Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-20 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-20
- 100 pushups a day - caused a lot of shoulder issues :-)
- I created mp3 timers with a beep every second and at various intervals
- As a noob, how important are rest days, even if I'm not sore?
- Greasing the groove soreness
- False Grip Injury
- Books about healthy habits that are based on science
- Quick Questions on the Recommended Routine
- Extremely bad shoulder external rotation on left arm compared to right?
- Stuck in progression. All help is welcome!
- Calisthenics or Lifting Weights?
- Concurrent Periodization routine
- Front lever and human flag workouts
- Can't even do basic workouts and I'm completely lost.
- My Beginner Upper Body Workout
- Rotator cuff injury, what's your experience? What should I expect?
- Feedback on my Routine
- Rings assist device helped me through a recent injury
- Need Advice - Strength Imbalances.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-20 Posted: 20 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] | ||||||||||||||
| 100 pushups a day - caused a lot of shoulder issues :-) Posted: 20 Jul 2021 12:45 AM PDT Hello there, i was inspired by one of those "100 Pushups a day for 30 days and see what happens" videos and decided to try it. No idea how many days it took me but eventually i was able to do 100 pushups a day and actually became pretty fit and strong. At some point however my left shoulder started to hurt - like from one day to the next. I think its due to shoulder impingement because i really worked and even grew my front delt. Haven't done pushups in a while due to this but would like to start again. What exercise would be best to offset this push motion? Maybe mounting a pull-up bar halfway in my door frame and pulling up, as to have an exact 'reverse' movement of the pushup? Or a face pull? Thanks! [link] [comments] | ||||||||||||||
| I created mp3 timers with a beep every second and at various intervals Posted: 20 Jul 2021 11:06 AM PDT I created mp3s with a beep every second and a higher beep on intervals varying from 5 to 15 secs for isometric practice. There is a voice at the beginning that reminds you what the interval of the mp3 is. I'm a music producer, so it was no big deal to do this, easier than to mess with an app (for me), and I will use these for my isometrics for now on and wanted to share it here. If you don't find it useful or there is an app that does this, then you don't have to download it. If you find it useful, great! :) The zip file with the mp3s is below. [link] [comments] | ||||||||||||||
| As a noob, how important are rest days, even if I'm not sore? Posted: 20 Jul 2021 11:07 AM PDT Hey all! I'm new to calisthenics and have been at it barely two weeks. I'm 30m, 6'2", and 165lbs. I sit at a desk all day and haven't been active in many many years. My goal is to get more in shape, and eventually, I'd like to put on a little muscle weight (not sure how far I can get with just bodyweight exercises). This is my current routine.
By the end of the 4th circuit, I am absolutely busted. The squats are what really take it out of me. At the end of it all, I'm dead, laying on the couch for like 10 - 15 minutes, just recovering. The guide I'm following recommends I do this routine every other day. Even though I am absolutely exhausted at the end of the workout, I don't find myself being very sore the next day. With that in mind, is it still important to take rest days? I don't want to hurt myself, especially as I'm just starting, but I thought I'd be sorer than I am. Thanks for reading! [link] [comments] | ||||||||||||||
| Posted: 20 Jul 2021 08:42 AM PDT About 2 weeks ago I started greasing the groove for pull ups having been recommended it here and my max was 4 so I'm doing 2. I retested the other day and I can do 6 which is cool, but I have real soreness in the muscles around the armpit area. I think it's called the teres major? It doesn't hurt and I'm sure I have good form based on all the videos I've watched, it just feels like the muscle soreness you get when you train a body part heavy or train it after a long period off. I still feel fresh when I go to do my 2 pull ups in terms of energy apart from that area around the shoulder, the one that sort of wraps around from your back to your chest. I feel its soreness everytime I do a pull up so the question is, is it fine to continue or is that a sign of something, like time off needed and if so, does taking a few days off impact greasing the groove? [link] [comments] | ||||||||||||||
