Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-23 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-23
- [22 to 23](Male) 165cm (5'4) 1 Year Results of Daily Training - 46kg to 58Kg (101-127lbs)
- Did my first pull-up! (started in March 2021 (M) 40's)
- Off-ice Goalie Routine
- Is this too much volume for a full body routine?
- (19F) not-a-total-newbie gaining muscle without a bulk? (aka at maintenance)
- Modified Program
- Got MRI and now I'm so scared
- Can Being in a Calorie Deficiency Affect Growth?
- Can I expect results with this daily 20-minute workout routine?
- Weighted Vest Replacement Weights
- Bodyweight pull up issues??
- What happens to my muscles i eat less (but not "little/so little") protein before/after a HIIT workout
- Is this a good fitness and good regimen as a teenager?
- My suggestions on how to train the muscleups/weighted muscleups
- Bar park routine improvements to progress faster?
- Possible Labrum Tear, anyone have a positive experience with PT?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-23 Posted: 23 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] |
| [22 to 23](Male) 165cm (5'4) 1 Year Results of Daily Training - 46kg to 58Kg (101-127lbs) Posted: 22 Jul 2021 06:25 PM PDT Hello once again!, as promised here are some updates, I thought that it'll be a good opportunity to create an update because I hit 1 year of daily training, so here I am to show you some of my progress so far. As a resume I started working out in July 2020, was very skinny, and quarantine was not helping, decided to make some changes in my life and download a free app, that's when all started, have no money to afford any kind of equipment so just decided to grab a pair of chairs, use a little bit of imagination and create my own gym at home. This was all that I Had, was more than enough, actually, I'm still using these :) If you want to know a little bit more you can check my previous posts to get more info: So what I've been doing?, just keep grinding on this ThenX app haha, right now I'm on the advanced level routine, been repeating some of the weeks because some exercises are really hard, such as inverted row pull-ups, archer pull-ups, etc. I found a job in February and started working, as a consequence my workout routine went from like 5-6 days a week to 3-4, some weeks more, some weeks less, and lately is getting hard to exercise outside because here in Uruguay is winter and is raining a lot, so the progress got slower. So here are some numbers:
Right now I'm focusing on getting stronger, really want to hold the Front Lever for a long period, doing a lot of negatives at the moment. Aiming to unlock the handstand to a 90-degree hold too, been working a lot on my arms/shoulders, doing a lot of negatives, and handstand endurance. My goals for the next year are to hold the front lever for at least 10 seconds, and maybe start training for planche, will see :) Most memorable skills achieved during this year:
Yup, this kind of thing keeps me motivated, a year has passed already, looking back in time I can now really see the difference, consistency is key and the best thing that you can do, make it a routine, and keep grinding, set some goals and you'll make progress in no time, promised. Last but not least album of pictures with dates: Thanks for reading and have a great day! maybe I'll be back for the 2-year update :) Edit: holy this blow up, thanks for all the great comments and those who find this inspiring, means a lot to me, really appreciate it!!, hope the best for all of you out there, keep strong! Edit2: some of you are wondering about my diet, I don't really have one but as I mentioned on the comments it's around 2400 to 2700 calories, lots of meat/chicken, milk and overall healthy food, I drop weight so fast, it's crazy so I try to compensate that eating all that I can, my rule it's to drink a 1lt smoothie with milk and bananas every day, but yeah that's all! [link] [comments] |
| Did my first pull-up! (started in March 2021 (M) 40's) Posted: 23 Jul 2021 12:52 AM PDT I am in my 40s and never did much weight training in my life. I have a gut that I've had since I was a child, but I was never seriously overweight. I just maintained a level of fatness throughout my whole life. I am about 6 ft tall and was between 70-72kg when I started BWF. I started doing BWF in March this year and went through the beginner routine then started the recommended routine and personalized it a little based on my equipment, but keeping generally to the progressions there. Today, I am about 75kg and successfully completed my first pull-up. I had previously done some chin-ups, and yesterday I was able to get half way up twice. I figured that I could do a full pull up if I just pushed hard and today I went for it, and was able to get there. I just wanted to thank the community. This is my first time posting here, but I have been reading here and in discord (where I posted a couple of times with questions). I really think the BWF is great because it allows people with any skill to start working out even someone like me who is rather weak, in my 40s and starting really late. So many times I see young people on here posting their progress and its great, but we don't hear from the older starters like me too much I think. Even my wife commented to me the other day "you have an ass!" It was funny thinking about the fact that I have a butt for the first time in my life after doing so many squats and glute exercises. Thank you all! [link] [comments] |
