Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-06 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-06
- Exercises you can do in a Park on the most common Calisthenics bars
- My Story
- What can I do while I'm recovering from medial epicondylitis (golfer's elbow)?
- Pullups/Chinups vs. Inverted Rows
- Sit up struggles
- Progressing from Bulgarian dips to RTO dips
- Is my risk for Diabetes high rn or not until I’m older?
- Incorporating body weight MORE
- Form when doing upper body work is imbalanced
- [Advice] a tall skinny fat kid needs little advice
- hello I have a question regarding swollen part of my hand after pullup?
- Started the RR two weeks ago and need some advice.
- Did you lose a skill after coming back from an Injury ?
- Significance of knowing rep maxes
- Recovering from a full body
- Body Fat % Going Down, Visceral Fat (VAT) Going Up?!
- Looking for some tips on my plan.
- Perfect rest times?
- How to keep some gains with a broken wrist?
- Instagram accounts like mindful mover?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-06 Posted: 05 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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| Exercises you can do in a Park on the most common Calisthenics bars Posted: 06 May 2021 09:01 AM PDT Hi guys, I wanted to share this video with you where you will find the best exercises you can do on the each type of calisthenics bars. Description: In this video you will see the best exercises that you can do on the most popular calisthenics bars. Every calisthenics park is somehow different and type of bars can vary, but the most popular and common calisthenics bars are pull up bar, monkey bar and dip bar. You can do really wide range of exercises on each of them. Even if your park has only one of these or you have for example just pull up bar at home, you still can create great workout routine. You will be able to do both basic exercises, like pull ups, push ups and dips as also advance moves like muscle ups, pull overs, Korean dips. You will engage each part of your body, back, shoulders, triceps, biceps, core, abs. This video contains my top 6 exercises for each type of the bars. Here is the list of all exercises in this video: Monkey bar: Wide pull ups Toes to bar Body rows Monkey bar crossover L sit side to side Pull up bar Muscle ups Pull ups Chin ups Pull over German hang Windshield wipers Dip bar Regular dips Straight bar dips Korean dips L sit Pike push ups Push ups Thanks once again for taking time to watch! Any feedback is highly appreciated [link] [comments] |
| Posted: 05 May 2021 08:38 PM PDT Hello everyone. So I guess today I have finally decided I should share my story to the world. I have been on quite the fitness journey over the past couple years. It started spring 2019. I weighed 320 pounds and I am 5'11". I had been obese my whole life. One day I just had a switch go off in my head that I wanted to change my life for the better and shoot for everything I wanted in my life. I wanted to lose weight and be fit. I just want people to take my story as motivation to shoot for the stars. Never think something is impossible. So I began just generally eating less and healthier. No second servings and no junk food like cookies and cupcakes and ice cream and chips. I started eating healthier snacks like fruits and pretzels. Most importantly I started counting calories. I downloaded an app called MyFitnessPal. I'm not claiming it to be 100% accurate but it did an excellent job at keeping me counting my calories consistently that led me to reach the results I was seeking. I hit my goal of 200 pounds summer of 2020. Around halfway through my journey I also started to do light cardio. I would take light walks of 30 minutes to an hour each day. As I got more fit I started to run and do body weight exercises like sit-ups and planks and jumping jacks. Eventually when I hit my goal, I invested in weights and resistance bands and started to weight training. My current goals now are to build muscle and get stronger. I currently follow a personal workout routine but if anyone's curious it's a Push/Pull/Leg 3 day split I do twice a week, and rest on Sunday. I currently train at a gym. This leads me now to probably the most inspirational part of my journey. My weight loss inspired my family to start losing weight. They started walking and eating healthier. My mom, sister, and brother lost over 200 pounds combined. We vacationed to universal studios Orlando in the fall and my mom was able to fit in rides she never was able to before. My family thanks me and tells me I saved our lives. We were all obese and leading very unhealthy lives. The craziest thing that happened was probably a month ago when me and my mom were on the way to the gym and walking out to the