| Posted: 20 Jul 2021 11:48 AM PDT I hope i am not violating rule 2. I do not need any medical advice. I just wanted to tell you about my injury and to be very carefull when learning the false grip. So I was doing very good with regular pull ups and I trained them very often. I decided to start learning the false grip to get better at different exercises and to set a foundation for my grip strength. The story: yeah i warmed up as usual: my wrist, elbow, shoulder, neck, back and so on. Did some regular pullups and rushed into the false grip on the bar. First my grip started to glide away very fast. Then i used some liquid chalk to get it done. After some pullups i thought nice, i skiped some progressions everything is ok and this could be a nice start into my false grip grip journey. Some days later i started to feel a strange pain in my wrist. Ignored it. After some workouts my forearm muscles started burning during a workout and my outer forearm (extendor) muscles were in great pain. I thought okay, i am doing to many pulling excersises i will switch to push. On the same day i went to the hospital to check if everythink is okay. They diagnosed a tennis elbow in initial stage. I overstreched my extensor muscles in my forearm. It could take weeks to recover from that. Totaly my fault not warming up correctly. TLDR: Overstreched my forearm extensor muscles and tendons. Now suffering from tennis elbow. [link] [comments] | ||||||||||||||
| Books about healthy habits that are based on science Posted: 20 Jul 2021 11:43 AM PDT I hope this is allowed on the subreddit since I couldn't find a subreddit for fitness books nor seemed the book recommendation subreddit to be the right crowd. So basically every time I have tried to search for books about habits I end up with the same lame books about how to make habits stick - Which really isn't a problem for me. So my question is if any one can recommend a book that tells me stuff like "get enough sleep, drink enough water and use a moisturizer" but you know a bit more in depth and scientific. I hope this fits the subreddit since I really want to take widen my focus on health on areas outside of my exercise time. [link] [comments] | ||||||||||||||
| Quick Questions on the Recommended Routine Posted: 20 Jul 2021 11:37 AM PDT Hi Reddit, Been following the RR the past few weeks and love it... Just had a couple questions that I was curious on.
Thanks!! [link] [comments] | ||||||||||||||
| Extremely bad shoulder external rotation on left arm compared to right? Posted: 20 Jul 2021 11:07 AM PDT I (21M) spent hours during summer raking up lots of cut grass and the repetitive movement ended up causing a lot of discomfort at the back of my left shoulder (I'm left handed). I was constantly bringing my left arm back at an upward angle into internal rotation. Anyway, back in January I wanted to add pull-ups into my routine but found that the external rotation on my left arm is lacking a lot. If I have my arm pointed out like they would be at the top of a pull up my right arm is fine (my forearm points straight up) but my left arm is about 15 or 20 degrees short of straight up. I've had to stop with pull-ups just now simply because it's likely I'll injure my shoulder. If I stretch my lats and chest I see a slight improvement - especially when I externally rotate my arm when my upper arm is at a right angle to the floor (this gets to vertical) – but as I bring my arm down and engage my lats more my range of motion really isn't good (like 45 degrees from vertical). I try to do some external rotation end-range isometrics after stretching my chest and lats but it doesn't seem to be doing much. Any ideas on what I should be doing to solve it would be great since I've been trying for months now. Thanks [link] [comments] | ||||||||||||||
| Stuck in progression. All help is welcome! Posted: 20 Jul 2021 01:23 AM PDT 25 year old male. started the rr ~1 year ago and couldn't do normal push-ups nor a pull up. weight ~57kg/126lb diet: breakfast: 50g oats with 120ml almond milk and a banana lunch: 2-4 slices of bread with peanut butter dinner: A plate with vegetables, cooked potatoes, and a piece of vegan meat desert: yoghurt with fruit after training: protein shake (I need to eat way more, but it's hard) I started training a year ago. I try to follow the rr three times a week. warmup: jump rope ~7,7,7 pull ups, ~5,5,5 left leg, ~3-3-3 right leg pistol squats (Dont judge me, they are fun! I know I should switch this for squats/lunges, I just hate leg training) ~6,6,6 ring dips, ~10,10,10 romanian deadlifts with 10kg dumbbells ~10,10,10 ring rows ~10,10,10 push ups ~7,6,5 straight leg raises and finish with a hold with knees up only
