Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-06 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-06
- How to start building upper body if I cant even do 'noob' exercises?
- Is it possible to reach and maintain a soccer player-like physique with just running and BWF?
- Need to improve mobility in hips and ankles for squats and in general - any suggestions?
- "Shoulders back and down" causes nerve damage? This professional's claims contradicts popular beliefs and dogmas. Are they legitimate/trustworthy and are others in the field expressing the same claims/opinions?
- What false grip training frequency to choose ?
- strengthening wonky knees... next steps?
- Is this 5-minute abs routine sufficient for a 6-pack?
- Opinions on isolation exercises
- Quicker ways of training? 3/7, Rest pause method
- Advice needed for resistance and strength training
- Calisthenics Vs Lifting
- Checkpoint
- Does the Pistol Squat’s ankle mobility requirement depend on body type, or how it is trained/taught?
- Clean muscle up, one arm pull-up, and shaky shoulders with ring dips help
- can do Pullups at home but not in the gym.
- how to regain energy from before the pandemic
- No improvement on ring dips
- Worries I might be overtraining
- Losing Weight and Gaining Muscle
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-06 Posted: 05 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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| How to start building upper body if I cant even do 'noob' exercises? Posted: 06 Jun 2021 02:57 AM PDT I've always been a very weak person. I dont ever exercise and have struggled with weight, although I'd only consider myself overweight and not obese. I'm about 100% body fat 0% muscle. I've been wanting to train my upper body and back so that I can actually feel strong for the first time in my life, but I cant seem to get started because I'm too weak for even the beginner exercises. I try things like kneeling/angled pushups but I fail even at that. I'm just not sure where to start with my arms and shoulders. Any tips? [link] [comments] |
| Is it possible to reach and maintain a soccer player-like physique with just running and BWF? Posted: 06 Jun 2021 07:54 AM PDT I'm not interested in body building or large muscles. I prefer a lean, slim look (example; ideally the player on the left, but that looks significantly harder, so I want to at least achieve the guy on the right's physique). I'm 180cm (5'11") and 68kg (150 pounds), but I haven't worked out in years, so even though I might look relatively fit when wearing clothes, it's all fat and no muscles underneath. I have a belly and my biceps/triceps flop around lol. I just started this BWF Primer Build-up and I can barely do 5x5 pushups. I intend to alternate 14 days with running between every workout (or should I do both every day?). I've also started to eat a lot more healthy the past week. Does this plan look like something that will achieve my goals? [link] [comments] |
| Need to improve mobility in hips and ankles for squats and in general - any suggestions? Posted: 06 Jun 2021 09:30 AM PDT I can easily get into a deep squat position when I use something to prop myself up but the second I let go, I just roll backwards. I also can't seem to get my heels to touch the ground while in the deep squat position without propping myself up and pressing down on my knees or bouncing a little (it's just a couple of centimeters gap). I tried doing a split squat stretch and I couldn't properly get into the position at all. Being able to do squats is the main thing that I'm thinking of but if anyone can provide info on stretches to improve flexibility across the entire body, that would be appreciated very well. [link] [comments] |
| Posted: 06 Jun 2021 02:01 AM PDT Edit: here is the video where he talks about how shoulders back and down may cause nerve damage, muscle weakness etc: So I stumbled upon this video https://youtu.be/VCbD67b-Mo8 And would very much like to know your perception of him and his claims. And if others within the field are also expressing the same claims and opinions. Here's a link to his website: This guy had until recently a chiropractic office in Norway. He has published several research papers but seems to be self taught besides from a personal trainer license. What he basically says is that the "shoulders back and down" Cue is inherently unnatural and harmful to the scapula and shoulders. And that it can cause NERVE DAMAGE. In the bench press, he instead instructs to raise the scapula slightly and not lower it. It makes sense but it goes against what many other say. As for rows and pull ups, he instructs not to touch the bar with the chest. Instead he says that you should go to where your arms/elbows are parallell to your body. I can't swear I got everything right so feel free to check out his video. What is your perception of him? Have you heard others express the same? [link] [comments] |