| Posted: 23 Jul 2021 10:17 AM PDT Hey everyone! New sub here and looking for some advice. For starters I'm 27M, 5'9, ~135lbs. Skinny dude. Used to be in better shape before knee injuries and subsequent depression stopped me from doing sports or having the motivation to take care of myself. Last year I decided to stop feeling sorry for myself and hired a trainer/physiotherapist. 3x a week we would workout together rebuilding muscles, increasing my range of motion, and getting me into a routine of keeping my body moving and healthy. Last winter I rewarded myself with goalie gear and started doing on-ice exercises in leg-pads getting reacquainted with the movements (dropping to knees, sliding post-to-post, popping up from knees to skates, etc.) I'm now back reffing hockey 3x/wk and playing goalie 1x/wk. The season is coming to a close soon and during the off-season I plan on working on my overall physique with the RR and some added exercises so I can bulk up and be confident about my body again but I'd also like to add some stretches and exercises that are pointed towards the explosiveness of playing goalie on the ice which is where the advice I'm seeking comes in. What I'm looking for are exercises that will build muscles that will help me add explosiveness to my game. Ankles, calves, quads, hip rotation, and core are the major players (pun intended) here. I have access to a gym in my apartment but it's really basic stuff. Standard bench (no incline or decline), dumbbells, bands, EZ bar, barbell, stationary bike, etc. TL;DR: knee injuries sidelined me for years. Worked through physical rehab and now back on the ice pain free - looking to strengthen body and add explosiveness for off-season regimen. Have really enjoyed the amount of knowledge and support this community offers. Thanks in advance and hope everyone has a great weekend! Kukwstsetsemc [link] [comments] |
| Is this too much volume for a full body routine? Posted: 23 Jul 2021 07:12 AM PDT So about seven months ago I came accross this sub in search of a good bodyweight workout routine. learned about the RR and bought rings to go with it. helped me progress a lot and now I stand here / denotes that I switch between these exercises every couple of weeks. warmup as mentioned in RR
this is where I make few modifications
failure for every exercise. overall this takes around 2 hours 15 minutes as I start getting gassed around around my pullups set. As you can see this is quite a commitment for me. This past month just starting the workout takes 15 minutes me hyping myself up for it and as a student giving 2 hours straight to something is getting bit hard for me. these soaring tempratures don't help either. I believe the only option left for me is to start using a split but I am not very informed about the splits. What do you guys make of this? how can I design a split so that my sets throughout the week remain uncompromised. Any recommendation about what you follow? [link] [comments] |
| (19F) not-a-total-newbie gaining muscle without a bulk? (aka at maintenance) Posted: 23 Jul 2021 09:50 AM PDT hi! first off, I'm sorry if this doesnt belong in this subreddit !! so I (19F) have been doing calisthenics seriously for maybe 3 years? and ive made some good progress imo!! from being unable to even do a pushup, i can now do 10 strict pullups (on the first set lol) a few messy straddle oapu, some assisted hspu, lots of pistols, etc :D however, while I was training these past few years, I was struggling with some pretty terrible disordered eating. I was DEFINITELY undereating, and became super lean (not in a good way) :// luckily, I've been in recovery for a few months + gained some MUCH NEEDED weight + seem to be maintaining w/o tracking anything. my calisthenics are going alright as well— I'm starting to add in some weighted progressions (which is fun!)!! the issue is, I want to start shifting my goals toward some hypertrophy. but, as I understand it, hypertrophy requires eating at a surplus… given my history w/ eating though, I dont think that this is a good idea. even just tracking food may lead to negative thoughts, and id rather avoid that! is it possible to achieve hypertrophy through calisthenics and eating maintenance? especially coming from a not-a-complete-newbie standpoint? thank you so much!!! [link] [comments] |
