Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-02 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-02
- Question about Negative Pull-Up Sets
- Thumb over/under bar in pull/front lever
- Pull-up Alternatives when There's No Access to Bar
- The recommended routine has helped me improve my strength on free weight movements.
- Stair Climbing or Jump rope?
- Questions from a former weightlifter who wants to get back in shape with bodyweight exercises.
- Routine Review?
- Protein and Calisthenics
- A customized GymnasticBodies approach
- Is mixing pull&push better than pull/push split ?
- What do yall think about my routine?
- Upper/Lower split 6 days a week vs. 4 days a week
- High rep routines for increasing mental strength
- Post-cancer treatment recovery dieting and training
- were influencer workouts effective, in your own experience?
- Not sure if I’m doing this wrong. Help please.
- Question about daily calories
- Deficit or Surplus
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-02 Posted: 01 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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| Question about Negative Pull-Up Sets Posted: 02 Jun 2021 03:56 AM PDT Hey :) I'm pretty new to the community and if this has been asked/answered before I apologise. I've been doing the RR for some weeks now and finally progressed to my first clean pull-up from a deadhang after only doing negative pull-up sets (3x5 / lowering as slow and controlled as possible, roughly 12-4 seconds depending on how deep into the set) Is it a good Progression to start with the pull-ups i can do in the set and then continue with negatives for the rest? Or would it be better to just keep doing negatives until I can do maybe 5 clean pull-ups? Maybe you can share what worked best for you? Thank you so much in advance. This Community is great! All the best edit: phrasing [link] [comments] |
| Thumb over/under bar in pull/front lever Posted: 02 Jun 2021 09:35 AM PDT Is there some sort of convention towards using thumb over or under the bar grip in pull exercises? Or is it purely preference? When doing pull-ups and rows in the gym I've always used thumb-over grip as it felt like it activated my lats more and puts less stress on the elbow (old injury). Now mainly in front lever I tried thumb under bar as they often mention squeezing the bard hard etc. to be helpful in activating everything properly. Yet when trying thumb over now (still neutral grip) it actually feels easier to do a full hold. Happy to hear your thoughts Cheers [link] [comments] |
| Pull-up Alternatives when There's No Access to Bar Posted: 02 Jun 2021 08:24 AM PDT Hello! I don't know if this is the right place for this. I've been lurking awhile and have incorporated various exercises on this sub into my routine. I'm not facing a situation where the country I live in is on lockdown again and I'm confined to my tiny studio apartment. I want a pull up bar so badly, but my studio apartment has NO doorways I can use not even a hallway where I can feasibly put a tension rod. I have concrete walls so I can't even put in a bar bc I don't have a drill. 😫 I tried doing the towel trick over my bathroom door but there's basically a wall across my door and makes it impossible to get any space to lean back to do any rows. Basically, what I'm saying is, I have no way to work on my lats/pull up strength, which I desperately want to do! I haven't been able to do a full pull up yet but I can do a hang and negatives with reasonable control and don't want to lose that strength. Are there any other exercises I can do at all to help me work on the muscle groups I'll eventually need even if I can't do actual negatives/pull ups? I don't have anything but 5 lb dumbbells at home, though I can always use big water bottles maybe for heavier resistance. (I know this sub is not about using weights so I hesitate to bring it up, but I just wanted to throw this out there if the solution is, unfortunately, only something they weights can solve). Also have resistance bands. I have a bit of a ledge where my lofted area for my bed juts out but I don't really have the grip strength to hold on to it to do pull ups (maybe only enough to put less weight on my toes to do some scapular pulls.) Which ends up being my issue when I tried to do pull ups from underneath a table too. I scoured the internet and I can't seem to figure out a solution to this and I'm super frustrated bc I'm just imagining my strength just pissing away. Any suggestions on alternative exercises to work those groups of muscles would be amazing! Thank you and sorry for being long winded! [link] [comments] |