| What false grip training frequency to choose ? Posted: 06 Jun 2021 05:02 AM PDT Hello everyone ! I recently bought rings so I started yesterday to train with it. I can pull 6 clean-ish pull ups with what I think is a good false grip, but it still hurts a bit. I didn't manage to get a ring muscle up yep. I know my rest times needs to be at least 2-3 days between trainings for muscles, but my question is can I train everyday for my wrists strengh/flexibility to get better with false grip ? This training includes just hanging with false grip, first with feets on the ground, then in the air when I'll be really comfortable, and also a bit of keeping my position at top of a dip and turning the rings outside (RTO I think it's called ?) and that's all I'm thinking of atm to specifically train FG. Thanks a lot for any advice you might have ! :D [link] [comments] |
| strengthening wonky knees... next steps? Posted: 06 Jun 2021 06:56 AM PDT |
| Is this 5-minute abs routine sufficient for a 6-pack? Posted: 06 Jun 2021 10:24 AM PDT I'm slim and can see a faint outline of my abs at all times and a pronounced one after a core workout. Since I'm unable to go to a gym right now and have a more demanding role at my job, I'm looking for short workouts I can do in my between breaks at my job. I found this video by Anabolic Aliens and performing it gave me a decent enough "burn" at my core, but I felt that it was a bit ... easy. I wondered if performed multiple times every day, like I'm planning on doing, would it be possible to get a 6/4-pack eventually? [link] [comments] |
| Opinions on isolation exercises Posted: 06 Jun 2021 07:42 AM PDT Right now my goals are to just be stronger in all my movements, but to be honest I'm quite vain so I do isolation movements for my arms. There are a lot of differing opinions on doing isolations and whether they are necessary at all for overall larger growth on the smaller muscles (tricep, bicep, whatever). For me I do them because I like the pump, but honestly I don't really know if the growth in my arms is actually from isolation movements or if I'm just tricked into believing so. What are your thoughts on isolation movements? Do you do them? and if you don't, why not? [link] [comments] |
| Quicker ways of training? 3/7, Rest pause method Posted: 06 Jun 2021 06:15 AM PDT More Gains, Half the Time (LIFT LIKE THIS!) - YouTube Hi everyone, this is my first post here. So the other day, I came across this video from Jeremy Ethier (he mainly focuses on weights) and he mentions 4 methods of shortening workouts that could be designed to either develop a similar or greater muscle growth compared to traditional training. Obviously, we are using supersets for the RR Routine (Method 4). But after watching the video, I've been very interested in the 3/7 method lately (Method 1), which a journal article has shown that doing bicep curls using this method, improves strength and hypertrophy gains. Also, rest-pause and drop sets could be good for muscular endurance, not MAX STRENGTH! (correct me if I'm wrong as I'm not an expert) As I read the comments however, I heard there are downsides of using some or all of the methods (as I read the comments). Comments like it could only be useful for isolation exercises and affects recovery, which could affect performance throughout the workout I now want to translate this topic into calisthenics. I was thinking of using the 3/7 method (if doing strength training) OR rest-pause/drop sets (if doing endurance training) when I train for only the last superset. (P.S. I am aware that I should stick to a traditional method when doing my first 1/ or 2 supersets). For example, I can do Pull ups/Squats and Rows/Push up traditionally, but then I can finish it with a rest-pause superset doing Dips/Hinge Let me know if the following methods are useful or should I ALWAYS stick to the traditional method. [link] [comments] |
| Advice needed for resistance and strength training Posted: 06 Jun 2021 05:05 AM PDT Over the last couple months (maybe 2 months), I have been focusing on fatigue-resistance training. I watch a lot of Iron Wolf on youtube and do his workouts. I can do 150 clean burpees in 20 minutes (which isnt a lot really but I have noticed that my fatigue-resistance is very high now compared to how I was back then, when i cant even do a single pushup and I can also recover quicker). Now I have kind of hit a wall. I have badminton training 3x a week and afterwards I usually workout again doing burpees and other exercises, but now here comes the problem. I find my body to be giving out quicker than I want it to. I feel like my stamina is now high but my strength is not up to par, thus making me incapable of doing certain workouts. Recently, I have just started a pull-up progression (since i cant do a single pull up). I have started using gymnastics rings and I use Hybrid Calisthenics' pull up progression for this. I really need some help on how I can balance my badminton training (which is mostly cardio and little to no strength work), my pull-up progression, building up strength and also my fatigue-resistance training. Are there any routines that I can base off of or any of you might recommend? Thank you so much for helping [link] [comments] |