| Posted: 23 Jul 2021 09:15 AM PDT Hey everyone, I've been following the rings program by bodyweighttribe (https://bodyweighttribe.com/wp-content/uploads/2018/08/bodyweighttribe.com-Gym-Rings-Workout-For-A-Greek-God-Physique-Easy-To-Follow-Routine.pdf) I completed the first four weeks while increasing sets / reps / etc for progressive overload, then decided to take a deload week before starting phase 2. After this, I wasn't able to do as much as I could before, and starting feeling much more tired. I think I've been doing too much. Do you think it's okay to reduce the sets of the main exercises to 2 rather than 3-4, and the other exercises to 1 instead of 3 until I build up more strength? I really want to stick to this program because I like the PPL split schedule and the variety of exercises. It's also nice for my personal schedule because each workout doesn't take as long. [link] [comments] |
| Posted: 23 Jul 2021 08:37 AM PDT I got an injury from sprint and after experiencing pain for 20 days and PT, I got MRI. Results were: 1) L3-L4 level–Biforaminal protrusion–abutting bilateral exiting nerve roots . 2) L4-L5 level–mild bulging bilateral traversing nerve roots and mild compression of bilateral exiting. My doctor told me there is nothing I can do and he gave me some nerve relaxant medicine. I'm so scared as I googled this and read about other's stories after this. What should I do? Is there any exercise I should do or avoid? Should I go for second opinion? Many questions are popping up in my mind at the same time. I'm confused please help. Thank you for reading. [link] [comments] |
| Can Being in a Calorie Deficiency Affect Growth? Posted: 23 Jul 2021 08:25 AM PDT Hi! I'm 16 M (178cm/f5'10" and 75kg/165lb). This post is about a very simple question, whether being in a (not huge) calorie deficiency affects growth. Here is how I look (flexed and unflexed) So really I am asking for advice on this community on whether I should mass, cut or do something else since I don't want to sacrifice my growth. Strength stats (if relevant): Pushing: can do back clap pushups and bad form one armed pushups [link] [comments] |
| Can I expect results with this daily 20-minute workout routine? Posted: 23 Jul 2021 07:48 AM PDT I've found what I believe to be a great daily full-body routine on YouTube and I was wondering if I can expect to see results (eventually) with a routine like this. For some context, I'm 28 years old, male, about 5 feet 11 inches, and idk maybe like 160 pounds. I'm already in decent shape but I'd like to define my muscles and grow them a bit, you know? Anyway, the YouTube channel is called "BullyJuice", and here's the link to the specific video for the 20-minute Full-body routine: Additionally, here's the full routine:
I've done the routine for 4 days so far, and I can definitely feel soreness in my muscles, so I'm assuming that's a good sign. The workout is also making me pretty sweaty. So what do you think? Does this sound like a good 20-minute daily routine that is likely to eventually produce some visible results? Also, should I take a day off every once in a while with a routine like this? Thanks! [link] [comments] |
| Weighted Vest Replacement Weights Posted: 22 Jul 2021 07:00 PM PDT I purchased a Gold's Gym 20 lbs adjustable weighted vest similar to this one a while ago, and unfortunately my movers lost some of the 1 lbs packets during the move. Would anyone know where I can order replacements? No one seems to have just the weights. I plan to incorporate the vest in my bodyweight exercises and rucking. Thanks in advance. [link] [comments] |
| Posted: 22 Jul 2021 12:38 PM PDT Hi guys, quite upset here. I can do a higher than bodyweight pull up (in my case, that's a +75kg pull up). Can also do a +60kg dip about 2 years ago. Unfortunately my body is now riddled with absurd muscle imbalances. I've read that some people in a similar situation (climbers usually) train antagonist muscles. However for me, I trained chest and ended up impinging both my shoulders big time. Please help as I've developed bad posture pains and headaches/tight upper traps. (Anterior pelvic tilt and Upper crossed syndrome/slouched shoulders) Usually stretching ends up reversing quickly/not helping as my opposing muscles aren't strong enough to maintain it. I really hope I can turn this around as this has ruined my entire life, the chronic pain over the past 4 years is ruining everything. With present knowledge, I'm still stumped! Looking forward to some great responses!! Thanks!! [link] [comments] |
