Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-24 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-24
- Drowsiness during workouts
- Are rest days neccessary if i'm working out different muscle groups everyday?
- scapula problem in pullups
- Planche(After 1.5 years training)
- Automating Prilepin Tables for holds
- Looking for a home workout training plan with progression
- Exercises I can do with sciatica?
- Front lever
- My plan and current routine
- Adding dumbbells
- Thoughts on Osvaldo’s planche routines?
- Am I (26F 130lbs) ready to start training muscle ups?
- Diet and strength training
- Weight Gain
- Growing Quads.
- Plateauing/slowing down a little early (?)
- Have you tried the "Home Workout - No Equipment" app by Leap Fitness Group?
- Advice for my routine
- Super excited about my progress!! M32
- Focusing on rows to balance my chest?
- Dip bar height and length?
- How to look better - form check and tips request.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-24 Posted: 24 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] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 11:19 AM PDT Hey guys, anyone has experience with drowsiness mid work out, its causes and any ways to fix it? I've tried everything i read, making sure I ate well, slept well, had a fruit snack 30 minutes prior to working out, and yet I'm halfway through pull ups and squats and feel like I'm about to pass out.. I tried taking longer rests between sets too, nothing. I don't even feel like my muscles are fatigued yet, just really really wanna sleep This has been the trend since the first time I started, now with tens of workouts. I thought it'd be gone after some time but apparently not. no idea if this could be a cause of some underlying undiagnosed issue? I suspected vitamin or nutrition deficiencies but I'm eating pretty healthy, and sleeping well. Had a blood test for anemia and I'm all good So now I'm curious what else I can test for [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Are rest days neccessary if i'm working out different muscle groups everyday? Posted: 23 Jul 2021 04:04 PM PDT Putting the edit here aswell as in the end as people are commenting and replying instantly without seeing this. Edit : I've read many comments and i've enjoyed the criticism as it showed how awesome this sub really is in caring for other's gains! I've decided to completely flip the script and scrap this workout form that i've been doing for the past few weeks and move on to a full body workout as many have suggested that I should have. I'll be following routines instead of creating my own (until I learn how to) by following for example the BWF RR as some have mentioned. And i'll be more patient with my gains with rest days to avoid overuse injury and to rest my nervous system aswell. As for my first post, I can say i've learned alot from the experts in here and I thank y'all from the bottom of my heart and hope that someday i'll be as knowledgeable as you guys to give out advice and help aspiring young adults like me! :D So basically, i've gotten motivated to start working out this summer using 2 apps :
The main goal of the apps is to give you a training program that's adapted for your own ability for example if my maximum reps of pushups is 80 then the weekly program will be as follows : Day 1 : 48 p-ups, , 40 p-ups, 36 p-ups, , 32 p-ups, , 28 p-ups Day 2 : Rest day Day 3 : 52 p-ups, 44 p-ups, 40 p-ups, 36 p-ups, 32 p-ups Day 4 : Rest day Day 5 : 56 p-ups, 48 p-ups, 44 p-ups, 40 p-ups, 36 p-ups Day 6 : Rest day Day 7 : The test day where I try to do as many pushups as I can (preferably over 80 which is what I started with) The first day has 3mins of rest between the sets and the third and fifth day has 3.30 mins and 4 mins respectively. I use a similiar program for my pullups where I train them on the rest days of the pushups and rest the pullups on the days that I work the pushups. (I also do 1000 skips on the rope a day to hopefully lower body fat to make both tasks of pushups and pullups easier) Here's an explanation of a typical week of mine
I am therefore asking if I can continue with this weekly training program since i'm not taking rest days completely to rest the whole body. Instead im resting only the muscles that had worked the day before. Also if I can continue doing the skipping rope everyday or if it's going to affect my resting. I take creatine monohydrate pre- and post-workout and consume 25g of whey after each workout. I try to eat as much protein as I could during the day such as eggs, milk, chicken, meat but I'm still curious if I should consider taking a break for my training's sake. For reference, i've been using the pushup program for 2 weeks and increased my initial 40 pushups to 61 pushups to 80 pushups today so i'm definitely growing strength. And on top of that I'm wondering if doing pushups > 100 reps will activate hypertrophy or if it will be just type 1-fibers/endurance that i'm training from there on as i'm really interested in growing my body as much as increasing my overall strength. Thanks :D Edit : I've read many comments and i've enjoyed the criticism as it showed how awesome this sub really is in caring for other's gains! I've decided to completely flip the script and scrap this workout form that i've been doing for the past few weeks and move on to a full body workout as many have suggested that I should have. I'll be following routines instead of creating my own (until I learn how to) by following for example the BWF RR as some have mentioned. And i'll