Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-05 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-05
- It’s not much, but it’s honest work…An old, formerly obese guy’s pull up progression over 3 months…kind of…
- My 30 day quarantine transformation
- How often do you take a break?
- Planche and bent arm planche
- Ways to secure a telescopic pull-up bar to the doorframe?
- Transformation: From powerlifting to practicing the iron cross
- Routine Critque For FL & HS
- Can my current workout be performed daily without risk of overtraining and/or injury?
- Uneven shoulders during L sit
- Upsidedown Core Stability
- Why can't I do negative muscle ups?
- Review my training routine?
- Any opinions on my current bodyweight training split? :)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-05 Posted: 04 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: 05 May 2021 08:48 AM PDT 43M, 6'0", 180lbs - Name's Kyle. TL/DR: Pull up progression side by side Background This place has been a HUGE source of inspiration and education for me over the past year. I was pretty healthy and active for most of my adult life. Got to my late 30s and a bunch of shit; kids, work, drinking, etc…started to take priority over wellness….And I gained weight…a lot of it. By last year I was 281 pounds . I'm not entirely sure what finally clicked in me, but something, and I proceeded to lose 100lb in like 9 months, by eating whole foods, counting calories, exercising, and starting body weight exercises in my house. When I started my 'journey' I could do 8 (total) push ups and ZERO pull ups. I learned about greasing the groove here, and started to do it, with push ups and pull ups, while losing weight… Push ups were easy(ish)…I'd do sets of 8, then 10, then 15, then 20, etc…throughout the day, whenever I felt inspired. Now I do sets of 43 (my age), and on push up days I do 7-10 sets… Pull ups were WAY harder, cause at the beginning I couldn't do any. But as the weight fell off, and I kept trying…eventually I could do 1, then 2, then 3…but they were HARD, and I didn't make much progress for like 6 months. In February I more or less reached a weight I was happy with, and started to focus more on getting stronger. At the time, I could do 3 strict pull ups…progress continued slowly, and now I can do 10. They're not perfect, and I still have a long way to go, but I'm proud of my accomplishment and want everyone out there who's over weight or can't do a pull up to know that it's possible, that you can do it, and that all it takes is time, patience, and determination. This is me now. I'll be 44 in a few weeks, and I'm in the best shape I've been in since college, over 20 years ago. I eat clean, with a few splurge days here and there, I hike with my dog, I ride a Peloton bike and mountain bike, and I do a lot of push ups and pull ups…and that's about it. Thanks again for the guidance along the way!! Side by side again for good measure… Oh…if I'm doing anything wrong, or you have any advice, I'm all ears. Cheers, Kyle [link] [comments] |
| My 30 day quarantine transformation Posted: 04 May 2021 03:47 PM PDT Hey guys! Been a lurker here for a while and I was inspired by some of your stories so I thought I'd share mine. I've struggled for a VERY long time to get rid of that extra layer of belly fat. For a long time, I thought it might be genetic, but I think I finally figured it out. Here's the transformation pic Picture 1: About 3 months into lockdown. I had just started a soul-crushing office job which left me no energy and little motivation to focus on my own fitness. That, combined with the fact that all gyms were shut down meant I spent most of my time on my butt sitting down in front of the computer, with an activity level resembling that of a baked potato. I had lost a lot of muscle mass and put on a little more fat than I liked. I was regressing back into the dreaded "skinny-fat" zone. I felt lethargic, low energy, and generally unpleasant every day. It reflecting in ALL the things that I did, the way I interacted with my family, my friends, and my co-workers. I began my little self-experiment and challenged myself to see how much I could change in a month. Picture 2: Exactly 1 month later. I experimented with ways to work out without the gym. I started doing calisthenics, using my own body weight as the main training mechanism. I focused on keeping my protein intake high and doing BW resistance training. I did a push pull leg split, with an extra day to work on my front and back levers. I managed to put on 7 pounds of lean muscle and my abs came back. Currently I'm taking a break from training due to a recent shoulder surgery, but I'm looking forward to getting back to it once it heals up 🙂! One thing that really helped during this period was starting off gradually, starting with working out three times a week before ramping up to 4 times a week so that my body could adjust to the new training stimulus. Tracking my calories and macros on MFP was also extremely helpful, especially protein because I wanted to keep my muscle mass high. Just wanted to share my story. Hope you guys found it helpful! 🙂 [link] [comments] |
| How often do you take a break? Posted: 05 May 2021 08:11 AM PDT Hey fit fam, For those of you going hard with training 5-6x a week, how often are your longer breaks? I've done one entire week off the past six months of seriously training. I feel like it's time for another 3 day ish break.. but at the same time my other voice tells me to go in hard everyday, although it's counterintuitive. Maybe I should just do some yoga on these break days or just completely rest. I honestly feel like I'm doing something bad if I'm taking a break and not on the grind. [link] [comments] |
