Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-14
- Would it be possible to build noticeable muscle in the span of a month for someone who is scrawny?
- Alternatives to dips?
- Working away
- Pushups only working Inner Chest/Delts
- Workout plan needs help.
- Isn't training for hypertrophy a bad idea in advanced calisthenics?
- Scaling GMB Elements
- Help with anti-rotation~! No explanation for copenhagan planks?
- Workout program help/ review
- Could using too much added weight add the illusion of not progressing?
- How do you guys feel about this RR inspired routine?
- Pull-up Plateau
- Body Transformation(not so much lol) - 15 months
- I need help with my program
- Golfers Elbow from Muscle Ups- how can I maintain strength while sidelining hard calisthenics moves for awhile?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-14 Posted: 14 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:
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] |
| Would it be possible to build noticeable muscle in the span of a month for someone who is scrawny? Posted: 13 Jul 2021 09:19 PM PDT I'm a scrawny kid, and it's been bothering me more and more over the years. I run track and I'm active typically every day, however I have very bad social anxiety due to the fact that I'm extremely self conscious about how I look. I know it's silly, but I look nothing like my peers. I have zero muscle in my arms, and it just makes me feel pathetic. I'm not extremely underweight or anything, my BMI is only slightly below the 50th percentile and I eat regularly (not a lot of junk food tho). I just look scrawny. So do you think there could be any way I could build noticeable muscle in the span of a month? Would doing just pushups, dips, chin ups, and pull ups work? Or should I implement other bodyweight exercises or do something completely different? Plus would it be a good idea to just eat a lot of protein when I start? I appreciate any help or advice, thank you! Edit: Probably should've included this in my post, but last year I spent a few months working my ass off in quarantine trying to get gains. Crazy but I actually made progress, and I was so pumped up about it. However eventually I got more and more lazy, and I stopped caring. I still have most of that progress, but I've been very demoralized lately. [link] [comments] |
| Posted: 14 Jul 2021 06:56 AM PDT Hello, I'm a newbie here interested in doing the RR. The problem is I can't find a place to do dips, no proper kitchen counter, and all my chairs have no backs and is very slippery, so it's too short to use and actually quite painful to use even only as a parallel bar support hold. I have a pull up bar, but I can't afford rings as there are no seller in my country (at least online ones, import tax is shit here and delivery costs from outside the country is like 1/5th the minimum wage usually) and COVID haven't gone down yet so no searching offline. What should I do? Would pike push-up be a good alternative? Or should I try straight dips? [link] [comments] |
| Posted: 14 Jul 2021 07:42 AM PDT So I am getting sent to a remote site, no gym Just started a good routine and don't want to mess it up. Was thinking of doing the Arnold Schwarzenegger home work out Did the beginner version was way harder than I thought. I did add band assisted pull ups. Entered the exercises into Garmin connect and noticed Front shoulders, just below lower shoulders and lower back above the bum were all said secondary muscles. Sorry crap with muscle groups. How can I do a body exercise to target those? [link] [comments] |
| Pushups only working Inner Chest/Delts Posted: 14 Jul 2021 12:11 PM PDT I am doing them with the best form I can, I tuck my arms in at 30° and go all the way down, I can hold 5 seconds but will only feel my pectoralis minor and delts working, diamond pushups are really hard with good form and I can barely do 3 without my delts giving up (doing most of the work instead of triceps) or cheating. I'm really tired of working out everyday just to realize I'm trash at it and need basic classes again. [link] [comments] |
| Posted: 14 Jul 2021 08:01 AM PDT I've been doing bodyweight exercises for the past year or so but recently I've been adding running, (1 min on 1min off x15) HIIT workouts, and dumbbells to my routine. The issue I have is that my upper body is fairly slim but my hips and thighs have a lot of fat that I just can't burn off. My regular exercise routine is the running, then I do a 20 minute weighted leg workout, 20 minute bodyweight core workout, and end it off with a 20 minute arm workout with 10lb dumbbells. On other occasions I sometimes add a 30 minute warmup (10min leg, 10 min arms push workout, and a 10 min ab workout) my arms have started to get some definition in them but are still skinny. My thighs though still continue to hold on to fat and just build muscle which makes it look like they're just getting fat. I thought maybe a pilates thigh workout would work better? [link] [comments] |