be more patient with my gains with rest days to avoid overuse injury and to rest my nervous system aswell. As for my first post, I can say i've learned alot from the experts in here and I thank y'all from the bottom of my heart and hope that someday i'll be as knowledgeable as you guys to give out advice and help aspiring young adults like me! :D [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 08:27 AM PDT can someone help me with my right scapula during pullups? cant stop it from retracting and shrugging: https://youtu.be/5FAUIlqwZXw . this doesnt only affect pullups, it affects literally everything i do. when i stand, my right shoulder, weirdly enough, is lower than my left. in pushups, my right scap retracts so much more than my left and it causes some internal rotation as soon as i run out of ROM going down into the pullup (see my other YT vid). this shoulder issue has made firing my right lat, right chest, basically right upper body (including curls, tricep mvts) super hard. i feel like im starting to develop a muscular imbalance between left and right side as a result of this. another thing to note is that during OHP, my right shoulder clicks on the way down as well. so i feel like this could boil down to my scap issue. any tips? thanks in advance. dont really have time to see a physio since im working during their opening hours [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Planche(After 1.5 years training) Posted: 24 Jul 2021 08:15 AM PDT Hi everyone! I've been struggling with my planche for over a year and a half now and I don't know what to do anymore. I got the advanced tuck planche after a year(decent form/but not perfect) for 5-8 secs on paralettes but not happening on floor. I don't know if I'm ever gonna be able to achieve even a straddle honestly(I can HARDLY hold it with 100lbs band at waist for 5secs). My weight is 175lbs(pretty muscular about 15% body fat) and I'm 5"9'. I can hold HS(average 30+ secs decent form), back lever(average also 30+ secs) and able to do 30-40 pushups and 20-30 dips. Also about 3-5 reps handstand pushups per set. I do NOT take ANY supplements nor am I on a specific diet(I try to eat normal) and I work out 5-6 times a week. I welcome ANY advice and THANK YOU guys in advance. Also here's a link to my youtube channel in case you wanna see maybe I'm doing something wrong idk. [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Automating Prilepin Tables for holds Posted: 24 Jul 2021 10:19 AM PDT While reading through the Overcoming Gravity book, I learned about using the Prilepin chart for bodyweight training. For context, a Prilepin chart helps in structuring how many sets and reps (or how much time to hold) to do a certain exercise, based on intensity or level of effort. As I was trying this method on Crow Pose, I noticed a few times I went back to find the table to manually look up what my hold times should look like. It's not easy (at least for me) to memorize a table. Like most software engineers, I like to automate away as an excuse to write some code. However, I find it not so meaningful if it's not going to be useful to someone else. Here's what I'm thinking. Let's say you're working on your handstand. You open a mobile app, pick the exercise, track reps or go Prilepin mode. In Prilepin mode, a workout is dynamically generated based on your max effort. Next time, before starting the workout, the app shows you your progress and activity over time. Thoughts on whether this be useful to you? Any other suggestions or ideas? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Looking for a home workout training plan with progression Posted: 24 Jul 2021 12:04 PM PDT Something the Mrs and I can do together. Has to be progressive though, as in gradually increasing reps for example each week. Something well thought out. We've done a bunch of random workout videos from Youtube, but it's just random. I'm used to progression from cycling training and feel that this is something we're really missing. It's so hard to discover though - there's just so many 'instructors' pushing subscriptions - market is flooded with them and most of the workouts aren't any better than free stuff on Youtube. Only thing they can really offer is a nicely progressive structure. Have you guys come across anything that's genuinely good and could take a complete beginner to a decent level of full body strength? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Exercises I can do with sciatica? Posted: 24 Jul 2021 07:46 AM PDT Little about myself, I've just been diagnosed with sciatica (28M) after having symptoms for a few months. It's not bad but I'm taking the necessary steps to make sure I prevent it becoming a serious issue for as long as I can. I've spent quite a bit of my life jumping between body weight fitness (frequently used the RR) and using weights. My Question is, What exercises can I and can't I do in my position? I've tried using Google and doing my own research but the internet is so saturated it's so hard to find answers. I've spoken to my doctor but they don't have these kind of resources (they can only provide stretches). The thing I think I'm most concerned about is ab training, but I'm hoping more experienced people here can let me know if there's other things I should also be careful with. Thanks for reading [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 03:24 AM PDT Been trying to front lever for the past few weeks and my progress has been less than encouraging so far. I know I know it can take up to a few years but I can't even