| The recommended routine has helped me improve my strength on free weight movements. Posted: 02 Jun 2021 10:29 AM PDT I started doing the RR about 2 months ago. After one whole week of doing the RR after my compound movements, I was setting PRs on all of my lifts in certain rep ranges. My bench has stagnated at 320 pounds for a bit now, and after 3 weeks of doing the RR, my bench PR went to 340 pounds. I also improved my max touch at 11 feet, where it was around 10 feet 6 inches before. I kept my powerlifting routine the same. Same lifestyle. Weight stayed a constant at 5'11" 230 pounds the entire time. Only variable I did differently, was the bodyweight movements. It is a legit routine and I supplemented out all of my supplemental bodybuilding work for the bodyweight stuff instead. All the core work you do has great transferability to athletics and strength movements. I think I was lacking in stability and the smaller muscle groups, so that is why I believe I have seen such a noticeable increase in strength in a short time. For dips, push ups, and the inverted rows, I use gymnastic rings with a weight belt added to my body for additional resistance. The rings put an even greater demand on stability, and you feel every little muscle in your body working. Anyways, just thought I should maybe share my personal anecdote. I am not saying everyone will have the same results as me. I may be a hyper responder to this type of training in general, or maybe I truly was severely lacking in stability/certain muscle groups beforehand. I am going to continue to do this long term, and see how much it helps my other types of training. Feel free to ask any questions. [link] [comments] |
| Posted: 02 Jun 2021 09:01 AM PDT I am a 22 year old (m) with a height of 5 foot 6 and a weight of 240 lbs. I was already fat before the pandemic started and I have gotten bigger ever since. I promised myself to workout in the meantime but I havent really started yet. But in a few months I'll be starting my new job as a cook and by that time I wouldn't have enough time to do a full workout. I want to know which is the best way to burn fat effectively that I can squeeze for less than 2 hours and continue that exercise even when I start my job. [link] [comments] |
| Questions from a former weightlifter who wants to get back in shape with bodyweight exercises. Posted: 02 Jun 2021 10:41 AM PDT Hello there! I'm very new to bodyweight training. In the past I used to be a gym guy who pretty much entirely relied on equipment, aside from some basic stuff like pull-ups, situps and dips. I haven't been to the gym in a couple years though. I've put on some pounds, lost some strength/stamina, and I need to get back in shape. But I'm not interested in getting huge and bulking up, I just want to be healthy and have a respectable physique that lets me feel good when I take my shirt off. I've started off by just getting back to the basics - push-ups, situps, squats and cardio. But I don't really know how to dive deeper into bodyweight training. Wondering what some good sources are for workout routines and diets that work well for this style of fitness. [link] [comments] |
| Posted: 02 Jun 2021 08:50 AM PDT Sorry if this isn't allowed. I'm hoping to get some feedback on my current fitness routine, it's very simple. Leg day: 3 mins of leather jump rope 3 x 10 pistol squats 3 x 25 jump squats 3 x 25 Hammy/Glute raises 2 or 3 x 50 calf raises 1 or 2 Wall sits (length varies depending on energy) Not leg day: 2 x ~8 wide grip pull ups 1 or 2 sets of Frenchie pull ups until failure 3 x 8 ring dips 3 x 15 hanging leg raises Maybe some burpees, push ups, and/or ring holds to finish. I'll throw in sets of jumping Jacks here and there too. Cardio(?): Between 150 to 250 6 count burpees, sometimes making the last 5 of each 25 into 3-5 pump burpees. All the numbers here change, but they're fairly average. Most of the time I'll just try and do as many reps as I can. Right now I'm probably managing 2 workouts a week but at my best it was 5. I am seeing better body composition but I'm still really light (~150lbs at 6'2ish) and I'd like to get much heavier while still improving my endurance. I think my legs are what is lacking in terms of weight because I don't actually look that skinny. What do you think? Good or bad routine to help me achieve my goals? [link] [comments] |
