Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-01 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-01
- How do people get their abs to show consistently with bodyweight training?
- Ring Muscle Up Unlocked! (Hope this isn't repetitive)
- Unexpected Gains from 4 months of RR at 215lbs
- Fitness mat recommendations?
- Calisthenics School: Muscle-Up (Advanced Course)
- I find tricep pushups easier than regular ones. Is it worth incorporating both into my workouts?
- Sleep
- Someone recommended me this place for help
- I don't know what to do anymore.
- Bodyweight/calisthenics
- Starting my weightless journey
- Mostly bodyweight (w/light dumbells) workout split routine
- Question about my progression!
- My month’s worth journey
- Rope jumping on leg day?
- How do I use supercompensation?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-01 Posted: 31 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] |
| How do people get their abs to show consistently with bodyweight training? Posted: 01 Jun 2021 05:48 AM PDT My fat percentage is relatively low. The last time I measured using a machine, my body fat was 10%. Post workouts, I'm very proud to say that my abs are as seen in commercials, however they only last for a pathetic 5 minutes. After that 5 minutes of grace, my abs go back to a "ehhh its kinda visible i guess" state. My workout consists of 150 sit ups and 60 leg raises split into 2 sets. Its my own routine so I don't expect it to be perfect but come on, let my abs be at least visible constantly. So I'm sitting here wondering how people have their abs out clearly all the time. What can I do to make it show consistently? I'm aware that my workouts are very high rep low intensity, would changing to a higher intensity with lower rep help? Thanks a bunch [link] [comments] |
| Ring Muscle Up Unlocked! (Hope this isn't repetitive) Posted: 01 Jun 2021 10:36 AM PDT I've been doing calisthenics for over a year but have only been specifically trying to achieve the ring muscle up for about 2 months. And I finally did it! This really was one of those moves that I just thought was far out of reach for me. TBH most of my muscle up journey was just me trying and failing at it, I didn't have a specific "muscle up training regimen" that I followed but here are some exercises/cues that helped me in terms of overall strength. Push Exercises
Pull Exercises
CUES / TECHNIQUE ADVICE
Sidenote: I most certainly still need to work on the negative portion of the muscle up. [link] [comments] |
| Unexpected Gains from 4 months of RR at 215lbs Posted: 01 Jun 2021 11:39 AM PDT Hi 27M here, I've been reading on this subreddit for some time and a friend of mine suggested the RR during quarantine. I've been really happy with the gains with it especially at my higher weight of 215lbs with being able to do 10 strict pull ups. And recently did 1.3X BW weighted pull ups for 3 reps. My original goal was weight loss of 15lbs. But since looking at pictures when I was 200 before. I feel and look way better than I did then. I would still like to be under 200 but definitely would feel great to do a strict ring muscle up prior to that. These workouts and Olympic Rings have been huge. I don't know for sure, but the mental focus alone needed just to progress to a new variation for reps, especially at higher bodyweight, has payed dividends in my fitness goals so far. I thought calisthenics was just for people at 15% body fat and like 160lbs. I was very wrong. All that to say, yesterday went rock climbing for the first time in a while at my heaviest and had a lot of fun. No pain or discomfort. And then we decided to bench press. In highschool my max was 295lbs. I swore to never go up that high because of the instability I felt above 270. I felt really good and maxed 305lbs and did 225lbs for 11reps. Both new PRs. This morning I had no pain like I felt over 9 years ago when I did 295. Really excited and motivated to continue this body weight workout journey. Had to share the little bit of success. [link] [comments] |
| Posted: 01 Jun 2021 09:10 AM PDT I'm want to start doing more bodyweight exercises. I am looking to invest in a good mat as I purchased a TRX set recently as well. My condo is mostly carpet, and I find with other mats they slip and bunch up as they aren't designed for this. I want to use the mat on the balcony as well if possible. It needs to be packed up easily due to spacing issues as others have recommended mats that are sturdy but you leave out. Ideally it would be around 3' x 6', but I could do slightly smaller. Finally, I'm in Canada so I find that really hurts in the selection of what's out there. Does anyone have any recommendations? Appreciate the help in advance. [link] [comments] |
| Calisthenics School: Muscle-Up (Advanced Course) Posted: 01 Jun 2021 12:35 PM 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. Pull-Ups with Leg Swing 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 Sets 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 muscle-up, you do 5 bar dips, after which you lower yourself back to your bent arms. This will be 1 repetition. Clean Muscle-Ups 5 sets to MAX repetition Make sure your body is straight, and so that you do not bend your legs and help them in the process of performing the movement. ------------------------------------------------------------------ For your convinience, I've put the whole program into one video - https://www.youtube.com/watch?v=VMADJZZKLXI I would also be glad to read your feedback/questions, so feel free to share your thoughts! [link] [comments] |
