Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-22 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-22
- Shoulder impingement recovery progress
- How to Beat the 100 Second Spinning Bar Challenge (Spoiler: Hook Grip)
- Is it good enough to develop a good upper body physique overtime?
- Mixing 5/3/1 with handbalancing
- Hello everybody i have a dumb question
- Leg day critique in regards to volume and structure
- I've officially been humbled.
- Looking for Feedback on Effective Skills Oriented Upper/Lower/Mobility Routine
- needing new excersizes due to injuries
- Should I incorporate jump rope with recommended routine given my goals?
- Some advice for me, please?
- I am back to RR with a totally different view about it.
- Beginner Here! Serious questions below on training programs:
- Can resistance bands be too small?
- Question Regarding Ribs
- How much volume of Front Lever training I need?
- Need Help Adjusting my Workout Plan
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-22 Posted: 21 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] |
| Shoulder impingement recovery progress Posted: 22 Jun 2021 07:19 AM PDT Alright folks, I'd like to share what I believe is a reasonable injury management progress, as the title says - shoulder impingement. Long story short: so I've had my both shoulders' supraspinatus muscles impinged for about 18 months now, since January 2020. It happened when I went to the swimming pool and swam breaststroke for 700 meters. I think the reason why it caused me an injury was inadequate warm up. At first I didn't feel any pain, probably due to the blood pumping in my shoulders and chest really hard but it caught up later with an increasing shoulder pain every day. I still hadn't seen a doctor yet, the Covid pandemic was just beginning and it was really hard to get an appointment at that time for something like this. Trained around the pain during the summer. Then it suddenly got worse again in late autumn. During that time I've gotten to the point where I couldn't raise my right arm above shoulder height without a severe pain. In winter, by the time I managed my pain to substantially go away and let me raise my arms somewhat overhead, I was finally able to see an orthopedic doctor who's done an ultrasound check to diagnose shoulder rotators tendinopathy - calcific supraspinatus tendinosis (calcium deposits already developed in muscles), commonly referred to as shoulder impingement. With this knowledge I was able to come up with a reasonable rehabilitation routine 100% sure I was doing the right thing (as opposed to previous times) while waiting for a rehab in medical facilities. March 2021 (already know it's impingement) I came up with a routine that looked like that:
All that for 3 sets of 20 - 50 repetitions / seconds. The main goal is to pump as much blood as possible into those shoulders and rotator cuff muscles. Still felt a slight pain in some movements but was able to overcome it rather quickly with appropriate scaling. I still couldn't hang from a bar or rings without pain, no push ups, any dips or pull ups variant was a huge no-no. Did this routine for 4 weeks, 3x/week and saw a substantial progress. April 2021 My routine now looked like this:
Got to the point where I could hang from a bar or rings for up to 20 seconds without pain, hanging scapular shrugs were still painful, still no to any form of very basic dips or pull ups, or rings support hold. But shoulder ROM without pain has increased dramatically. June 2021 (just before the rehabilitation with a PT) Incredible progress in all three: ROM, pain, strength. Routine:
I now had a week with PT who's shown me some additional exercises so can't measure progress yet. Got to the point where I could start implementing wall HS into my routine without any substantial pain. The reason why I am doing it with the back against the wall is to prevent myself from anything that could go wrong at this stage and safely get back to my feet. The major issue that I see now is in balancing where rotator cuff and shoulder muscles work hard for balance and I need to be on a very safe side to do that effectively, hence back against the wall. But so far, results are incredible. I can now do:
Things I'm working towards for:
There are many many other exercises that I play with but this the foundation that I work on. This has been an incredible journey. Might sound strange but I am now more confident in my training than ever before. For reference, in my previously I was doing wide rings pull ups in l-sit, free HS, Russian dips, ring dips, muscle ups on rings, single leg squats, front splits, thoracic bridge, HeS push ups. There's still a lot to do to overcome an impingement but I feel very happy about where I am now. I hope to come back stronger and move beyond the strength that I had 8 years ago. Sorry for kind of a long post. I hope some of you who's going to be reading this and is/will be in a similar situation might find something useful. Feel free to ask any questions, post observations or insights. I'd like to give credit for people, communities or organisations whom I found the information needed to implement my routines from, which helped me to feel like it's going to be fine: Ryan Hurst and Jarlo Ilano from Gold Medal Bodies Ido Portal Daniel Vadnal from FitnessFAQs Steven Low, author of Overcoming Gravity Kit Laughlin from Stretch Therapy Gymnastic Bodies mobility curriculum Finally, but not least, this subreddit. Endless inspiration and quality information if you know what to look for. Thank you and have a good day! [link] [comments] |