| Posted: 02 Jun 2021 09:10 AM PDT When I decided to become more physically active a few years ago, I began by training with weights-- mostly powerlifting-ish training. Since I was attempting to get stronger and gain muscle (who isn't, right?), I paid a LOT of attention to making sure I was meeting the recommended protein intake for my size; at 1 gram per pound of body weight, that's meant somewhere in the neighborhood of 190-200 grams per day. Lately, though, I've been more lax with it, and if I hit 130-150 grams, I feel pretty fine. I haven't seen it explicitly stated but as I've read around this sub, I've gotten the impression that some folks here might have a generally laxer attitude toward protein consumption than you typically find in weight training forums. Can anyone confirm that? And if you're someone who is more flexible with your protein (and perhaps other macros as well), what have your strength and aesthetic results looked like over the medium to long term? [link] [comments] |
| A customized GymnasticBodies approach Posted: 02 Jun 2021 06:35 AM PDT I know this program has been discussed in this sub extensively and people have been very critical of it. I am very critical of it as well, as I've never had great success with it. Every now and then, however, I still think about it, just because it does seem to do some things very well. I feel like the most important one is their focus on mobility, which most programs forget about. This is why I've been thinking about customizing it a little bit to make it more realistic. To me the rep/set programming could use the most improvement. For example, the 5x60s requirement for some of the holds have always seemed completely unattainable for me - maybe the fact that I'm very tall doesn't help, but even for short people it seems excessive. For those familiar with the program, I'd like to propose some changes to make it more realistic:
I've also considered creating separate progressions for horizontal and vertical pushing, as well as for horizontal and vertical pulling, instead of just having the HBP and RC progressions for all pushing and all pulling. I'm not sure about changing this up though: part of me likes the reduction in volume when not separating them, as I'm doing my strength training besides also bouldering. I'm posting this because I'm curious about your thoughts on these adjustments. Could it make the program more realistic? What would you do differently? [link] [comments] |
| Is mixing pull&push better than pull/push split ? Posted: 02 Jun 2021 10:06 AM PDT My friend of mine suggested me to mix push&pull, he thinks that doing this way I could potentially have more results. I can do 15 dips, 25 push ups and 3 pull ups (have to improve on pull ups, i am working on it) my wieght is 88kg per 173 cm, i was 140kg lmfao. Now I am doing Push and pull split 4x week and legs 1 once , mixing pull and push as my friend suggested i have to do: Monday push and pull Tuesday legs Wednesday push and pull Thursday legs Friday push and pull. Do you think FOR ME in my current situation is better mixing pull and push? [link] [comments] |
| What do yall think about my routine? Posted: 02 Jun 2021 12:09 PM PDT I've always been pretty thin and have struggled to put on any muscle mass. So this year I decided to start working out every single day with the main focus being on building a bigger chest. This quickly turned into a more rounded exercise routine that now revolves around my baseline of 100 pushups a day. As the year has gone on, my routine has evolved as I have acquired more equipment for at home workouts. Most of my focus now is on the calisthenics aspect but I do some weights like to keep it interesting. No off days has been the key for me being able to mentally get into the groove and stay there. A 7 day repeating schedule is how Ive built everything so far but am considering turning it into a 14 day plan that repeats. Anyway, here is what I have done this year so far, as I just started month 6 its not too late to make some changes for my goals this month... 2021 Goals: Workout every day! Muscle ups Human Flag Handstand 36k pushups Jan. Sets of Chest Dips every day Feb. 100 pushups every day + more exersise Post Month Notes- pushups 10x10 Mar. Day 1. 100 pushups + Human Flag Progressions/core and abs Day 2. 100 pushups + Chest Dips Day 3. 100 pushups + Pullups/Chinups Day 4. 100 pushups + Dumbell Supersets (Curls, Tricep Dips, Shoulder Flys, Shrugs, etc.) Day 5. 100 pushups + Chest Dips Day 6. 