| Posted: 05 May 2021 05:57 AM PDT Im 15 years old 185cm tall, I started calisthenics like 5 months ago. I have a 10 sec one legged planche with good form and I have the advanced tuck planche also. My problem here is that even though I can do a one legged planche, I still can't do the bent arm planche. I can hold it for like 1-2 seconds only, anyone knows the reason I have stronger straight arm strength than bent arm strength. Is it because I only train the straight arm? Does straight arm strength not strengthen my bent arm strength? Thanks. [link] [comments] |
| Ways to secure a telescopic pull-up bar to the doorframe? Posted: 05 May 2021 11:54 AM PDT I have a telescopic pull-up bar which I have been using for inverted rows, active hangs, chin-ups, etc, and I've had zero issues with it until it slid half an inch once during an active hang after 1 year of use; due to that now I'm constantly worried it may give in to a point I can't %100 focus when I perform an exercise and I've noticed sometimes I try to be done with a set as fast as possible, time under tension be damned. The doorframes in my house are a bit weird since all of them lack the frame proper, so a pull-up bar that uses them as support is out of the question, and right now a power tower it's a bit prohibitive. Basically, I'd like to get some ideas to secure a telescopic pull-up bar to at least be able to do pull-up/dips progressions in a controlled manner. [link] [comments] |
| Transformation: From powerlifting to practicing the iron cross Posted: 04 May 2021 02:51 PM PDT Before I started working out regularly, I was an average Asian guy who only wanted to go to school and play video games all day afterwards. Runescape, Maplestory, and League of Legends consumed my life. One day, scrawny 20 year old me decided he wanted a 2 plate bench and I started going to the college gym regularly. Over the years, I got into powerlifting and ended up being able to bench 300 pounds, squat over 400, and deadlift over 550 pounds. However, I felt like I wouldn't be able to progress much further, my joints were sore all the time, and I looked chunky. Here's what my physique looked like then. I'd say this was around 160-170 lbs and 17% body fat. So in the beginning of 2020, I ditched powerlifting for calisthenics. I wanted to work on weighted bodyweight movements as well as start practicing skills such as handstands, planche, levers and ring skills. I also wanted to get leaner so I started cutting and added more cardio. One of the main focuses I had was increasing my active mobility. I do dynamic stretching for all of my joints before every workout and this gave me a lot of shoulder flexibility, which was great for being strong in pushing movements. Doing skin the cats was easy for me so I decided to try strap assisted iron crosses and I was surprised that I had the strength and mobility to get to parallel. So I tried going for the full cross with an assisted heavy band and was able to get there as well recently. Here are some my accomplishments since starting calisthenics in 2020:
Here's quick picture showing my lifetime before and after. Current stats: Fluctuating between 155-160 lbs, low 13% body fat Goals right now are to get a reliable handstand, full planche, full levers (front then back), strict muscle-ups, and unassisted iron cross. I'm glad to finally be part of this community, let me know if you guys have any questions or thoughts =) [link] [comments] |
| Posted: 05 May 2021 06:54 AM PDT Good Day All, I've been running my own push and pull routine until I've gotten 20 Pullups and 5 MU. However along the way I developed tendonitis and some injuries so I'm doubting its long term effectiveness. Instead I want to switch to training FL and HS because they serve my goals and imo my basics are generally good. 1) Is it worth it to train FL when I only have 2-3 months to train before going overseas where I'm not sure if there is training eqpt available? 2) Will my basics and muscle mass me affected if I train for FL and HS only? My guess is that I will still maintain quite well because they are both push and pull. 3) I plan to train 3x a week for both HS and FL, meaning it's 6x a week. I won't get to train legs or cardio this way. Is that a cause for concern? Anyway leg training may hinder FL progress. [link] [comments] |
| Can my current workout be performed daily without risk of overtraining and/or injury? Posted: 05 May 2021 02:30 AM PDT My workout is the Deck Of Pain Prison workout. (From art of manliness) Take a standard deck of 52 cards. Assign one of the above exercises (or one of their variations) to each of the four suits. So you could have something like:
Start drawing cards from the top. The suit tells you what exercise you're doing; the number tells you the reps. Face cards count as ten rep; aces 11. So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Finish it off with ten burpees for good measure Also if possible can you please give some exercises to supplement it? For deltoids and other muscles I might be missing/ ignoring? [link] [comments] |
