Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-16
- 6 MONTHS PROGRESS - No before photo :(
- Stronger after a break!?
- Training for planche and handstand same workout?
- Fucking Please Help Me
- Need some advice on what to buy - Power Rack or Wall-mounted Pull up bar or A-hanger?
- Amount of reps for progressions
- So this happened at the gym the other day
- Rep Range for Shrimp & Pistol Squats?
- Freeletics overuse/excessive rep schemes
- Body Gratitude: Being Thankful Empowers Our Workouts
- Really bad sprain in neck
- Question about home workout routine
- What should I look for in a warmup? Are there any good resources on that topic?
- What do you all do to increase total energy derived from exercise?
- [Discouraged, advice needed] loner / introverted / socially awkward fitness freak.
- What workouts do you recommend for a 13F?
- Concurrent Exercise variation with calisthenics
- Cannot get over my dog's passing
- Weighted pullup 1 rm calculators
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-16 Posted: 15 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] |
| 6 MONTHS PROGRESS - No before photo :( Posted: 16 Jun 2021 05:11 AM PDT Just wanted to show off my 6 month progress, Skinny fat before, (135lb) could hardly do 6 pullups and not one wide pullup Greasing the Groove for 6 months straight, Can now do 18-20 pullups Started adding weighted pull/push workouts in the last month - can do 6 reps MAX with 20kg vest on. Looking forward to seeing where the next 6 months take me, Any tips or critique welcome, New weight (143lb) So close to straddle front lever hold .. Muscle up are becoming cleaner L sits are now moved to the floor for 15 second holds Working on Core compression for V sit Started Planche leans and Pseudo planche pushups this week, Love BWF [link] [comments] |
| Posted: 16 Jun 2021 04:10 AM PDT In my experience, taking a break always makes you (me) stronger. However, I see people advocating training 5 and even 6 days per week on here. Back when I started fitness seriously in 2011, the general advocacy seemed.to be that less is more. However, now it seems that has reversed to "more is more". Case in.point, I had to skip pull-ups on Monday and I would usually rep a couple sets of 9 and then a few of 6/7. However after not being able to do pull-ups on Monday, today I am repping sets of ten for ag least 2 sets. So I do believe that taking a day or even a week off a certain muscle group will give you MORE gains, not less. [link] [comments] |
| Training for planche and handstand same workout? Posted: 16 Jun 2021 02:51 AM PDT Hi all! 👋 I'm fairly experienced with calisthenics (been training pure bodyweight for 2 years, 30kg weighted pull ups, 30kg dips, 1 leg front lever) and I'm now looking to start working on handstands and planche. I've been doing upper and lower once a week each on separate days. Just looking for some options and opinions on how to incorporate the planche and handstand work? So far I practice the hs before the tuck planche and I'm not sure if that's optimal. Looking for tips on frequency and maybe time spent or sets worked on each I have 3 or 4 days a week to spare, should I spend 2 days a week on each or 3-4x a week doing both movements on all the days? So please if anyone has any experience with mixing them any input is appreciated. Cheers 💪🏽😁 [link] [comments] |
| Posted: 16 Jun 2021 12:07 PM PDT Ive worked out regularly for years now. I joined a gym mid quarentine and got away from the home gym. I workout 6/7 or 13/14 days usually. Minimum hour and a half in the gym. I have tried high weights low reps. Low weights high reps. Mid weights mid reps. Calistenics. Fucking everything. No matter how much i lift i just cant get the size I want. I used to bench 1.5x my body weight before an injury. I squat well above my average. I do a lot of cardio and ik that prob hurts my gains bur its not something i want to give up. I take every supplemwnt creatine amino acids weird shit that isnt a PED. Ive gone through the 4k+ calorie a day diets where i consume only chickwn and greens and eggs for months. No matter what I do i cant build my arms big eniugh. My chest is big my shoulders are decent my traps are big my arms just wont fucking build. I will take any suggestions and try them all. Male 18 145 lbs I understand that genetics plays a role in this and i have shit genetics but there has to be a way around rhis without taking a PED. Somebody please give advice. [link] [comments] |
