Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-28 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-28
- Ring Muscle Up Progressions & What Worked for Me
- Cardio necessary for getting toned?
- Advice on Workout Routine and Diet
- Advice needed regarding my routine
- Need help on creating my own trainings plan
- What tweaks do I need to make to the bwplus routine to make it more complete.
- Pike flexibility
- Is my broken elbow from when I was seven years old the reason my left arm is weaker?
- True pullups strength progression while also having lost weight
- Russian Fighter Pullup Program/ RR
- Is my thinking accurate?
- Would a massage gun help me?
- Advice on routine (recovering from sickness)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-28 Posted: 28 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] |
| Ring Muscle Up Progressions & What Worked for Me Posted: 27 Jul 2021 11:36 PM PDT I've just hit a point of clean ring muscle ups and love them. Within the movements (pulling and dipping) I'm the strongest I've been and my shoulder health and mobility is great – this is in comparison to years of lifting weights and HIIT workouts. Now, being able to combine RMU with 90 degree push up progressions gives me a (nearly) full upper body workout that exceeds anything I risked injury for at Crossfit. Strength and muscle are still hgi I found an awesome here on Bali (Nirvana Strength) that specializes in bodyweight fitness and was lucky enough to learn a ton from their coaches. I kept notes during the months of progression so here goes. I have the same information with videos detailing each movement below here, if you need more details The Ring Muscle Up Progression I'd recommend based on my results:
For the training plan, I found the fastest improvement with 10 sets of pulling and pushing movements per workout done as 2 clusters of a progression exercise in 5 sets. The first 5 sets were my "attempt sets," working on the progression level that I could only achieve 1 to 3 reps. I did 1 to 3 reps over 5 sets with rest anywhere from 1 to 3 minutes - and then bump down to the next lower progression and do ~5 sets of 7 to 12 reps as a finisher. 10 sets total, training technique and strength with intensity, and finishing off with a little extra volume For instance...
The biggest points holding me back from progressing were getting the false grip (strength, technique, and getting used to the discomfort), and getting the pull up deep enough for a solid transition between the top of the pull up and the bottom of the dip. For training the false grip, hanging for 5x20 seconds with progressively less weight did the trick, then transitioning into pull ups with false grip was all that was necessary. For pulling high enough to make the pull-up to dip transition natural, taking a step back and training deep pulls with resistance bands, on suspension trainers, and with feet supported on the ground did the trick. I could do plenty of pull ups before but due to shoulder mobility and strength in range of motion, my pulling strength range was more limited than I thought. Taking a step back to lower resistance and training for end range strength and further end range fixed all of that Tips I realized the hard way: - If you are plateauing, rest. I find training once per week is enough. If I felt my progress stagnating, skipping training this skill for a week usually got things back to normal. - If you are feeling pain in your elbow (on the inside corner, which is common), focus on keeping your elbows in close to your body, until after you transition through the dip. - If your wrists are hurt excessively from the false grip – like, the next day or for 2 days – just rest. Skip the pull ups and wrist work. Its going to take a bit for your wrists to adjust, and pushing through that initial soreness may cause bigger issues. You can't go wrong with rest. - Prioritize controlled movements over momentum driven, power movements while you're training. For 1, you'll build more strength. For 2, you'll be less at risk of injury. It'll take longer and looks less cool, but you gain more in the long run while staying safer. Those are the tips I have and the approach that worked for me in achieving ring muscle ups. Would be great to hear what worked for everyone else and better approaches. [link] [comments] |