| Posted: 05 May 2021 05:03 AM PDT Whenever I attempt an L sit, my right shoulder always goes higher up than my left shoulder. Like, a fair bit higher. I've noticed a couple of things: Before I start pushing, my left shoulder is the one that is higher. However, as I start pushing, I quickly lock out my left tricep, and my left shoulder stays in place. Meanwhile, my right tricep is lagging behind, and it has to push my right shoulder up in order to lock out. At the top position, it appears as if I'm leaning left, judging by the fact that my right tricep is higher up than my left. I am really struggling to correct this. How do I start correcting it? Any help would be super greatly appreciated. Here are some pictures to illustrate what I mean: Starting position: https://imgur.com/a/4zWmTa1 After I've pushed myself up: https://imgur.com/a/uX50eP8 Here, I'm attempting to fully contract my triceps, withouht lifting myself off of the floor. Still, right shoulder is higher: https://imgur.com/a/C5Av9qp [link] [comments] |
| Posted: 05 May 2021 07:23 AM PDT Hi everyone, I am working towards handstands but whenever I turn myself upside down I can't brace my core especially when I point my toes. Also watching my recordings there is a huge banana posture in my handstands. I started training them with headstands (tripod variation) then advanced to wall to handstands. For last couple of sessions I started to incorporate tuck handstands (also against the wall) since it's told that they are helpful in core activation (source YouTube videos). But even with tucked handstand there is still a visible banana back. Looking forward some advice to overcome this issue. What would you suggest me to do? Edit: By the way I am around 20 percent body fat and guess have a anterior pelvic tilt. [link] [comments] |
| Why can't I do negative muscle ups? Posted: 05 May 2021 12:54 AM PDT I am 180cm (5'11") tall and weigh around 82kg (180lbs) at around 19% bodyfat. My goal is being able to perform 1 muscle up (preferably by the end of the month). Right now I can do around 8 chest to bar pullups and around double that much performing the basic chin above bar variation. Lot of people recommended negative muscle ups to train the transition part of the exercise, so I tried to do it, but quickly found out that I am unble to do that, since I simply fall down after I begin the transition from top to bottom. Not only that, but I can't even hold my chest to the bar. Also my elbows tend to hurt a little while practicing it. Before covid I could deadlift 2.5× my bodyweight, so I am surprised I can't perform such simple hold. What am I missing? [link] [comments] |
| Posted: 04 May 2021 01:32 PM PDT Hey y'all! I am an avid practitioner of movement, yoga, and general fitness. I am working towards the Press to Handstand, HSPU, Front Lever, and Muscle Up(not as important so the "perfect pull up" and perfect rto dips at high reps is also a focus I guess) currently, but don't want to neglect my other aspects of fitness. Do you guys believe that how I am training right now is realistic to produce both results and overall athleticism? The reason for my arm balance training on my lower body focused days is that I am working towards a better crow/crane pose(bakasana/kakasana) for my morning Ashtanga yoga practice, also it's great to train my core compression for planche in a few years lol. Sorry if this is over complicated. Feel free to ask my anything you want! The bullet points represent supersets/pairings btw. Also, when would you say I should replace one of my pulling Variations with rope climbs? I have one at my house and currently I can do 5,5,and 4 strict ring pull ups in 3 sets. Or should I wait to do rope climbs until ring pull ups are super duper easy? Upper Focus A(Preferably at Home) - Handstand Practice/Warmup - Ring Pull Ups x 3-4 * HSPU Progression x 3-4 - Australian Pull Ups x 3-4 * RTO Push Ups x 3-4 - Hanging Leg Raises x 3-4 * Hanging/Grip Training Lower Focus A - Lower Body Warmup - Front Squat x 3-4 * Resting Squat Drills - Good Morning x 3-4 * Box Jumps x 3-4 - Handstand Practice * Pulling Variation of Choice * Bakasana Practice(Focus on Core) Upper Focus B - Handstand Practice/Warmup - Front Lever Training x 3-4 * RTO Dips x 3-4 - Scapular Pull Ups x 3-4 * OHP x 3-4 - Medicine Ball Throws x 3-4 * Hanging/Grip Training Lower Focus B - Lower Body Warmup - Sumo Deadlift x 3-4 * Resting Squat Drills - ATG Split Squat x 3-4 * Precision Jumps x 3-4 - Handstand Practice * Chin Ups Variation * Hanging Core Training(L-sit/Raises) Active Recovery Day - Handstand Practice * Hanging & Squatting Work - Conditioning/Cardio (MMA Training and Body Hardening, Acro/Locomotion Training/Parkour, Arm/Hand Balancing, Climbing, Running, Etc) [link] [comments] |
| Any opinions on my current bodyweight training split? :) Posted: 04 May 2021 12:38 PM PDT 6,0 74kg 21 yo Just curious as to peoples opinions, if i am missing anything or am doing something wrong. Any advice or thoughts on my split would be appreciated! :) Started training again after the new year so (4+ months). Took a few years off so I have found muscle memory has helped a lot. My main goals right now are to build strength in all aspects mainly pull ups! Achieve Front lever and Handstands. (I climb a lot of BIG mountains so I don't focus on training legs much) I train two days ON one day OFF consistently at home with 15 to 20 mins handstand prac on off days! DAY 1 (need more?) Weighted pull ups 4 sets 20-25kg for 5-10 reps Front Lever training Adv tuck lever holds and negatives 4 sets (15-20mins) L-sit chin ups 3 sets High knee raises 4 sets occasional ab exercises DAY 2 Weighted Dips 3 sets 10-20kg for 5-10 reps Pike press or handstand negatives for 3 sets Push Up variations for 3 sets L-sit holds 3 sets max hold Handstand training + bent arm to HS training DAY 3 Rest (repeat) Any thoughts or opinions on what more to include or change would be appreciated. Maybe people can take inspiration from this also, Thanks a lot! [link] [comments] |
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