100 pushups + Squats,Calf raises, Knee raises Day 7. 100 pushups + Rope Climb Post Month Notes- pushups 5x20, 100 pushups in 3:20 Apr. Day 1. 100 pushups + Rope Climb Day 2. 100 pushups + Human Flag Progressions/core and abs + L sit progressions Day 3. 100 pushups + Chest Dips + handstand progressions Day 4. 100 pushups + Pullups/Chinups Day 5. 100 pushups + Dumbell Supersets (Curls, Tricep Dips, Shoulder Flys, Shrugs, etc.) + L sit progressions Day 6. 100 pushups + Chest Dips + handstand progressions Day 7. 100 pushups + Squats,Calf raises, Knee raises Post Month Notes- pushups transitioned to 4x25, 100 pushups in 3:00 May. Day 1. 100 pushups + Rope Climb Day 2. 100 pushups + Core (human flag progressions, planks, L sit progressions) Day 3. 100 pushups + Pull ups / Chin ups Day 4. 100 pushups + Chest Dips + Handstand Progressions Day 5. 100 pushups + Pull ups / Chin ups Day 6. 100 pushups + Chest Dips + Handstand Progressions Day 7. 100 pushups + Leg Day (jump/squats, toe press, knee raises) + 1 day per week add dumbell supersets (Curls, Tricep Dips, Shoulder Flys, Shrugs, etc.) Goal: keep grinding/transition pushups 4x25 -> 3x33 Jun. Day 1. 100 pushups + Rope Climb + Dead Lifts Day 2. 100 pushups + Core (human flag progressions, planks, L sit progressions) Day 3. 100 pushups + Pull ups / Chin ups Day 4. 100 pushups + Chest Dips + Handstand Progressions Day 5. 100 pushups + Pull ups / Chin ups Day 6. 100 pushups + Chest Dips + Handstand Progressions Day 7. 100 pushups + Leg Day (jump/squats, toe press, lunges) Goal: Build Parralettes and work on L sits more, refine 3x33 pushups Advice welcome, thanks for your time! [link] [comments] |
| Upper/Lower split 6 days a week vs. 4 days a week Posted: 02 Jun 2021 08:15 AM PDT Hey guys, I'm a relative beginner when it comes to fitness, and have been doing assorted workouts for about 6 months, with strength as a primary goal, and size as a secondary one. Recently I've made myself a workout with the upper lower split (60 minutes per session) as opposed to the full body workouts I've been doing, and I'm already feeling a lot better and my workout seem to be more effective as well (could be a Placebo). However I've been looking online and most experienced calisthenic athletes seem to only push the Upper/Lower workout split as something to be done 4 days a week, as opposed to the 6 I did this week. So I wanted to ask if doing the workout 6 days a week would be detrimental to my progress, and would veer into overtraining territory or would just be plain unnecessary, or if it's completely fine to continue doing the workout 6 days a week Sorry if format is distasteful, or if post is unclear. Thanks for reading, and thanks for any answers. [link] [comments] |
| High rep routines for increasing mental strength Posted: 01 Jun 2021 02:14 PM PDT Hi all, I've been exercising with calisthenics for a little over a year and a half now. I've found my favorite training to be high-rep/high-volume workouts with minimal rest. I've also made a major life transition - moving to a new city - and have experienced increased anxiety and stress since this move. While I am planning on restarting counseling and acupuncture once my insurance kicks in, I'm hoping that I can also use calisthenics to help build my mental strength and resiliency. If you all could share any solid routine or resource recommendations, I would be very grateful. Thank you so much! [link] [comments] |
| Post-cancer treatment recovery dieting and training Posted: 01 Jun 2021 05:42 PM PDT My name is Nate I will be 21 next month and I'm a nasopharyngeal cancer survivor. Before I start I should state that my doctor assured me that I can resume living a normal active lifestyle now. I want to ask the people here some questions to help my fitness journey forward, but before I will provide some context. During the chemo-radiotherapy treatment my body has been quite impacted, my weight has dropped from 88kg to 67kg. I should also specify I am 174cm tall. Since I have finished my treatment in Nov 13 I started properly eating again and for the past 6 weeks I started going to the gym again. I am now sitting at 73kg. I am not new to working out. I have done it on and off since I was a teenager. In the last 6 weeks I have taken a bulking aproach to my diet, but It recently crossed my mind that I should've probably attempted to recomp instead, and take a more calisthenic approach to my training. Would I be able to succesfully recomposition my body, even if I have already done It before? (about 2 years ago). I am afraid that my age and total time spent in the gym ( about a year and a half total) would impede on my abilty to put on muscle while I lose fat. Is RR a good workout plan for recomp? Thank you in advance, I am also open to discuss anything related to my illness and how it affected me. Edit: Formatting. [link] [comments] |