| How to Beat the 100 Second Spinning Bar Challenge (Spoiler: Hook Grip) Posted: 21 Jun 2021 02:45 PM PDT This topic has been brought up a number of times on this sub and on r/griptraining. I finally saw a video of two people who trained to beat the challenge: https://youtu.be/5COQd0gN6vA?t=230 and they just released a video explaining how they trained for it: https://www.youtube.com/watch?v=E58Cs5yxHus The guy (and his female partner) use a hook grip, where you place a your fingers over your thumbs. This has been proposed many times on this sub and this guy shows that it works and how it works. Essentially, the idea is that trapped thumb pulls the bar one way, while the fingers pull the bar the other way. This keep the spinning bar somewhat more stable, making it possible to hit 100 seconds. Some hanging challenges ban the hook grip but at most carnivals the operators don't really care since it's not their money (or their stuffed animals or whatever.) Anyway, it's an old topic and it's nice to see someone proving that the hook grip works. I should note the video maker caveats that even though hook grip helps, if the bar is really fat or really slick, it still might not work. Also, it appears both of the people are Ninja Warrior competitors, so they have sick grip strength already. Also my own personal note: I can hook grip a bodyweight deadlift... but hook grip dead hanging hurts like crazy for me. So even though hook grip is the "secret" I imagine it takes a lot of training to do it. [link] [comments] |
| Is it good enough to develop a good upper body physique overtime? Posted: 22 Jun 2021 07:01 AM PDT I'm just wondering if this is a pretty good exercise selection to develop a good looking upper body physique within 1-2 years... Because i only got 1 hour & 30 minutes Time available to do my exercises. 17yo, male, 57kg, height is 5.2 ft, been doing calisthenics for 2 months rn, & my sport is WTF-Taekwondo. Equipment: 2 sets of multi-colored noodle resistant bands, small paralletes, doorway pull-up bar, gymnastic rings, 2 small black resistance band, & homemade weights.
My goal for most of the exercises, is to be able to do 8 reps for 3 set, 3 minutes rest in between, with good form, & equal tempo speed, then I progress to harder variation or add weight. Also just to let you know i pretty much know enough about building muscles.
[link] [comments] |
| Mixing 5/3/1 with handbalancing Posted: 22 Jun 2021 03:39 AM PDT TL;DR: How can I learn a handstand while on a 5/3/1 lifting program? Hey y'all. I was looking through some posts here that focused on incorporating calisthenics into weight training and vice versa, and I wanted to ask for some specific advice. How would I go about mixing a standard 5/3/1 template with handbalancing as somebody who can't do a handstand yet? I'm down to switch the OHP for Handstand Pushup progressions, but other than that I want to keep the big 3 lifts in my routine as well as some accessories like Pullups, Arm Work, core. By the way, I'm not interested in learning Handstand Pushups, I just set the goal for myself to be able to hold a freestanding handstand for now. I'd appreciate any kind of advice/opinion. Thanks! [link] [comments] |
| Hello everybody i have a dumb question Posted: 22 Jun 2021 11:30 AM PDT The question is that does it matter much how you put the weight on you on weighted pull/chin ups? And by this mean is it the same to pull the weight if you for example put it in your backpack compared to if you use that belt thingy where you hang the weight. I've started doing weighted chin and pull ups with the weight on my backpack and i have progressed very fast and now i tried my max and put 31kg(68lb) extra weight (im 57kg((125lb)) 171cm 15y/o) and somehow i could do 3reps and that just seems pretty weird because isn't it supposed to be a good pull if you can put 50% of your bw extra weight on you and this is why im asking this, am i somehow making it easier by putting the weight in my backpack? [link] [comments] |
| Leg day critique in regards to volume and structure Posted: 22 Jun 2021 06:32 AM PDT Simple question here. Can you look at my leg day routine and just give it a critique and let me know if I'm doing too much or I could cut it down. A: Backs Squats (4x10) B: RDLs (4x10) + Front Foot Elevated Split Squats (4x8-10) C: Reverse Nordics (3x6) + Nordics (3x6) D: Hip Thrusts (3x8) + Calf Raises (3x10-12) Finisher: Reverse deadmills (kneesovertoesguy) NOTE: I work legs 2x a week, Monday and Friday. On the 2nd session I do Deadlifts instead of Squats and Sissy Squats instead of Reverse Nordics. Thinking of throwing in 2/3 sets of leg raises to strength those hip flexors as a means of improving compression. Thanks in advance! [link] [comments] |