| Posted: 22 Jul 2021 06:28 PM PDT I'm 19 y/o 5'7 and I weigh 82 kg. I'm looking to lose weight Short overview of what I have done so far: (Pay no mind as this part will probably be irrelevant; I just felt like saying) I can say that I have a mesomorph-type of body. It's not that difficult to build muscle/accumulate fat (from my knowledge of mesomorph-type bodies). I mistook a "high protein" before and resulted in (1) having a ratio of 70:30 (protein - carbs respectively) and (2) sometimes overeating (which really is the major cause of fat accumulation). Foolish, I must say. However, i dialed it down (both protein and overall intake) and some parts of my body (most noticeably my calves have reduced in size (because protein is the building block of the body and theoretically speaking, if you reduce it and don't overeat, weight loss and the body will be less bulky [but i still eat a good amount of protein, just not too much (as it should be)] Back to the topic Talking about physical activity... I know that Low intensity steady state cardio is the ideal type of exercise in burning calories by fat while HIIT is calories by carbs. I also know how everyone would go out of their way to eat meals high in protein or protein shakes before/after HIIT workouts. Now, my question is: what would happen to my muscles if I performed HIIT but only ate less protein (just refer back to the title of the post) before or after it [workout]? Thanks [link] [comments] |
| Is this a good fitness and good regimen as a teenager? Posted: 22 Jul 2021 05:06 PM PDT Is this a healthy diet and fitness regimen? Im really insecure ablut my diet . I'm wondering if this is too much food. I'm 15 years old (male) and 5'4 and 95-100 lbs. My diet is as follows. On a average day, I will have: Hot coffee with soy milk no sugar Lunch: A salad from sweetgreens with kale, chickpeas, broccoli, tofu, quinoa, tomatoes, onions, and hot sauce dressing? (I eat the whole thing) with half of a bagel with tofu cream cheese. Snack: Gong Cha large coffee milk tea with no sugar - boba and red bean (I only get this occasionally, maybe 2-3 times a week) Dinner: A poke bowl with mixed greens, avocado, crispy garlic, sesame seeds, corn, kimchi, cabbage, onion, and a wasabi poke sauce. (It's apparently two servings but i eat the whole thing anyways. It's from a place called red poke) Snack - I'll probably pick at some food around tje apetment, maybe some granola or something. Dessert (some weekdays) - 1/2 cup oats One mashed banana Plant based milk 100 % cacao powder I bake this in a little oven safe container and eat it. About 4-6 times a week, I run 4 miles in 35 minutes or have an hour of PT/training. [link] [comments] |
| My suggestions on how to train the muscleups/weighted muscleups Posted: 22 Jul 2021 02:32 PM PDT I apologize for my english since im not a native speaker but i promise i will do my best Of course this is for people who have enough strength to perform pullups with really good form and many reps. My suggestion is goin up to 15-20 because the process to reach that number will condition your joints properly and give you a solid base to start out. This is just about how to train it, i will not explain proper technique or anything like that since there is a lot of information on youtube on how to achieve it. Of course i encourage everyone to do every rep with perfect form, no weird kicks ecc... A solid form makes every rep count the same and the whole programming more objective, so more effective. First of all the muscleup is an exercise of speed, therefore speed has to be trained in a certain way. Muscleups should be done at the start of your pulling workout when you are fresh, because that rule n.1 when training a speed exercise. Same applies to olympic weightlifters doing snatch or clean and jerk first and then they squat heavy, they never do snatch or clean and jerk AFTER the squatting. You can choose different forms of progression for the muscleup: Assisted with loop band, chest pullups, abs pullups and so on. I will suggest that you pick one for as many times you train in a week. Lets say you train your muscleups 3x a week. On day one you will do muscleups with a loop band, on day two you will do abs pullups (pullups to the abdominal muscles) and on day 3 you will do weighted pullups to the chest. There is a huge difference between the motion of pullups and muscleups. The pullup motion goes pretty much up and down, while the muscleup goes on a "C" motion after you are swinging back and forward. When you do your pullups to the chest or to the abdominals you have to emulate the motion. Start your pullups swining and then go as high as you can without the goal in mind of getting over the bar. So what about the progression? Reps and sets? I suggest not training with more than 3 reps in each set, every set should be far away from failure and rest times should be pretty long, this is not bodybuilding and you dont have to "feel" the muscle, you have to train your speed. The most important thing you have to think about is to do every rep as fast as possible. The number of sets really depends on how much energy you want to give to your muscleups, if