Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-15 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-15
- Body weight exercises vs weight lifting. Kind of a newbie question.
- Trouble with over-using dominant arm on push-up/pull-ups?
- Wrist angle on false grip during ring muscle ups
- Is there a better progression strategy than BACKFILLING? ��
- Just constructed my first workout routine
- Pull up progressions
- 2 Strength days, 1 Day volume Per Week ?
- Shoulder flexion and scapular retraction
- Training 5-6 times a week as a beginner?
- First Iron Cross attempt, critique and training tips appreciated.
- parallel bar dip form
- Need routine and general advicez
- My thumb nails touch the ground when I have my palms down
- Life Advice: Travelling vs Staying behind to workout
- Sleeping Posture / 90/90 Position
- Injured, cramping and tightness.
- When are you training when the weather is hot?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-15 Posted: 14 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:
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| Body weight exercises vs weight lifting. Kind of a newbie question. Posted: 14 Jun 2021 08:39 PM PDT I've spent the past year doing what I always did in my 20s—heavy weights. I mostly lift heavy in my home gym, especially while trapped at home all last year and needing an outlet. My coworker, who has no gym, he's just been doing body weight exercises. We've both made progress and changed our physique which is to be expected. But we were talking today and we don't really understand the physiology of it all. Say, for squats. If I do 3 sets of 8 at the heaviest I can to complete the set, does that work different muscles than if I did 5 sets of 30 body weight squats? Or does it work the same muscles, but differently? Or is there really no difference at all? I'm genuinely curious, and wondering if there's a benefit to doing one over the other (or both)? I tried Googling this first, but it mostly just gave me results of lifting routines and not an explanation of the physiology behind it all. Any insight would be awesome. [link] [comments] |
| Trouble with over-using dominant arm on push-up/pull-ups? Posted: 15 Jun 2021 11:14 AM PDT Hi all, This is probably dumb. But I'm very, very new to everything BWF - started to try and get in better shape and lose weight and such. Discovered Brother Hampton (hybrid calisthenics) and have been going through his beginner routine until I am capable of moving on to more complex work-outs. (Once I can do more I'm wanting to switch to the RR on the sub) I've noticed while working on push-ups and pull-ups (currently doing wall/inclined push-ups and wall-pull-ups) I have a tendency to "lean" on my dominant arm? Instead of distributing my weight equally on both arms. Obviously, I try and focus on maintaining equal pressure/weight on both arms but I keep finding myself drift back to it? For instance the other day I was doing wall pull-ups with a door frame, and my non-dominant hand slipped while I was reclining, and... It was like I wasn't even using that hand? I didn't fall or really feel any additional weight on my dominant arm, there was no "catching myself", it felt like my dominant arm was already doing the work so it made no difference I was holding on with my non-dominant hand as well... Any tips for how to avoid this? Will it just come with more practice? I'm literally only a few weeks into it but I'm already seeing progress and am excited to continue! I just hit my goal of 50x3 wall push-ups to progress to inclined (when I started I couldn't do more that 20!) and just bought some rings to explore some different exercises once I build a bit of muscle! Sorry if this is a dumb question. Also, if anyone has other general tips or advice they feel like would help a total beginner, I'm all ears! [link] [comments] |
| Wrist angle on false grip during ring muscle ups Posted: 15 Jun 2021 07:47 AM PDT Background: Mid fifties male, do separately sets of weighted chinups and weighted ring dips with 25 lbs plate, but fail on false grip when trying muscle ups. Problem: Falswe grip is either not strong enough or maybe not enough wrist mobility? When I looked at youtube videos with good explanations like this one of Tony Nevrela : https://www.youtube.com/watch?v=0t_rhEgz-7I&list=WL&index=8 I noticed that their wrist is at 90 degrees. I can do mostly maybe 70 degrees with my arms fully straight. As a result when I am completing pullups hands slip somewhat in middle position so not enough for the transition. Question: does one need wrist mobility enough for 90 degrees bend during pullup portion? In which case if might be more related to generic ability to flex the wrist. or inclined wrist like 70 degrees instead of 90 degrees should hold me without sliding? [link] [comments] |