car. I worked outside with weights and resistance bands in the summer after I hit my goal and I live in a apartment complex so a lot of people saw me (btw I got so many compliments and I cannot thank my community enough). Anyway we saw a man walking and he was using a workout equipment (I have no idea what the thing was). He stopped me and my mom and told us that he would watch us exercise everyday in the summer and we inspired him to start exercising. So there it is. There's my story. But in truth my journey just has begun. I'm still year 1 in gym and am striving to get muscular. I just really want or at least hope that people can take my story as the people around me have as motivation to not just reach any fitness goals you have, but any goals you have in general. Never give up. Here is some before and after pictures of me. I'm not comfortable sharing pictures of my family although I do have one before and after of me and my mom. Also my Instagram is athletic_frank in case you want to see anything more and want to see future updates. Also if you have any questions about anything, please feel free to message anytime. Thank you for taking the time to read my story and god bless you. [link] [comments] |
| What can I do while I'm recovering from medial epicondylitis (golfer's elbow)? Posted: 06 May 2021 07:34 AM PDT Just to clarify, I'm not asking for medical advice to recover from tendinopathy. I've been resting my upper body and avoiding general strength exercises since December/January due to tendinopathy that I got last year, but now I'm running out of ideas and patience on what to do meanwhile; I've been looking for "homemade cardio workouts" on YouTube but it's boring to just jump around the house like a freaking rabbit with no progression and tangible improvements. So, what program do you recommend? Whatever comes to your mind, I don't have a specific goal, as long as it doesn't concern my elbow (I'm fine with mobility workouts, cardio, skills etc). I just want to move smartly with a progression similar to the RR. Thanks in advance, I'd really appreciate your help. [link] [comments] |
| Pullups/Chinups vs. Inverted Rows Posted: 06 May 2021 08:33 AM PDT Hey everyone! I recently started a bodyweight fitness routine and have been including a pull-up/chin-up day Mondays and an inverted row day on Thursdays. I have no issue doing 4-5 sets x 10 reps of full range chin-ups or pull-ups. Then, on my row days, I struggle to complete 3 sets of 10 (chest to bar) inverted rows... I've been told inverted rows are a stepping stone to pull-ups/chin-ups yet I am somehow way weaker at them when compared to their "more difficult" counterpart. Does anybody have an idea why this might be the case? [link] [comments] |
| Posted: 06 May 2021 11:07 AM PDT So I'm gonna get straight to the point, I'm about 5'10 and 150ish pounds mostly muscle and my abs are pretty noticeable and I'm not one of those really skinny guys who has a 6 pack because they're really skinny. My sit-ups are extremely bad (51 sit-ups) compared to my pull-ups (21) and push-ups (101). I do a lot of core work and sit-ups and I can't seem to improve my sit-ups. I'm a little convinced it's a genetic thing because my dad and grandpa said they weren't good at sit-ups when they were around my age and they were involved in sports n stuff. Any advice? [link] [comments] |
| Progressing from Bulgarian dips to RTO dips Posted: 06 May 2021 08:19 AM PDT In my last routine, I incorporated three sets of Bulgarian dips (or wide dips). According to the "Overcoming Gravity" progressions, the wide ring dips are followed by the RTO dips. Although I managed to work up to 3x8 Bulgarian ring dips, the RTO dips seem to be far too difficult to progress to. The best I can manage is a very awkward eccentric RTO dip. I can do RTO holds (~90 degrees) for about 25 seconds. How do you progress from Bulgarian/wide ring dips towards RTO dips? Are the intermediate exercises I could do first? Or should I improve on Bulgarian dips, either by increasing reps or trying to go wider and deeper? I prefer sticking to body weight (rather than external weights), but I'm open to all suggestions. Thanks! [link] [comments] |
