Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-08
- Why calisthenics works for me when other things don’t
- 1.5 Year Progress with Bodyweight
- What do you guys suggest for the abs?
- Switching from weightlifting and doing more calesthenics
- I can't do planks for crap
- Slow pull-ups progression.
- What exercise would you say has the trapezius most extended / stretched?
- PPL routine
- Shifting to more Calisthenics -- where to start? GMB? Overcoming Gravity?
- Losing Weight and Scared to Lose Muscle
- Skin the Cat Entry Help
- Park workout instead of Gym
- Concurrent periodalization for body weight training.
- Dragon Flag Form
- How to gain more energy ?
- Problems with reverse butterfly’s on rings
- Following popular YouTuber exercise routines leaves me unbelievably sore
- Question About Handling Rest Times
- Any variations for Recommended Routine for lumber degenerative disc?
- Question about starting routine
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-08 Posted: 07 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] |
| Why calisthenics works for me when other things don’t Posted: 08 Jun 2021 02:56 PM PDT So I'm south Asian, specifically Sri Lankan. My mom is taller and slender/lanky and my dad is shorter and stocky/heavier. This post is about upper body cause I have always been happy with my legs. So I have the lanky longer arms yet barrel chest/back and traditional weight lifting things would never give me the results I wanted. I retain fat easily on my chest and midsection so my arms wouldn't grow and I would gain fat. I always felt like the shape and insertions of my muscles weren't ideal for the bench press or traditional back machines. Also I think isolating arms is really boring , so I never went really hard with curls or push downs. Enter calisthenics and weighted calisthenics, where I go full range of motion, which is far for my long arms, and have slowly progressed through a few progressions now. I finally see bicep, tricep, and front delt growth. My Lats have always been wide and kind of fat but I leaned out more too and can see my V lines (not lower abs ), more back cuts and chest definition. I'm 5'11 180 lbs, estimated like 16-18% bf and I don't want to gain weight, kind of just recomposition. I play a lot of basketball for Cardio. Thanks for listening, what are your genetics like? What has worked for you? [link] [comments] |
| 1.5 Year Progress with Bodyweight Posted: 07 Jun 2021 07:33 PM PDT Was going to post at a year, but I missed that so here's a year and a half. I started doing bodyweight fitness exclusively during quarantine because I thought "fuck it I'm home all day anyways and no one will see me struggle so it's time to put in the work". I was at 200lbs at my heaviest with nearly no muscle which was very depressing for me mentally. The last year and a half has been life changing. I dropped to 145lbs and my lowest and then started bulking to gain some muscle for more difficult progressions. Currently I'm at 165lbs on a cut and feel strong and comfortable in my body. The change in lifestyle got me to quit drinking and smoking (both of which were major issues I had) and Im making consistently healthier eating choices. Also, I've found real enjoyment in learning about the science behind BWF. It's given me a better understanding about how to progress and something to do in my downtime. As for actual movements, I'm really proud to have progressed from not being able to do a single pull-up and push-up to a 1RM 60 lbs pull-up and 3x8 RTO push-ups. I'm also doing weighted ring dips, pistol squats, and other fun things. Handstands are slow to progress, and I'm still waiting until I'm a little stronger to work on levers; but I'm excited to see where I'll go! Also, I don't know if anyone has had a similar experience but I felt that I learned "how to do most things wrong" before I learned "how to do most things well". Originally I was really upset by this but it's taught me how to feel when I'm doing movements incorrectly/correctly and when I'm making good progress or need to change something. I'm still learning of course, and reading Overcoming Gravity 2 front to back has really! Anyways, stay strong and keep making gains! Oh and here are some before and after photos: Before: https://imgur.com/a/ckFZbNO After: https://imgur.com/a/DGEOCfT Update: Thank you to everyone who liked, commented, and awarded! I didn't expect this post to get nearly the traffic that it did. I'm very honored and glad that I could serve as an inspiration to some people! Since a few have asked in the comments, here is my current RR routine:
Extra. On off days I do skill work involving handstand work, L-sit work, and muscle-up transition work (assisted so I don't overwork myself). Sundays are true rest days. I also do cardio twice a week on whatever days I feel like. Usually 15-30min. [link] [comments] |