| Is there a better progression strategy than BACKFILLING? �� Posted: 15 Jun 2021 03:05 AM PDT I've just learned about the BackFilling progression strategy from Red Delta Project [backfilling video] so I'm wondering if there's something better than that, or a progression strategy good for some other specific goals... Because Imma make a finnal change to my workout routine very soon, and i just wanna make sure I'm doing it right by trying to explore/know more about progression strategy 🙃 BackFilling progression example:
[link] [comments] |
| Just constructed my first workout routine Posted: 15 Jun 2021 11:33 AM PDT Hey everyone! This is my first time posting on here but I am just starting to create my workout routine for the first time and would love some feedback! For reference: 4 second max front lever hold, 15 second adv tuck planche hold, 2 straddle 90 degree hspu, 3 second one arm handstand hold, not sure about max back lever but most likely somewhere around 15 seconds, don't train muscle ups as of rn because of no pull-up bar and limited space for rings but was 6 muscle ups before hand. Current goals: 10 second front lever, 10 second planche, one arm handstand and Manna/vsit. One arm handstand im training at the same time as vsit due to the crossovers, but my current focus mostly is on planche and front lever. I also am doing saturnomovements pancake stretching routine to increase my flexibility as well as 30 minutes of middle and front split stretching 5 times a week. I split my workouts into push(heavy volume), pull(high intensity), rest, push (high intensity), pull( heavy volume) and push/pull (medium volume and intensity), rest. Push day heavy: Warm Up: Wrist Circles (15x each way) and wrist stretching (30-45s) Shoulder dislocates (30-45s) Rings supports (60-90s) 15-20 Burpees (60s) 2 sets tuck planche 3 second hold Skill work: 4 sets adv. Tuck planche hold (10, 10, 11, 13) 3 sets straddle planche handstand negatives (4 reps) (3,2,3,3) (3,3,3,2) (3,3,3,2) 4 sets straddle 90 degree hspu (1 rep) (1,1,1,1) (trying a full lets see. Couldn't get it, weak in bent arm planche position) 3 sets Banded adv. Tuck planche pushups (3-5 reps) (4,3(4th rep negative and then pushing from resting position), 4 + 3 negatives A: one arm handstand leans (5 reps each side) B: weighted dips +60pounds (5 rings turned in, 5 rings turned out) C: weighted pistol squats +17.5pounds(5 reps) 2 sets Saturnomovement pancake stretch routine Pull light: Warm Up: Wrist Circles (15x each way) and wrist stretching (30-45s) Shoulder dislocates (30-45s) Rings supports (60-90s) 9 min total jump rope (jump for 1 minute rest 30 seconds) 2 sets adv tuck front lever 3 second hold Skill: A: 3 sets straddle front to lower progression 10s (5+5,5+11,5+11) B: 3 sets back lever 10 seconds (10,12,10) Reason those numbers fluctuate is because 2 sec isometric hold equals 1 rep so I messed up on calculations 3 sets 6-8 reps advanced tuck pull ups (7,7,6+2 Banded) 3 sets 6-8 reps Banded front lever pulls (purple) (8,7,7) 3 sets 8 reps l sit pull ups ( 8,8,8) 3 sets 6-8 weighted pull ups + 60 pounds (8,6,6) A: 3 sets 10 reps dragon flags (10,7+3 negatives, B: 10 Straddle pumps (10,10,10) C: vsit wall hold 10 seconds (10,16) + 1 set straight leg pumps Pancake video I would greatly appreciate feedback as I continue to write my days and see if im on the right track! I'm 6'2" 175 pounds roughly if that gives any sort of background. These are just the first two days and im trying to track progressive overload and 100% change things that might be shitty for progression and such. Thank you all so much!! [link] [comments] |
| Posted: 15 Jun 2021 01:16 AM PDT I Just wanted to hear your oppinoin on how to progress. The end goal is the same (explosive L-Sit pull ups) but I Just want to figure out what would be the correct route. At the moment I am working on tucked L-Sit pull ups on rings. So should i go: A) achive 50 proper form Tucked ones - - > normal L-Sit pull ups (once again 50 reps per workout with correct form) - - > explosive L-Sit pull ups. Or B) Instead of going from tucked to normal L-Sit, adding explosive tucked L-sit (with the same amount of reps with stricked form) [link] [comments] |
| 2 Strength days, 1 Day volume Per Week ? Posted: 15 Jun 2021 01:51 AM PDT Morning, I have been getting pretty good at volume work - lots of volume pushups pullups etc I hit a point where numbers were becoming too large - (100 pullups every other day - 200-300 pushups every other day etc .. I have moved onto weighted stuff to bring numbers back down to normal levels (4 sets x 8 reps ish) Do we think 2x strength days for Pull/Push /Core is enough to advance with strength and one day Volume per week will suffice for volume ?, Do I focus 3x week on weighted and forget volume work for a couple of months ? .. Goal is to get to 70% BW pullup but i wanted to keep some volume work, Cheers BWF Gurus [link] [comments] |