| Is my risk for Diabetes high rn or not until I’m older? Posted: 06 May 2021 10:06 AM PDT Reason I'm asking is because my mom has diabetes but she got diagnosed about 3 years ago and been managing it since. My grandmother (my moms side) also has diabetes and has been dealing it for 30 years. She's currently in her late 70s so I'm assuming she got diagnosed in her late 40s which is around when my mom got diagnosed like at age 49/50. She's 52 atm. Both my grandmother and mom are not overweight. In fact my grandmother has always been small and my mom has always been physically active. My question is that I'm turning 30 this year so I'm trying to change my eating habits and become more focus on my health. What are my chances that I will also develop diabetes? Other than my mom and grandmother non of her siblings have it. My dads side no one has diabetes. However, he does have cousins who have it. But his brothers and sisters don't have it, my grandmother (dads side) doesn't have it and his dad who died in 2010 age 83 didn't have diabetes. Should I be very concerned in developing it or should I just be cautions about it? I had blood work done a year ago and they check for diabetes obviously and everything came out fine. [link] [comments] |
| Incorporating body weight MORE Posted: 06 May 2021 11:24 AM PDT Recently i've been doing a push/pull/legs split at the gym, pretty simple. The normal stuff. However, I came across these guys on youtube and the channel is called "That's good money". Apparently these guys do all body weight exercises and they are RIPPED!! This really motivated me to start doing body weight more. I can deadlift almost 200 percent but can't do a muscle up, so it's time to improve. I love lifting weights, but I also want to get more into body weight, so I went for a hybrid schedule. Here is what my new routine looks like. Day 1: Push full body Barbell squat Bench press Incline bench Military press Dumbbell fly Tricep extension (cable or DB) Day 2: Body weight push Body weight squats Body weight single leg squats (can only do like 2 on each side as of now) Push up -Diamond, wide, pseudo planche, explosive -Decline , incline, all types Pike push ups Straight bar and regular dips Day 3: Pull full body Dead lift Bent over row, regular and reverse grip Lateral pull down Low cable row high reps Rear delt fly Bicep curl pin and barbell Day 4: Pull body weight Pull up Chest pull up Alternating grip What I mean is, every pull up I try to be as explosive as possible and go wider and wider every rep, then more and more narrow. L sit pull-ups Just wanted to share the new routine which is a KILLER, but i'm expecting to see some crazy results. I also incorporate 5mins of cardio before I start on my weight lifting days. Hope this can help somebody or just give insight :) [link] [comments] |
| Form when doing upper body work is imbalanced Posted: 06 May 2021 09:53 AM PDT I'm about 3 weeks into the RR and my form when I'm doing elevated pike push ups, and push ups is always leaning towards my right side (the stronger side). When doing pike push ups my shoulders open and my right side leads with my left side following. My body leans to my right side when doing pushups. During the exercises I'm constantly reminding myself to keep my form balanced but I feel like my right side is progressing faster than my left. I'm planning on using a dumbbell to make left side stronger, anything else that would help me fix this? [link] [comments] |
| [Advice] a tall skinny fat kid needs little advice Posted: 06 May 2021 09:52 AM PDT I'm 14 years old my height and weight are 6'1 and 73kgs (161 lbs ) . I started lifting weights 2 months ago . Not seeing much progress but I wasn't really expect anything . I am extremely skinny fat . My biceps are about 12 inches while flexing so you can imagine how skinny my arms are . The same is true for my legs( also very skinny ) . But my stomach has a lot of fat ( it jiggles lol ) . I am pretty weak and my core is pretty very weak too . I just want my abs to show a little and my stomach to be tight and not wobbly. I also want to get my biceps to get bigger a lil too . What should I do , I don't want to look big and overweight or anything. Just strong and athletic . I am pretty new to bodybuilding and I am really confused because I don't know about bulking and cutting . Any or little advice about diet or training will be much appreciated. Thanks in advance 😊 [link] [comments] |
| hello I have a question regarding swollen part of my hand after pullup? Posted: 06 May 2021 08:31 AM PDT Hello, I'm a bit of beginner in the workout field and just started a week ago with doing simple bodyweight workout such as pushups/running/pull-ups...etc. Unfortunately, I'm having trouble doing even a single proper pullup and was recommended to try practicing hanging on the bar instead for a certain duration before moving onto doing a proper pull-up. A bit of time passed after doing so and I noticed this swollen part on my hand that still hasn't gone away since yesterday and would like to know if I should worry about it and if it's okay to continue practice hanging today; I feel no pain when I press it. any advice? [link] [comments] |
| Started the RR two weeks ago and need some advice. Posted: 05 May 2021 01:19 PM PDT Hello!, so as you've seen from the title I just recently started doing the RR and I have some questions I would like to ask.