| Isn't training for hypertrophy a bad idea in advanced calisthenics? Posted: 14 Jul 2021 05:32 AM PDT Moves like OAP, OAC, levers, etc are all functions of (mostly) pure strength. Won't training for hypertrophy possibly take away from pure strength, but add unnecessary size that doesn't contribute to the ability to do the move - and may even hinder you? Some might say "look how huge gymnasts arms are". Well, they train 6 days a week for many hours a day. Unless you are an Olympic athlete, or competing in calisthenics contests (or have some other need or desire to train 25+ hours a week), I don't see why we shouldn't, if possible, train for pure strength and away from size. I understand that some people want hypertrophy, and that's fine. I also understand that calisthenics is different from weight training in that there is a lack of precision in adding difficulty, necessitating the need for high reps of a movement before graduating to the next movement and also building tendon strength. What I'm saying is, all other things considered, shouldn't the calisthenics athlete aiming to do advanced moves err on the side of pure strength? [link] [comments] |
| Posted: 14 Jul 2021 05:07 AM PDT I'm working through Elements with a partner who is having difficulty meeting even the most regressed example provided in the Praxis videos. It seems to me that further regressions should be possible, but I'm striking out a bit on how to help my workout partner. Their main difficulties appear to be wrist strength/durability and ankle mobility, and the size of their belly (or maybe it's actually a lack of hip flexion?). Anything A-Frame based just adds up to a lot of pressure on their wrists, and they can't get the right hip angle to do things like Monkey Prep. I'm worried as we move forward and add more transitional movements, they'll have an even tougher time keeping up and grow frustrated. We haven't even really practiced the Frog yet, and it seems that's a much more ballistic move. I'm talking with them about recovery patterns-- it's possible the volume is too high. We're doing 3-4 Elements sessions per week, with a couple kettlebell workouts in there too. What other ideas do you have? What experiences do you have regressing GMB foundational movements for folks starting from a pretty bound up and junky position? Thanks!!! [link] [comments] |
| Help with anti-rotation~! No explanation for copenhagan planks? Posted: 14 Jul 2021 07:47 AM PDT The recommended routine not explain wtf we are supposed to be doing with copenhagan planks? Information on it is bad enough, and there's basically nothing on this subreddit (even when asked before the thread died and none of the information was relevant) explaining what we're wanting from it. I feel it in my groin and legs a lot but it's practically non-existent in my uh, "rotation-stabilizers". Even with movement, albeit my form is shitty with that. Compared to the side plank where I *did* feel it but it's way too easy now, I'd have to sit there for like a minute each side. Also I am completely willing to buy a resistance band for palloff-press but idk if I can mount it. I have rings and a pull-up bar, and then basic house stuff. [link] [comments] |
| Posted: 14 Jul 2021 06:10 AM PDT Sorry in advance, I know this subreddit is littered with post very similar to this. I thank anyone who decides to help me out. Not sure if this matters, but I'm 19 6' 165lb. I'm more of an intermediate when it comes to weight training, definitely not a beginner. Im basically asking if this routine is effect at training all aspects of my body, is it too little or too much volume, and if there is anything I should change to improve it. I try and train all aspects of fitness, but my priorities are in order; heart and lung health, mobility, looks and strength are equal. I should note that I thoroughly warmup and cool down every workout. All sets and reps for weighted exercises are the same, 4x6-8, followed by either 1xamrap or drop sets MWF (alternate with other workout) Overhead press, Bulgarian split squat, Weight pull ups, Romanian deadlift (May add in face pulls and glute medius work for posture, and to insure im training these often neglected yet essential muscles) TuThSa Planks or ab wheel, Leg raises or reverse crunches, Pallof press and cardio (anything I feel like 30+ min) MWF (alternate with other workout) Weighted dips, Romanian deadlift, pendlay row, Bulgarian split squat (Same as other day, optional face pulls or glute medius work). [link] [comments] |
