Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-30 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-30
- I learned the full front lever in only 55 days! AMA
- I can do pull ups now, and I didn't train specifically for them
- How much soreness is ok ?
- Modifying the RR to get more from it and make it more practical?
- Frequent traps sprains/injuries
- Rate my (noob) routine
- Have to isolate from my boxing gym for Covid, how’s my home routine sound?
- Is this diet okay for a teenage boy who is 5’4 and 98 lbs 15 years old
- Has anyone ever heard of a business called Kenguru pro before and if so, what were your experience trying the equipment out or buying from this company?
- How to speed up my regeneration?
- Chin-ups weaker then dips
- Rate My Routine
- When things don’t work
- Transitioning from Heavy Lifting to Bodyweight
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-30 Posted: 30 Jul 2021 04:00 AM 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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| I learned the full front lever in only 55 days! AMA Posted: 30 Jul 2021 05:32 AM PDT Hi, about 2 months ago I challenged myself to learn the front lever as fast as possible. I did it because I was stuck in the tuck front lever progression for more than a year. Now after exactly 55 days, I finally managed to hold the full front lever for 3-5 seconds. I'll be answering questions but I'll include some info about my training in this post. My progression order:
I trained every other day (workout day, rest day, workout day...) and always started with 3-5 max holds of the next progression. Then I would do 3-5 sets of raises (to failure) and 3 sets of negatives (to failure) of the progression. After that I did a few sets of complementary exercises that help build back strength for the front lever like high scapula pulls, tuck front lever rows and assisted one arm chin ups. With this workout I managed to get to the straddle FL in only 30 days and 55 in total for the full front lever. It's not perfect yet and my form usually breaks at about 3-5 seconds and I also have to take of my shoes etc. (this makes a difference!) but I'm happy with the result. My stats: 1,8m height and 69kg weight (I lost 5kg since the start of the challenge) If you have any other questions, let me know and I'll answer. I don't wanna be spammy but I made a video documenting the whole learning process with explanations of each step so if you're curious, check it out: (Btw I already did a post after the first 30 days, so this is an update) I hope I could inspire and motivate you to do the same and go for it. Good luck!! [link] [comments] |
| I can do pull ups now, and I didn't train specifically for them Posted: 30 Jul 2021 11:19 AM PDT tl;dr: I could barely do 1 pull-up. After training with chin-ups instead, I can now do 4 pull-ups. So I recently jumped back on the horse a few weeks back. I'm a skinny guy, with basically tofu for muscle. The ongoing lockdown is putting a severe strain on my mental health, and I needed some exercise so I could feel like I was actually getting something done. I made it as super simple as it could be, so I could commit to it. 2-3 times a week. And I just did push ups and chin ups. I do 1 set to failure, take note of whatever that rep count might be, and then try to do x3-4 times that number in total reps (broken into however many sets as it takes). I had initially planned to do pull ups instead of chin ups. But at the start, I could barely do a single pull up, so I decided to just ditch the idea completely and go with chin ups. I could do about 3-4 clean chin-up reps to start with, so it was better than nothing. A few weeks later, my max consecutive chin-up reps is up to 6. And I can now do 4 reps of pull ups. Not exactly Hercules, and I'm sure I'm not nailing 100% of the form (though I do at least go from dead hang -> over the bar), but that's still x4 my previous max. I am kinda puzzled - I've always heard that despite looking very similar, pull ups primarily focus on different muscle groups than chin ups. That if you can't do pull ups, you need to work your way up from bodyweight rows (which I can never maintain the right form for - my neck goes goose), to negatives (I can never tell if I'm doing these right), scapular pull ups, etc etc. It's a welcome surprise that chin-ups seem to help, too. [link] [comments] |