| What do you guys suggest for the abs? Posted: 08 Jun 2021 03:32 PM PDT Hey everyone! I am 6'8" 265lbs, I played basketball (pro and college), I don't play anymore, however I work out, quite a bit, mostly cardio. Currently I do about 2.5 miles per day on nordic track treadmill, and I burn about 500-650 calories, than I do do some planks and some abs maybe 3 x per week on the abs and free weights. As of diet, I am mostly vegetarian with some fish now an then… What do you guys suggest for the abs? Is it the diet, is it the workout? How much do you work out in order to get "six pack"? I do sometime stay up and do stuff, my rest is sometimes 4-6 hours of sleep during the week… Lol 😂 I guess I am not fat, but my stomach, is a bit sticking out (lol) the bottom portion of it, while top looks like almost has pack… Any info is appreciated! 😊 [link] [comments] |
| Switching from weightlifting and doing more calesthenics Posted: 08 Jun 2021 10:17 AM PDT In advance let me say thank you fro eharing me out and helping me out. Alright quick rundown of me started my fitness journey going on 4 years ago. started body building went from 286 pounds 35% + body fat to 162 pounds 9% bodyfat. When covid hit I got anxious and went up to close to 200 at maybe 21% bf. I keep going to the gym but I haven't felt the same happiness with weight lifting, I feel lost again and have not been seeing the same results. I want a more exciting way to build muscle and have functional strength and mobility at this point, but I'm kind of hesitant as I've only known weightlifting. I've seen calisthenics and looks really fun and challenging but don't know if where to start or what program is well structured I'm hoping you guys can direct me onto where I am able to find a well structured beginner program that will keep me burning fat and building muscle [link] [comments] |
| Posted: 08 Jun 2021 05:20 PM PDT seriously. I am literally a vegetable and can't do planks even after I made it easier by completely stretching out my hands. I want a exercise LIKE planks that slowly gets harder and harder but you can do it easily for a bit. Planks as they are are really hard for me since you have to exert a lot of force all at once. I like pushups though because it starts of very easy and the gains are made by exerting force over a period of time. I kinda want an exercise like that, though please do keep in mind I am a vegetable. [link] [comments] |
| Posted: 08 Jun 2021 12:49 PM PDT Hey all! I've been doing body weight training along with some weight lifting consistently for about 3.5 months. I started at about 6 pull ups and 20 push ups (had a baseline of fitness from last year) and have progressed to 13 pull-ups (neutral grip) and 41pushups. My pushups are progressing great, I watch a video that recommenced tightening the glutes and quads and after that my reps went way up. However my pullup progress has slowed down. I am adding a rep every 7-10 days. Is this normal, or a bit slow? I am training pull-ups 3x a week (4 or 5 sets), and also doing some weighted pull-ups, and high-rep assisted pull-ups to increase endurance. It seems like I hit a wall after 10 or 11 pull-ups, and my progress slowed down. Is adding a pullup every 7-10 days normal, or slow? Thanks! (1 am 5'7, 144LBS, and about 14-15% body fat if that helps) [link] [comments] |
| What exercise would you say has the trapezius most extended / stretched? Posted: 08 Jun 2021 11:39 AM PDT I've been doing some isometric training with the muscles in the most fully extended position... basically loaded stretches. And I've seen some unexpected muscle growth, especially in my biceps which grew like crazy (which would have been carrying the most weight of any of the exercisesbecause I was basically hanging out in a pelican curl). Christian Thibaudeau has written about muscle growth from training this way, talking about the unique mTor activation (I dunno, outside my pay grade). He calls it quasi-eccentrics. Anyways, I want to try doing heavier versions of these holds hoping that my entire body will grow like my biceps did. The problem is I can't figure out what hold would work the traps in full extension. Now that much biceps have sprouted,my traps are my weak area. [link] [comments] |
| Posted: 08 Jun 2021 07:00 PM PDT Anybody have any PPL routines with the following requirements - Partially makes use of weight (I have a few KB I use for OHP, weighted pull-ups and dips, etc). Weighted bodyweight movement progressions. Makes use of gymnastic rings. I also throw bands into my current routine randomly. Kinda nice for curl burnouts or lateral raises. For context, I've done combo weightlifting/calisthenics for years. I'm just tryna challenge myself for summer to get challenging workouts in with minimal equipment. [link] [comments] |