| Cardio necessary for getting toned? Posted: 27 Jul 2021 07:42 PM PDT I (19F) have spent the last three ish months (beginning of May to now almost August) working out and getting back into shape. My overall goal is to be generally more toned. I am currently in school as a kinesiology (basically exercise science) major so I'm all about fitness. Personally, I love weight lifting and am happy spending 90 mins working out multiple days a week. My current schedule has been four days on, three days off working splits. This is the best routine for my work schedule. I am very pleased with the results I have seen so far. I was never super overweight, but I was no longer happy with myself/how I felt at the end of the semester, so I decided this summer to get into better shape. I've dropped about 5 lbs and hit a plateau, but I'm not worried or upset about because I know I'm burning fat while building muscle, so it's evening out. I've seen a huge difference in fat loss around my face and stomach specifically. Working out has been no problem for me, and I've been eating much healthier than I was before. I've even begun tracking my calories and macros. My arms are my biggest problem "trimming" problem currently. While I know I'm still continuing to lose fat just by weight lifting, is cardio necessary to become more toned? I have never been a runner. I've always struggled to get into it. I don't necessarily hate running, I just haven't been in running condition since probably middle school when I was playing basketball. I honestly would love to be a runner but I'm not sure how to get started. So with that being said, does anyone have advice? I know there is more cardio than just running, so any tips or ideas would be much appreciated as well!!! Thanks so much! TL;DR/ I've been weight lifting for a few months now and wondering if it's enough on its own to get toned the way I want to (arms), or if cardio is necessary as well, even though I'm eating healthier/tracking macros too. [link] [comments] |
| Advice on Workout Routine and Diet Posted: 28 Jul 2021 03:00 AM PDT To make a long story short during this pandemic I've gained around 40lbs I've went from 160 to around 200lb and I'm only 5''10 I've been relatively skinny all my life and I want to get my weight under control before it gets out of hand even more, I'm looking to shed all the 40lbs I've gained during the pandemic and get down to 155 preferably within the next few months to year, and was needing help in coming out without a high intensity workout routine and diet, is there any apps with organized exercises or exercises that I can do 4-5 times a week to lose the weight and daily diet plan plan that I can follow. [link] [comments] |
| Advice needed regarding my routine Posted: 28 Jul 2021 10:55 AM PDT Hello. Right now I'm doing calisthenics 3x per week and running each Sunday. I'm seeking advice in order to enhance my routine. I was wondering which from these two is better overall: Mon., Wed., Fri. = Full body calisthenics. Tue., Thu., Sat. = Running. Or Running 5k followed by full body calisthenics 6x a week. I will soon start using a 15 kg weighted vest for the calisthenics to gain some mass. My routine is: Push ups, squats, neutral grip pull ups, lunges, hanging knee raises. Reps until failure, 3 circuits. The diet I follow is OMAD, which I have right after I'm done exercising. I'm 23, 168 cm and 60 kg. Any other advice or general note is highly welcome as well. Thank you. [link] [comments] |
| Need help on creating my own trainings plan Posted: 28 Jul 2021 10:29 AM PDT So I'm an intermediate beginner. I can do around 10-15 push ups, 1 sloppy form pull up, 8 pistol squats from stairs (the lowest stair) and 10-15 cruzifix. Plus I'm training for handstand, actually I'm on wall handstands, trying to find the balance with fingerpresses, I can free hold for maybe 3-4 seconds. Additionally I'm training L-Sit, somewhere between tuck L Sit hold and L Sit kicks. I've also read the books "you are your own gym" by Mark Lauren, the two books by Paul Wade and "overcoming gravity". I'm also a fan of Thenx and Chris Heria on Youtube. That being said, I struggle making my own plan. I'm not quite sure how to implement periodization into my workout regiments. Training like 1 week for strength, 1 week for hypertrophy and 1 week for endurance seems strange to me, when I can train cardio with HIT workouts. Also, Chris Heria likes to organize his workouts into rounds, while most other athletes seem to prefer sets. I'm lost between all of that information and cannot find a path through the jungle. [link] [comments] |
| What tweaks do I need to make to the bwplus routine to make it more complete. Posted: 28 Jul 2021 05:06 AM PDT I(M 25) am looking for 6 day short duration routine and came across the bwplus in the wiki page. 1) It looks as if it lacks volume as we do only 4 exercises per day. for example on a pull day we only People who have worked with bwplus or a similar routines what other exercises did you supplement it with. 2) No rest days for legs. As we are either deadlifting or squatting everyday there is no recovery time/day for the legs. To accommodate this should one decrease the weight of lifts or should one remove the deadfilts form one the days ( example: we can remove deadlift and squat in power days ) 3) What is the exact point of having power days and how does one measure the "explosiveness" 4) No core workout. Should i add the core triplet from RR on alternate days ? or is there a way to split core over the 6 days ? Also can use the same programming during a cut. [link] [comments] |
| Posted: 28 Jul 2021 05:49 AM PDT I've been trying to improve my pike flexibility but I've really hit a wall with it.
