Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-21 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-21
- Finger Strength - Door Frame Pull ups - HELP :)
- Been working out for two years, never practiced skills and I have no idea where to start.
- What the littlest amount of working out I could do to keep as much of my gains as possible?
- I want to add mobility and endurance training to my routine and need some advice
- Reverse nordic curls - an APT cure-all?
- Progress Stagnating Overall
- Outdoor pull up bar height?
- I feel my lats more in pseudo-planche push ups than pull ups
- Effectiveness of staggering a workout over a day/few hours?
- Opinions on training for jumping power
- Recommended routine with compound weights modification
- Is calisthenics right for me? Shoulder injuries -- need help!
- High-volume bodyweight routines
- An Unusual Amount of Cramps After a Deload Week
- RR split: what do you think about my core routine?
- 8 months with no internet, need help putting together an exercise schedule that I can do anywhere.
- Need help fine tuning my routine this summer.
- 10 Best Exercises to Do at Home
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-21 Posted: 20 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] |
| Finger Strength - Door Frame Pull ups - HELP :) Posted: 21 Jun 2021 04:21 AM PDT Hello lovely people, Just wondering if anyone can give me advice on finger strength ?, I want to be able to do a pull ups on my door frame but the fingers are just far too weak :(, I've started implementing finger pushups and finger floor l sits into my routine but its been 3 weeks and I haven't noticed any considerable gains .. aka .. I still can't hold my weight on the doorframe although I can do 15+ pullups on a bar .. is there a technique climbers use for shallow edges ? Finger pushups - 3 sets 10 reps 3 x week (Separate from normal push workout) Fingertip floor L sits - 3 set x 8 seconds 3 x week (separate from normal L sit workout) (can hold L sit for over 30 seconds on parallettes) Worked in an office for the last 15 years so assuming my fingers were extra weak at the start .. Anyone got any good exercises techniques to help ?, I'm starting bouldering in the local climbing hangar next week and hoping this will help in both relative bodyweight strength and finger strength, Cheers Peeps, JP [link] [comments] |
| Been working out for two years, never practiced skills and I have no idea where to start. Posted: 20 Jun 2021 07:03 PM PDT As the title states, I've been working out for around two years. I've done pull-ups, push-ups, and and ab work pretty much everyday for that time. I recently started reading up on calisthenics, specifically on this sub Reddit and as it turns out I've completely neglected the skills portion of exercising. For example, I can do 27 full rom pull-ups in a row, but I have no idea how to muscle up, hand stand, etc. I've watched a few videos on how to muscle up knowing that I meet the "requirements", they all spew the same kinda do a muscle up in 5 minutes garbage that doesn't work at all. I would love to know where to start in training specifically muscle ups, but some planche and handstand advice would be greatly appreciated. Thanks. [link] [comments] |
| What the littlest amount of working out I could do to keep as much of my gains as possible? Posted: 21 Jun 2021 08:03 AM PDT I've been working out for about 5 and a half months and now that it's summer - I wanna relax and take a break from working out (just for the summer (3 months)). But by doing this, I acknowledge the risk I'm taking of losing my strength and muscle, that I've been working on for almost 6 months and that doesn't sound pleasing to me, becuase I don't want to train for another half-a-year just to be where I currently am. So my question to you is, what kinds of workouts (preferably without equipment) should I do and how much should I do them (It would be better if I could do as little as possible, because, I want to somewhat relax form working out afterall), to lose as little of my progress as possible? It'd be very nice if you could write a list or link me to some sort of plan or video. Thank you! [link] [comments] |
| I want to add mobility and endurance training to my routine and need some advice Posted: 21 Jun 2021 01:46 AM PDT Hi guys, I need your wisdom on this: So far my training focuses have been on strength and cardio (hiit/body combat) but I want to add mobility and endurance training on my routine. My questions are: 1) when is the best time to do a mobility workout? in the morning after waking up, before bed, before a workout, or after a workout? 2) If i do something like yoga before going to bed is that enough for mobility or does that only cover flexibility? 3) how can I add muscle endurance work in my strength workouts? or should I have completely different workouts for that? Does doing cardio and hiit already cover that anyway? For context I currently have an upper/lower split twice a week and also do hiit on the days that I dont have a strength workout. On top of that I walk a lot and go swimming often-ish. Thanks in advance for any insight and help :) [link] [comments] |