[link] [comments] |
| Did you lose a skill after coming back from an Injury ? Posted: 06 May 2021 12:56 AM PDT Hello everyone. So I have always struggled with wrist tendonitis. I am pretty heavy overall (93kg/205lbs) so most exercises puts a lot of strain on my wrist. I recently unlocked a clean 90° handstand pushup on parallettes and was so proud of myself. However I got increased pain on my wrist after a human flag workout. I decided to take a long break, its been almost 2 months now and it hasn't completely healed (but there is gradual progress). My daily fear is that I will lose all these skills which took me so much time to unlock. So my question is for those who had an injury, took a long break and got back. How hard was it to get back to the level you were at before injury ? [link] [comments] |
| Significance of knowing rep maxes Posted: 06 May 2021 04:00 AM PDT As the title suggests, im curious of what the significance is of rep maxes. I used to be able to do 3 sets of 16-17 rep pull ups, and then i progressed to weighted pull ups. Strangely, even with the same weights, i seem to begin struggling to do the same number of reps. To help clarify what im saying, ill give a brief timeline: Started off doing RR for a little under a year, increasing my pull up rep count for 3 sets each time from 5 reps to 17 reps During one of my rest days, i tried to see my pull up strength and could to 2 sets of 8 rep weighted pull ups (10kg) Changed to weighted pull ups while still doing RR, with only 5-7 reps per 3 sets (initially 7 kg at 6-7 reps, and then 13.6kg at 5 reps) Changed my regime from RR to personalised, where i do a ppl split for three days (push + pull, push + legs or pull + legs) with additional pull, push and leg exercises than the RR. During my new personalised exercise, i did less sets of exercises in a week (from a typical 9 sets a week to 6-10 sets a week depending on my strength performance that day). I noticed that my rep max decreases significantly (from 13.6kg as a 6 rep max to now 13.6kg as a 4 rep max). This begs the question, as im confident that my strength is not decreasing, of what the significance of my rep max is (i might get the terminology wrong here, but hopefully it is still understandable), and if there is an importance, how i can work with my rep max? [link] [comments] |
| Posted: 05 May 2021 04:59 PM PDT I do a 20-30 full body workout: Hollow body pullup - 3(took forever to get up to 3 😁) Dips - 10 Pistol squats - 8 each leg Straight arm leg raises - 7 strict Handstand - about 1 min atm Neck exercises I do only 1 set of this, it torches my body. I eat a high protein diet at about 180-190g. Low carb. I weight 225lbs at 20% bf. 6'4, 37 years old. Sleep about 7 hrs a night. I do intermittent fasting, just never was a early eater. For bulking I don't. I do carb load every 3 weeks, I find it helps. My problem is I am not tired or sore the next day, but 48hrs later, my back is dead( I get cranky from this lol) and I feel played out all over. Atm I am cutting, my recovery is about 4 days before soreness is gone and I feel like going again. Even when I am bulking, it takes 3 days to feel recovered. My recovery seems to long! I am getting stronger and in great shape, but feel ran down to much. I started out I did this every 2 days, now it's 4. Any help would be great. I know one area I can work on in stretching on my days off. I am a D student in that area. *my hrv reading are normal the day and day after a workout, 3rd day it drops 10ms and stays 10ms below for the 4 th day. Then back up to normal. [link] [comments] |
| Body Fat % Going Down, Visceral Fat (VAT) Going Up?! Posted: 05 May 2021 05:29 PM PDT Hey all, I've been getting DEXA scans for a little over a year and I'm starting to notice a concerning pattern. Over the past 1+ year, my overall body fat percentage has been going down, but my VAT (visceral adipose tissue, the most dangerous kind of fat) score has been going UP. My stats: 31 years old, 5'1", 102 lbs, female (deets on workout routine below), vegan/plant-based. My goal is to bring my BF% down to around 15% while maintaining or increasing muscle mass/strength (and of course, to bring my VAT score down to 0!). Some background: Like many people, when quarantine started I decided to double down on getting fit. I did 30 minutes of high-interval resistance training 3x/wk, with some low-intensity steady-state cardio on my non-resistance days (if anyone's curious, I was following Kayla Itsines' BBG program), all while eating at a strict, consistent deficit of ~500 calories. It worked great. After 7 months, I'd lost almost 10 lbs of fat tissue and gained 5 lbs of lean tissue (body recomp in action… it's slow, but it works!). After that, I plateaued/got bored, so I started experimenting with other workout programs (particularly calisthenics, which I love). Since then, my body fat % has continued to go in a (more or less) downward direction… but my VAT has been going up! Screenshot of my past DEXA scan results here: https://imgur.com/a/3qnS5KN The yellow-highlighted line is my "peak"— my lowest overall BF% and lowest VAT. The green-highlighted line is today— still a relatively low BF%, but the highest my VAT has ever been. I've searched EVERYWHERE for info on what causes VAT to go up, and every source points to one of three things:
