] |
| Evening out your body with standard push ups Posted: 03 May 2021 01:07 PM PDT Hello all. I am a 30 year old male who does a lot of uphill running, hiking, and mountain biking. From all these physical activities, I have developed fantastic legs. The problem is, I look out of proportion with my upper body lagging. I have narrow shoulders, small arms, a skinny neck, and no visible upper traps. I am not interested in lifting weights so I'm wondering if standard push ups can help even out my body? It seems like an exercise that's more about muscle endurance so I'm not sure if I'd be wasting my time. I might also throw in neutral grip pull ups once a week. [link] [comments] |
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