| Could using too much added weight add the illusion of not progressing? Posted: 14 Jul 2021 12:07 AM PDT Just wondering if I wanna try & hunt for a reasonably priced 50 lbs dumbbell at the moment (used prices are still ridiculous). Currently using 35lbs. I can feel myself ever so slightly inching towards adding another rep to my max but it's a slow process. I had a thought and realized that if my rep count ends up being much lower do extra weight, it'll take even longer to add another rep through progress, which might make it feel like I'm hitting a plateau. Anyone with experience have thoughts on this? I'm not sure if there's really any benefits to adding additional weight, despite the countless comments/vids I've looked up on the topic. At the moment, I'm hitting 9 chinup reps with +35lbs, which feels like a comfortable range (not too high, not too low). [link] [comments] |
| How do you guys feel about this RR inspired routine? Posted: 14 Jul 2021 05:40 AM PDT I absolutely love the RR and truly believe that it's one of the best programs ever written, especially when it comes to full body routines. I always seem to come back to the RR after switching things up for a while, but the thing is that it's not going to help me unlock the handstand push-up as it's written. I've noticed that my overhead pushing strength is poor and it's something I should improve. Therefore I've decided to create an RR inspired routine split up into a workout A and B. Workout A is just the RR as it's written, but workout B is something I've added myself: The first pair is just like the original RR, the second pair consists of a HSPU progression and a hinge progression and the third pair consists of face pulls and a push-up progression. Workout B allows me to add some much needed shoulder work into my routine. Some of you might be asking yourself why I don't just do a split routine where I can do the exercises in the RR and some extra work on top of that. That's a good point, but I just really love the RR and I want to use the template to achieve my goals. What do you guys think about setting up my training this way? [link] [comments] |
| Posted: 13 Jul 2021 07:25 PM PDT I'm on week 18 of a bodyweight workout program. My pull-ups plateaued weeks ago. I alternate days on an over the door pull-up bar between pull-ups and chin-ups. Another problem with pull-ups is that I eventually start swinging back and forth particularly as I get tired. I'll list the program below. Any tips for breaking the pull-up plateau? I can get the first 10 then down to 7 then to 6 then I have trouble doing five consistently in a fourth or fifth set. Usually, I do what I can and then put a foot or two on a yoga ball with out stretched legs. Monday - 3 sets each Wednesday - 4 sets each Friday - 5 sets each 10 Pull-ups or chin-ups (alternated each workout day) 27 Push-ups [processing to 30 at week 33] 20 Core exercises [various things, something different each set] 30 Squats -I actually think the 360 squats/week have caused an overuse knee injury. I also run or ruck and recently started swimming. [link] [comments] |
| Body Transformation(not so much lol) - 15 months Posted: 14 Jul 2021 09:25 AM PDT This is my body transformation(not a lot compared to others that I've seen here, but it is something ! ) from March of 2020 to July of 2021. First of all, I am 17(16 when I started last year), I am around 178cm tall , weigh around 63 kg and I was kinda skinny when I started working out . Kinda skinny as in my lower body was fine but my upper body would be definitely called "skinny". I started working out with an app called "Home Workout" and just like many beginners do focused a bit too much on ab training, Even leg raises were really hard for me. I had split my workout into "Chest-Abs- Shoulders- Legs- Arms- HIIT", without realising how bad my workout routine actually was. There was virtually 0 pulling exercise and way too many push-up variations lol. But well beginners gains and testosterone of course gave me little gains that gave me enough motivation to keep working harder. Around June of 2020 I started to train pull ups 3 days a week, I had made a goal for myself , 3 pull-ups and 4 chin-ups by the end of the year. My first pull-up was , as you'd expect, fairly bad. Muscles in my back that I did not even know that they exist started aching . However, since it was my first time working out , even my weird pull-ups helped me get better at them, got me a stronger back and gave me a lil bit of muscle definition in the back. I kept on with the routine for a few months making small changes along the way. My posterior chain wasn't trained very well and I spent my whole day sitting . But since I wasn't a sporty kid anyway