| Posted: 29 Jul 2021 04:18 PM PDT Hey guys Im (F31) new to body weight fitness and I have a question about muscle soreness after workouts. I understand that soreness after a workout is normal and even beneficial to some extent because it means that I created micro-tears in my muscles but how much soreness is good/healthy ? Im usually feeling weak right after a workout, and the next morning I feel a little soreness, but by noon I feel great. Im getting 7hrs sleep every night and I always have enough energy to get me through work and my day so ... I guess my question is should I be stepping up my workout or am I on the right track ? [link] [comments] |
| Modifying the RR to get more from it and make it more practical? Posted: 30 Jul 2021 11:42 AM PDT I performed my own made up primer every day for the first 5 months of the year and switched to the RR at the beginning of June. After 2 months of staying mostly on schedule I am seeing some nice progress, but I have a couple issues with the RR that I wanted to get some thoughts on. The first issue is TIME : the RR usually takes me about 1:15 to get through, paired with a 15 minute warm up, and 15 minutes of stretches afterwards, along with setup and take down of my equipment I am looking at over 2 hours solid to dedicate to working out which is doable but not as practical as I would like. The second issue I have is EXHAUSTION: I do fine with my reps and sets until the hinge part (in the middle of the workout) where I am doing dead lifts (my only real weight training) . I really love the results that dead lifts are giving me but they pull all of my energy out and I feel like I am not able to get the most out of the remainder of the exercises. Typically I am doing the 3 day a week schedule plus adding 1 skill day a week so a total of 4 days a week. So here are my thoughts: I want to break these same exercises down into a 6 day a week schedule, allowing me to focus more and put more energy into each exercise rather than diluting them for a full body routine that is done less often. I think I am going to try switching to the SM routine, but was curious as to other peoples thoughts on this routine if you have done it. I was thinking that for ... primary pushing goal I will do Ring Dips, Secondary push goal push ups ,assistance push either military press or handstand progressions primary pulling goal pull ups, secondary pull goal rows, pulling assistance face pulls But where is the best place to fit in my beloved dead lifts, I want to put them at the end of a workout so I can reserve my energy for other things? The main goals that I am working towards right now are Muscle Ups (I feel so close to doing these), Human Flag (almost there) , Hand stand ( I can do them I just need to work on my balance), Planche (can only do tucked for about 5 seconds) and Front lever( can only do tucked for about 5-10 seconds), and L-sits (Having trouble keeping my legs straight but continuing to work on flexibility). Thoughts? Thanks! [link] [comments] |
| Frequent traps sprains/injuries Posted: 30 Jul 2021 01:34 AM PDT Hello, Lately I've been having quite frequent issues with my traps. It happens literally every other week. What happens is that I start feeling pain either on the left or right side and the next day the pain is massive. It is mostly felt when bending/turning head in certain directions. Any ideas what might be causing it and how to prevent it? I've been to a therapist too and he did not help either. [link] [comments] |
| Posted: 30 Jul 2021 12:26 PM PDT So, I play basketball in a team setting, with 5 practices a week. It kept me lean and fit, though never with much dedinition (not that it ever really mattered to me). So this past year, due to Covid, I have stopped playing, at least in a controlled setting, and have added weight. So I thought that it is a good idea, while shedding muscle, to get that definition that I always kinda wanted but never tried for. So, 5 times a week, I do: 3 sets push ups, 10-15 reps 3 sets tricep dips, 12 reps 3 planks, 45 seconds each 4 side planks (2 each side), 45 seconds each 100 crunches 100 supermans 4 sets squats, 20 reps each 3 sets of lunges, 20 reps each leg 3 sets back bridge, 12 reps Keep in mind, I am a beginner when it comes to strentgh exercises, though I would count myself as an experienced athlete. I am 191 cm and 96 kilos, though I am fairly well muscled, if I do say so myself ( while lacking definition). My goal is to get more toned and add a little muscle, while at the same time losing fat. I also want to prevent back problems(runs in the family), so I want to strengthen my core like, a lot. ANY INPUT WOULD BE DEEPLY APPRECIATED! [link] [comments] |