| Shoulder flexion and scapular retraction Posted: 15 Jun 2021 01:25 AM PDT Hi all ! Recently I've been focusing a lot on scapular retraction for my pull-ups (beginner speaking). I've notice something though that is not clear for me about shoulder movement with the scapulas retracted. Let's stay I'm just standing (not hanging yet). If I'm not retracting, I can raise the arm above my head with full ROM easily. But if I retract the scapula first, I can barely raise the arm in front of me, at most something around 90° angle with my torso. I guess it's a normal mecanism of the shoulder ? Once I'm hanging to a bar, does this mean I have to close the angle (going into a somewhat arched position) to retract properly (or the other way round, maybe retracting implies closing the angle ?), or I just have to retract what I can without going into an arched position ? Let me know if it is unclear or a dumb question ! [link] [comments] |
| Training 5-6 times a week as a beginner? Posted: 15 Jun 2021 04:40 AM PDT Hello, I am a 14 year old boy and I started doing the move routine about 2 weeks ago, but it was really boring, at least the first stages were and I didn't really want to skip to the third stage at first. So I started doing the recommended routine. Now I am doing the recommended routine 3 times a week and the third stage of the move routine 2-3 times a week, but I am doing 2 sets of everything instead of 3 (only when I'm doing the move routine, on the recommended routine I am doing everything normally. I also train handstands every day at random times. I don't feel sore or anything and every time I do a workout I feel like I have rested from the day before, so I can do everything at full power. I can do a max of 8 clean pull-ups right now and like 15 clean push-ups (I have been doing pull-ups randomly for the last 3 months, but I didn't do anything else so I am pretty weak with everything else. I also do cycling for 2 hours 2-5 times a week. (I can't really control that, because I also race and on some weeks there's like 3 races so I don't train a lot and on other weeks there are no races, so I train a lot. I am wondering if this is a good idea, because I really don't feel sore or anything, but some people are saying that beginners shouldn't train like that. I have a lot of free time right now and if I don't train, I am just playing video games. I also stretch and do mobility exercises every day. [link] [comments] |
| First Iron Cross attempt, critique and training tips appreciated. Posted: 15 Jun 2021 12:21 AM PDT I've been training Iron Cross for a few weeks, started with mostly long support holds and moved on to deep RTO dips and assisted cross/other simplified variations. Obviously am not expecting to get it anytime soon, as I feel very limited in my tendon strength which will take a awhile to adjust, but a form check along with some training advice for going forward would really help. Right now I'm planning on adding it to my training routine only once a week, do some swinging support holds and cross "shrugs" (I don't know their actual name, just partial 30° drops for reps) and alternate between assisted crosses and RTO dips for my heavier exercise. [link] [comments] |
| Posted: 14 Jun 2021 08:52 PM PDT I think I"m using my right pec more and my left back/shoulder more on dips. I do dips 2 or 3 times a week, and pull-ups 2 or 3 times a week. I'm a 40-year-old male, 76kg, and can do about 20 dips in a row when I do just one set and take it as far as I can go. I've noticed that my right pec seems to be building slightly more than my left, and also that my left traps seem to be developing slightly more than my right. I'm pretty sure this is improper dip form, and I can't seem to find any advice specific to my problem. What specific adjustments might I make to my form to make sure my chest is worked out evenly? (e.g. Should I roll my shoulders forward at the short rest at the top of the rep, etc?) [link] [comments] |
| Need routine and general advicez Posted: 14 Jun 2021 11:01 PM PDT I imagine this is going to be a long post but I could really use some advice. Also, I have no idea what is considered good or not in this wild world of calisthenics, so please inform me if I'm under/overselling myself. I've read a couple of posts on here, and from what I'm seeing I think I'm probably pretty casual, I seriously do not know for sure though. To start, I'm 14 and I've been doing pull-ups/abs/push-ups for somewhere around 2 years. I've just been figuring it out for myself with my own small workouts and a lot of hiit workouts by myself, so I'm very disconnected and I really don't know if what I'm doing is sufficient. I can do 27 solid pull-ups, as of a couple months ago. And I've done 30 with a few kips. I've done 100 pull-ups in 10 minutes (scuffed). And I've never really maxed out on anything else. I can't rest for more than one day in a row as I'll convince myself I'm losing muscle and workout more. This is probably unhealthy, but I can't help it. But I think this stems from my lack of knowledge in this realm. I really want to achieve something big, like a muscle up or something along those lines, so any guidance for what I should do next is appreciated. If anyone could recommend a difficult workout routine that will be challenging, I would be forever in their debt. If I need to provide more information let me know. Also, I only have a pull-up bar, kettlebells and a weighted vest. Sorry if this is all over the place. Thanks! [link] [comments] |