| I find tricep pushups easier than regular ones. Is it worth incorporating both into my workouts? Posted: 01 Jun 2021 09:32 AM PDT Since I was in high school, I was always taught to do tricep pushups and progressed to pseudo-planche pushups and dips before taking a long-term break from bodyweight fitness. Coming back, I realised that the tricep pushups still came about fairly naturally whereas the regular ones I could only do half the reps. I'd be interested to know what are the key muscle group differences for both excercises? Additionally, would there be benefit to doing both types of pushups or should I substitute the regular ones for other excercises to target those weaker muscle groups? [link] [comments] |
| Posted: 31 May 2021 10:35 PM PDT Hey guys, I'm new here. I haven't done any form of training whatsoever during the past 29 years of my life. Recently, I discovered bodyweight training and I would like to try it out. But I have one concern that I need to ask you guys. Let me provide you guys with a little bit of context here. During a normal workday I wake up at around 6:00 A.M. and leave my apartment at around 6:30 A.M. I arrive at our office at around 7:15 A.M. and start working at around 7:30 A.M. to 5:00 P.M. (9 hours and 30 minutes work hour per day). On a normal day without overtime work, I sleep around 10:30 P.M., so I have an average sleep duration of about 7 hours and 30 minutes on a normal workday. However, due to the nature of my work, there are times (maybe two to three days a week) when I have to work up until 10:00 P.M. or at extreme cases (when projects are rapidly approaching the deadline) until 3:00 A.M. in the morning. Still, I make it a habit to wake up at the same time everyday. So the question I have for you guys is that (assuming that I have proper nutrition and follow a routine that elicits muscle hypertrophy), with the availability of sleep hours that I have, would it be enough to progress and see some results? Or will I have to forego starting bodyweight training until I found a new work environment that enables me to sleep and recover from training?
[link] [comments] |
| Someone recommended me this place for help Posted: 01 Jun 2021 10:06 AM PDT |
| I don't know what to do anymore. Posted: 01 Jun 2021 07:34 AM PDT Hi.So i have this problem of too much information going in to my head.I want to start working out again. Im fairly strong (able to do 1 hand push-up with proper form aswell as couple of pistol squats) but I'm lacking in pulling motion. I've seen a lot of youtube programs aswell as RR and i can't find one appropriate for me. I like to give it my all when working out so i can barely move after the training is done. I've been using Chris Heria's free ThenX program and it was working but so many people say that it's no good. RR is a little bit boring? slow? for me doing full body workout 3 times a week just doesn't work. I like to focus on one muscle group at a time and workout daily. And what do you think about wide pull ups or wide push ups? I always felt weird when doing them. [link] [comments] |
| Posted: 01 Jun 2021 09:55 AM PDT Hello, 28M here.. I've been curious/imprssived from these kind off training for many years and now when i Will prob never be able to hit the gym like i did before after i'll do a operation in the belly, i thought what the hell why not start with this after all these years i Wanted to try it out. i just wounder how do you start with this kind of training"the right way" any good tips/suggetsions. My training background is 13 years of rugby playing and alot off gym training 300kg deadlift/280squat and 180 bench if it to any help.. 1,90 cm tall and weight 110kg [link] [comments] |
| Starting my weightless journey Posted: 01 Jun 2021 10:21 AM PDT Hello! So I (25F) am 4'11 and 138 pounds and my goal weight is 115. I have started to eat healthy and have noticed that the weight is coming off slowly. I just moved to an apartment complex that has a small workout area. Few machines nothing fancy. Before covid I was doing a peloton workout at my works gym 3x a week. My goals are to start lifting weights so I get stronger because I walk a lot but hate traditional cardio. Should I be taking preworkout? I drink premier protein drinks in the morning usually because I am too lazy to have an actual breakfast. Thank you ! [link] [comments] |
| Mostly bodyweight (w/light dumbells) workout split routine Posted: 31 May 2021 07:44 PM PDT Hi, I've been working out for 1 year (only cardio) and today, I decided to spice up my routine. I just want to have some of your opinions (and maybe also advice lol) if what I listed below will be fine and okay. Monday • Upper body • Cardio (this can be HIIT) • Ab finisher Tuesday • Boxing • Pilates Wednesday • Lower body • Cardio (this can be HIIT) • Ab finisher Thursday • Full body pilates Friday • Boxing • Ab finisher Saturday • Active rest day/walking/stretching Sunday • Active rest day/walking/stretching Youtube workouts that I'm following to: Growingannanas Heather Robertson Christa DiPaolo (Pop sugar fitness) Fitness blender Sydney Cummings Caroline Girvan (Only bodyweight training splits) I'm currently 5'2, I've never weighed myself (I don't have scale here.. I weighed myself last December 2019 and during that time, I was 64 kg and don't do any workouts) but I'm a lot slimmer now. My goal is to tone up all of my loose skin (specifically in thighs and in my belly area). I don't follow any diets, I'm not strict to any foods. I eat whatever I want but all of it are in moderation. (I used to do calorie counting but I haven't been consistent into it since it's a hassle in time) However there are some foods or drinks that I completely avoid as it doesn't interest me anymore (lol) which includes: oily foods, highly processed foods, and calorie drinks. I'm 19, female and live in the Philippines. Thanks! [link] [comments] |
