Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-19 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-19
- Skinny Fat And Trying to Gain Weight
- Full front lever pull ups unlocked with just weighted pull ups and rows
- What muscles involved in the upper segment of pull-up are not needed for the upper segment of commando pull-up?
- Big traps with bodyweight/light weights ?
- No sense of feeling on one side
- My Brother [13M] cannot do a single push up and I do not know where to start.
- Frog pose and ab wheel form check request and general beginner skill advice
- Less is more ?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-18
- What is the right weighted Pull up form?
- Can I keep getting stronger while in calorie deficit?
- Should a full rest week be followed by a deload to ease you back in and prevent injury?
- Questions about one arm pull up and planche
- Question: Afraid of Sleep Apnea if i get strong
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-19 Posted: 18 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] |
| Skinny Fat And Trying to Gain Weight Posted: 18 Jun 2021 04:16 PM PDT 34yo male. Background: I've always been underweight growing up. I probably didn't have the best nutrition nor did I exercise much. I got bullied a fair bit which made me very nervous when I was around others. However, in so doing, I kept myself from really getting the physique I wanted. Gaining weight for me has always been painfully slow. I was about 110 lbs/ 5'7" in college. With consistent exercise I got yo about 121 lbs. I had trainers on and off and they definitely helped but I always struggled to know what to eat or how much. "Just eat as much as you can," was completely unhelpful. I've had trainers on and off which helped me a fair bit. There was a point from 15-16' where I was about 145 lbs but it was probably more so fat than muscle. From '18-19 I slimmer up and went from about 125 to 132-135 with about 15% bf. Then COVID happened and I couldn't do much. Working out home just wasn't really the same for me as lifting weights. Presently: I rejoined the gym again and have been exercising for now a few months. I am slowly but surely making progress as far as my strength and I'm about 131 or so. I am trying to tack on more muscle but I feel like I haven't made much progress. Goal: I want to be 150-155 lbs of muscle with 8-10% body fat. Ideally, I want to have a diet where I am adding lean muscle mass and not just bulking up by eating all the shit I can and the cutting down. Problem: I don't know how much I am supposed to eat. The whole protein bit is so all over the place. Some things I read says it is okay to eat just .8-1.0 gram of protein per body weight. Others say 1.2-1.6 per gram of weight. That's fucking a lot— 209g approximately. I might talk to a dietician since it feels like my exercise is fine but my diet might not be. Anyway, I don't know how to go about this but I figured I would post and hope for the best. [link] [comments] |
| Full front lever pull ups unlocked with just weighted pull ups and rows Posted: 18 Jun 2021 03:03 AM PDT I got my first respectable ROM full FL pull up today without having ever specifically trained for it. (I've done some tuck FL pull ups here and there but never included any serious FL row work in my routine) I train my back twice a week, the main compounds being 4x10 weighted pull ups (80kg BW + 20kg) and 4x10 machine cable rows (70kg ish). I almost never actually train the front lever or front lever pull ups. I do attempts a couple of times a week but there's zero FL work incorporated directly into my routine. I've always been a huge advocate for weighted pull ups as the best way to build a strong back, but was very surprised to learn that it's possible to learn such a specific skill through indirect training only! I highly recommend anyone who's going for a FL or a FL pull up to incorporate weighted pull ups and some kind of row variation as their primary compound mover, I've seen incredible carry over to FL skills as well as increasing my one arm pull up strength immensely. I've also progressed MUCH faster in these elements than I did when I was solely training them specifically :) [link] [comments] |
| Posted: 18 Jun 2021 04:26 PM PDT Let me clarify. And let me state, I do know that training is not supposed to be done this way, but I am an engineer, each system I see as a set of individual components, even my body. Intro: I have started my journey to the first pull-up. Recently I have asked here a question about grip and got excellent answers that helped much. I am doing 3-4 things on a rotation without any regular schedule.