| Need some advice on what to buy - Power Rack or Wall-mounted Pull up bar or A-hanger? Posted: 16 Jun 2021 05:40 AM PDT Hi guys, So I've been looking for a place to hang my gymnastics rings. And I have broken it down into three options:
Currently, I'm leaning towards the second option as it'll cheaper and very stable. But I'd like to know for sure that it's sufficiently far away from the wall. If not, then I'll buy a power rack. Also, I don't want to hang rings from my ceiling as I already have that setup but it has some issues. I also own a doorway pull-up bar and that has some problems as well. [link] [comments] |
| Amount of reps for progressions Posted: 15 Jun 2021 10:21 PM PDT I just started calisthenics recently and have a question about when to progress in exercises. More like just asking different opinions cause there's definitely not just one answer. I know the recommended routine has it so that you progress when you can do 3x8 of an exercise. However before reading this I set my numbers at like 3x20 for push ups before diamond push ups. 3x12 or even 3x15 for pull ups before the next progression. Much higher numbers basically. I always imagined for body weight exercises like the standard ones you should be able to do plenty. Right now I can basically do push ups for 2x20 then 1x18 so I'd imagine moving on soon, but according to this I should just go straight to diamond. For pullups is 3x6 but I imagined taking a long time to work up to about 3x15 before trying anything harder. Is the general agreement to just get the 3x8 recommendation? Do you try to hit higher numbers? Do you use the harder progressions to increase the amount of reps you can do on a regression? In your opinion should I move on to Diamond already? If Diamond is more tricep based should you do another exercise that's more chest dominant as well? Any opinions are appreciated [link] [comments] |
| So this happened at the gym the other day Posted: 16 Jun 2021 08:34 AM PDT Now, I primarily focus on weight training and some simple calisthenics (dips, pull ups, etc.) I've reached the point where I can do 12-15 full ROM pull ups (I could only do 5 last month). I thought it was time to start doing weighted pull ups to increase my bodyweight pull ups and to aid me in accomplishing a muscle up (minor goal of mine). Since last week I've found I can do +25 lb pull ups for 5 reps full ROM (I hate cheating). I noticed I was the ONLY guy in my gym doing this until yesterday. Hell, some people don't even do pull ups correctly let alone weighted pull ups. This guy was likely jealous or had justify his ego to himself. He grabs the belt and the same plate (25) after I finish and attempts to crank out 5 shitty half reps (he tried doing pull ups but it was too difficult for him so he did chin ups). I'm not particularly bothered by it but it was noteworthy to point out due to how blatantly obvious it was that this guy was jealous and punched above his own weight / capabilities. Never really been the type of guy to dive deeper into calisthenics but if I ever do in the near future this is likely the reason. People will attempt to replicate how much weight you can pull but they won't be able to do the extraordinary feats I've seen here like L sits, handstands, muscle ups, etc 👍🏽 [link] [comments] |
| Rep Range for Shrimp & Pistol Squats? Posted: 16 Jun 2021 08:29 AM PDT I've been doing 12 reps per leg for both exercises and in the last 2 months I've started to add weight, but I've been stuck at the same amount I was weeks ago (10kg) reaching 12 reps on each leg when at this point I'm ready to increased the weight. At this point getting from 20 reps (10 per leg) to 24 reps total feels more endurance then strength training and is draining my energy for the exercises after. I'm thinking of reducing the total reps for these exercises to 10 per leg, it erks my brain to do 12x3 reps for my other exercises and to only do 10x3 for these two, even though I'm still doing more reps in total. Really wish I had access to a barbell at this point to change things up. [link] [comments] |