do the curved back tucked one (or whatever its called) without my shoulders stinging for God's sake. For context, I can do quite a number of pull ups (up to maybe 30-40 per session) and at least 30 push ups in a row, but it isn't translating into progress. Any advice? And do you know how long it will take, with my fitness levels in mind? Because it can't possibly take as long for me as compared to someone who has been neglecting fitness his whole life and is only starting now, can it...? I mean, I know bent arm strength doesn't immediately equate to straight arm strength, but at least some of it must be transferable. Right? Anyway, thanks! (Also, do you know how much easier or faster to learn the bent arm version of it is gonna be? I found it less taxing on my shoulders, when I tried doing the bent arm version, and it felt exponentially (maybe that's the wrong word, but it did feel a lot easier) easier than the actual curved tuck.) [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 06:32 AM PDT I'm only curios for upperbody which is why I'm only including that in my post. - current routine: Monday : pull-ups & dips 4x5-8 Rows and push-ups 3x10 Bicep curl and tricep ext 3x12 Face pulls and core work Friday: pull-ups & dips 4x5-8 Ring dips and ring pull-ups 3x10 Bicep curl and tricep ext 3x12 Chest flies and core work With this I'm just trying to get stronger at dips and pull-ups and adding weight and increasing difficulty on every exercise when I can. When this plateaus, my plan is like this: Do hypertrophy phase for 6 weeks and come back to this routine After multiple cycles of that I will then : Do something like 1 set of 1-3 reps of dips and pull-ups followed by back offs and rotating the variations each week to also increase strength. After that I will move onto smolov jr dips and chins. I believe this will get me to a really high 1rm which I will then be able to start working on front levers and planche. I'd like some advice from people with experience with this. I will also include a phase somewhere where I do mainly diffrrent variations of dips and chins with less accessories simply to get better with the idea of more practise [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 07:49 AM PDT I've been doing the RR for like a year and a half. I ended up doing tons of reps on squats and floor slides (don't have the setup for Nordic curls), and I want to reduce my reps and add weight, so I bought a pair of adjustable dumbbells. I'm thinking I could do normal squats and deadlifts, but there's so many options for where to hold the dumbbells. Some people hold them by their side for squats; some put them above shoulders—is one preferred? And then there's traditional vs Romanian deadlifts, etc. Any advice and/or videos on how to integrate the dumbbells with the leg parts of the RR? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Thoughts on Osvaldo’s planche routines? Posted: 24 Jul 2021 02:10 AM PDT Osvaldo has a series of planche workouts on youtube, and obviously they guy is crazy strong. However, I was looking at his straddle planche video and the exercises are nearly all focused on bent arm strength (bent arm holds, push-ups). This goes against what I've previously read, which is that you should primarily train SAS. He also has high volume and short rest times (30-60s) which is again contradictory to the general wisdom that longer rests and high intensity build strength better. If any of you guys have tried it i'm curious as to your results. Currently I can hold a straddle planche for about a second, and i've working with primarily advanced tuck holds and planche leans. The planche push-up is a goal of mine anyways, so I should probably train BAS but I've heard that oftentimes the planche push-up is easier than the planche anyways. [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Am I (26F 130lbs) ready to start training muscle ups? Posted: 23 Jul 2021 02:02 PM PDT I've (26F 130lbs) been training pull-ups about once a week for the past year, I also climb about 3-5 days a week. I am super proud of my progress so far! My one rep max is +45lbs. Besides climbing, I only train about once a week. I do core (mostly L-sits and weighted sit-ups), bodyweight squats/pistol squats, pull-ups and pushups. I find this works well for me to keep fit and climb harder grades. My question is, should I start training muscleups? What's the best way to go about training a muscle up? Any tips are very much appreciated. Thanks! Edit: I know the form isn't great!! Videos were taken a couple months ago after long climbing sessions. It is something I'm still working on, just last year i couldn't do any pull-ups lol [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 24 Jul 2021 06:24 AM PDT Hey guys I'm male 16 yr and 1.86 m tall currently 90kg bw and my chin-up and dip 1rm is 40kg. I'm currently in a slight calorie deficit and intermittent fasting, my goal is to get down to around 80-85kg and lose the fat around my midsection. I've got a plan to master dip and pull-up strength and get a really high 1rm (70-100% bodyweight) before I move on to handstand push-ups, front levers etc and eventually 90 degree handstand push-ups. I'm curious for anyone who has lost weight during calisthenics how much did it help you? I feel like like 5-10kg won't just add that much weight to my dips or pull-ups because I'll be lighter but I feel like I'll instantly be much stronger with better nutrition. [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 23 Jul 2021 01:40 PM PDT So I started working out more