My grip has gone from 5s to almost 30s. I can do 2x10 scapular pullups with a 2min break in-between. By the The bar I am most often using for all that is the horizontal steel bar of children's swing in the park, at a height of about 2m. Every once in a while I try to pull myself up from that position, so just the upper part of the pull-up starting with my upper arms in a horizontal position. I can lift myself off the ground, feet swing forward (have not yet found the way to stabilize them), but I cannot pull myself up. Interesting part today, from the same position (holding a bar that is about 10cm(4") above my head when standing) I have tried to pull myself up with the handgrip in position for a commando pull-up and succeded to pull until the bar touched my shoulder. Two minutes later I have tried again and succeeded again. This is a big step for me, a eureka moment. I was never able to pull myself up the rope or to achieve any similar move. When reading about the pull-ups people state that a commando pull-up is more complicated to do than a regular pull-up, so from that mindset comes the question. I am here disregarding the first segment (lower part) of the pull-up exercise because I am still very far from achieving that part. Question: Which muscle groups are involved in the upper part of the regular pull-up that is not needed for the commando pull-up? I am assuming some part of the chest or shoulder, but there are many muscles, so I cannot pinpoint which are the ones. The idea is, if I do something for that muscle group, I will be able to do the upper portion of the regular push-up, which will push my self-confidence up a notch and strengthen the feeling that I am moving in the right direction. [link] [comments] |
| Big traps with bodyweight/light weights ? Posted: 18 Jun 2021 01:24 PM PDT Seen a couple of videos on traps and most of it is emphasizing on heavy shrugs, farmers walks, rows, deadlifts and even rack pulls about the knees (alpha Destiny) for that weighted stretch... But due to the lockdowns and gyms being closed I only have about 30kg total worth of plates which I usually use for pull-ups. I'd like to mention I have been doing the RR for about 4 months or something - weighted pull-ups, handstand pushups, FL ring rows and Ring pushups for upper body. Is there any way I can build my traps with only 30kgs? Or is it essential to use heavy weight for that weighted stretch ? [link] [comments] |
| No sense of feeling on one side Posted: 18 Jun 2021 05:39 PM PDT I've had a shoulder injury in my right shoulder for 2 years now and it is now only getting a little better and allowing me to go the gym for certain exercises that don't aggravate it. I've noticed that I have no sense of feeling on my injured side when I lift weights and the weights just feel light and I don't feel any muscle contraction, however on my left hand side everything feels normal. It's at a stage where I feel like I can lift more heavy weights on my right side due to not feeling the burn/effect at all even though it is my weaker side. I was wondering what this could be and how I could combat it as everytbing feels off on right side. When doing tricep pull downs I feel it in my lateral head on my left tricep but on my right tricep I only feel tension in medial head. Any ideas would be helpful [link] [comments] |
| My Brother [13M] cannot do a single push up and I do not know where to start. Posted: 17 Jun 2021 08:45 PM PDT I am 18 years old seeking advice for my brother who is 13 and has never been into physical exercise his entire life. He is not athletic and is very skinny so bad to the point where he cannot do a single push up. My entire family and I spent a good hour trying to help him and fix his form but no matter what he does, it is not correct and he cannot get the hang of it. I even tried to have him use 8lbs. dumbbells to do a bicep curl and it is too heavy for him to do with proper form. I have been an athlete my entire life and exercise for many hours each day but cannot seem to figure out how to help him or where to start with building up strength or even how to build strength up to an assisted push up. Any suggestions are greatly appreciated. [link] [comments] |
| Frog pose and ab wheel form check request and general beginner skill advice Posted: 18 Jun 2021 02:52 AM PDT I recently started calisthenics. I have a few inconsistent years of weightlifting where I got some good strength here or there but havent been consistent in a while so a lot of that's gone. I've been looking up beginner skills, and I thought frog pose, L sit, and tucked front lever seemed like the starting points for future moves. I never really trained my core much. I always liked squats and deadlifts but then started having knee issues. If you guys could I'd appreciate a couple form checks. 1st one is general form check of ab wheel rollout because I've been watching videos on form and realized I was doing them very wrong. I ended up going farther from the wall than I thought I was ready for cause I started measuring how far from the wall and the first 2 times were too close and pretty easy lol I know the last rep is trash too lol 2nd one is the frog pose. This was my first day trying them, 4th attempt. I was basically just trying to hold it with my toes barely touching the ground for as long as I could. This attempt i actually surprised myself that my feet came off for 9 or 10 seconds. I also attempted a tucked front lever on a low bar with the Smith machine and on a pull up bar but I can barely even get my legs to my chest never mind lean back with it 😅 is there a different regression for this? I've been doing the l sit progression where I push myself off the floor and raise one leg at a time too. Would that help with lever stuff in the future? Any advice on the videos and general skills is greatly appreciated. Also curious what do you think are the super beginner skills to work on? Ab wheel video: https://youtu.be/08SIJavuLKg Frog pose video: https://youtu.be/_ocSQLxsARM [link] [comments] |
