Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-13 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-13
- Tips for my workout routine
- 2 years of bodyweight training ( Repost with pictures )
- Approach towards 100-150 proper-form push ups?
- Sets vs Circuits
- Greasing the Groove for Handstand & L-Sit
- Pull ups help
- Overcoming strength platues
- Trying to change my physique
- How do I begin training with gymnastic rings?
- Looking for possible feedback on how to do Glute Bridges while having a slight anterior pelvic tilt
- Splitting an A/B routine into weighted and unweighted workouts.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-13 Posted: 13 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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| Posted: 13 Jul 2021 02:15 AM PDT First, I want to apologize that this is so long. Second, if you're not bothered to read all this, I basically need tips to refine my workout routine since I don't know what I'm doing. So I'm a 17 year old 56kg male. And I'm super skinny. And since lockdown I wanted to start a workout routine at home. The thing is, I've done research online and I don't know if I have all the necessary equipment to work out at home, so I've made do with what I have. I also don't know if I'm doing the right exercises, or if I'm being efficient enough. Basically, idk what exercises to do and idk if I'm doing the right ones to give me muscles and make me buff 💪. Please keep in mind when I'm posting this that I don't know anything about fitness and I don't know all the terminology, so please don't get mad if I don't know what an exercise is called (especially all the different types of weightlifting) Notes: After every set, I take breaks of between 10 seconds - 1 min Eventually, I'm planning on progressing from 5x5 to like 10x3. I haven't really thought about it. Don't know how to do pike push-ups, still learning 5x5 = 5 sets, 5 reps I can buy whatever necessary (within a reasonable price range) I don't know what I'm doing, I'm just trying to bulk up. I don't know what the dumbbell exercises are called, I just lift them in different positions 20 times each Push-ups - 5x5 Situps - 10x3 Burpees - 5x5 Squats - 10x3 Plank - 1 min x 3 Dips - 5x5 Pike push ups - 5x5 Pull ups - 5x5 Dumbbells (3kg) x 60 [link] [comments] |
| 2 years of bodyweight training ( Repost with pictures ) Posted: 13 Jul 2021 08:20 AM PDT Hey, Although my training anniversary technically was on July 10th, I thought I'd make a post on what I was able to achieve within two years of consistent exercise. I started out at 13, with pretty much no strength at all and at that point I weighted somewhere around 80-85 lbs. I basically couldn't do a push-up. With two chairs and a rusty pull-up bar, I managed to build myself to a respectable degree of strength. If I remember correctly, I had gained a solid 30 lbs in that year and my height was around 5'6. It's during that time that I started to take training more seriously, and I bought myself some gymnastic rings. I could do maybe around 8-9 pull-ups and 5-6 dips on the rings From that point on, I got a lot stronger and started to put on a little bit of muscle. I got my first growth spurt and I'm now 5'11, weighting in at around 140 lbs. Even though I made little to no progress during autumn and winter ( Due to low volume, no sleep and not enough calories, I basically didn't have my stuff together ), I gave myself another start when spring arrived and my strength came back. I had also picked up handstanding since august, and was training it around an hour a day. The training paid off, and at my peak I could do a pull-up with 47,5 lbs added, hold a handstand for almost a minute, and do a HeSPU, despite the ROM not being that great. And that brings us to now. I'm very grateful for what that conditioning did for me, but I think it's time to move on. I feel that bodyweight training is a great way to build muscle and strength, but being in a weight room could do so much more. It gives me a way to get more volume in and also help my legs catch up with my upper body. The gym membership was bought a month ago and it's so nice to try out something new and the feeling of pushing the weights is so exciting. Reflecting on the journey, I guess I'm pretty proud of what I've done. I'm pretty strong for my size and although I don't have that much muscle ( I blame being a late bloomer for that, I'm almost 16 and only recently started to have armpit hair ), I feel athletic and confident in my body. Fitness is a journey and people shouldn't be afraid to try new things. Remember, the goal is a strong and sustainable body, and I wish everyone luck in achieving that. Good day ! EDIT : I took some pictures because I felt it's only fair to include them In order to give justice to what I actually look like, I took my front pictures in both bad and good lightning so you can make your own idea. The pictures of my chest are unflexed. Back : https://postimg.cc/4KQSH3LP Front w/ good lightning : https://postimg.cc/R3ST8Ld1 Front w/ bad lightning : https://postimg.cc/XpKdbyps [link] [comments] |
| Approach towards 100-150 proper-form push ups? Posted: 12 Jul 2021 11:29 PM PDT I have set a personal goal for myself to complete 100-150 proper form push ups until the end of the year in one set (preferably under 2-3 mins). Right now i can do around 30 proper form push ups. What would be the best approach towards achieving that goal? So far, I have come across 3 methods:
This is the strategy I've been using for the past 2 months, they allowed me to go from 10 to 30 with decent results.