| Posted: 05 Jun 2021 09:42 PM PDT I've had 2 knee surgeries on my right knee, ACL Reconstruction, and Meniscus Tear. On my left knee I've had a small tear in my meniscus, and hyper extensions on both knees. But the biggest problem is that I'm 19, standing at 5'10" 200 pounds. I need to lose some weight if I seek to continue to play the sports I love (Football, Basketball, Hockey). I've done some lifting, but my body always seems to have pain while doing exercises, and I am considering losing weight using calisthenics and body weight training before I do heavy lifting. Does anybody agree or disagree with my idea, and if so, why? [link] [comments] |
| Posted: 05 Jun 2021 01:40 PM PDT So, feel like I hit a checkpoint. Ran out of clothes (long story), and grabbed a pair of pants that I've been keeping in storage from My high school days (10 years ago). I've been swimming regularly (minimum 1 hr every day for the past month), and improving my diet. My high school pants fit me! And, to test if I'd really improved, I was able to do a few pushups (I'd been unable to do a single complete push-up before). Feel pretty excited!! I have noticed my belly is a bit asymmetrical now though. My left side is just a bit flabbier than my right. Is that normal? [link] [comments] |
| Does the Pistol Squat’s ankle mobility requirement depend on body type, or how it is trained/taught? Posted: 05 Jun 2021 04:12 PM PDT So something interesting I've seen on YouTube is when training the pistol squat. Now obviously, for the majority of cases and people, knees going past the toes is not an inherently bad thing when doing different types of squats, be them basic body weight squats, Bulgarian/split squats, or one legged squats (shrimp/pistols). However, in different YouTube tutorials for achieving the pistol squats (progression videos), there are differing levels of ankle dorsiflexion. Some, such as GMB and Al Kavadlo, do not push their knees past their toes when executing the squat (or, in GMB's case, with the knee directly over the toe). Others, such as Squat University (particularly in the RR pistol squat progression) and FitnessFAQs, do push their knees past their toes when doing the exercise. As someone with below average ankle mobility (can do basic bodyweight squats below parallel but not hold it Asian-style) but good hip mobility (can do the Thomas Test with both legs), I'm hoping that, once I get to the progression in the RR, I won't have to do much ankle mobility work specifically, as I've heard very little, if any, success in increasing it over time. Is the differing levels of ankle mobility required for the pistol squat only dependent on how it is trained? Or is it also dependent on a person's body lengths/proportions (I.e short/long femurs/torso) so if my body type requires dorsiflexion then I cannot do the knees-over-toe variant at all? [link] [comments] |
| Clean muscle up, one arm pull-up, and shaky shoulders with ring dips help Posted: 05 Jun 2021 05:59 PM PDT Regarding muscle ups I'm looking for tips to do them cleanly with both arms going over at the same time. As of right now I can only do maybe 3 reps with one arm going over the bar first then the other following short after. I can do it cleanly with a slight swing using momentum but I feel like that's kinda cheating. I also use a false grip. I can do around 16-18 pull-ups in one set, usually 4 sets. Regarding one arm pull-ups I was just wonder what muscles are needed for it and how hard it is to train to get it. I could do them assisted (one arm gripping a resistance band), but idk I was thinking just doing bicep curls would help? Not sure how strong I need to be though. Not sure how related it is but I max at around 50 push-ups or so And lastly for ring dips, I can do a decent amount of them in a set (probably like 18-20), but my shoulders are always shaking when I do them so I was wondering how I can improve on that. I'm 5 foot 10, and 150 pounds. Which is around 178 cm tall and 68kg. Also I'm Male. Thanks for any responses. [link] [comments] |
| can do Pullups at home but not in the gym. Posted: 05 Jun 2021 02:06 PM PDT Hello, I wanted to google this problem but didn't find anything useful. To keep it short, like the title suggests, I can do pullups quite comfortably at home (i can do like 5 clean pullups and can probably push for 10 with good warm-up and hype), but when I used to go to the gym I can't do a single one and I don't even get close to doing one. Note that since I left the gym, I was sedentary and I even gained weight (7/8 lbs), and now I plan to start a bodyweight program, but this has been bothering me. Am I doing something wrong ? Are my pullups wrong since I can magically do them at home ? does the bar or its height make a difference ? is it a psychological thing like insecurity in the gym ? I know it might sound stupid, but it really means a lot to me to have this figured out. [link] [comments] |