| Reverse nordic curls - an APT cure-all? Posted: 21 Jun 2021 11:31 AM PDT Hi all, Have pretty bad APT, sit at a desk most of the day as I work in IT. I'm in the gym 3 days a week and have started stretching a bit in the evening (lunge stretches, quads and calves mainly). When at the gym for legs I am doing Bulgarian Split Squats and Nordic Curls (eccentrics as I'm not strong enough for the 'return journey'). I've read that reverse nordic curls are good for growing quads but also for lengthening the hip flexors and training them to fire/work in an elongated state and also helping glutes to fire. Would I be better served by replacing the Bulgarian Split Squat with Reverse Nordics (to help fix my APT but strengthening & stretching hip flexors at the same time) and continuing my normal nordics to train hamstrings? thanks [link] [comments] |
| Posted: 21 Jun 2021 11:07 AM PDT Hello, I am what you consider a complete novice and have made daily exercise sessions a routine. I'm only 2 months into my journey and so far have lost approx. 35-40 pounds, after cutting back on fried food, sugary drink, and bread consumption. My diet is by no means perfect, but have been cooking my own food and have been on a 1500-1800 calorie restriction. My overall goal was to establish a habit and I think I've accomplished that. I don't have much in equipment. I only have a doorframe pull-up bar, some pull up assisted band sets, Olympic Rings, and an ab roller. During the week I alternate my exercises based on muscle groups. So on one day I concentrate on pull-ups, push-ups, and lateral pull-ups. The next day squats, and my abs. And so forth so forth. Making sure each muscle group has one day of rest but keeping active everyday. I'm a bit concerned now because I have stagnated overall. Last month I was able to reach 20 push-ups , this month, I'm not able to push passed 20 push-ups. I'm feeling it's harder and harder to increase my assisted pull up reps. Likewise with squats, planks, and ab exercise sessions. I'm not sure what to do. I've gone so far as increasing my protein consumption and even gotten myself off of calorie restriction this month experimenting whether or not it's from lack of nutrition. Today I just finished my workout and I don't feel as refreshed as when I first started out. I have also maintained my weight this month as well. I just need some advice, i just finished a workout session and feeling really disappointed with myself. My joints have begun hurting this past week. [link] [comments] |
| Posted: 21 Jun 2021 06:57 AM PDT Hello, I'm planning on building a pull up bar and dip bars in my backyard. But at what height should I build it? I know it's good to build it so that you could reach it will just a little jump. What I'm planning to do with it: muscle ups, weighted pull ups. But I'm thinking maybe it would be nice to hang rings on the bar and do some ring chin ups. BUT this would mean it would be nice to have the bar higher so I could do them comfortably. If I built the bar higher would it be possible to build some kind of small sturdy steps so I could reach the bar comfortably when doing weighted pull ups? Or does that make it less safe and not worth it? Hopefully you understand what I'm trying to say :D [link] [comments] |
| I feel my lats more in pseudo-planche push ups than pull ups Posted: 21 Jun 2021 10:02 AM PDT First off I am not a beginner. I have been training for over 20 years and can bang out 20 to 30 body weight pull ups depending on the day and can do them with a respectable amount of weight added also so that is not the issue I haven't done pseudo planche push ups for a long time and I randomly decided to do some as I was taking a break from my desk to do some push ups and squats. I was amazed at how much I felt my lats and maybe even my posterior delts engage. My hands were turned sideways. I was leaning very far forward so maybe this is called a planche lean? Anyway is this to be expected or are my lats actually weak in a certain area? They didn't give out or get tired I just only really feel them engaged like that when I do very specific lever or pullups variations [link] [comments] |
| Effectiveness of staggering a workout over a day/few hours? Posted: 21 Jun 2021 09:34 AM PDT I am wondering if anyone has information or experience of staggering/splitting up the exercises in a workout over the duration of a day or even a few hours, and how that might aid or hinder progress? [link] [comments] |
| Opinions on training for jumping power Posted: 21 Jun 2021 11:37 AM PDT Hey guys. Most recently, I've gotten kinda bored of bodyweight leg training with pistol squats, nordic curls etc, so I decided to train in similar fashion to basketball and volleyball players to boost my vertical and jump power in general. This includes like broad jumps, tuck jumps and etc The workout felt really intense, but only lasted like half an hour whereas the other workouts normally last double that time (they require a lot less cardio still) So my question is, is my leg training complete with this workout twice/3x a week or do I still need some strenght/hypertrophy focused work? This was the workout [link] [comments] |