| Question about my progression! Posted: 01 Jun 2021 04:26 AM PDT Hello guys, 1 month ago i decided do start an iperproteic ipocaloric diet (caloric deficit + high protein intake) cause i had 17.8% body fat and wanted to lose some of it. Now, when i started i was perfectly normal weighted (i'm 170cm tall and i started at 62kg), after 1 month i lost 1.5% body fat and 2.1 kg of weight (obv im also doin strenght training, in fact my skeletal muscle increased of 1%). My question is: considering that my only aim is to reduce body fat and puttin muscles, am i losing too much weight or is it ok? (Minimum normal weight for my height is 52 kg). [link] [comments] |
| Posted: 01 Jun 2021 03:03 AM PDT (15M 5'4 163 last measured April) I started working out and focusing on my weight loss and muscle building about 1 month ago somewhere near the end of April . I have given up ice cream, chips, candy, chocolates, so almost all unnecessary sugars and well I've only ate fast food like twice and made sure it was low calorie so yeah there's that and I have significantly decreased the amount of food I used to eat. Now instead I just eat breakfast lunch and dinner nothing extra in between but ever since I started this diet (or maybe I just didn't notice before) my family mainly my mom pressured me into eating when I don't want to or guilts me into eating certain things that may be deemed unhealthy or I just may not want to eat and I can't do anything about it so I just have to give in and it doesn't make me feel good, other then that for my exercise at the start I started lifting ten pound weights at the end of the day before I went to sleep I also bench pressed with a plain barbell and I did all this thirty times everyday but as I progressed I started lifting more times then before I would go up by 5 and eventually I started lifting everything 60 times I did this after I got back from school and before I slept everyday for the next two weeks. And I saw visible change in the way I looked and that felt great so later maybe About a week ago I started lifting 20 pound dumbbells 30 times and progressed by by five until I reached 60 I also added 2 ten pound weights to my barbell and bench pressed 30 times I'm also starting to squat with a barbell on my back and lifting the barbell above my head while standing but right now I can only do five of those And eventually I'll replace the twenty pound dumbbells with 25 pound weights I'm also going to include jogging early in the morning after breakfast before going to school. I'm going to do all this an hour after breakfast lunch and dinner to gain more muscle and later when I'm able to go to the gym I will do a lot more different exercises and I hope I can remain consistent. I was writing this at 5am I was tired so I apologize for any inconsistencies. Feel free to ask any questions [link] [comments] |
| Posted: 31 May 2021 03:31 PM PDT Hey all, I wonder what you feel about adding a rope jumping cardio session at the end of leg day. Been doing bodyweight leg progerssions as a part of RR for 2 months and now starting to switch to weighted deadlifts/squats at the gym once a week. Im doing no cardio at the moment and rope jumping is something I actually like and can not give up on, but only have time for it on the same day as leg day. What do you think? Is it too much of a load or it can might even be looked at as a good finisher? Thanks! [link] [comments] |
| How do I use supercompensation? Posted: 31 May 2021 01:17 PM PDT Hi, I'm quite new to this supercompensation thing. For context, I used to compete at a junior world level in my sport as a youth. This was a few years back. At some point I had to serve in the military (every male in my country has to serve 2 years). With my lack of knowledge back then on how the body gets stronger, my method of training was just to grind hard daily. I only knew how to be tough and not smart. My training coupled with my military schedule led to me having 2 hours of sleep a day for 1.5 years. I was falling asleep at random times and places every day. I just didn't want to give up my dreams. Eventually it led to serious burnout and I left the sport for a few years (because of financial issues too). Now I am 23 years old and more financially stable. I've since been back at my sport as a way to keep fit, but recently I just accepted that I am a competitor at heart and I want to try to compete at the world stage again. I am not young anymore and this is probably my last chance to have moments I would be proud of when I'm older. I am tough, but I need to be smart as well this time round. Hence I've done a lot of reading and research. Purchased equipment at home too. I've a pretty detailed program before the national team selection which includes everything like exercises and nutrition and also weight cut before the comps, but I still feel that I don't have a good understanding on supercompensation. So my questions are: 1) The supercompensation graph which I see a lot rarely specifies time. Does every cycle occur in days or weeks or months? How long does supercompensation last anyway? 2) If every cycle is within days, is it adequate if I allow a muscle to rest for 2 days before the next training session. Will it have hit the peak of supercompensation after 2 days from a workout? 3) Currently my plan is: -4 weeks full-body conditioning (to build all-round fitness again so that I won't get injured) -2 weeks detailed targeting of weaknesses -2 weeks overreaching -1 week deload Am I doing anything wrong here? Sorry that my post is a little long. Would appreciate answers if possible or if not, could someone recommend me some resources or books that you think might be useful for me? I would really appreciate it, thank you so much! [link] [comments] |
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