| how to regain energy from before the pandemic Posted: 05 Jun 2021 02:35 PM PDT Hi. I'm a 20F, 5'1 (154cm) and Asian. So sorry, this is def gonna be long. Right before COVID broke out I had been 3 months strong in doing daily exercise (normally running 3-4 times a week, and playing volleyball recreationally once a week). I also lived in the Netherlands at that time, so I would literally cycle anywhere which was also a plus. I also did Chloe Ting workouts on the days I didn't run. I then left NL and moved back w my parents once COVID broke out. By 2020, I've really stopped being consistent with any form of exercise at all. Even when the pandemic started in March, I still did Chloe Ting workouts at home (couldn't do the rest because gyms closed and I played v-ball at uni and uni was 100% online, no facilities). I also danced almost everyday until Aug, (I'm an amateur but I like learning K-pop and hiphop choreos from YouTube). But then, I got a remote internship in August, where I had to wake up at 3am and go to sleep at 8pm (as the company was based far away from me) which made me stop doing any sort of exercise at all because that schedule exhausted me. I became 100% demotivated after I completed the internship in November, and my family and I had moved to a much smaller home during that time. With an addition of existent mental health problems, national lockdown and taking a year off of school, I just lost all motivation to do anything which included exercise. I have definitely gained at least 4-5 kg which sucks. I'm going back to school in August, gyms are open in NL now and I want to return to the person I was before (basically be my healthier self again) but I know I have to prepare my body in some way. So in the meantime, as I haven't done anything at all for months, and I don't think I'm in the shape to start running out of nowhere, do you guys have any tips on slowly working my way back to recovering my strength and energy? I'm sorry to sound like I have a lot of excuses but I have very bad hay fever so I am avoiding going outside as the pollen count is gonna stay high for at least a couple more weeks, like I basically can't breathe. So preferably tips that are doable to do at home, with at most a yoga mat (and I can always buy dumbbells, if needed). Appreciate any and all advice!! ❤️ [link] [comments] |
| Posted: 05 Jun 2021 04:25 PM PDT 2 months ago I started to workout with my rings that I have, during the first week I jumped up from 3 sets of 1-2 ring dips to 3x4-5 ring dips, but ever since then I haven't been improving at all, I'm definitely gaining some muscle but my strength isn't improving at all. My back is progressing fine, everyday I'm improving, but I'm confused on why my chest isn't. Over a year ago I was able to do 3x15 ring dips but unfortunately I injured my self and didn't workout for 8 months and now it's very hard for me to progress, any tips? I'm also not progressing with ring pushups. [link] [comments] |
| Worries I might be overtraining Posted: 05 Jun 2021 02:17 PM PDT I have been training calisthenics for the past 4 months. My current max pullups is around 10 and pushups around 30. I'm in this group workout thing so the workouts are given by coaches based on every level. I started talking to one of the coaches a couple of weeks ago about training extra weighted excercises in order to surpass a plateau I had with pull ups. Its been going great but its got to the point that I am training an extra hour with weights added. And I fear that might be too much and more harmful than helpful. I don't have a nutrition plan but since then I have been eating more than usual (naturally) and making sure to listen to my body. And I sleep 8+ hrs everyday so that's good. [link] [comments] |
| Losing Weight and Gaining Muscle Posted: 05 Jun 2021 03:55 PM PDT Hey Guys!! Hope everyone's doing well! A little background about me, I was fat af and lost about 25 kgs by extreme calorie deficit. I came back home for the holidays and have started gaining the weight back and am up 10 kgs again :( I was skinny but now have started to put on weight in different areas of my body. I finally decided to get up my ass and started going to the gym for the last week or so and am gonna continue. i weigh around 79 kgs and have been on this meal plan that gives me 1600 calories, 125 gms of protein and 50 gms of fat. It's hard not eating good food but I'm ready to do it if it's giving me results. I also drink 2 cups of green tea daily. My question is I wanna gain muscle (being very skinny especially in the arms with man boobs rip) at the same time lose the weight in my tummy and my chest. Will a diet like this help me gain my results in 2-3 months to the point where I can see some change in my body? I am open to any kind of tips as this is just the start of my fitness journey in terms of getting my body really in shape! Please let me know, thanks guys have a great day! [link] [comments] |
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