I have been doing static hamstring stretches daily for six months and also I have been doing nerve flossing (lying on my back with legs bent, pull one knee back to my chest, then extend leg, for 20 reps) for four months but I don't seem to be making any significant progress. It is now beginning to fuck with my training as I move on to shrimp squats and hanging straight leg raise (impossible with proper form as it's basically an inverted pike), as well as obviously any pike push up (I do decline with bent knees just to get SOME shoulder work with terrible form). Any advice specific to my situation? I think it is probably significant that I'm feeling tightness in the backs of my knees but if it was trapped nerves I'd have thought the four months of nerve flossing would have sorted it out. M/27/190cm/83kg/10% if it matters. [link] [comments] |
| Is my broken elbow from when I was seven years old the reason my left arm is weaker? Posted: 28 Jul 2021 11:37 AM PDT I'm very sorry if this question doesn't fit this sub, just delete it if it's not wanted here. I also don't want medical advice here, so I believe this doesn't violate rule number two. The question: When I was seven years old, I fell off a seesaw and basically shattered my left elbow. My mum told me years later that the doc said there would be a 90% chance my arm would become stiff. Well, I luckily hit the 10% left and my arm recovered no problem. It's flexible, usable, just like a normal arm. What I've noticed now, after trying to get stronger arms over the last month, is that my left arm not only gets tired faster (I'm left handed, so that's not the reason), I also struggle keeping the arm upright when I'm doing push-ups. It's kinda wobbly and I feel like giving in on my left side. I also noticed that my left wrist hurt more and faster than the right one after a workout. If my right one hurts at all, it's only the left one right now. Overall, I just feel like the left arm is weaker, with no reason whatsoever, but the fact I've broken my elbow all those years ago (I'm 20). Does anybody have similar experiences here or can tell me why that is? I'm not putting more weight on my left arm, even the opposite is the case, because the left one seems weaker. Again, I don't want medical advice, just wanna know if someone here can relate and maybe has tips. [link] [comments] |
| True pullups strength progression while also having lost weight Posted: 28 Jul 2021 10:16 AM PDT Hello there. Before going into details, I'll just tell what I am interested in. I wonder if there is any info about how weight affects max pull up reps ? Or, perhaps someone in here has tried pullups before and after loosing weight ? Some story time and details if you care and have time: In early April I weighted 94kg, also it was colder so I used to have clothing that weighted close to 3kg. I was really struggling to do one pullup after not doing a single one for four years. And pretty much that single one pull up for a session too. Now I can do 8. And getting close to 30 in a session. It feels a lot more fun, and it is confidence aspiring. However, I have a suspicion that it might be an illusion and I did not get much stronger at all. The reason for that is that now I weight 83kg, probably 12-15% of fat, and also it is hot summer, I have clothing that is about 1kg, so I simply pull a lot less weight. To be honest, back in April, I had expectations to hit 12 or more max. My weight loss exceeded my expectations. Perhaps I didn't gain much strength due to being in caloric deficit ? Not getting enough protein ? Perhaps simply because pulling less weight everytime, instead of more ? One interesting note is that very early on after hardly doing one rep and nearly injuring, I easily did 4 after resting a week, then I couldn't do 4 again for a month. I guess it would be interesting to get myself 10-15additional kilograms, and perhaps it would show the true strength gains. I'd be disappointed if it would prove to actually be less than 5 reps, which I believe would actually be exactly that. [link] [comments] |
| Russian Fighter Pullup Program/ RR Posted: 27 Jul 2021 05:21 PM PDT Hey guys! I just stumbled upon the Russian Fighter Pullup Program today and would like to give it a try for the next month. How would I go about incorporating it into the RR? Do I just skip the pull-up progressions or do I just continue with the RR as normal? I searched everywhere but couldn't seem to find any information regarding this. My only worry with doing the RR pull-ups together with the RFPP is that I'll be too sore after each workout to perform the required reps for the pull-up program. For context, I've been doing the RR for about six months now and would like to start the 8RM pull-up program. Thanks. [link] [comments] |
| Posted: 27 Jul 2021 05:46 PM PDT I am curious about something. So you guys know how everyone says that body fat scales are inaccurate and not worth buying because it only measures body fat percentages in the lower half of your bodies. But is it worth buying only to see if you're actually losing fat and that you're making progress, not to get a good measurement of your total body fat percentage? Because it's true that you can spot-reduce fat, so it would show fat loss accurately right? Just not you're body fat percentage accurately. So am I right here? Would a body fat scale show fat loss (even if it only measures it in the lower half of your body), because fat loss happens evenly in the body, you can't spot reduce? I probably sound dumb as hell, I HOPE you guys understand what I'm talking about. Thanks [link] [comments] |
| Posted: 27 Jul 2021 02:52 PM PDT I've read through a number of discussions about massage guns, but I can't find an answer to my specific questions. I have been exercising with kettlebells for about a year and a half. Initially I built up my routine gradually, but now I have a routine of a dozen exercises that takes about an hour and hasn't changed in about 6-12 months. Despite this, I still get very sore 2 days after the routine (likely due to being a 50 yo guy) and it lasts for about 2 days. (mostly in the legs from the squats) Do you think a massage gun keep me from getting sore? When do you use it - right after the workout? The next day? When you are sore? How long do you use it? Thanks [link] [comments] |
| Advice on routine (recovering from sickness) Posted: 27 Jul 2021 06:29 PM PDT Hello guys so I am in need of advice or a simple routine (ex: 4-6 weeks of this movement, these reps, these this many times a week, etc) for someone who is recovering from major de conditioning after having long covid for 8 months now. I don't have breathing problems but my heart was mostly affected so with that being said I think jumping into a fast and extreme routine (something I could do before having covid) is a no go. I think beginning in body weight fitness / cardio is the best route for me to begin start building my health back to pre covid me / better. With that being said, please any tips or even routine you guys would recommend We can say I'm a REAL beginner. [link] [comments] |
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