| Freeletics overuse/excessive rep schemes Posted: 16 Jun 2021 12:14 PM PDT I have been using freeletics for a while now and then results have been good. I'm down to my goal weight however the way they do hiit is a little too much on my joints (ie 135 burpees and mountain climbers yesterday) and seems a bit excessive. I'm looking into doing a program to build up muscle and continue with cardio. I've looked at the RR, Caliverse, Madbarz, Thenx, YAYOG, Mark Lauren on Demand, and more. I really just want a balanced routine that focuses on decent muscle growth combined with a good cardiovascular training. Really overall fitness. My flexibility is severely lacking (something I've been working on for some time) but I've never had an issue with my strength. I don't need to learn any crazy moves as my lack of flexibility at this point could lead to injury. I'm hoping you guys may have some advice on programs you have tested and recommend. I have access to a pull-up and dip bar and am thinking about getting some rings. I also have TRX, and adjustable dumbbells up to 45 lbs. Any guidance would be appreciated. [link] [comments] |
| Body Gratitude: Being Thankful Empowers Our Workouts Posted: 16 Jun 2021 11:24 AM PDT Exercise is crucial to preventing and managing cardiovascular disease, diabetes, depression and many other health conditions, but staying motivated to maintain a routine can sometimes be challenging, even for fitness devotees. Cultivating an appreciation for the way our bodies carry us through life can turn what may have seemed like a humdrum workout into something special. Research shows that a gratitude practice fosters patience, encourages self-care, and nourishes self-discipline, especially when there is a temptation to reach for another slice of pie. Appreciation in Motion"When we're appreciating ourselves, we open the floodgates to joyful movement and freedom," says personal trainer Katie Hunt, in Milwaukee. "What if today were the last day I got to run? This question forces me to appreciate every little thing my body can do and minimizes the focus on what I dislike doing. Suddenly, running feels like a gift instead of a task." Motivation Through AffirmationUsing daily affirmations—simple sentences written or spoken aloud—is a wonderful way to infuse exercise time with positivity. Leaning into a challenging asana or doing one more lap in the pool with self-affirming intention can snuff out self-criticism. "Moving your body is not a competition. You don't have to prove yourself or your ability to anyone. Practice feeling grateful for how your body can move, starting with your heartbeat and breath," says Sofia Angelina Marcus-Myers, an intuitive energy worker and portrait photographer in Portland, Oregon. Healing self-portraiture and dedication to daily affirmations propel Marcus-Myers through chronic pain and help her to see the body as a sacred vehicle. "Affirming your body is a practice, and sometimes it will feel awkward, absurd or tedious. Do it until you feel more comfortable affirming yourself, and then keep doing it." Pain and CompassionLiving with discomfort makes exercising challenging, but learning to respect the body's rhythms and limitations can be beautifully empowering. "I love the quote, 'Unless your compassion begins with yourself, it is incomplete,'" says Stern. "Taking a class together (even virtually) gives us a sense of being in this together. When we breathe, stretch and grow together through our practice, it helps us to appreciate where we are on any given day." [link] [comments] |
| Posted: 16 Jun 2021 06:50 AM PDT Hey everyone, I was doing some shoulder workouts when I kind of bent over to the left with some extra weight and felt a short of jolt in my neck. I got up and realized I strained my neck, but being the idiot I am I REALLY didn't want to miss finishing my workout so I thought I should continue. Big mistake. I went to continue my work out and on the next shoulder press push I completely jacked up my neck. I mean it was frozen. I couldn't look up or down, and I could barely check my mirrors driving home. The pain kind of subsided and I gained a lot of mobility back, but usually by the end of the work day (without going to the gym) it gets a bit worse. By the time I wake up it's not as bad. Initially it was in my entire neck, but now its focused on my left trap and neck. I don't have insurance, so I can't go to the doctor. Anyone have some potential good news? I really hope I didn't fuck up one of my discs in my neck :(. [link] [comments] |