Not keen on doing this since my goal is more endurance-centered than hypertrophy-centered. So, should I stick to my current strategy? Or are there better methods for achieving the goal? [link] [comments] |
| Posted: 13 Jul 2021 10:33 AM PDT I will start by saying that I am currently at the upper range of novice/beginner when it comes to working out. I was hoping someone can tell me the pros/cons of a workout routine consisting of sets of various exercises (3 sets of pullups followed by 3 sets of dips etc) vs a workout routine of a circuit of various exercises (pullups, dips, pushups etc. then rest and repeat). The reason I am asking if that for the past six months I've been doing a circuit type of workout routine, which has shown great results, but I am wondering if I am not optimizing my workouts by not doing the exercises in sets of 3 or 5 or whatever. The main reason why I am liking a circuit type routine is because I feel its keeps my heart rate up for extended periods of time which adds a cardio/endurance element. It also allows me to finish my routine quicker as there is less rest time involved between sets. What I currently do is workout 3 times a week, each day is a different type of circuit. Day 1 I do a circuit of pullups/pushups/dips etc. Day 2 I do a circuit various exercises with kettle bells. Day 3 I do a circuit of various push and pull exercises using TRX bands (may eliminate this shortly and replace with something else as I can finally do a decent amount of pullups/dips; I started only able to do 2-3). I set my stop watch to 8 minutes, do 5-7 exercises with little to no rest in between, and then rest for the remainder of the 8 minutes (usually between 2 to 3 minutes). I repeat this circuit 3 times. [link] [comments] |
| Greasing the Groove for Handstand & L-Sit Posted: 13 Jul 2021 10:49 AM PDT Good morning BWF! Recently work has been picking up and with that I've been doing 9-12 hour days (start at 6AM) so I'm normally off around 3:30 -5:30PM. That being said I hop to the gym right after and get my session in. Normally a session lasts around 2 hours (Warm up/Prehab, Skill work, Strength, Cool down/Mobility). Lately things have been really busy for me after work (home life) so I can only now get around 45min - 1 hour sessions at the gym. As of lately I've been skipping skill work which is horrible because one of my primary goals is to achieve a Handstand Push Up and how am I going to get it when I barley even have time to practice my handstands. So my question is if its possible to grease the groove with my skill work during my work breaks or during work (lol :p) ( 2 10 min breaks and 1 30 min lunch) and if possible after work? Has anyone had a similar experience with this? If I can do it this way what is the best/fastest way to warm up? What would be the best approach because I'm focused on achieving a Handstand Push up this year! Side Note: Have a 15s FreeHS so far and 8s L-Sit [link] [comments] |
| Posted: 13 Jul 2021 11:05 AM PDT I haven't been able to progress my pull ups in quite a while and could use some fresh perspectiv and help with a better routine. I wanna train more specific towards pull ups, but I have mostly been lifting weights the last few years so I'm not very experienced in the bodyweight world. Quick info: I'm a rather big dude (195cm and 91-92kg). I top out at about 7-8 pull ups and can probably do 5 consistently for 5 sets. Been like this for the last 7-8 months. I could do like 10-12 reps last summer when I was lighter (about 85kg). Obviously losing some weight would be benefical, but I'm trying to get stronger now so I'm trying to eat in a surplus. Anyways, enough rambling, I could use some tips on a couple good workouts to really improve my pull ups. Appreciate any help. [link] [comments] |
| Posted: 13 Jul 2021 01:58 AM PDT Hey as you probably guessed from the title I recently reached a strength platue. For about 4 and months I've been training for pure strength on my leg days. I've been doing 1-4 reps a set of pistol squats for 2-4 sets. In 3 months my 1 rep max went from a pistol squat with 20 additional kilos to a pistol squat with 43 additional kilos (each leg). However as soon as I hit my new one rep max I stopped progressing. For more than two weeks I was unable to progress at all and last week I even noticed a small regress. I did some researching and found out that a deload in training may be beneficial for going through such phases. For a week I didn't train legs at all and for another one I only did 1/3 of what I usually do. As a result I noticed even more regress. So my question is what shall I do in order to overcome the platue? [link] [comments] |
| Posted: 13 Jul 2021 09:43 AM PDT So, few things about me: -17 yo -5'11 (~181cm) -148 lbs (67 kg) ~15~18%bf -tdee 2000kcal ? (i was eatting at 1900-2000kcal for two weeks to be sure about my daily calories intake and my wage didnt change at all) I thought about going for the 16/8 diet at my tdee maintenance (or 300 kcal below). I've read that I'll still loose some fat, and thanks to the noob gains (I've never trained strength workouts) I'll become more muscular in a short amount of time. Or should I lean bulk? If i dont't have to, i prefer to eat more ,,safe". Don't get me wrong, but I'm really scared of bulking; I dont want to become fat anymore. Btw I planned to workout reddit Recommended Routine My actual pictures: https://i.vgy.me/1wbmtI.png , https://i.vgy.me/Pd0GzZ.png Btw sorry for my poor English skills, I'm not a native speaker [link] [comments] |
