Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-10 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-10
- 3 Years of Calisthenics (Lots of info)
- How do I start 270 pounds obese unfit
- Possible for a noob to get stronger and burn fat doing calisthenics?
- How many pike push ups should I be able to complete in a set before moving to Wall supported handstand?
- It took 10 months of training for this 57 year old to get his first Ring Muscle Up
- Calisthenics role models
- Is it best to rest a pulled muscle, or exercise it?
- My version of an operator workout! Enjoy!
- How to build up to real exercise as an incredibly unfit person?
- No birddogs in the recommended routine?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-10 Posted: 09 Jun 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] |
| 3 Years of Calisthenics (Lots of info) Posted: 10 Jun 2021 01:20 PM PDT M, 170Lbs (77kg) / 6ft (183cm), 25 yrs old 🎉🎉 Hello! And welcome to my 3rd annual progress post!! 🎉🎉 Video version of this post (8 min) - here Previous Progress posts: Year 2 & Year 1 Stats Sheet Containing: Achievements, Weight, Injuries, & Training Plans [referencing this doc so this post doesn't get too messy] You also might remember me from the 'Every Push Up Progression' post I did a few months ago. So here is that if you want to check it out. Now on with the good stuff!!!!! Progress Pictures:Bad Lighting and no posing (aka trying to look as bad as possible) Favorite Achievements:\Full list w/ dates on the stats sheet linked* here\* Skills: Front Lever (6 Sec) | Better Form (4 Sec) Front Lever Pull Up (Bad Form & Kipping but it still makes me happy) +40 Second Handstand / Starting 1 arm Handstad training Weighted Calisthenics: Chin up +135LB/61KG (this angle makes it looks like no rep, but I'd say its debatable) Legs: Starting Point:22 yrs old / 180lbs 81.5KG / 6ft 183cm Some experience with bodybuilding, very inconsistently (didn't like it much) 2-3 Pull-ups 20-25 Push-Ups Couldn't hold a tuck front lever (July 2018) Could barely squat a barbell with zero weights 1000+ hours in both Rocket League & SSB4 😅 Injuries:\More information on the stats sheet linked again* here\* Ohhhh so many. Forearm Splints, Tendonitis, Chronic Neck pain, Sprained Shoulder, and a few skateboard falls. 8 months total of these past 36 months I haven't been able to train because of these injuries. I regressed basically back to scratch at the end of 2019 (1.5 years into training). It's given me a new respect for how precious strength is, how hard it is to actually make it to an elite level, and a lot of knowledge on how to rehab myself. How I train:\My exact training plan is on the bottom of the Stats sheet* here\* Split: Upper/Lower split for the past year. This year, weekly frequency is every 3 days, so a little bit more than twice a week. I don't train legs that consistently, usually only once per week, sometimes less... Handstands: 1-4 times a week, 15-60 min, right before upper-body sessions, after leg training, or when I feel fresh on off days. There is no structure to my handstand training, which I think is hindering my progress (need to fix this moving forward) Flexibility: Usually, train flexibility during/after leg days or before Handstand training. I've been very inconsistent with flexibility this year compared to previous years. Strength Training Ideology: I train with a loose structure and keep a focus on RPE/RIR and periodization. If that sounds complicated, it's basically going a few reps shy of my limits at the beginning of a training cycle, then adding reps/difficulty weekly, to get to something I can barely do. Rinse and repeat. I say loose training structure because I'm very willing to break away from the plan if I'm feeling weak or particularly sore with an exercise. I don't do this with my main pushing or pulling exercise, but I've found that being flexible with the rest of my plan helps me manage my fatigue and DOMs much better. (I would not suggest this for beginners, <1 year of training) My exact workout plan at the end of 2020 after an injury, and when I was training x3/week,: https://youtu.be/x7lLW-6jLMY (5 min) [also my first youtube video so sorry in advance...] Good resources: Intermediate/Advanced Calisthenics Programming: Steven Low RPE/RIR info - Jeff Nippard , Mike Israetel Diet / Weight:\Exact Weight Progression over the years, in middle of the Stats sheet* here\* Long story short, started around 180lbs/81.5kg. Lost about 10lbs/4kg in my first 3 months of training. I've pretty much been low 170lbs/77kgs when training. I gained a lot of weight when I had injuries and stopped training. (~10lbs/4kg) Also, I'm eating Gluten Free as of this year! Never thought I would say that, but I was having a ton of problems with digestion, IBS, and other things all of 2020. I had hemorrhoids that made it very uncomfortable for me to walk, stretch, work out, live life since January of 2020. I tried cutting out dairy and a few other random things, but nothing worked for me until I went gluten-free at the beginning of 2021. It didn't have much of an effect on my weight or anything else in my life other than fixing those digestion problems and making it much more comfortable for