Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-08
- Calisthenics is very humbling
- Getting in shape/ making healthier choices?
- What's the most basic stuff I need to know about nutrition?
- How to keep active while injured?
- Are shoulder 'Y' raises the 'next progression' after face pulls?
- Question about CaliMove programs and mobility options
- Need some advice for beginning calisthenics.
- What type of technique for the mantle chin-up is best/do you use?
- Opinions on a minimalist callisthenics setup for an intermediate?
- How long should it take to start seeing results?
- How effective are bodyweight workouts that are really short but really intense?
- Need opinion on my routine
- Excersising but not feeling achy for long afterwards
- Are Crucifix pushups safe? And how should I program them into my push days?
- what type of workout should I do
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-08 Posted: 07 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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| Posted: 08 May 2021 07:06 AM PDT I'm a 22 M with about 2 years of heavy lifting experience. I've recently become interested in calisthenics and decided to take some time to really round out my physical ability and get strong with my own bodyweight. Keep in mind I'm 220lbs. This has been no easy task. I started doing the recommended routine on the BWF wiki and let me just say the DOMS are fucking real. With typical strength training, you usually experience a big loss in strength until you recover(almost like you feel you can't lift anything), and with typical bodybuilding, the soreness is more like a lot of tightness and burning in the muscle. With this new routine, I experience both symptoms to the Max. I just completed a session yesterday and today I feel an extremely odd mix of tightness and burning, and a complete loss of my strength. Like, I can barely open doors for fucks sake. This shit is crazy and I respect all you motherfuckers that can do this at a high level. It's crazy that something so simple like training just with your own bodyweight can be so challenging. It makes me really wanna get good at it. Edit: just wanna throw in here that I am 6'1. 220 lbs is a lil overweight but I am by no means obese. I'm just a big dude [link] [comments] |
| Getting in shape/ making healthier choices? Posted: 07 May 2021 10:04 PM PDT I (19F) have been feeling kinda down lately about my physical appearance. I know BMI isn't always the best indicator of physical fitness, however my BMI is right on the edge from "normal weight" to the "overweight" category. I just got home from my freshman year of college and decided that I want to take the right steps to getting back into shape. I was going to the gym really regularly before Covid hit, and now that I am two weeks out from my second vaccination shot, I'm ready to get back in the groove. My biggest problem is my eating habits. I have a major sweet tooth and am a sucker for carbs. Any tips on anything (nutrition, diet plans, specific exercises, gym routines, etc) just to help me really buckle down and focus on my over all well-being? My largest goal is to trim fat. Thank you! I really do appreciate it! [link] [comments] |
| What's the most basic stuff I need to know about nutrition? Posted: 08 May 2021 02:59 AM PDT Hi everyone, I started with the RR a bit over a year ago. I feel like I now get the generic idea. It's basically doing just a few push and pull exercises to make sure you hit the main muscle group and make sure you're working harder than last time. Do that 3 times a week and things should be good. Now where I struggle more is with nutrition. I do eat quite healthy and I'm neither overweight or underweiwght (72kg for 1m80). My general intuition for food is to avoid animal products (not really for dietary reasons), consider sugar as delicious poison, fat isn't all that bad, and lentils is the most superfood ever known to mankind. I don't count macros or really think about it too hard. I eat a lot of carbs (risotto and pasta FTW) and try to balance is by eating a lot of legumes. My weight has always been stable (28 yearso old). If I want to try building a bit of muscle, what do I need to change? Do I need to start eating more to get a calory surplus ? If so, how much more ? Can I just drink a protein shake before going to bed ? Do I need to specifically eat more protein or just more calories in general (granted I eat reasonnably healthy) will do? My physique has been stable for quite a few months now. Maybe that just means I'm not working out hard enough and nutrition isn't where I should focus? I'm not interested in understanding all there is to nutrition and muscles. I'm just looking for the 2-3 basic concepts that cover 80% of what there is to know. Something idiot proof, a nutrition equivalent to the RR. A Recommended Diet I guess. Any advice welcome :-) [link] [comments] |
| How to keep active while injured? Posted: 08 May 2021 04:28 AM PDT INFO: 5'6, 19M, 72kg I dislocated my right wrist due to bad form on a bodybuilding program, went to the doctor and she put my hand in a cast and told me that I should keep the cast on and rest for 6 weeks and rehabilitate me for 3 months after its off. She told me that I could still use my left hand and lower body to perform exercises. I was also in a calorie deficit before the injury. I also walk 10,000 steps everyday. Should I up my calories and rest? What wrist friendly workout should I do in the mean time? Will appreciate any advice given. Thanks! [link] [comments] |