and barely did any in 2019 , I got good results I think. Little did I realise that HIIT wasn't doing much but since I had never taxed my body to that level they sometimes gave me this weird headaches. I wasn't great at HIIT as it was hard for me to keep pushing. But I tried the same HIIT routine a few weeks ago and I could do it really well and I didn't feel like I just killed myself. (I stopped doing HIIT around september of 2020) All this time I used to watch calisthenics videos on YouTube to keep motivating myself and get new videos of course, and I realised that my routine consisting of many small movements was kind of bad(really bad) . So I switched to Push-Pull- Legs. I also started getting interested in gymnastic rings around this time . I bought my pair of rings around october. My push-pull-legs routine was kind of like this :- 1.Push- Pike push-ups, push-ups and bench dips 2.Pull- Pull-ups, bodyweight rows, face pulls, Bicep curls
Although I did get a decent amount of muscle definition a little bit of muscle strength from my previous routine. This routine made me a LOT stronger. Muscle gains were also fairly good. But I think my push routine was kind of bad around this time. Even though I sucked in maintaining perfect form during pike push-ups, I still had decent shoulder definition and little chest. My arms however were still skinny, Hence the addition of ring bicep curls and tricep extensions. I kept making decent progress. I guess the pistol squat was the best move that I learnt around this time and although my pistol squat form is still not great , I am improving :) . And yes I did get those 3 pull-ups and 4 chin-ups by the end of the year :). Around the end of december, I learnt about RR Routine, I saw that people had built a decent amount of muscle with it. Tried it out. And I've gotta tell you, it was probably the best routine when it came to combining strength and hypertrophy. AND I got better at the moves due to the increased frequency, I started paying a lot more attention to form. I started watching this channel on YouTube called the Red Delta Project . Started giving a lot more attention to form. In February, I started having offline classes at college and I had to move to a new city and it was kind of hectic. I did not get enough time to do my old routine so tried to split my routine. Did just pull-ups one day, squats the next day and so on. Didn't work great and I barely progressed in the period from February to April. I did play football once a week, and worked out whenever I got time. Around February before I moved , I had the best body I had until then. Also my diet was pretty crappy as I had to eat whatever I got. Still managed to get around 60-70gm of protein per day I guess. COVID hit again in April and back to online classes. I was back at home and my diet and exercise was back on track. Reddit recommended routine again and decent diet built up my body fast and I started getting stronger and more muscular. I was also really happy with my results around this time since it had been a year since I started working out and I used to feel happy thinking , "On this day last year, this body and my ability to do pull-ups and push-ups were just a dream". How cool is that ? By the end of May , I changed my routine up a bit as having one rest day and doing a full body workout the next day didn't really fit well with my daily routine. So, I converted it into an Upper-Lower Split. And the progress has been good the last two months. I am also able to engage my muscles a lot better now thanks to Matt from Red Delta Project. My current workout looks like this - Upper- 3 X 5-8 , vertical push-pull duplet - (Chin-ups -> Band assisted Ring Dips) - 90-120 seconds rest in between Frog stand- 2 mins total 3 X 8-10 , horizontal push-pull duplet- ( Inverted rows -> Decline push-ups) - 60-90 seconds rest in between Anti-Extension exercise for core. Lower- 3 X 8-10 , Squat-Hip Hinge duplet ( Pistol squats -> Bridges)-90-120 seconds rest in between 2 X 10 , Explosive bulgarian split squats - 120 seconds rest in between Calf work. Pics:- Jun 2020(starting with pullups) Progression in common moves Push-ups- Sloppy form , partial ROM 10 reps to Decent form with more than 90 degree ROM , 25 reps Pull-ups - Struggling 1 to 5-6 with decent form, 7 chin ups Dips- Chair dips to Band assisted Ring dips Squats- Normal squats to Pistol squats Bridges- Bad form short bridges to good form short bridges/ full bridge/ one legged bridge with okayish form Rows- Didn't track em but yep got better at them. Also learnt the frog stand and tuck front lever hold and L-sit(not great form tho). How working out change my life? Hmmm, the changes aren't hugeee or anything but the results are totally positive.