me to live my life. Am I celiac? No (as far as I know), my stomach just doesn't agree with gluten anymore. If I was on a deserted island with only bread to eat, I would make it work. But if I have the option, gluten-free will make my life easier 100% of the time. Do I track Calories? Only for about a month out of the year, usually in April or May, so I know I have a good understanding of what I'm eating and what macros I'm under on. (Always low on protein and high on Fat & Sodium) Aiming for 2800 calories when I'm trying to maintain/cut. Do I eat Healthy? Not always, I enjoy getting take out (Probably average once a week). I also have a frozen/premade meal a few times a week. Other than that, I eat fairly clean. Am I naturally Lean? Yes, I have always been lean most of my life. Before I started calisthenics in 2018, I was starting to gain weight, but I was basically only playing video games and eating trash food for years before, so I was bound to start putting on weight at some point. Am I Vegan? No, but I've started using much more meat alternatives this year. About 25% of my meals are vegan now. Pretty much all my breakfast meals are as well. It makes me feel better about my impact on the environment and I still enjoy what I'm eating, so why not do it as much as I can. Supplements? Creatine and protein powder. Both pretty much every day. What got me started with Calisthenics:Who knows who Mike Boyde is? A few years ago I came across his learn to muscle up video on youtube. Not going to lie, it almost brought a tear to my eye at the end of the video. I had so much respect for his achievement and it motivated me to create my own success. I went down a rabbit hole on ThenX's videos. Then, I found people that were informative and helpful like FitnessFAQ's and Tom Merrick, and the rest is history… Current Goals:
Youtube:If you want to support what I do, by far the best way to do it is by interacting with the channel so if you'd like to check it out, here it is. Video version of this post (8 min) - here. I'd love for you to watch it, I put a lot of thought and time into it. It contains a lot of training footage over the past 3 years, and highlights all the ups and downs of my journey. I started the channel 8 months ago that currently has a little over 700 subscribers at the time of posting this. I have been consistently uploading Calisthenics-related content every other week. I also started a road to Front Lever pull-ups series that will have a new episode very soon! Questions:You have questions, I have answers (probably). Seriously, I'm obviously quite obsessed with calisthenics, so I love talking about it. I'll answer as many questions as I can, so shoot away. [link] [comments] |
| How do I start 270 pounds obese unfit Posted: 10 Jun 2021 05:21 AM PDT Hello im looking to get in shape. I'm morbidly obese and my doctor told me I need to lose weight or risk a heart attack because of my high cholesterol. I've changed my diet around alot I eat brown rice and chicken and lots of salads for meals with protein. I always have protein pancakes for breakfast I'm 5.8ft and weigh 270 pounds. I dont know how to start or progress because I cant even do normal pushups How many times a week should I do bodyweight workouts? What exercises and sets should I do? How often do I Increase reps. I'm super unfit and would love a workout to work towards and progress. Thank you [link] [comments] |
| Possible for a noob to get stronger and burn fat doing calisthenics? Posted: 10 Jun 2021 05:31 PM PDT Current body: https://imgur.com/a/MW4SUYc I can only do 6 perfect push ups before my muscles give out so I'm thinking I might be able to make some newbie gains even while eating in a calorie deficit? I will be following a full body calisthenics workout plan that gets progressively tougher, as well as HIIT on the elliptical and mild cardio riding my bicycle on off days. Even though I plan on going to the gym in a few months, you guys think it's possible for me to make some improvements on my physique until then? I'm gonna be dieting around 2200 calories, 180-200g protein, be mindful of the carbs and fats, eliminate soda to only a couple a week. I mean, something's gotta be better than nothing right? [link] [comments] |
| Posted: 10 Jun 2021 04:01 AM PDT I can do 15 dips usually on a bench with an angled corner. Though I can get at best maybe 8 box pike push ups. In a month I will be working OHP back in to my routine and am really just looking to not lose pressing/chest strength. I'm still struggling with muscular endurance for core muscles in bodyweight exercises as it's used quite a bit more and I'd often lift high frequency/volume/moderate intensity and not be maximally bracing through a whole session. I still deadlift/squat and do chin ups/dips but have limited equipment for upper body exercise (only large plates) My background prior to this was high volume barbell lifts across the big four with 1/2/3/4/5 plate lifts at 70kg/155 lbs 5"11. [link] [comments] |