| Posted: 21 Jun 2021 03:44 PM PDT I [16m] have been losing weight and getting closer to my goal of 190 lbs. Right now only 40 pounds to go! I've always been fascinated with calisthenics and found it much nicer than weight lifting mostly because it means I don't have to go in the gym because I hate social interaction with the current state of my body. I saw it as the introverts way of getting ripped. Thought I would focus on cutting first then start doing some actual excersises. Really liked gymnastics rings, mostly because of the "skin the cat" excersise but overall it just had a nice appeal to it. I ordered a pull-up bar that came with rings and it's not here yet due to backorder (they conveniently didn't tell me about until after they took my money) so I just used what I had in my house. A crappy doorway pull-up bar and a knock off trx system. Now while it's not perfect or safe honestly I have been extremely humbled. I was told many times through different mediums "Hey pal, this shits gonna kick your ass" and I thought "Yeah probably, I don't have any upper body strength anyways" but I didn't know the reality of it. It did worse than what I was told and made me question everything I was up until that point lol. So while it's only a tiny bit discouraging it's great to know one day I'm gonna be able to at least hold myself up for 10 seconds, then 20, then dips, and muscle ups, etc. Just bought a program called Body by rings as well since idk what I'm really doing so can't wait to go through it! [link] [comments] |
| Looking for Feedback on Effective Skills Oriented Upper/Lower/Mobility Routine Posted: 22 Jun 2021 08:58 AM PDT Good afternoon, I'm looking for some feedback on this Upper/Lower/Mobility routine I've put together to see if there is anything I missed or any suggestions as to how to improve it or make it more efficient. I would consider myself on the low end of intermediate having been training for about 6 months starting with RR and eventually working my way through most of Body By Rings. My goal is to focus on skills rather than just strength (my previous goal), to be more time efficient (was previously spending 1 1/2 hours a day doing a 6 day PPL), and to build in more time for handstand/split practice. My intended split would be 6 days a week with the option to drop a mobility day for additional rest or due to busy-ness. Any feedback or suggestions are welcome, a lot of this programming is based on Tom Merrick's Bodyweight Warrior Skills routine. Goals -Planche Pushups -Handstand Pushups -Front Lever -Full pistol squats Upper Warm Up Bodyweight Warrior Mobility Warmup Bodyweight Warrior Wrist Warmup 10 Burpees A 5 x 3-8 - Planche Pushup Progression (Tuck Planche Pushups - Currently can do 5) 5 x 30s-1m - Front Lever Progression (Front Lever Tuck Hold - Currently can do 30s) B 4 x 3-8 - Handstand Pushup Progression (Elevated Pike Pushups - Currently can do 5) 4 x 3-8ea - One Arm Pullup Progression (Mantle Chinups - Currently can do 5 each) C 4 x 3-8 ea - Archer Pushups 4 x 3-8 - External Rotation (Face Pulls) Burnout Alternate AMRAP Elevated Diamond Pushups / AMRAP Pullups Lower Warm Up Bodyweight Warrior Mobility Warmup Bodyweight Warrior Wrist Warmup Lower - 10 Barbell Squats A 5 x 5-12 - Assisted Pistol Squats (Holding onto something) B 4 x 4-8 - Weighted Squats (Currently at 225lb) C 4 x 4-8 - Deadlifts (Currently at 235 lb) D 3 x 30s-1m - Ring L-Sit (Currently at 30s) 3 x 8-12 - Dragon Flag (One Leg Tucked) 3 x 1m - Weighted Planks (35 lb - need to add more weight) Burnout Weighted Plank Until Failure Mobility/Cardio Warm Up Bodyweight Warrior Mobility Warmup Bodyweight Warrior Wrist Warmup Run 3-5 Mile Run Handstand Progression 3 x 30-60s - Hold Progression (Currently at 40s at the wall) 5-10m - Freestanding Handstand Attempts Split Training 3 x 1m ea - Standing Hamstring Stretch 3 x 1m ea - Low Lunge 3 x 1m ea - Split Attempt [link] [comments] |
| needing new excersizes due to injuries Posted: 22 Jun 2021 01:55 AM PDT Hi, unfortunately I have acquired injuries in both the leg and arm being shin splints and elbow tendonitis. Was wondering what excersizes I can do to keep optimal muscle growth and development. currently I have been doing wall sits and some ab excersizes but that's it so far. Excersizes such as pullups and pushup variations aren't optimal as they will aggravate my arms aswell as leg excersizes like squats for legs. it's not currently ideal to continue resting as I have been taking a break from legs for almost 8 weeks, and almost 4 for my elbows. just wondering what are some excersizes that can keep some growth. thanks! [link] [comments] |