seriously about three months ago, and I've noticed some improvements in my arms and back, however my biggest issue is with my appetite. It's hard for me to gain weight and bulk up because I generally can't eat that much, I get full quickly and one regular sized meal will sustain me for a full day. Not sure how I can really gain muscle mass without being able to eat the way I want. It's super frustrating because I do really like food, but after a few bites I really can't eat anymore. I've been like this all my life and I have bouts where I'm hungrier than usual and can eat two bowls of cereal instead of one, or I can eat an extra chicken breast with dinner, but usually this only lasts for about a week and I'm back to my old eating habits. I've also tried protein shakes but those just make me full too, then I can't eat throughout the day and I don't get enough nutrition. Has anyone experienced something similar, or have any suggestions that might work for me to bulk up or increase my appetite? Thanks! [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 23 Jul 2021 10:38 PM PDT I just can't grow my quads no matter what I do particularly my inner quad (Vastus medialis). Yes I understand soreness doesn't mean gains, but it's hard for me to target my quads doing compound lifts, I'd have to do leg extensions or something but then that'd be working endurance… but I want to work on power.On the other hand I feel like me hamstrings and flutes take all the load as they are always sore damn near after every workout. Example Bulgarian split squats as much as I try to emphasize the quads my hamstring take all the toll. Whether I do back squats or front squats nope only quads barely ache afterwards. I am a basketball player maybe it from my lack of ankle dorsiflexion, I am also slightly knock knees maybe that could be the issue (not to the point where I can't touch each ankle standing). I am 6'2 170lb [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Plateauing/slowing down a little early (?) Posted: 23 Jul 2021 06:05 PM PDT Hello bwf, I'm curious to know if what I'm experiencing is normal. First I would categorise myself as a beginner - novice since I'm at my 9th or so month of consistent training. From what I understand in a lot of videos and literature, it's commonly said that your first year of consistent working has linear/fast progress. The thing is my pull-ups have started slowing down in progress. I cant get over an 18 rep max and it feels like my weighted progress (increasing weight overtime) is really slow as compared to my weighted dips (in which I keep on adding weight/reps almost every session). Would like to know if I'm just overthinking or not. [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Have you tried the "Home Workout - No Equipment" app by Leap Fitness Group? Posted: 23 Jul 2021 10:23 PM PDT I mean 4.9 stars with over 2 million reviews isn't just good, it's crazy amazing. But have you guys tried it and had good results? Are the workouts really useful? Is there any problem with progressive overload in case if you want to build muscle? I am intrigued in doing these exercises and the reviews are very positive, almost too positive. Have any of you guys used this app --- or any other app and gotten good results? I am skinny and want to build some muscle/weight. Gyms are closed and buying weights and equipment sounds expensive so I'm resorting to bodyweight exercises (and diet is also all under control, I think). So would this app be good for gaining muscle mass? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 23 Jul 2021 08:01 PM PDT 6'0" at 150 atm (as strange as it may sound I'm fine at this weight I fall right under the avg bmi). My goals are to have a well defined 6 pack and moderately muscular arms and chest, would doing this daily be a bad idea? Will this routine be in efficient? So below is my daily routine but I'm not sure if this will bring me results most efficiently as it's just something I've come to do over some time, any feedback or confirmation that this is fine would be v helpful (I eat properly every day as a side note) Warmup: 60s Wallsit 10x Squats 15x Resistance Band Posture Stretch 5x Cobra Stretches Arms and Chest: 2 Sets of 10x Standing Arnold Press 2 Sets of 10x Standing Dumbbell Curls 2 Sets of 5x Dumbbell Iron Cross 2 Sets of 10x Dumbbell Bench Press 2 Sets of 10x Dumbbell Fly 2 Sets of 10x Dumbbell Crush Press Pushups until Failure in sets of 5 Tricep Dips 35s Core: 45s Side Plank Each Side 75s Standard Plank 7 min Core Workout: (60s Left Ab Circles, 60s Right Ab Circles, 60s Drunken Mountain Climbers, 60s Marching Planks, 60s Scissors, 30 sec starfish crunch, and 30 sec Russian V Twists) [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Super excited about my progress!! M32 Posted: 23 Jul 2021 06:33 PM PDT Hey guys, I've been lifting for about two years. I started going to Planet Fitness with my brother and his girlfriend in 2019, and he taught me the basics of how to work my muscles. Then, as I progressed, I went to LA fitness for a short while until the pandemic shut down everything. I wasn't going to give up, so I purchased adjustable dumbells and a bench and did the best I could with that. I loved working out at home so much, I then bought a barbell and all kinds of stuff, even a pull up/dip station. Anyway, after all this time, I look like I don't even lift. I look better than before, I look healthier and I'm not obese anymore, but all the lifting wasn't amounting to much. I thought I had bad genetics and was a hard gainer. I tried