| were influencer workouts effective, in your own experience? Posted: 02 Jun 2021 08:44 AM PDT hello, i (22, 58 kgs, 5") have been working out 5x a week (45 - 60 mins) for a year now. i started with chloe ting's workouts and eventually switched to pamela reif's. in my experience so far, i could see that i gained some muscle and strength, although i gained a lot of weight. i started at 50 kgs and now i'm 58. i'm trying very hard to go back to 50 kgs to get lean but my weight had plateau'd for months now to 58. i'm doing a calorie deficit of 1200 cals (w/c i follow) but i'm not seeing a lot of results. i am feeling discouraged because i see everyone else's progress after a year of workouts & i'm still so far from my goals. did any of you try chloe &/or pamela's workouts? if so, what was your experience in getting achieveing your goal body? should i switch to a different routine? any other tips? thanks!! [link] [comments] |
| Not sure if I’m doing this wrong. Help please. Posted: 02 Jun 2021 05:59 AM PDT I've lost 13kg in the last 2-3 months and all this time I've been working out. I started at the gym close to where I worked, with the trainers there helping me out and telling me what exercises to do. I've recently moved to a different job site and no longer have access to the gym, so I began working out at home with some dumbbells I have and a few other things. I like to work out everything I can, every day. The whole upper body and core. I do this 6x a week for about 30min a day. Biceps, triceps, chest, back, shoulders and so on. Legs I do less cause I have knee issues. So my question is: Is it detrimental to muscle growth and seeing gains, to do everything every day? It doesn't hurt and my muscles recover very quickly from one day to the next. I feel like if I do less, like alternating muscle groups from day to day, I wont see as much of a progression on my muscle growth. Can anyone shed some light on this for me? Thanks guys! [link] [comments] |
| Posted: 01 Jun 2021 07:09 PM PDT I've recently started using myfitnesspal to record me diet. It's really interesting and I like that I can make a game out of it. It syncs with my Garmin that I use to record my workouts. I'm not really trying to gain weight. Nor am I trying to lose it. Would just rather have more muscles and less fat. I have a question though. At my age, weight and height, my inactive maintenance calories are like 1900/ day. But it if I enter that I workout 4 days a week the maintenance calories go to ~2300/ day. I understand that. However, after my workout gets logged and it says I burned like 300-500 calories, myfitnesspal says I need to add these calories to my intake as my goals for the day. Doesn't the "4 workout days per week" account for those workouts? Should I even need to add those 500 calories on top of the 2300 since the 2300 goal assumes I've worked out? What do you guys think? [link] [comments] |
| Posted: 01 Jun 2021 09:48 PM PDT 5'10, 14-years old, 170 pounds, Male. I am not overweight although my weight says otherwise. Doc said that I'm fine for my height although I think im jus barely cutting it. I'd like to think I have good genetics. My thighs are overly big and have been an insecurity my whole life. I am by no means out of shape, I have a flat stomach with some showing of definition around my abs even though my diet is most definitely not the best. I play soccer and only have 2, 20 pound dumbells due to my parent's refusal in letting me go to the gym and my lack of transportation available to me. However, I put together my RR with the different progressions that I think I could do with my current athletic capabilities. I'm looking to lean bulk and my maintenance is 3453 calories and I decided to add 20% because I heard that puberty gives you a crazy metabolism to work with and helps with gains. My main questions are what percentage of calories for surplus should I add for lean bulking and also how should I modify my diet to fit with my age and puberty and also how much does puberty play a part in terms of gains and everything overall. Edit: Adding my gender [link] [comments] |
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