| Are shoulder 'Y' raises the 'next progression' after face pulls? Posted: 08 May 2021 09:05 AM PDT First, this is what I mean by 'Y raises': https://youtu.be/OITwovZzMho?t=100 (lying on ground) https://youtu.be/gJsjSSmqYxI?t=81 (using rings) This is what I mean by 'face pulls': https://youtu.be/dsxhfN27yRY?t=48 (using bands) https://youtu.be/5xC9DpNA2-4?t=91 (using rings) As you can see, both movements are very similar. The only difference is that 'Y raises' have greater leverage, since elbows are completely straight instead bent. You might argue that face pulls require more shoulder external rotation, but you can fully externally rotate Y-raises in the top position as well, especially when done with rings or bands. However, despite Y-raises seem like the logical 'next progression' (through increased leverage') of face pulls, they're always considered as two different movements. I've never seen anyone say 'once face pulls get too easy, you can maintain the same load / body position and do Y raises instead'. Why this is not the case? Is there any unique benefit of face pulls that can't be obtained with Y raises (so that both face pulls and Y raises need to be trained separately as different exercises for optimal results)? Thanks! [link] [comments] |
| Question about CaliMove programs and mobility options Posted: 08 May 2021 06:21 AM PDT Hey there, I'll start with a bit of background for context, then I'll ask some questions about both strength and mobility programs. BackgroundI'm 35, 191 cm (6'3), male, and I've been strength training for quite some years now, mostly bodyweight stuff. I do also love deadlifts and front squats, but because of lockdowns I haven't been able to do them for a long time and I've never done that much of it. This is what I'm currently doing: * Single leg squats * Shrimp squats * Nordic hamstring curl variations * Ring dips * Ring pushup variations * Ring row variations * Core work like hollow body holds, straddle-ups, side over arch etc. I'm also doing a bunch of rehab stuff (wrist exercises, cross body dumbbell curls, band sword draws, finger rolls) because of elbow pain, which seems to be bicep or brachialis tendinopathy cause by too much bouldering, strength training, and maybe guitar playing. This has been bugging me for many months now, and it's also the reason I've regressed in my row and pullup progressions. StrengthI've been wondering about the CaliMove programs, mostly Complete Calisthenics and Body Transformation. My priorities are strength building and injury prevention. I'd like to return to bouldering when possible (both lockdown- and injury-wise), but I feel like I'm quite injury-prone in that sport - maybe even more so because of my length, and thus weight. I've read that CaliMove's programs have a lot of focus in injury prevention, for example by incorporating high-rep work to prep connective tissue. I've tried GymnasticBodies in the past, and I love their similar philosophy on that aspect, but their programming always made my progress stall somewhere along the line. If I choose to do a CaliMove program, I plan to start well below my current strength level. Some questions:
4. Do they incorporate posterior chain work (lower back, hamstrings)?MobilityAnother part I did like about the GB program is their focus on mobility, although it was too much for me as the only rest between strength sets. CaliMove has a mobility program too, and I wonder if it's any good. Otherwise, recommendations for other mobility programs are very welcome. Not so much looking for passive stretching programs (although it could be part of it), but active (and progressive) mobility. Another option would be to construct my own separate mobility sessions based on GB's exercises. If you made this far, thank you for your time! [link] [comments] |
| Need some advice for beginning calisthenics. Posted: 08 May 2021 10:59 AM PDT I've just recently got into calisthenics but I have no idea where to start. I know that pull-ups, push-ups, squats, and dips are the most basic things I need to work on but Idk if I should follow a free program (Caliverse App) or just make up workouts by myself with these basic movements. Also, is there any other advice you guys would give to a beginner like me? A little bit about myself: I am almost 19, 5'9 and 138lbs. I've been weight lifting for about a year and currently in pretty good shape because of track and field. I can do about 10 good form pull-ups, 20 push-ups, a lot of squats and probably somewhere around 10 good dips [link] [comments] |
| What type of technique for the mantle chin-up is best/do you use? Posted: 08 May 2021 08:36 AM PDT Hello fellas: I incorporated mantle chin-up to my routine since i aim - in the long run - to be able to one-arm pull up. I ask about Rings, since its where i practise them. I doubt you can do it on a bar, since it would be an archer pull up most likely, which is a different exercise... I've seen a few techniques to do them. Mainly two:
Which would you consider best from both perspectives: strenght/hypertrophy; and also, which would you pick as less prone to develop an injury? Also: how can you ensure to "transfer" the major ammount of strenght to the "active arm", so you dont focus too much on the off-arm when you're going up? In my experience putting the off-ring even lower, to a certain point, doesnt quite do the trick. [link] [comments] |
| Opinions on a minimalist callisthenics setup for an intermediate? Posted: 08 May 2021 07:19 AM PDT I'm moving soon to a fairly cramped place and I was considering downscaling my setup just to a pipe attached to the ceiling, which would have enough space between itself and the ceiling to attach rings, and for my hands so I can work on skills and holds, but not enough to do a pull up. I'd do my pull ups and dips on the rings instead. I already do my dips on rings anyway and supposedly ring pull ups are very similar to the bar ones. Opinions? Also, has anyone tried weighted ring pull ups? Is there enough stability to pull the extra weight without injuring yourself? [link] [comments] |