| My thumb nails touch the ground when I have my palms down Posted: 14 Jun 2021 01:48 PM PDT Not sure if this is a common thing or not (I couldn't find anything really relevant with a couple google searches). When I have my palms flat on the ground, for example in a pushup position, my thumbs are sideways and the side of my thumb nails are scraping the ground. This makes it a little uncomfortable when doing pushups and I can't seem to get my hands in a position where it's comfortable with my thumb nails facing upwards. Is there some sort of thumb exercise (Idk I'm grasping at straws here) that I could do or some other form I can use to mitigate this? [link] [comments] |
| Life Advice: Travelling vs Staying behind to workout Posted: 14 Jun 2021 04:03 PM PDT Hi All, I'm lucky to be presented with an opportunity to go overseas for 4 months especially during this pandemic for work. However, that means that I need to face insanely long quarantines and I'm not sure whether I will be able to find time nor the equipment to workout. Over there I'm not sure whether there are gyms accessible to us. Currently I'm working on my FL, I'm seeing good progress. I see travelling as a disruption to this progression and therefore it will lay back my FL progression. I've been training calisthenics for some time, gotten many setbacks due to inconsistency caused by injuries. Hence I hate it when I'm finally being consistent but I need to go overseas and therefore be unable to train as consistently compared to when I'm home. I'm 20 years young with many things that I haven't seen. Going overseas is an eye opener and will probably cause me to be more independent and mature. On the other hand is my fitness goals (what you want becomes the sacrifice). In the light of these tradeoffs, what are your thoughts? Edit: I don't have the liberty of choosing where I go to. My movements are controlled by my company due to COVID. [link] [comments] |
| Sleeping Posture / 90/90 Position Posted: 15 Jun 2021 03:09 AM PDT Not completely a bodyweight fitness related subject but hoping to pick your brains as a lot of you are very well educated when it comes to anatomy! When I lay on my side in bed to sleep, I find it impossible to sleep with my knees bought up to near my chest in a 90/90 position (on side). Instead my legs completely straighten out the whole time. I do a lot of core exercises and feel my abs are strong, what could be stopping me from maintaining this position? I also struggle to sit upright in a chair for a long period of time! [link] [comments] |
| Injured, cramping and tightness. Posted: 14 Jun 2021 03:15 PM PDT In January I lifted something that I've lifted for years and my back just said nope that day. Buldged a disk and my lower back and butt muscles started having spasms and cramping sessions. Fast forward to now and I'm back to work without restrictions but my lower back and muscles are so freaking tight and crampy by the end of my shift I can't even bend over to tie my shoes. My physical therapist says I need to build my muscles again because of how long I sat for all those months while my back healed. So my question is. What stretches and exercises can I do to strengthen my lower back and butt muscles? Keep in mind of the delicate back. I havent been cleared to use weights yet. [link] [comments] |
| When are you training when the weather is hot? Posted: 14 Jun 2021 02:44 PM PDT Atm it is quite hot in France (30°C, don't know the equivalent in farenheit sorry) and I struggle to find motivation to train. It is way too hot outside of 6-8 AM and 8-10 PM. However I hate training when I just finished eating, because I tend to vomit if I push myself too hard while training just after having eaten. So I don't really know when to train, because if I don't train really early in the morning, I need to wait 8 - 9 PM. However, right after training, I am not hungry. Should I still eat and force myself ? Or should I just go to bed, with just a shaker and an apple ? I'm not looking to cut at all, but to gain slowly a bit of weight. [link] [comments] |
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