| Should I incorporate jump rope with recommended routine given my goals? Posted: 22 Jun 2021 08:47 AM PDT Context: 28 yo male, 5'8", 162 lbs, ~23% body fatGoals: Cut down to ~15% body fat Current Approach: Eating keto at ~20% caloric deficit and doing the Recommended Routine with barbell squats/deadlifts with 1 rest day between. Currently no cardio. Question: I'm considering doing some jump rope on the days between doing the Recommended Routine. I really enjoy jump rope (did it a lot pre-pandemic), and I'm wondering whether it will help me hit my goals faster. Would I be at risk of overtraining? Jump rope is pretty intense on the calves and tibialis anterior, and slightly less intense but still noticeable on the scapula. Sometimes those muscles are still sore on my rest day. My current RR is around 90 minutes, so I do not have time to incorporate jump rope into that routine. Thanks! Anything else I should consider that I haven't thought about? [link] [comments] |
| Posted: 22 Jun 2021 08:31 AM PDT Hey guys! I have few questions. So I'm 14 years old boy. Im training a lot. More than my friends. Have swimming once a week, crossfit 2 or 3 times a week. Also play some basketball, riding bike etc. But like a typical teen, don't pay so much attention to what I eat. Breakfast are really fast haha. Generally bread with jam or meat or cereals with milk. On the dinner I eat meat like ground chop, loin or chicken with beets and potatoes and salad. Pudlings too. Supper like breakfast. Not much. Of course I can't forget about some sweets like one snickers while day sometimes or soda max two times a week but it's generally zero or one. Generally I feel good right now. My height is good too. Between 164 or 165 cm and my weight is 56 kg. Is it enough for me right now? Am I able to get nice, fit body with this lifestyle? I want to add, right now I have good strenght and not so much muscules but they are seenable. Thanks for answers! [link] [comments] |
| I am back to RR with a totally different view about it. Posted: 21 Jun 2021 09:38 PM PDT I did RR for a month and didn't really like some of the progressions that appeared to have large gaps and then seemingly overwhelming number of options. Then partly because of my weight loss program I decided to focus only on two exercises, namely pushups and pullups, and because of my endurance program I thought a full body program would force me to abandon a significant calorie deficit I was running for the last 6 months. However my weight loss intervention just hit the goal weight of 165 Lbs this morning coming from 255 Lbs in December. At 6'0" I am at BMI 22.4 which was last time about 40 years ago when I was 18. Now, my short pushup/pullup program resulted in incredible gain in reps, power and some muscle I can see with much better definition. From 8 regular pushups to 16 diamond pushups and to 8 diamond with 20 Lbs weighted vest I thought I discovered a new miracle method of training, I called it "earn your meal". I was doing 8 sets to failure every day every 1-2 hours before having a meal which I split in 8 small meals a day. The idea is to give physical and protein intake stimulus to protein synthesis multiple times a day and having it available to muscle without having all the food going through storage elsewhere or being burned for energy, again because of the energy intake deficit. Well all that worked well it seems but after a week of rest I tested my strength and was shocked, or rather negatively surprised, to see that most of my gains were gone. It was still a OK progress for a month but my pushups dropped to 10 regular and 10 diamond. I honestly thought it would be well over 20. Anyway, during this time I learned a lot about BWF and finally realised what I didn't like about the bodyweight exercises is the main feature about them. One can make any exercise as difficult as it needs to be with a small adjustment of leverage and form. So much mental discipline is required that I started seeing all the callisthenics guys around here and in person with totally different level of admiration and appreciation of their skill and mind. So with this new mindset I did an RR session today as it's written, 100% focused on muscle worked to max it out in 5-8 reps. So much mental effort was needed to fine tune form in every rep to get most of the power out, so much focus that it became mediating in a sense. The time went by so quick after the last triplet I was wondering if I skipped a part of the program. I decided also not to keep the log of sessions as I feel it's adding unnecessary rigidity into the program which I want to practice more like yoga sessions rather than weightlifting training. If I can do maximum effort in every session who cares what I did in the previous one. I trust the program enough not to worry about the progress. BTW the structure of the program is just perfect, regardless of choice of exercises. I just didn't have any elastic band so I figured to use rings instead. You can easily do Banded Shoulder Dislocates warm up leaning on a long straped ring as well as Banded Pallof Press, same idea. Lean on a ring and increase the difficulty with more lean. I straddle my legs front to back to prevent them from twisting on the floor. The outside leg (away from the ring) is in the front, the other one is back. This puts more stress to the pelvic region as an added benefit. [link] [comments] |