| How long should it take to start seeing results? Posted: 08 May 2021 06:59 AM PDT I have tried the move routine once and got put off by the boring amount of time I was spending on it and I didn't see any results. I want to lose my last layer of fat and start putting on some muscle. How long would this take? My new approach is to use the recommended routine instead. I don't know how long it will take, but I know I eat pretty healthy. I don't think that is the problem. Also, once you make some progress how motivated do you get to keep going and make it your lifestyle? I am in school and would love to get in great shape before school is back in the fall. Thank you [link] [comments] |
| How effective are bodyweight workouts that are really short but really intense? Posted: 07 May 2021 08:11 PM PDT I'm in good shape and I've been lifting regularly. I'm starting to shift from lifting weights to doing calisthenics. I'm considering doing the workout schedule below five times per week. -15 Second Handstand -Single Leg Squats -Assisted Single Arm Pullups -Parallette Archer Pushups -Single Leg Calf Raises -Alternating Sides Toe-To-Bar Leg Raises (Complete 3 rounds of this with no breaks in between sets and rounds) Is something like this where I go immediately from one exercise to another effective? Or would I need to rest between sets to get the most effective workout? I'm wanting to do it this way to both save time and also increase the cardio intensity. [link] [comments] |
| Posted: 07 May 2021 04:03 PM PDT Moved from the RR to push/pull Please give me your opinion about my routine, tell me if I should change anything, if I'm doing too many sets, similar exercises etc Thank you in advance Push day 3x5-8 Ring Dips 3x5-8 Squat 3x5-8 Rings Archer push ups 3x5-8 Squat 3x5-8 Pike push ups 3x5-8 Leg Raises 3x5-8 Ring flys 3x5-8 Pallof Press 3x5-8 Diamond push ups 3x5-8 Arch Body Rocks Pull day 3x5-8 Pull Ups 3x5-8 Deadlift 3x5-8 Chin Ups 3x5-8 Deadlift 3x5-8 Horizontal Row 3x5-8 Leg Raises 3x5-8 BW ring curls 3x5-8 Pallof Press 3x5-8 Reverse curls 3x5-8 Arch Body Rocks [link] [comments] |
| Excersising but not feeling achy for long afterwards Posted: 07 May 2021 03:11 PM PDT So the routine i have adopted at the moment is : 12 × push ups 12 × 15kg barbell rows (i am going to add more weight as this jsnt challenging at the.moment. just wanted to ensure i had correct form first) 20 squats A minute rest between each excersise and repeat the whole thing 3 times in total. During i do get tired and sore. I get between 1 rep of failure by tge end of push ups and squats i do feel tored afterwards. But i dont feel sore. I dont get that "fwar man that was a good workout" feeling once im done. I feel as tho it happened, im slightly sore and the next day im fine. Do i need to change things up? Also i know i need excersises targeting my calves, i will be implementing lunges into my routine when i finish college next week. [link] [comments] |
| Are Crucifix pushups safe? And how should I program them into my push days? Posted: 07 May 2021 04:24 PM PDT First of all I'd like to say I have an imbalance in my pushing muscles. My chest is the weakest and has the least endurance. My shoulders are the strongest and have the most endurance. And my triceps are in between. They tire a bit after a few sets of pushups. My shoulders don't even fatigue at all when I do lushups because I use to focus more my delts back when I lifted weights. And, like an idiot, I neglected my chest for a long time. And I can't lift weights now (no access), so I do calisthenics instead. My chest is getting stronger and getting more endurance, yes. But I feel like it's holding me back. And also, there is an aesthetic issue here too. My chest is noticeably smaller than my shoulders and tris. And I want to focus more on wide pushups (with other variations) to try to isolate it during my push days. So I do em really wide (with my fingers facing away from me, out to the side). I can't do true Crucifix pushups (invented by CT Fletcher),so I bring each arm in about 2 or 3 inches closer to my body (with and elbow bend in em). His pushups are straight armed (no bend or a very hard to detect bend). I was wondering how should I program them as the main movement (I can do about 10 of em in my first set)? And what other types of pushups should I do, that are a bit easier, but still focus on the pecs more than delts and tris? I created this imbalance with weights, and I want to correct it with bodyweight. Is that even possible? (And yes, I know about pulling, hinging, and legs should all be worked too.) [link] [comments] |
| what type of workout should I do Posted: 08 May 2021 04:33 AM PDT im 16,172cm,76kg I think alot of my weight are bone mass as im not very "fat" but before covid i was 66+. Backstory, when I was 14/15 i was quite lean. I ate alot and exercised (sports) every time i can when people played games i went to exercise. Now i think i have grown older and my metabolism rate isnt as high and i should start working out and dieting. I think I have moderate amount of mass but alot is covered by my weight. What should I do?Im a complete noob here. Also I need tips for vegetables I absolutely hate them. Out of curiosity tho do you guys eat vegggies for your health or you guys think it tastes good? gym is currently closed so would prefer body weight workouts but i think it would open soon. My thighs and calfs are fairly big but my thighs are not that muscular just big. I also have gained alot of stubborn fat from binge eating. I think my goals rightnow are to lose weight and stubborn belly fat first then proceed to gain muscle. Thanks guys complete noob here dont bash me 😅 [link] [comments] |
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