its not your primary goal then i guess i wont see you do 8-10 sets. My suggestion is if it is your first time actually training for it maybe start with 3 sets, then as the weeks go by you ad one set each week. Example: Monday: 3x3 loop band assisted muscleups (with the loop band strong enough to give you reps in reserve) Wednesday: 3x3 Pullups to the abdominals bodyweight (or some weight depends how good you are, but you should feel like you could bang a few more reps still hitting abdominals and not the chest) Fryday: 3x3 Weighted Pullups to the chest And the next weeks will go by: 4x3/ 5x3 / 6x3 / 7x3.... i will suggest not going more than 10 sets. At this point you might want to go back to the 3x3 and progress with the exercise, either using a less assisting loopband, starting to do the exercise weighted or put MORE weight if you already had. Of course in your workout you should do way more than just muscleup work. You have to do your weighted pullups, maybe your one arm pullup progression or your pulling "skills" and if you have access to it gym equipment like barbells and machines for assistance and isolation work. Weighted pullups compliment muscleups a lot, you can do tricep extensions on a straight bar to feel stronger in the transition and also train your dips for closing the movement. Straight bar dips are usually pretty easy and the last thing to worry about when training the muscleup. Some people say is the transition the issue, while in reality its only that you are not explosive enough from the get go, so you need more training. We are talking about regular muscleups here, not about the "slow" muscleup wich i consider a totally different exercise that requires forhearm extensors help. Muscleups depends a lot on your lats strength, so make sure to use the assistance exercises accordingly. While performing a muscleup discover wich is you weak spot and work on that. [link] [comments] |
| Bar park routine improvements to progress faster? Posted: 22 Jul 2021 02:21 PM PDT Hi guys, I'm training about 2 years on the bars and about 4 years with my own bodyweight but focused on mobility. In the 2019 I started going on bar parks and my progress was reall slow. From start of this year I made a new routine on a bar park which speeded up my progres on them with pull up and dips. But now I'm stuck again. I need help with making it reliable to start progressing again by not adding pull up reps but somewhat mixing it and making it a little different than before. To this day my training looked like this:
To make a progress with these I added in the last set of pull ups one more pull up and after feeling it is possible after some time added one more to the third set then second etc. But I feel like doing days with one focused part of muscles would help me, but I'm not sure. Could you help me somehow to make it better? Thanks! And sorry for this hellish grammar... As for the strength, I have no problem doing L-sit on the floor and advanced tucked front lever. [link] [comments] |
| Possible Labrum Tear, anyone have a positive experience with PT? Posted: 22 Jul 2021 12:28 PM PDT Has anyone done PT for a labrum injury and seen good results? I know the purpose is to strengthen the surrounding muscles but has anyone had any positive experience with a labrum injury and PT fixing all their pain? Everything I read is about returning function to the shoulder, but function isn't really my issue. I just have constant pain 4-6 and at night sometimes a 7 or 8 and then I can't sleep even with meds. Background - M25 - Decided to get back into the gym a few weeks ago after a few years off, almost immediately started noticing pain in my RTC. Stopped going to the gym, and after 2 weeks of rest the Doc said it might be RTC tendinitis and gave me NSAIDs to take. Another 2 weeks later I get into PT and they think it might be a labrum injury since I passed all their range of motion resistance tests, I have no pain when holding my arm in any direction and having someone press against it. I have no ROM limitations either, I can swing my arm in a windmill without pain during but I definitely would have pain after. I really don't have much pain when moving my arm, at least nothing that's consistent like "that motion hurts my arm". The one I notice the most is if my arm is resting on an arm chair or if I'm standing for a while (15 min) there's a pulling sensation across the front of my shoulder. I'd say in some form or another I have constant pain on either the front back or outside of my shoulder. At night its a sharper pain right at my RTC. My next PT visit is in 3 weeks, revisiting with my doctor in 5 weeks to decide if we need more imaging. I just want to not have constant pain at this point. Thinking of pushing for an MRI sooner than that revisit just to figure out what's going on. [link] [comments] |
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