| Shifting to more Calisthenics -- where to start? GMB? Overcoming Gravity? Posted: 08 Jun 2021 06:23 PM PDT I'm a coach (have a CSCS) and have been working with bodies for years now...Of course, that means meeting people where they are and often doing modalities that aren't my thing. Sometimes you get a bit lost in the woods! Haha. That said, I used to do more calisthenics-type stuff in my 30s (I'm 42 now), but I sort of slipped back into different programming: weights, some KB, etc. I'm strong, but probably pretty average for this forum (20 strict chins). But I feel I've lost a lot of strength in the gestalt sense: ie, I can do a lot of pushups and chins and swings, etc, but don't feel I'm working well as a unit. I'm athletic and want my body to work that way. Sure, it's nice to look good strong, but I don't give AF about aesthetics. When I got into muscle-ups, etc, I also don't think I used the appropriate progressions. I'm a climber and probably just overdid it. I got a labral tear out of it, unfortunately, but it's healed through PT. I think that's when I stepped away from proper calisthenics. All said, what's a good launching point to start small? I'd love to get back to the muscle-up and a proper handstand in 6-12 months. And some more ring work and more flow movements maybe typical of wrestling and gymnastics (or maybe BJJ) warmups, rolls, etc. I think rolling is critical for aging, getting up off the floor, etc. Thanks for reading! [link] [comments] |
| Losing Weight and Scared to Lose Muscle Posted: 08 Jun 2021 08:39 AM PDT Hello, I'm new here. A user over on /loseit suggested I put my post here! Hope you're all well. Here's my current deal: Stats: 31f, 5'0, 155lbs (lost about 10 so far, due to covid laziness and miscarriages) So in brief, I used to be training pretty hard to join the Marines. Because of this I was doing easily 200 push-ups a day, and I (begrudgingly) never achieved a pull-up, but I did at times 100 assisted/attempted a day. Because of this I built some real muscle memory in my arms that I never had before. Even with a year of no push-ups I never lost the new density in my biceps. (Seriously a year. Since before COVID. Push-ups make me nauseous, akin to like tequila ever since I had my first black-out drunk experience with it as a teenager lol). But I started to lose some weight, I'm plateaued in the 150's. I definitely am heavier on my bottom, To be clear, It's not all muscle. My BMI is higher than it should be, and I am nowhere near toned. But I tried a pull-up on a door-jam bar and I can sort of lift myself. I couldn't even hold a grip when I was in the 165-170 range. I'm hoping that if I'm heavier it's because of muscle. What are some tips to take this weight and turn it into muscle without a gym? There are none near me and my equipment is very limited at home. But I'm excited that I didn't lose my whole strength. I had a lot of anxiety and guilt that prevented me from trying at all before now. Thanks for any advice you might be able to offer! [link] [comments] |
| Posted: 08 Jun 2021 07:10 AM PDT Hey all. Looking to start practicing STC again after a short lived training period when I first started the RR a year ago. To be clear, I've been consistent with the RR for a little over a year, I just dropped the STC training and have now wanted to include it. I can do the second half to the final part well, the German Hang part, but the entry into the STC is still quite difficult. I have to jump, sometimes bent arm, sometimes straight arm into a tuck inverted hang, extend my legs, and then pike or tuck into German Hang. The most difficult part is trying to do a controlled entry from pike or tuck position into an inverted hang. Should I incorporate negatives to build that strength? I.e., get into an inverted hang and then do a 5-10s pike or tuck negative back to the starting position? My compression and core hasn't seem to progress as much as everything else since doing the RR. I can't do L-sits, still stuck on tuck elevated ones while also doing Antranik's compression work. I've seen improvements, of course, but not as much I would have expected by now. I don't know if any of that plays a role, but I thought I'd include it. Any other suggestions to build that strength to do a controlled entry, either pike or tuck, into STC? edit: for clarity [link] [comments] |
| Posted: 08 Jun 2021 07:21 AM PDT Tldr: Looking for 45min-1hr YouTube follow along that I can do in the park. Challenging, muscle building exercises with ideally no equipment - intermediate level. I'm in Barcelona for the next couple of months, right next to a beautiful park. I signed up for the gym for a one week trial but it's small, crowded and the thought of going is generally demotivating. On the other hand, I go to the park every evening and do yoga which I love. I'm looking to incorporate a workout before the yoga. I'm always a bit sceptical of how effective this can be without weights and a gym but browsing here makes me think it's definitely possible. I've been working out for about 4 years and I'd consider myself an intermediate lifter. A bit of cardio is fine too, but mainly looking for strength / muscle gain. Any recommendations? I tried a couple of YouTube videos but it's just dudes on steroids doing push ups and star jumps. [link] [comments] |