| Posted: 18 Jun 2021 02:24 AM PDT Hi everyone! I'm trying to heal from tendinitis in my left wrist. This injury, which I can add to a too long track record, has given me a lot to think about. For your information I started calisthenics 5 years ago. I used to train 7 hours a week at bodyweight, despite the fatigue of work and other obligations, without ever giving myself a break. I am more and more interested in minimalist training, I wanted to have your opinion. I really want to include as much rest as possible for maximum progress and avoid injuries as much as possible. I want to develop my strength, some hypertrophy and power. Before each session I plan on 5 minutes of warm-up and after the session 5 minutes of light stretch. ~ Precision: 5 sets per exercise / the number of reps depends on my energy and goal ~ ♦ Monday: Pull ups / Dips OR Push ups / Plank (each side) 3 rounds of 2mn) + Vacuum. ♦ Tuesday: Explosive full squats, 5 x 20. One leg deadlifts: 2 x 10 (each leg) / + L-sit (3 or 4 hold) Wednesday: REST ♦ Thursday: Full Squats 4 x 30. One leg deadlifts: 2 x 10 (each leg) / + L-sit (3 or 4 hold) ♦ Friday: TRX / Pike push ups / Dips OR Push ups / Headstand hold x3 / Frogstand hold x3 / Plank OR leg raises/abswheel (3 sets). Saturday: REST Sunday: REST * If I have a boxing or cardio session during the week I cut out one of my workout days, to keep 3 rest days in the week minimum. As much sleep as possible, eat healthy, heart coherence every day, walk, bike. If I'm full of energy after a session I can allow myself a little cardio like jumping jacks, shadow boxing. I would like to keep this training base and vary the intensity. For example, do a lot of reps on monday, and more "stay fresh"/strength like pavel tsatsouline way on friday, or is it better to do it every other week? What do you think? Or one full month in high reps, and the next in low reps to stay fresh and work on strength (but I want to keep the idea of 5 sets maximum per exercise, otherwise I always go overboard, so it puts a limit on me). I find that the pull-ups are very demanding, so I only put once a week, before I was doing three times a week minimum, will one time a week be enough for me to progress? I want to be able to recover as much as possible. Thanks in advance for your feedback! (For the moment my injury is not healed, I'm going back to training very slowly with easy movements without forcing, to stimulate myself a bit, I use resistance bands) [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-18 Posted: 17 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] |
| What is the right weighted Pull up form? Posted: 18 Jun 2021 01:22 AM PDT When I am looking online, I see that every pullup tutorial looks a bit different. But the main differences i found were: - arched back or hollow pullup? - pulling straight up or up and away from the bar or in a c curve? - legs crossed or pointed straight? - dead hang or false grip? - getting your chin over the bar or touching your chest or your sternum? things I found were pretty identical: - shoulders depressed - torque in your arms so your elbows are pointing almost straight ahead. How are you doing your weighted pullups and which form would be great to start with? I know they should be like your normal pullup form, but when some youtubers are doing a dropset from weighted to their bodyweight, their form looks completely different. I am kinda confused by it. I want to do them for overall strength development. [link] [comments] |
| Can I keep getting stronger while in calorie deficit? Posted: 17 Jun 2021 02:33 PM PDT I got some digestion problems recently and I lost 5 pounds and I am not losing anymore but I dont know does it make sense to keep working out since I am eating like 25% less than usual? So I am in calorie and even protein deficit(forced to be) compared to usual so does it make sense to keep working out without enough calories if I want to keep getting stronger considering that I have around 10% body fat and every muscle on me is clearly visible which means there is not a lot from fat storage to be pulled from? I need to build muscle and get stronger and next like 3 months I have to really take care of my self.... So those 100 days I will not be able to eat as much as usual, should I keep training and waste my newbie gains or to stop and continue when my diets gets back on point? Thanks! [link] [comments] |
| Should a full rest week be followed by a deload to ease you back in and prevent injury? Posted: 17 Jun 2021 09:48 PM PDT I train using the RR and do L sits and hand stands. My wrists were crying out for a break so for a week I rested the upper body and just did legs and core. Wrists felt a lot better so I came back to the normal programme on Monday and trained hard. Had wicked DOMS Tuesday and then Wednesday trained again. Really pushed myself despite a bit of DOMS. I didn't feel anything during training but by Wednesday evening the area all in and around my scapular and lat on my right side felt grim. It's only getting worse and I suspect I'll be speaking to my GP if rest doesn't sort it. As you can imagine I'm pissed off. I just rested and now this. Ffs. Anyway, the point. I've seen a lot about deload - halving volume and intensity for instance - but less on full rest and how to return to training afterwards. Is there a method rather than just jumping straight back in? In hindsight I feel I should have followed my week of complete upper body rest with a deload to ease myself back in. That might've prevented this injury. What do others think? [link] [comments] |
| Questions about one arm pull up and planche Posted: 17 Jun 2021 03:41 PM PDT One arm pull up: I realized I was strong enough to do one rep on each hand. Should I include oap in my regular training if I want to increase 1RM on regular pull up, or just forget it? I don't really care about oap, but if doing it will help increase my strength on regular pull up I will consider doing them Planche: I know this is a bw forum, but I wondered if there is any difference doing pike push ups and military press if I want to strengthen my shoulders for planche? And just curious, but why can I hold the front lever longer at home than at the gym? Is it something to do with the thickness of the bar? [link] [comments] |
| Question: Afraid of Sleep Apnea if i get strong Posted: 18 Jun 2021 12:03 AM PDT My parents have sleep apnea and I snore according to my SO. Sometimes, I wake myself up because of trouble breathing. I am 35 years old, 6 ft 200 pounds with about 30 to 35 percent body fat. I cant do a pull up / more than 3 pushups in good form to save my life. I want to lose weight and be strong. But I feel like if i increase my strength, i gain neck muscles and it may worsen my snoring. My goal is not looks. I just want to be able to have the strength do pull ups, pushups., and have normal levels of testosterone for my age. But I am afraid my neck grows and worsens my condition in the long run if i try any muscle building. Should I just stick to cardio to lose weight as I am more susceptible to sleep apnea if i build muscle? Please help. Thank you. [link] [comments] |
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