Here's what has changed between the yellow-highlighted and green-highlighted sections:
TL;DR: I am doing more frequent resistance training with higher weights, more frequent cardio at a higher intensity, and continuing to eat at a deficit… but I'm still gaining VAT. So... yeah. I'm confused and at a loss— has anyone else had experience with this? What the heck is going on??? [link] [comments] |
| Looking for some tips on my plan. Posted: 05 May 2021 07:44 PM PDT I (18M) am 5'10, and last year I weighed about 200lbs. I always told myself I would never allow myself to get that out of shape so I snapped and ran at least 2 miles every other day May-September. I was able to get down to 167lbs and was in the best shape of my whole life. However, I stopped for "bulking season"(I got lazy over the winter and didn't do anything) and I gained weight back. I am now at 180 and want to start again. In addition to my running I want to add a circuit of body weight exercises. I want to really lose my belly fat this time so I'm trying to target my core a little more this time around. 5x Circuit a day 1 minute High knees 5-pull ups/ chin ups 45 second leg lift 10- push-ups 10- sit-ups 1 minute plank Once it gets easier to complete I plan on adding more reps to the pull-ups, push-ups, and sit-ups. Just looking for some constructive criticism or any tips on the journey ahead. P.S. I am eating in a calorie deficit as well. I consume around 1,500 calories a day now, but it's usually less than that. [link] [comments] |
| Posted: 05 May 2021 01:20 PM PDT For the past few years I've gone on and off callisthenics and have experienced different rates of progress every time. Usually after I stop for a bit I lose weight, but last time I was trying to put on weight and so I did. This time round I want to really work hard on it. The most enjoyable thing for me is progressing to new skills like one arm pull-ups for example. But it's always taken me so long to get even the small things like pull-ups back on good form. To sum this up, will doing a work out 5 or 6 days a week be effective for me to build strength and muscle quickly? Or do I need more rest? Thanks guys. [link] [comments] |
| How to keep some gains with a broken wrist? Posted: 05 May 2021 02:16 PM PDT Hello calisthenics nerds, So I was halfway through my second month of doing Iron Wolf's intermediate plan: https://drive.google.com/file/d/1KDyfOWVuNG1yLboCV5zNrRwrPfgyrW7O/view This is the guy if you don't know: https://www.youtube.com/channel/UCBUo6dgGR82QOfidtpNRQww I am 32M and I feel the fittest I have felt in my life. My wind is up, form is great, endurance, strength, alllll good, the workouts have put me in a great place mentally too. Intermittent fasting every day, abs teasing me by vaguely saying hello in the mornings some days. So of course it was only natural to break my wrist in an inline skating accident. Had an operation to put a plate in today, doc said I have to rest it for three months and there is a possibility I can never do pushups without pain again. That hit hard. I am going to dig out the turbo trainer tomorrow and do some indoor cycling and do a shit loads of squats. What else can I do that can keep my wind and strength up with zero impact to my left wrist? Also has anyone recovered from an injury like this and carried on with bodyweight? https://www.amazon.co.uk/gp/product/B01N6KWSW6/ref=ox_sc_act_title_2?smid=A26A719NF63ZSL&psc=1 Gonna buy some of these bad boys when I am recovered. Good idea? Thanks :) [link] [comments] |
| Instagram accounts like mindful mover? Posted: 05 May 2021 12:09 PM PDT Hey y'all! Frequent commenter here - I'm curious if anyone knows of instagram accounts like mindful mover? Like accounts that post somewhat frequently with in-depth discussions of various aspects of training/mentality/exercises? I really like instagram as a platform for kinda "passively" consuming content (compared to searching and watching YouTube), but I find that a lot of people use their insta as a promotion of their youtube, or to do super short snippits of a bunch of exercises/moves. Something between "here's 8 10 second videos of exercises we like" and "here's a 6 minute video over one exercise". Mindful Mover fills this gap perfectly and definitely has impacted how I view training in a great way (thank you if you're reading this). I'd love to hear more varied perspectives on working out/being active! [link] [comments] |
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