| Concurrent periodalization for body weight training. Posted: 07 Jun 2021 01:04 PM PDT I have been training with calisthenics for about 15 months (since the pandemic.) I started with the RR, then Convict Conditioning, and a few other systems during that time and I got stronger but I wanted to progress with weighted lifts. So I started training with a lot of rapid success I developed golfers elbow in both elbows and backed off for 12 weeks doing strictly bent-arm and straight arm bodyweight movements. With that healed, I started researching ways to develop strength while not progressing linearly, where I found the Conjugate Method. The Conjugate Method is a term and method made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of the "Westside" method of training. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990s, the methods grew wildly in popularity mainly for two reasons–(1) it was/differs totally from the standard power lifting programs until that time, and (2) the methods worked for a lot of lifters. The system fell out of popularity with rise of Raw power lifting, the Westside method has come under severe criticism for only being applicable to Multi-Ply power lifters who compete in federations with very lax standards on things such as squat depth. Over the years with YouTube channels like 'AlphaDestiny' Conjugate and concurrent style training have seen an increase in popularity over the last 2-5 years. For this article I am going to focus on Concurrent micro-cycles and not the conjugate cycling of exercises. The method: The method is a concurrent system. This is a fancy way of saying that someone simultaneously training multiple athletic qualities at once, instead of in separate blocks over the course of a training cycle. Block training calls for 4 weeks training for hypertrophy, 4 weeks training for strength, and then maybe 2 weeks training power production, then tapering into a meet. In the Concurrent System, every week they work on all relevant qualities–absolute strength, power, and hypertrophy. They maintain this year round. Every week you will train the Max Effort Method on a Squat or Deadlift variation and a Bench Press variation for absolute strength. This involves working up to a 1-rep max or at least some sets at or above 90% of 1rm. You go heavy twice per week, once for upper body, once for lower. Every week you will also train Power with the Dynamic Effort Method. They train the power lifts in this fashion, with lots of sets, low reps (1-3 usually), and lighter weights with maximal volitional bar speed. Every week you will do assistance work for the squat, bench, and deadlift. This means exercises for the pecs, shoulders, triceps, lats, lower back, hamstrings, and quads. This is where you work in the typical bodybuilding rep range of 8-15 reps and try to build as much muscle mass as possible and address weak points. Sample upper body week for calisthenics: Max effort day: Weighted pull-up: Work up to 1 rep max for that day. Weighted Dips: Work up to 1 rep max for that day. Pseudo Planche push ups. 3 x 10-15 Tucked lever rows 3 x 10-15 Ring curls 2 x 10-15 Ring extentions: 2 x 10-15 Dynamic effort day: Ring Muscle ups 3 x 3 reps clap push ups 3 x 10 Speed Pull ups 3 x 5 Ring curls 2 x 10-15 Ring extentions: 2 x 10-15 I hope this sparked some interest in how you train. I wrote it as kinda an alternative to this post: https://www.reddit.com/r/bodyweightfitness/comments/nns5an/how_to_periodize_your_bodyweight_strength/ while not as well written I think I presented my points clearly enough to you all another option on how you structure your cycles as you move away from beginner gains, and into the intermediate progressions. [link] [comments] |
| Posted: 07 Jun 2021 08:34 PM PDT I'm working my way through dragon flag progressions, currently up to single leg negatives/advanced tuck concentric. My setup is from home where i lay on a mat and grip the base of my bed with palms facing up. Ive two basic questions about proper dragon flag form: 1) When reaching the bottom of the dragon flag can my entire back be resting against the floor or should i be stopping before the lower back touches? 2) How much involvement should there be from the arms? I find myself gripping quite tightly and feel its helping to compensate abit. Should i be aiming for completely loose arms or is it okay to use them? Thanks. [link] [comments] |