| Recommended routine with compound weights modification Posted: 21 Jun 2021 04:04 AM PDT Hello, I've been doing Stronglifts on and off for a few months and I really enjoy some of the movements but my end goal has always been being able to do calisthenics. I have done recommended routine on/off but I have always turned away because I still wanted to be able to do some weight training. With that being said I have made these modifications and I wanted to know what everyone's opinions are on these and will I be hurting myself/ causing any imbalances? For context, I am pretty overweight 5'7 218 lbs with 30% body fat and my goal is to reach 12-15% bodyfat and develop a nice physique The Program: Pairs:
Triples:
I realize my workout replacements aren't working the same muscle groups as what they are replacing (for example I know OHP does not work for same groups as a plank). But these are all the exercises that I want to fit into my program and I just want to know if I follow this program will I achieve my goal results without causing any imbalances/injury. [link] [comments] |
| Is calisthenics right for me? Shoulder injuries -- need help! Posted: 21 Jun 2021 09:38 AM PDT Hi everybody, I'm new to this page and am really, really keen to do calisthenics. I've been in and out of the gym lifting weights for the last few years and I've never truly enjoyed it. As well as accruing some pretty serious muscular imbalances and lower back pain from weightlifting, I also despise gym culture and its general atmosphere. The only exercises I've ever really enjoyed are bodyweight exercises (probably partly because they're the only ones I've really ever become respectable at in terms of strength). For these reasons, I'm super keen to start doing calisthenics. Its focus on functional fitness, for example, just had a much more appealing vibe for me than going to the gym and being surrounded by people who are mostly concerned with ego lifting and aesthetics (this is especially the case at my age group). Weightlifting is also just not fun at all -- it feels like I'm in a hole pursuing shallow aims rather than really using my body and enjoying exercise. However, I likely have a minor labrum tear in one or both of my shoulders and this has created problems for me. I've seen PTs, as well as a trainer, and I'm learning to manage the pain in the gym by adjusting the kinds of exercises I do and making minor adjustments to my form. One thing that has helped immensely is not doing full range-of-motion for lots of exercises, especially push-ups. Furthermore, I've been told by a pretty serious trainer that I should likely stay away from full ROM dips, and only do lower-RM dips (even less ROM than these). In fact, I've just avoided dips altogether altogether for the last few months because they're never comfortable on my shoulders. Additionally, I actually started the recommended routine a few months back. I did it for several weeks but it exacerbated my shoulder problems. Full-ROM dips, full-ROM push-ups, and especially handstands were not good at all for my shoulders, and it was this exacerbation that actually led me to get them checked out by an orthopedic surgeon (MRIs in a few days -- will try to avoid surgery if possible but that's another issue). What I'm wondering is -- how serious a problem are these things for calisthenics? Everything I see online about calisthenics stresses very high range of motion for dips, push-ups, etc., and seems to absolutely condemn, for example, the kind of half-ROM dips like those in the video above. It seems to me that the gym might actually be better for my functional fitness and shoulder health than calisthenics, because with weights I can control my movements and isolate my muscles more easily. With bodyweight exercises (esp. advanced exercises that involve more movement -- like muscle-ups or a planche), it seems that I'm committed to much more shoulder usage. SO -- can I pursue calisthenics despite these problems? Does anyone have experience with shoulder injuries? What can I do? I truly feel like calisthenics could be the perfect type of exercise for me and completely change my perspective on working out (which is to say, allow me to actually enjoy it), but I'm worried about my shoulders and about limited ROM exercises. Thank you so much for the help, everyone. I really, really appreciate your time! [link] [comments] |
| High-volume bodyweight routines Posted: 21 Jun 2021 09:30 AM PDT Hi guys, I am looking for some tips on routines or books/videos on how to structure a high-volume bodyweight training routine. I know most people here will recommend sticking to the recommended routine or Overcoming Gravity kind of stuff but I do not really enjoy that kind of training programs any more and would like to do something different, with no skill work, focusing mostly on basics (potentially adding some weight, though I only have up to 20kg). In terms of my level, I can do 12+ pullups, 20+ dips, 30+ pushups, a one-legged FL, full BL, advanced-tuck planche etc. but I do not want to implement those into my training. I have been given a high-volume routine by one of my friends and, just to clarify, this is the kind of "training style" that I would like to implement: Exercise 1: (2 pull-ups, 5 push-ups, 2 chin-ups) x 5 Exercise 2: 2 push-ups, 2 pull-ups, 2 dips etc. The thing is I do not really have guidelines on how to structure this kind of routine, and also I am not sure how to structure a bodyweight lower body day (especially without ignoring the posterior chain). Can anyone recommend any source for this kind of programs? Thanks! [link] [comments] |