| Have to isolate from my boxing gym for Covid, how’s my home routine sound? Posted: 30 Jul 2021 10:56 AM PDT Hi all, so due to isolating I can't box for a few weeks so am training from home. Here's my daily routine: Upon waking up; -100 body weight prisoner squats -With a 30kg sandbag, 25 back squats, 25 front squats, 25 overhead squats and 25 clean and press. -50 calf raises to finish. During the afternoon I will do; -50-100 pull-ups and 50-100 dips (I alternate daily between a bar and rings for these) -100 sit-ups. Nothing too crazy and not really sports specific but I just want to stay in good shape and get stronger. I will be adding some shadow boxing in for maybe a 3rd session of the day to include some sports specific exercises. Any opinions? Feedback etc? [link] [comments] |
| Is this diet okay for a teenage boy who is 5’4 and 98 lbs 15 years old Posted: 30 Jul 2021 10:56 AM PDT Breakfast I only eat breakfast SOME mornings, but whenever I do, I either have some fruit and almonds, or if I have more time (like I did today) I have 3 ingredient pancakes. Ingredients: 1/2 cup oats 1/2-1 mashed banana 1/2-1 cup plant based milk (I use soy) And sometimes I add 1 tablespoon 100% cacao powder. Lunch: Lunch is different every day. Some days I'll have an avocado and chickpea smash sandwich on multi grain bread paired with some salad with lime vinaigrette. Today I'm having whole wheat pasta with pesto sauce (made with avocado and arugula - 100% vegan) and some salad with seitan on the side for some protein. Dinner: I always have two helpings of dinner. Last night we had taco bowls and I had a heaping bowl with lettuce, tomato. Onion, guacamole, seitan, and then some more salad greens. Then for seconds I had the same thing with white rice - just not as heaping of a bowl. During the day, I may pick at fruit or nuts (or have a snack of one banana and a serving of almonds) and then I'll maybe pick at some hummus and veggies. If I'm in a no self control mode I may pick at some bread or cereal but this is pretty rare. I have dessert most nights. Two days a week it's sbout half of a pint of vegan ice cream (I have oatly, so delicious, and Arctic zero) however most days, I have some cookie dough and frozen mango. The cookie dough recipe Is: 1/2 cup of oats 2 mefjool dates One tablespoon Tahini or peanut butter Some vanilla extract 2 tablespoons chocolate chips. Is this too much food for one day and could I gain weight?? I exercise most days however if I'm sore or tired I take a rest day. About 4-5 times a week I run 2 miles in under 40 minutes. Is this enough to maintain/ gain weight at a normal rate as a teenager? Am I eating too much? [link] [comments] |
| Posted: 30 Jul 2021 02:11 AM PDT So from where I live there's an empty sandbox in my neighborhood that I grew kinda tired seeing vacant in my daily life and decided to try to give some ideas to one of my neighbors since they're a secretary of the area that a calisthenics park should be built in the spot so there's some attraction for neighbors to some exercises and maybe some kids to roam around. I did some research and found this. From viewing this business, it seems absolutely perfect for wanting equipment mainly for bodyweight training. Even some of the equipment are specifically made for people who are handicapped to workout. If anyone has ever seen, tried, or purchased anything from Kenguru pro, what was the quality of their equipment like and how did setting it up go? [link] [comments] |
| How to speed up my regeneration? Posted: 30 Jul 2021 06:34 AM PDT Hi all, I am going through a variety of different workouts for a couple of months now, usually bodyweight, sometimes including dumbbells, and things seem fine - I see results, I get better at what I am doing, (I suppose) I am covering my whole body - but regeneration just takes really long, no matter if it is a bodyweight workout or I am going for a run - sometimes I even kill the trained muscles for 4 whole days, while most guides suggest I should be ready for the next session in something between 36 and 48 hours. I did not work out before, so maybe I am just not used to it, but I see no improvement in that over the last 3 months. Did someone else experience something similar, am I training too hard or is there something else I might be doing wrong that can slow the regeneration like this? Thanks in advance. [link] [comments] |