I finish my workout with handstand practicing https://pixeldrain.com/u/fyL7GAPj Lately I am kinda stuck in all of my progressions. Even the handstand is not getting better. Any advice is welcome! Form checks, diet tips, handstand tips, just anything haha. Thank you for reading! [link] [comments] | ||||||||||||||
| Calisthenics or Lifting Weights? Posted: 20 Jul 2021 04:45 AM PDT Hello. I'm a 14 year old boy and recently got into calisthenics. We don't have a pullup bar at home and I've heard door pullup bars aren't that good in terms of safety and limitations (front lever, muscle up, etc). My dad goes to the gym and I asked to go as well because it has pullup bars and weights for if I wanted to make squats, pull/chinups, etc harder (when I'm strong enough). So tonight I went and the only thing I used that I couldn't use at home was the pullup bar. I would do weights mixed with calisthenics but I've heard it stunts your growth. So just curious, does lifting weights stunt growth? If not, is it okay to mix it in with calisthenics? [link] [comments] | ||||||||||||||
| Concurrent Periodization routine Posted: 20 Jul 2021 07:30 AM PDT I wonder what you guys think about this routine, made good progress so far but it´s difficult to cover everything. I split in Upper and Lower Body with one intensity and one volume day for each. In this post i will concentrate on the Upper days only because there are my main goals, which are muscle up and handstand push up. The idea of this periodization is to build muscle and strength at the same time. This is the current routine for this cycle, every 4 weeks switching exercises. Upper Intensity: A1 5 x 3 Explosive Pull ups (Lower Chest height) A2 5 x 3 Ring Pike Push ups (max pike, deep) B1 3 x 5-8 Weighted Ring Pull ups C1 3 x 5-8 Weighted Ring Dips D1 3 x 5-8 FL Row Progression (Tuck FL Row) E1 3 x 5-8 Planche Push up Progression (PPPu) F1 3 x 12 Ring Bicep Curls F2 3 x 12 Ring Tricep Extension F3 3 x 12 Ring Face Pulls Rest between supersets 60s, rest between exercises 2-3 min Upper Volume: A1 5 x 5 Banded High Pull ups A2 5 x 10 Pike Push ups on Parallel Bars B1 10 x 10 Neutral Grip Pull ups B2 10 x 10 Dips on Parallel Bars C1 5 x 20 Inverted Row C2 5 x 20 Incline Push up on Low Bars D1 3 x 15 Banded Trap raises D2 3 x 15 Banded pull apart Rest between supersets 60s, rest between exercises 90s Lower days are a mix of Pistol Squats, Lunges, Single leg RDL or Single leg glute bridges, Calf raises and Hanging Leg raises. Do you guys have some thoughts on this? [link] [comments] | ||||||||||||||
| Front lever and human flag workouts Posted: 20 Jul 2021 12:14 AM PDT Hi. I want to learn human flag and front lever, im doing 4 workouts per week - 2 for human flag and 2 for front lever - i want to know are these workouts reasonable? Human flag(4 sets per exercise):
Front lever(4 sets per exercise):
What You will change or remove? :) [link] [comments] | ||||||||||||||
| Can't even do basic workouts and I'm completely lost. Posted: 19 Jul 2021 07:47 PM PDT I used to be skinnyfat but joining college really took a toll on my mental and physical health, I graduated now I want to get back on track with my health and fitness I have gained around 55 pounds since past 5 years, when I was 17 I used to do cardio workouts everyday, I used to continuously Sprint for 20mins without stopping now I can't even run for a minute properly, I'm out of breath halfway, not just that I can't even do a single pull up, push up or even a sit up, it's so embarrassing cause I'm almost 23 and usually strength of men peak at this age, I don't know where to start or what to do, any advice ? [link] [comments] | ||||||||||||||