| An Unusual Amount of Cramps After a Deload Week Posted: 20 Jun 2021 05:36 PM PDT I typically take a deload week every 4th or 5th week depending on how my body is feeling. A deload week involves an easy total body workout, yoga, and some cardio, but this time I didn't workout at all due to an upcoming move. After the move, I hopped back in with a day of pushing muscles followed by a day of plyometrics. Then, my body decided to go haywire with a myriad of cramps that rotated through a bunch of muscle groups. Lower back, lats, rhomboid, obliques, hamstring, gastrocnemius, adductors, and neck. I didn't even get to my back workout before everything started cramping. I decided to take a few extra days off and it started up again. These cramps seem different and more frequent/persistent than regular cramps. I'm eager to get back to the grind, but hesitant for obvious reasons. Has anyone experienced something similar? Does anyone have advice? Could it be stress, an electrolyte imbalance, etc? I'm stumped. Thanks for any advice fam. [link] [comments] |
| RR split: what do you think about my core routine? Posted: 20 Jun 2021 03:24 PM PDT Hey there! For several reasons I decided to split the RR into Day 1: Warm-Up + strength Day 2: Core <- Repeat 3x Day 7: Rest day Q1: As far as I understood, the reason against splitting the RR is not met here, since I do not decrease the total volume, right? Q2: Further, I was wondering about the missing cool down when cutting down to warm-up + strength as proposed in the RR. I would be perfectly fine, without a cool down :D but do I need it? Q3: Is there a recommended warm-up for a core workout. I mean, the RR warm-up focuses on the strength part. So far I had no issues starting immediately with my core Routine (see below). My core workout is based on the following videos
I merged them into the following routine 1st pair
2nd pair
3rd pair
Some of you might have noticed, that I do not follow strictly the plan given in the Videos.
Q4: What do you think about the replacements and skipping the last two exercises? Or, what do you think about the whole plan? Thanks for reading my post! [link] [comments] |
| 8 months with no internet, need help putting together an exercise schedule that I can do anywhere. Posted: 20 Jun 2021 11:54 PM PDT Hey everyone! So I usually work out at the gym but am going on a mission for my church for 8 months. During that time I won't have access to the internet. I am trying to build muscle, and currently I've been using a great app called shred whenever I work out. However, it's just good for day-to-day use and not an entire 8 months. Exercise will be in an apartment a lot of times, if you have any resources, ideas, or experience with making a plan this extensive I would love the help! (Also not the greatest with aligning food planning bc I can never understand it so any help there would also be appreciated. I mostly know to just be eating lots of protein, I'm 6' and 160lbs) Thank you so much! If there's anything from the FAQ wiki that I missed I'd love that as well. [link] [comments] |
| Need help fine tuning my routine this summer. Posted: 20 Jun 2021 05:51 PM PDT Hello, I love calisthenics and greatly prefer it to weights, however I utilize both in my workouts (About 50/50). My main goals with working out is hypertrophy gains as well as gaining calisthenics skills. My current routine I've enjoyed doing the last couple months was, Day 1: Chest, Day 2: Back, Day 3: Rest, Day 4: Legs, Day 5: shoulders and arms, Day 6-7: Rest. I also would do a smaller workout almost every morning that usually included cardio and skill work however those workouts were never consistent I do want to become more consistent in the future for those though. What I like about this routine is that I can always be sure to hit every muscle group every week, that being said I do feel I could benefit from hitting every muscle group at least twice instead. I was thinking of keeping the same routine and do a certain amount of push ups and pull ups in 4 of my morning workouts and adding another day for legs, or completely revamp my routine and try something new. My main calisthenics goals I would like to achieve and focus on right now is handstand progression, pistol squats, the muscle up, and a significant push ups/pull ups max rep increase. Any advice would be great I'm kinda over stressing this haha. [link] [comments] |
| 10 Best Exercises to Do at Home Posted: 21 Jun 2021 03:28 AM PDT In today's busy world, it seems difficult to devote time to maintaining a consistent workout regime amidst growing family responsibilities and increasing job pressure. Though we are aware of reaping multiple benefits from exercising regularly, we hardly make time for it. The pandemic has added up to this as it has forced us to be cocooned within the four walls of our homes with limited scope for physical activities. The good news is that it's not always necessary that you have to hit the gym or go outdoors for a walk or jog to stay fit. Here we bring you the 10 best exercises to do at home that will ensure fitness. Read the complete blog here: https://www.burncal.fit/post/10-best-exercises-to-do-at-home-burncal [link] [comments] |
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