| Posted: 07 Jun 2021 04:03 PM PDT So I'm doing the firece 5 workout program. I'm currently having issues completing the workouts to full potential. I'm currently on a 275LBS Squat, after squating I don't have the energy to keep going with compounds. For example some days I have to 5x3 Squat then 3x8 RDL. After Squating I'm having issues with energy to do the RDLs. I know alot of people will say to eat more but I don't really want to increase my intake. I'm already at a weight and BF percentage that's not desired. Is there any type of food or supplement that can help ?. [link] [comments] |
| Problems with reverse butterfly’s on rings Posted: 08 Jun 2021 04:45 AM PDT Hey! First of all: This sub and you guys are a great inspiration. Thanks to you I finally achieved some of my fitness goals, starting with the recommended routine. Since a while I have been incorporating reverse butterfly's into my routine. I've been doing a 70-something degree angle (measured from the floor) in the straight arm position, pulling myself up with slightly bent arms, and everything was perfectly fine. Sadly after decreasing the angle and getting in a more horizontal (and more difficult) position three days ago I felt a sharp pain and had the sensation of a muscle or tendon gliding over a resistance in the front of my left shoulder when pulling myself up. No sensation of this sort in my right shoulder. The same thing happened today and I stopped the exercise both times in fear of hurting myself. Now my questions: Is anyone familiar with this problem or knows the potential mechanism behind it? How could I improve my reverse butterfly form? Or should I abandon the exercise completely? Thanks a lot! [link] [comments] |
| Following popular YouTuber exercise routines leaves me unbelievably sore Posted: 07 Jun 2021 01:06 PM PDT Hi, so I have tried a LOT of YouTuber fitness routines/programs and each time I start one I am left so sore after 2-3 days (I mean so sore that I can barely function and move normally). I have tried Chloe Ting, Emi Wong, Madfit, and Vshred several times and each time I have to stop because of how horrible I feel after just a few days. I stretch and do yoga as well to try and help with muscle recovery but it doesn't seem to help much at all. Am I hopelessly weak or are these programs unrealistic? I want to work out consistently but each time I start I end up quitting the program because I just can't keep up. I'm a 5ft 7in, 125lb 24 year old female and I just want to get stronger and more fit. Any advice would be greatly appreciated! [link] [comments] |
| Question About Handling Rest Times Posted: 07 Jun 2021 02:11 PM PDT Hey all, Just changed my workout regime to include some periodization. I'm in my hypertrophy phase right now and have been breaking up my exercises in the same way the Recommended Routine does. that is, I am doing a set of pull-ups, resting for 1 min 30 sec, doing a set of dips, resting for 1 min 30 sec, and repeat. My questions are several:
I hope my questions are clear, let me know if I need to offer any clarifications. Thanks in advance for your feedback! [link] [comments] |
| Any variations for Recommended Routine for lumber degenerative disc? Posted: 07 Jun 2021 09:33 PM PDT I've been noticing I feel my lower back tenderness and some numbing of right calves sometimes. Lo and behold, X-Ray shows mild degenerative changes on the L5-S1 disc and facet joint. Lucky me. Years of bad posture/sitting at work finally did a number. I can't pin it on doing RR, but I do feel the numbness happening frequently with RR. I have a feeling it might be due to the Pike Hanging Leg Raises Negative and the Arch Body Hold, and maybe Horizontal Rows? Anything that uses my back.. but the Pike Hanging Leg Raises is what I put most suspicion on. Do you recommend something else for that progression that might be easier on the lower back? [link] [comments] |
| Question about starting routine Posted: 07 Jun 2021 03:38 PM PDT Hi all, I'm a 19 y/o male ~100kg/220Lbs. I'm very keen to start working out and want to focus on building strength and size but I am just starting and want the advice of some people more experienced than myself. I took a few days to study up and looked into a few of the starting routines such as Starting strength, Strong lifts, some random ones from nerd fitness, 5/3/1 (forgot the name). I wanted to know how the routine I put together would compare to these (see below), my current goal is to just "prime" my body, build strength in as many areas as possible and I figured the best way to do that would be to use more compound exercises. Please let me know what you think and any pointers would e appreciated. MONDAY SQUAT4/7 -- DIP4/7 -- WGRIP P-UP4/7 -- R CRUNCHES 2/1 WEDNESDAY DEADLIFT 4/7 -- OVERHEAD 4/7 -- PULL/CHIN UP 4/7 -- PLANK 2/1 FRIDAY F SQUAT 4/7 -- BENCH PRESS 4/7 -- BARBELL ROW 4/7 -- HANG KNEE 2/1 [link] [comments] |
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