| Question about home workout routine Posted: 16 Jun 2021 09:19 AM PDT What is the best full bodyweight workout for beginners(at home without any equipment) ? I wasn't active past few years after I stopped playing football, and now I'm pretty much overweight.. I can't do more complex exercises, I can't even a single push up.. This is what i came up with : 10 wall push ups 10 squats 100 jumping jacks 45 sec rest *repeat 10 times, takes me 45 mins to an hour* I eat about 1000-1500 calories a day(usually eggs, meat and veggies). I don't eat any junk food, sweets or drink soda. My goal is to lose weight and gain some muscle, to look like an average athlete, nothing too big. Since it's summer break, I have 3 months to do this, also I workout 5-6 days a week(usually i rest on sunday) [link] [comments] |
| What should I look for in a warmup? Are there any good resources on that topic? Posted: 16 Jun 2021 08:32 AM PDT I am building a new training plan for myself and together with that I wanted to create equally good warmup routines for each part of the plan. Before I was just doing random dynamic stretches, that targeted the areas I was going to train, but now, that I want to make an effort for my warmups to have some decent quality, I can't find any satisfying resources. There are some videos and guides, but they don't seem to be consistent with each other. There are a lot of exercises, but I don't have a way of judging them, with witch I could choose some. I can't even find anything that would tell me what to look for in a warmup routine. I know it should include dynamic stretches and maybe some mobility work, but what other than that? How do I know which exercises are right for me? Are there any resources, that go a little more in depth, about what is important in a warmup and why? [link] [comments] |
| What do you all do to increase total energy derived from exercise? Posted: 15 Jun 2021 09:32 PM PDT As I get older, I realize I want the most energy/health as opposed to losing fat/gaining muscle all the time. I used to heavy lift 3x a week. Avoided cardio like the Devil due to advice from guys like Martin Berkhan from Leangains.com and Menno Hensleman from Bayseian BodyBuilding. However, with the shift in perspective, I think I was missing out on a lot of cardio that could've improved my quality of life. Faster recovery. Better blood flow. Low impact if you swim. Potential emotional release/greater flexibility if you do yoga. Etc. The kettlebell has been a powerful discovery in my new focus. 100 swings a day keeps the doctor away. 80lbs, 2 KB's, both arms. I guess the medium weight relative to heavy lifting and the explosiveness allows me to do them daily without overtaxing my nerves. I find it to be more restorative. Compare this to when I did Kung Fu. 2 hours of horse stance & other movements 3x a week. Then lion dancing on the weekends. It was wild. The next day I would collapse on the toilet seat because I couldn't control the squat all the way down. That certainly builds mental toughness/endurance. But that is not what I am going for on my health journey. Here's my personal plan:
I think that will give me maxium amount of energy without putting my body in a whole of chronic stress. Of course, this depends on stress levels in other areas of my life & total stress. I may have to dial the above down if I have problems at work or something. What do you all do to improve your quality of life by getting the most extra energy in your day out of exercise? [link] [comments] |
| [Discouraged, advice needed] loner / introverted / socially awkward fitness freak. Posted: 15 Jun 2021 08:49 PM PDT So, this calisthenics gym that I've been going to for about 4 months is buzzing with activity and positive energy. The people there are generally friendly. But I'm having a hard time "fitting in". Maybe people sense my awkwardness, Idk? People look right past me as if I don't exist. Saying hi gets an awkward hi in response and that's it. It's really hard to stay motivated and positive when I'm treated as invisible. I'm not looking for advice on how to make friends blah blah blah. I just want to stop feeling sad about it and stay focused. Maybe some of you are in similar circumstances and can offer advice. If this post is not suitable for this sub, please remove. [link] [comments] |
| What workouts do you recommend for a 13F? Posted: 16 Jun 2021 01:18 AM PDT |