| How do I begin training with gymnastic rings? Posted: 12 Jul 2021 09:02 PM PDT I have been doing bodyweight training for about a year now and i have gone from 75 kg's to 63 kg's at 5"7 height. Now, I am quite skinny fat, not much muscle also kinda weak and I am looking into gymnastic rings to build strength and muscle. I cant find any proper routine out there for beginners though. I don't really understand what I should be doing as a beginner, like what exercises should I be doing. How can I split my workout routines into push/pull/core days and things similar to that. How much rest should be in between and so on and etc.. Can anyone give any routines I can maybe start out with or play around with? Advice would also be much much much appreciated. [link] [comments] |
| Looking for possible feedback on how to do Glute Bridges while having a slight anterior pelvic tilt Posted: 12 Jul 2021 12:07 PM PDT I'm not seeking any medical advice, I was just curious if someone could give me some accurate feedback on my flute bridges. Between 8-10 years old, I had a compound fracture in my femur 2x. Luckily everything has been pretty much healed, though during the past couple years while participating in competitive sports a lot of other complications resulting from my fracture 10 years ago have came up—more specifically tending to have weak glutes, slight pelvic tilt, overused hip flexors, etc. For years I've been doing this exercise, though I've always struggled with wether I'm doing them correctly, or incorrectly. I've watched video tutorials and everything but I still feel like I am using too much of my lower back… Don't know if I'm overthinking this but if I could just get some feedback if I were to send a video to you that would be much appreciated. [link] [comments] |
| Splitting an A/B routine into weighted and unweighted workouts. Posted: 12 Jul 2021 01:08 PM PDT So 8 months ago I took the plunge into a BWF journey. I'm in my late 20s and after 3 failed gym routine attempts (3 months each) over the past 5 years, I've been pretty determined to make this one stick. Over the past 8 months, I've went from 135 lbs to 150 lbs at 5ft8. I started the first 3 months with the RR, and then moved to a PPL format twice a week, as I enjoy shorter daily sessions, as opposed to a full body session a few days a week. Over the past 5 months my PPL has changed to fit my learning journey, however, the core backbone of standard compound exercises balancing vertical/horizontal/pushing/pulling has not changed. Currently, I feel the need to change my routine up slightly to regain falling focus and decrease my workout time to around 60 mins per workout, as I don't want to burnout. My goal currently is to put on mass as I have a skinny frame still, however, my long term goal is to develop a strong but slim/lean athletic body, similar to that of a climber, tennis player, football player etc... I'm interested in changing my current A/B PPL routine which uses external weight and dropsets throughout both, to a routine that separates the weight, where A is weighted, and B is just bodyweight. I was hoping that this approach would allow me to focus more on strength within the A, and hypertrophy by increased volume within the B. Although, honestly the main reason is to create a bit of freshness in the routine to keep my self interested and consistent with working out. I'm trying not to get stuck in analysis paralysis, but, I figured I can still ask for some advice in terms of how effective this approach is? I was thinking of changing to this (excluding leg days which will remain unchanged): *Each workout has 18 sets, first 15 being the main work sets, and the last 3 being viewed as some kind of accessory/skill/finisher. ** Sets x (approx current/expected reps) exercise - weight -- Push A - Weighted 4 x (6) dip - 7.5kg 4 x (10) push up - 17.5 kg 3 x (7) ring pike - BW 2 x (15) decline push up - 7.5 kg 2 x (6) diamond incline push up - 17.5kg 2 x (6) mid crossover - heavy band 1 x MAX push up - 10kg -- Pull A - Weighted 4 x (6) pull up - 7.5kg 4 x (5) inverted ring row - 7.5kg 3 x (6) ring face pull - 7.5kg 2 x (?) lat raise - light band 2 x (10) banded shrug - heavy bands 2 x (30 secs) dead hang - 35kg 1 x MAX chin up - heavy band assisted -- Push B - BW 3 x (10) dip 3 x (7) ring pike 3 x (10) bulgarian ring push up 3 x (10) pseudo planche push up 3 x (?) ring chest fly 2 x (12) lo to hi crossover - light band 1 x MAX push up -- Pull B - BW 3 x (9) pull up 3 x (8) inverted ring row 3 x (10) ring face pull 3 x (8) bicep ring curl 3 x (12) lo to high pull with over head shrug - light band 2 x (1 min) dead hang - 17.5kg 1 x MAX chin up - heavy band assisted Any advice welcome. [link] [comments] |
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