different things until my back started to have extreme pain just sitting down. At that point I knew I had to change my routine drastically. I couldn't just do whatever I thought was best because i clearly was doing it wrong. So, I needed guidance. That's when I found this sub. I've only been doing this routine for about three weeks, maybe a month, and I'm seeing better strength gains and physical changes than in the past year!!!!!! I'm progressing so fast, from not being able to do a dip to doing weighted dips, and my pull-ups are becoming easier than ever. I'm also doing very clean pushup with a backpack filled with weights. My shoulders have fresh stretch marks and my rear delts are popping like never before. My biceps are forming peaks. The only thing I'm focusing on is forcing out one new rep every workout until I hit eight reps, then I add weight or change my leverage. Anyway, I'm so so thankful for this subreddit. I can't believe my gains after just a tiny month. [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Focusing on rows to balance my chest? Posted: 23 Jul 2021 04:05 PM PDT Hi everyone, I started the RR about 9 months ago, and made pretty good progress. I had already a year of lifting behind me. The training volume soon became too low and I recently tried to get into prisoner style workouts such as 30 down pushups or squats. However, yesterday after a push workout I started having intense rhomboid pain, close to the spine. I learned through research (on this sub no less) that it could be because my shoulders are too rounded and my scapula doesn't move as it should. So, on top of the prehab/rehab mouvements available, is focusing on bodyweight rows and giving up pushing movements for a while a good idea? And in this case, how could I program my back training volume to catch up? And for those who experienced this type of upper back pain, how did you manage to get rid of it (if you did)? Thank you in advance [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 23 Jul 2021 01:14 PM PDT Hello, I'm planning on building dip bars at home but I'm not sure what height I should make them. I'm interested on doing weighted dips in future once I build up the strength for it and as Daniel Vadnal says it's best so that your feet don't touch the ground while doing them. But wouldn't that be uncomfortable/a risk of injury once you are fatigued and getting out of the dip position? Because perhaps you'd have to get out of the dip position in a weird way? Also, for length I'd say as I am 180cm tall 200cm should be enough right? Because I thought about it and I think length matters most in exercises like push up on dip bars (even though I don't plan on doing them but who knows. I have the space for it so why not) 200cm should do it I think. Would love to hear some opinions on this D: [link] [comments] | ||||||||||||||||||||||||||||||||||||
| How to look better - form check and tips request. Posted: 23 Jul 2021 12:32 PM PDT Hi, I am all these things: M21, 178cm, 63kg. My goal is to look good. I have been doing BW exercises for around 3 years now on and off. Here I have made a post in which I will give details about my routine, my physique and form. I would really appreciate feedback on my routine and some comments about my physique/form and diet (although I know I haven't given you much to work with here). I will give my own comments on these as well. Routine (similar to recommended):
These are done in pairs as for RR. I try to do this workout every second day. After writing this out I realize that I'm probably not doing exercises 4) and 6) upto my full capabilities i.e. I should probably add more weight/change them up. I also don't exactly have any ab or shoulder work here, which I should also probably add. Form check Here is my form for [dips](https://streamable.com/dutzin) and [pull-ups](https://streamable.com/apsrgy). These were the first sets of the workout for these exercises. I think for pull-ups I probably should go lower a bit more slowly and for dips I'm not sure if my elbows are flailing out a bit too much, would appreciate the feedback! Diet Diet is a bit random to be very honest. I usually try to eat a lot of vegetables and include as much protein as possible into every meal. Physique Here are my physique (might be slightly NSFW) [pics](https://imgur.com/a/orddshq). I feel I am a bit asymmetric – this is especially visible on the back pics (left side bigger than right). Is this so pronounced that I should worry about it? I also feel my back looks better than my abs/chest and all in all I look a bit shit from the front. I think shoulders are also left lacking! I'd like to think I'm not terrible at the workout – as in I can do dips/pullups with a decent amount of weight, but this isn't really visible in my quite meek physique. Quite a few of my friends are much weaker, but with a lot better physique! What am I doing wrong? Would appreciate any critique! Comments How would you rate my routine, what would you suggest changing up? How would you rate my physique, what would you recommend to better it? I have been working out for 3 years as mentioned, but I feel I'm kind of small. I was much bulkier before, but it was just fat to be honest, I have much slimmed down through the pandemic and feel I am in a good position to put on lean muscle now. Would appreciate any kind of feedback so I could start looking better, thanks and apologies for any mishap! Edit. This is a repost cause the previous one got no responses :( [link] [comments] |
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