| My Beginner Upper Body Workout Posted: 19 Jul 2021 11:56 PM PDT Please be as brutally honest as possible, I wanna improve! My Goals: Increase Size and Strength, especially in the back. I'm still a beginner, I've been doing bodyweight training and calisthenics for about a year an a bit with really horrible consistency, so my results have been minimal. Warm up - Bridge - Cuban Rotation - Over and Backs - Shoulder Rolls (pushup position) - Wrist Stretches and activation - Hip Mobility - Push-up Hold. - Wall Slides Set 1 : Push (emphasis on chest) Dips (x15 total) Full Tension Push-ups (x10) Pike Pushup on floor (x8) Elbow Bridge (on Break) Set 2: Pull (emphasis on traps and lats) Pull-up Hold and negatives alap (x3) Inverted Rows (x20) Face-pulls (x15) One Arm Rows (2 sets to failure) Set 3: Shoulders and Arms (emphasis on shoulders and grip) Tricep Dips (x8) Planche Push-ups Reverse Curls (to failure) Lateral Raises (3 sets) to failure Tricep Extensions (Tiger Push-ups) Mini Set: De-load, few moves to hit all and moves to tire Explosive Tempo Rows or Row Hold Table Curls Face-pulls Explosive Pushups (outside) [link] [comments] | ||||||||||||||
| Rotator cuff injury, what's your experience? What should I expect? Posted: 19 Jul 2021 01:47 PM PDT **Background** M25 - 6 weeks ago I decided to get back into the gym, after 2 weeks I felt pain in my shoulder (RC and I didn't know). I worked through it for a few days but stopped when it got bad enough to limit me on light weight lateral raises. I went to the doc and they thought it might be a sprained lat since I had a lot of consistent pain in my lat at the time. Told me to rest 2 weeks and gave me NSAIDs. Over those two weeks, early on it was pain in my RC when I opened a door or turned a steering wheel and then later it was mostly just bicep tendon pain. At the end of week 3 it had actually just about cleared up....so I had the brilliant idea to go golfing lmao. I didn't know better, saturday I went to the range for an hour to test the waters and it felt fine during and after. A little popping in my shoulder during a swing but I didn't think much of it. Sunday went and played 18holes with the intention of stopping if it hurt at all. It never did. I finished 4 hours later, left at noon. No pain the rest of the day or night. Wasn't until Monday evening it came back, pain was probably the worse it's been ranging from my RC down my bicep tendon. That was 2 weeks ago. As of today the pain is better but still consistent (like a 4 or 5). Resting hurts, something as simple as sitting on the couch is painful, walking long distances hurts, funny enough using it doesn't hurt and I have full ROM. I saw an acute orthopedic Dr last week who said it was most likely RC tendinitis. I asked how they knew it was tendinitis instead of a full or partial tear, and they said they couldn't without an MRI. They recommended PT and a follow up in 6 weeks. So I feel like I didn't get many great answers but my PT eval is set for tomorrow... **Question:** Is mine that severe? I have all the basic symptoms except for the impacts on mobility and ROM. I can't find anything on a RC injuy (more specifically a tear) without any impact to ROM. I can fully move my arm but there is some pain, mostly after I move it not really during. Has anyone had a RC injury or a tear that didn't effect their ROM? What should I expect? Is the daily pain I have just my new normal? Will I recover but just be left with flare ups if I do simple movements? Can I golf again? I read some people that say there's never went away and others that say a full tear cleared up a few months later and they were back to benching their max or rock climbing a few times a week again. I feel like I see so many things all over the place and I just don't know what to think. [link] [comments] | ||||||||||||||
| Posted: 19 Jul 2021 04:24 PM PDT I have been working this routine for a while now, and have seen some decent results. I am concerned that I will not be able to maintain a progressive overload reasonably, and that maybe there is a way to slightly improve upon this routine. I hope to receive some constructive feedback on how to make this routine better, and also improve it for longevity. I really enjoy the repetitive nature of the routine and don't really feel like I'm neglecting anything major, but I hardly know what I am doing. I am 36 year old male, 5'11", 195lbs @ 12% BF. My goal is to lose another 3% BF (I know this has more to do with diet than exercise, so I am cleaning that up and nailing down my meal prep) and continue to grow muscle over time. Mon, Wed, & Fri: 10 rounds of - 8 dead hang pullups - 15 diamond push ups - 15 shoulder shrugs with 2 x 35lb kettlebells - 20 air squats *Sometimes this is just 100 pull ups, 200 squats, 150 diamond push/Pike push ups, and 150 shrugs to spice things up. Tue & Thur: - 200 body builders style burpees *I will mix up the variations occasionally to be 6 count, 8 count, Navy Seals, but pridomenantly do 6 count. I typically run about 5 miles a week. Usually on the weekends. I like to do 10min of jump rope or a 3/4 mile jog as a warm up each day. Lastly, I try to do some accessory/supplemental work with bands (pull variations, bicep & tricep work, and shoulder stuff) and 100lb sandbag (hinge variations sandbag get ups. I will also do some ab work 2 times a week. Again, I appreciate any feedback that would take this routine to the next level. [link] [comments] | ||||||||||||||