| It took 10 months of training for this 57 year old to get his first Ring Muscle Up Posted: 09 Jun 2021 07:31 PM PDT I made getting a ring muscle up my COVID challenge back in March of 2020, and about 10 months later, I got my first one. I watched YouTube videos, tried lots of training methods, and finally got over the hump. Of all the tips I received, an emphasis on assisted transitions with a focus on form was the final key. I worked on the false grip, did lots of pull ups to the chest, kept my elbows in, did ring muscle jump ups, and always finished with several sets of dips. All of these after I warmed up my old body with stretching and hanging. Now I can get 5 to 7 reps every time I work with the rings. Oh …. I almost forgot. I played the theme from Rocky that day too. [link] [comments] |
| Posted: 10 Jun 2021 12:56 PM PDT Hi! I wanted to ask if you guys know about any athlete that have built serious muscle with just bodyweight. I mean, we all know that always there is this debate about wether or not bodyweight training can build muscle, but despite that we can say that we can, sometimes I find it hard to find someone that could achieve a great physique without the use of any external resistance besides bodyweight. Every calisthenics athlete I find on the internet have also used weighted calisthenics or the gym to build muscle. Since I have not much of equipment I could find useful some role models to motivate me. Do you guys know anyone that could build a great physique with just progressive calisthenics? [link] [comments] |
| Is it best to rest a pulled muscle, or exercise it? Posted: 10 Jun 2021 06:15 PM PDT I've pulled a muscle from weight training in the top right of my abdominals, and from what I've read online and other Reddit posts are mixed opinions. Some people say to exercise it to strengthen it, some say exercise to strengthen but only for injuries in specific parts of the body, and some are saying rest, ice and elevation. I wouldn't really care to much but I have an active weekend ahead. I don't know whether I should rest or just go. Last thing I want to do is risk making it worse and putting myself out of weight training for a while. Anyone got good knowledge of this subject? Thanks I'm advance! [link] [comments] |
| My version of an operator workout! Enjoy! Posted: 10 Jun 2021 03:57 PM PDT Hello friends! I'm currently in hotel quarantine in Singapore and as such have very little fitness equipment save for some resistance bands, so this community has been a real godsend. I developed this circuit at the start of the pandemic last year, and if I do say so myself, it's a killer workout. Great to do everyday, and you can do it just about anywhere you have access to a bar or ledge that can hold your weight. Here it is: 20x Pushups 10x Jump squats/squat jumps, call them what you will 60x Flutter kicks (remember, one rep consists of one upward and one downward movement on each leg) 40x jumping jacks 6x pull ups (if you can do more, by all means go ahead, but do not go till failure) 10x burpees (feel free to do whichever variant of the burpee you want) Repeat the whole circuit five times with up to 1min rest between sets. Great bang for your buck for 20ish minutes of work If you're having trouble repeating the rep numbers per set, break it down into smaller and more manageable sets, but at the end of the workout you should have completed 100 pushups, 50 jump squats, 300 flutter kicks, 200 jumping jacks, 30 pull ups and 50 burpees. Good luck! Let me know how this works! [link] [comments] |
| How to build up to real exercise as an incredibly unfit person? Posted: 10 Jun 2021 09:03 AM PDT I'm not overweight and I eat healthy more or less. Recently I lost 3 kilos just by eating healthier. But I'm incredibly unfit and shitty genetics makes me pack most of my weight in my stomach. Ideally I'd want to lose the weight from my stomach and get a little toned, no matter what I have to do. But my body is so unfit and there's so many types of exercises that I don't know where to start. Once upon a time I tried to start jogging with some brisk walking too. I could never build up to even 2 minutes of jogging despite doing it in intervals. And every time at some point I'd get a sharp pain in my abdomen that wouldn't go away. I still don't know what exactly causes it. It's the same pain I get if I eat too much dairy (I'm sensitive to some dairy), but it still happened even when I tried jogging early in the morning without eating breakfast. I also can't even do a pushup or a plank. I work as a part-time waitress and most of the time I get muscle pain in my arms from carrying trays all the time as well as some heavy lifting. I also get muscle pain if I go on the occasional hike. I don't want to sound defeatist, but sometimes I think there's just something very wrong with my body if it can't even build a tolerance to that. [link] [comments] |
| No birddogs in the recommended routine? Posted: 10 Jun 2021 02:16 AM PDT Hey people. I am doing the primer right now (big shouthout to Nick-E!) and trying to get the exercises right. I plan on following that routine until I can move on to the recommended routine (the recommendations are 3x8 pushups, 3x8 horizontal rows, 3x15 squats and 3x15 glute bridges before you move on). However, I have noticed that there are no birddogs in the recommended routine. Thanks! [link] [comments] |
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