| Posted: 30 Jul 2021 06:01 AM PDT My weight progression is like this If I get 5 reps on last set add .5kg 6 reps add 1.25kg, 7reps add 2.5kg 8 reps add 5kg I do dips 4x5-8 and chin-ups 4x5-8 On monday - Dips18.75kg (8,7,7,7) Chin-ups16.25kg (8,8,7,6) That's what I got So today I did this Dips 21.25kg (8,8,8,8) Chin-ups17.5kg (8,6,6,6) As you can see I added weight to both exercises but even with adding weight on dips I was able to get more reps then last session which was with lighter weight, however with the chin-ups I always struggle to get 8 on the next set and my reps decline more then my dips . Why is this and how cna I fix it? I think it might be because I do my dips before my chin-ups so I might swap that around but ss you can see at this rate I'll be adding a lot more weight to my dips compared to my chin-ups [link] [comments] |
| Posted: 29 Jul 2021 02:45 PM PDT Hi everyone! I made this routine to be able to combine bwf and weightlifting into one. I'm only squatting 2 times a week since during my off days I'll do a lot of leg work from running, biking and martial arts and I don't really care about having huge legs. I'm a 18 year old male that is around 170 lbs and 6'0". My goals are to eventually do a muscle up and a planche. Also im training for hypertrophy and athleticism. Any advice is welcome, thanks! Workout 1: Weighted Pistol Squat(3 sets :10-15 reps) Pull-up/Chinup(4 sets: 8-15 reps) Pseudo Planche PU(3 sets: 8-15 reps) Deadlift(2 sets: 8-15 reps) Bodyweight Row(3 sets:10-15 reps) Bodyweight/Weighted Dip(3 sets:10-15 reps) PikePushups/Wall HS PU(2set:8-15) Bicep curl(2 sets:10-15 reps) Chest Machine(2 sets:10-15 reps) Hip Thrusts(2 sets:10-15 reps) Workout 2: Weighted Pull-up/Chinup (4 sets: 8-15 reps) Bench press(3 sets: 10-15 reps) Machine Row( 3 sets 10-15 reps) Chest Machine(3 sets:10-15 reps) Shoulder Press(2 sets:10-15 reps) Bicep Curl (3 sets:10-15 reps) Tricep Pressdown (3 sets:10-15 reps) Hip Thrusts (3 sets:10-15 reps) Workout 3: Pistol Squat(3 sets :10-15 reps) Pull-up/Chinup(4 sets: 8-15 reps) Pseudo Planche PU(3 sets: 8-15 reps) Deadlift (2 sets: 8-15 reps) Bodyweight Row(3 sets:10-15 reps) Bodyweight/Weighted(3 sets:10-15 reps) PikePushups/Wall HS PU(2 set:8-15) Bicep curl(2 set:8-15) Chest Machine(2 sets:10-15 reps) Hip Thrusts(2 set:8-15) [link] [comments] |
| Posted: 29 Jul 2021 02:26 PM PDT I do aerial arts/gymnastics training. Due to cold winters I always get a tiny bit out of shape before summer. I've always been able to get back on track with a mild cut (500 cals) to get back to 140/145, and lean out. I'm female, 5'10. Last year I did IF, and fasted HITT about 2 months before summer and it worked great. This year I put on a bit more weight, due up at home Covid, and a miscarriage. I did an intense weightlifting program instead and a macro counting cut. I lost a bit a weight/toned then stalled out and gained. Basically just bigger bulky muscles under fat. No IF this time. People freaked me out saying I can't stay in a cut longer than 10 weeks and that I need to reverse, wait twice as long as that cut. Is this true? Anyways what gives? My body is so resistant to change right now, and lifting a heavier body in aerials is really taxing. I mean summer arrives with tennis, soccer, aerials and weight training, it's not the fitness part. I put on muscle well, but I don't lose far easily. There could be a hormonal component of my body wanting to hold weight after a miscarriage? Anyone have advice? I was an excellent tracker of cals, eating around 1600, which baffles me that I didn't tone/lose. Help! [link] [comments] |
| Transitioning from Heavy Lifting to Bodyweight Posted: 29 Jul 2021 02:05 PM PDT For 8 years I was a BW only then COVID hit and I was remanded home like many. Being blessed with my own 400 sq ft gym with weights, I aimed at getting bigger during the lockdowns. I'm a Type A guy that needed something to work towards when work was completely done for months on end. In Feb 2020, I was 185 lbs - I'm now weighing in at 225 lbs with roughly the same body fat %. I'm considering transitioning back to BW only now that things are back to normal. I know all the heavy weight and loads are taking a toll and I'm wondering if there's a feasible way to do so while maintaining all the muscle I've amassed in that time? I don't think there is but I wanted to check. [link] [comments] |
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