| Rings assist device helped me through a recent injury Posted: 19 Jul 2021 07:04 PM PDT Ive been doing calisthenics for around two years, mainly focusing on the foundationals at this point and using them as a platform to stay strong and fit. so i can do a back lever, ring muscle ups and straddle front lever, bit piked, not all that good really, but whatever that is my level, planche is on the way and i can press handstand. recently i got injured and after putting in so much work i really didnt want to lose too much progress , so i made a Rings assist device, which reduces your bodyweight and still permits some kind of workout, which i STRONGLY desired. needless to say i absolutely loved it. it provided that bridge i needed to do some safe exercise and keep me feeling like i was not losing progress. as im now able to return to training, i can see that the device doesnt really build muscle and really for me was a great tool for my rehab and to keep me active. it was heaps of fun and i still have so much to learn on it and have managed to incorporate it into my weekly routines. i have a few examples on youtube for those that are interested https://www.youtube.com/watch?v=Q4pWzq-DcC4 [link] [comments] | ||||||||||||||
| Need Advice - Strength Imbalances. Posted: 19 Jul 2021 05:36 PM PDT Hello BWF, If you don't have the time to read all this skip to the third paragraph, if you have time and you wanna read my "entire fitness background to this day" and maybe get some motivation, then go ahead;) I am a 15yo M who got into fitness and bwf specifically this year. I have always been very skinny, pretty weak, and spent hours sitting and playing video games which harmed my coordination, form and physical activity. At the beginning (Nov2020-feb2021) I would go on a run and do an ab workout from the Adidas Training app since it had some nice casual exercises for beginners apart from core work. Though, all these months were very unconsisted, due to school and home renovations leading to no space to move a muscle. Anyways, I got my first couple of pull ups and some nice lil abs that got me some dignity from friends. I continued doing basic workout plans from the Adidas app but also practiced more on bar and rings. Today (july2021) I am able to hold a 6sec floor L-sit, german hang/skin the cat, max pull ups is 15 and I am getting close to a solid form (but short) straddle FL. If you read it all to here then first thank you, and if you are a beginner like me I just want to tell ya it is all possible! If my weak ass gamer physique made it to more than 10 pull ups you can also get there! Don't give up. However, I am currently doing a morning mobilty routine 6 days a week but I don't have a solid bw workout and I am really confused on what to do when it comes to strength training, and here's why - [real question starts from here] although I am able to do more than 10 pull ups and have some solid advanced FL/L-sit holds, I really struggle with some other basic fitness elements - my max push ups is 20 and on the average day I really struggle to do more than 5, and I can barely do a dip. I am guessing it has something to do with specific muscles, and I need to work on my chest and triceps... I really feel the soreness in my arms when I do dips and push ups... Focusing on skills that I am progressing at is tempting but I know I need to build the fundamentals, what should I do? Will it be smart to do the RR while focusing on pulling strength and other things in addition to dips and push ups simultaneously, or should I really work hard to clear these imbalances first before continuing, with a pushing and dip focused workout? Or maybe just GtG on these two? I am sorry if this is too long and I gave too much non-relevant info, but thank you for reading this, any advice would be great! Cheers [link] [comments] |
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