| Concurrent Exercise variation with calisthenics Posted: 15 Jun 2021 05:21 PM PDT I wanted to create a follow-up to this thread because I received some interesting questions during the thread. You can find the original thread here: https://www.reddit.com/r/bodyweightfitness/comments/num4ay/concurrent_periodalization_for_body_weight/ Exercise variation with calisthenics isn't that scarce. Here are some movements I use for my max effort days. Primary movements: weighted dips and weighted pull-ups. Weighted dips variations include: Bodyweight dips. Handstand push-ups. Planche push-ups. One arm push-up variations. Weighted pull-up variations include: Bodyweight pull-ups. Chin-ups. One arm Pull-ups variations. Lever Rows. The term "max effort" implies that one is maxing out on a one-rep max bench press but you can also max out on reps. Think of max-effort as trying to maximize intensity you are trying to hit a PRs almost every workout rather than PR is through adding weight or by the number of reps you can hit with a variation. Here are some ways you can achieve maximum intensity: Accommodating Resistance: mindful mover preaches this heavy. Accommodating resistance involves changing a movement to make it more evenly exerting. In a back squat, lifters will almost always fail near the bottom of the movement. Applying accommodating resistance to a back squat would aim to make the middle and upper ranges of the movement more difficult. Accomplishing this by adding chains or bands or having someone provide resistance or help at particular points in the movement. Time-Under-Tension involves the manipulation of the time duration of the reps/sets. should be self-explanatory. Cluster training involves sets with built-in, intra-set rest periods ranging from 10 to 30 seconds, which allows for more weight, reps and total volume lifted within a single set. For example, in strength training, instead of doing 4 sets of 6 repetitions, the athlete would perform 4 sets of 2.2.2. Working up to your 1 rep max is the typical method you see in a concurrent split. I use this the most when I am working with weighted variations. 2 Sample max effort workouts: Weighted pull-ups (work out to max) Weighted dips (work up to the max) Pike push-ups at 2 * amap (tut) Inverted rows 2 * amap (tut) Ring curls 2 * 10-15 (tut) Ring Tricep extensions 2 * 10-15 (tut) Mixed Grip pull ups 2 * 5 (AR + cluster) Pseudo planche push-ups 2 * 5 (AR + cluster) Pike push-ups at 2 * amap (tut) Inverted rows 2 * amap (tut) Ring curls 2 * 10-15 (tut) Ring Tricep extensions 2 * 10-15 (tut) [link] [comments] |
| Cannot get over my dog's passing Posted: 16 Jun 2021 08:13 AM PDT My baby would have been 14y/o June 19th, but I lost her on March 8th, 2021 to CHF. She was my everything, and I still feel her around me. I had a routine with her which is now gone. I have two other dogs but the bond with her was very special. She was my first. And the part that hurts the most is that I was not able to hold her and tell her "good bye". She passed away in the ICU at the ER. It hurts a lot. I am able to carry on with my day, but there are times during the day and night when I just start crying, feeling guilty I was not with her or that I did not provide her with good medical care. I also feel like I want to get another Pomeranian that looks like her but I have been told to wait and grieve Coco's passing before getting another. I don't even know what to do anymore. [link] [comments] |
| Weighted pullup 1 rm calculators Posted: 15 Jun 2021 05:26 PM PDT Do you all find these to be slightly off? earlier this year i pulled 100x5 around the same time my 1 rm was 155 lb. I am currently at 113 lb (experiencing bloating but going to either hit 115 and stop if plateaud or switch to something else, I've already gained 15 lb of strength which is a big stretch, so continuing my current routine may not be worth it if im too stalled, going to see after bloat, if everything moves good and continues to progress we will hit 120). Given a 5 rm improvement of 15 lb on lighter set vs 1 rm Ill say my max is fairly gone up atleast 15 lb so maybe like 172. All the calculators seem to say Calculator-----------------------ME 100x5 1 rm 141---------------100x5 1 rm 155 115x5 1 rm 154 --------------115x5 1 rm 172 There appears to be a fair margin of error the heavier the pullup gets. (This is taking the calculators that seem to estimate me most accurately there was a few that were nowhere near the ballpark but this is the results of a few calculators minus one or two pounds(i'd assume the formula is roughly the same. [link] [comments] |
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