| Beginner Here! Serious questions below on training programs: Posted: 21 Jun 2021 09:52 PM PDT Hey guys. So I've seen tons of videos on Youtube of different Calisthenics "specialists" whether it be FitnessFAQs, Thenx, Old School Calisthenics, Austen Dunham, and others. I'm a beginner(8 clean controlled pull ups, 35ish push ups, 25ish dips, 2-4 second L-sit). I've been looking at a whole bunch of different workout programs like push/pull/legs, upper/lower, and full body. What is the best program for me as a beginner. I can't do too many pull ups so should I focus 100% on the basics? Like Australian rows, pull ups, chin ups, etc? Or is it fine that I'm following some workouts that have negative tuck raises, reverse flys on rings, and other more advanced exercises. I feel like I can change the intensity of even the more advanced exercises to suit my level but I want to make sure I'm not skipping important steps. My end goal is to learn all the awesome skills but right now I want to gain muscle, endurance, and master the basics. I'm 6'00", 154 lbs, and honestly pretty lean. Got the six-pack and my arms are pretty defined but I want to achieve hypertrophy while also really mastering the basics. I know that was kind of a ramble but let me know what you think. Thanks [link] [comments] |
| Can resistance bands be too small? Posted: 21 Jun 2021 06:15 PM PDT I decided to get some fabric resistance bands off of amazon and tried out the lowest resistance for a routine and I feel like I'm not able to do a full range of motion on moves that I had done before with just body weight. This is fine for squats and bridges but the routine I was doing had donkey kicks and leg lifts. I don't think it's a strength issue because I could move through most of the range of motion well and then abruptly the band wouldn't stretch anymore. I'm not super tall but taller than the average female, and these bands were marketed towards women idk if that would make any difference. Do these bands ever come in different sizes? I only ever see listings that seem like one size fits all. [link] [comments] |
| Posted: 21 Jun 2021 02:02 PM PDT Hello all, I know no one here is a Doctor, well maybe you are. Either way I am here to ask a question regarding possible workout injury. I workout 6 to 7 days a week. Depending on my schedule roughly 1 to 2 hours a day. Recently I have noticed for probably about 3 to 4 weeks that I have a sharp pain on my ribs below my breast on the left side. I was curious if this could be like a costo related injury or intercostal strains? Or if someone has had this experience before? I usually don't really feel it during the workout, I feel it more at rest either sitting or relaxing. Which is weird. Let me know, and yes I will be going to a Doctor to get it checked also. [link] [comments] |
| How much volume of Front Lever training I need? Posted: 21 Jun 2021 01:42 PM PDT Hello, I'm beginning a new routine of PPL-PPL-rest. On pull days I want to train Front lever first and then do more hypertrophy focused work like pull ups and bodyweight bicep curls. I researched a bit and know that it's good to pair static FL holds with dynamic FL exercises. So I'm thinking to begin by doing static holds and then move to FL negatives (jump up to the top position and just lower my self down). How many sets and seconds should I aim for in static hold? And how many sets and reps should I aim for in FL negatives? I've read Steven Low's recommendations here but he covers statics and eccentrics separately. Or perhaps I should only do 1 exercise and not both? [link] [comments] |
| Need Help Adjusting my Workout Plan Posted: 21 Jun 2021 02:51 PM PDT So I am skinny fat(15M) but Im tall(6'3-ish) so my weight isn't rly that obvious, it looks like Im just slightly overweight(206.7 lbs). I wasn't always like this and I'm trying to cut down my weight and still gain some strength/ muscle, but the thing id that I'm really weak and I can't do a full push-up or pull-up. I go to a park to workout and there I have some monkey bars, etc so I try my pull-ups there but I can't do any, so I'm trying to find a good workout routine for me. This is what I have so far: About a 1 mile run before I start 3-5x5 inclined push-ups(about 6inches or so off the ground) 10-15 seconds of pull-up bar hold(Does anyone know if this is effectively in increasing my strength enough to do pull-ups) 3x8 squats And I also do about 100 jump ropes in between sets The biggest thing that I am scared about is if focusing on lower-ish reps is ok/good for me as a skinny-fat male. And if anyone has some tips or exercises to add, I would really welcome them!!!. [link] [comments] |
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