Note:- I didn't spend a LOT of time working out and I didn't track my workouts properly as I felt it was a little too much. I just spent on an average around an hour to an hour and a half per day working out. I have got a lot of school stuff to do hence I can't focus a lot on working out. I don't track my calories or anything I just try to eat healthy. Also I am a vegetarian. However I have enjoyed my progress thoroughly, not only do I like the results but I also like this way of fitness, without too much stress on calories and tracking and this and that . This is something that I personally enjoyed :) . [link] [comments] |
| Posted: 14 Jul 2021 01:12 AM PDT Hello everyone, hopefully everyone is well. I need help setting up my training program it is been 8 month since i actually trained well the last two month i have been going to mma classes but i lost a lot of muscle lately so i wanna put a program and see what you guys think of it. -So my program start with 3 mma classes MonWedFri: The coach mostely do bodyweight excercises like pushups not alot mainly abwork and squats we do alot of schoulder work and alot of punching drills mostly cardiowork and endurence training. His training lack alot of pushing and pulling work so i am gonna do fullupperbodyworkout bodyweight : Thurs and tuesday: -For pull i am gonna start with 4 sets of pullups and 3 sets of bodyweight rows . -For push i am gonna do hspu and oapu 3 sets each and then 3 sets of bodyweight triceps extension . So my whole training in my opinion is lacking training legs with weight and biceps curls which i can't do bodyweight because it hurt my arm for some reason so i was thinking because after mma classes i have access to the weightroom i would do after Mon class 4 sets of squats and deadlift After friday class i would do bicep and some trap work and reardelt i don't know what excercises to do yet so if you have any idea tell me btw these are the muscles that are lacking thats why i want to train them . I had another idea to split the fullupperbody work into pull push doing the pull after mma classes. Ofcourse every training session have stretching sessions which i am pretty familiar with and i was thinking of adding a flexibility session a long one saturday just because i like to do them. I would love to hear your opinion and thank you for your time. [link] [comments] |
| Posted: 13 Jul 2021 04:04 PM PDT Hi guys, So I've been training for over a year now. I've worked myself up to an intermediate level of strength. I can do 4 consecutive muscle ups with none to minimal kip, can hold a straddle front lever for about 5s, and am on my way to getting the advanced tuck planche. However, recently (this has happened before) I've been experiencing pretty sore elbows on the inside of the joint. I believe the term is Golfers elbow. I've looked into the issue and wrist mobility and wrist stretches are a common remedy to get blood flowing. I'm also using some boxing wraps to compress my wrists to further increase the blood flow to them. My first question - does anybody have any other tips to recovering from sore inner elbows caused and exacerbated by the transition on the muscle up? Secondly, I am a boxer and today my coach had a go at me for doing excessive Cali training because he says I should focus on my boxing and not open my body to potential injuries that will severely reduce my ability to fight. So I'm considering really dialling down on my skills training for calisthenics - essentially front lever and planche. I want to know if anyone has any tips for maintaining this strength I have accumulated while focusing more primarily on my boxing? I am 24 years old and 6"2. I don't see myself boxing for more than 1-2 more years. My ancillary question to you guys is: if I sideline calisthenics and only train lightly for a couple of years, do you think I will have the ability to pick up my skills in a couple of years and continue to progress? Is there an age barrier with any of this stuff? I'm confident I can but I just want the thoughts of others on a similar journey. Cheers! [link] [comments] |
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