Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-03 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-03
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Comprehensive Calisthenics Guide (1 month WIP)
- Eating while trying to maintain skills, gaining weight and strength
- Supinated grip (chin-up) dead hang discomfort
- Routine critique and advice (first time creating program)
- Bodyweight leg exercises for strength and mass/muscularity
- Calisthenics and Weightlifting
- Can we please discuss the reasoning behind the RR's upper body exercises?
- Gaining the strength back to do skin the cats: feedback, please, on weekly training plan?
- Bulking & Calisthenics/ My Current and Future Routine
- Never felt better physically, anxiety gone, however feeling like I don’t deserve my new body.
- What bodyweight excercise best mimics a punch?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-03 Posted: 03 Jul 2021 04:01 PM 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: 04 Jul 2021 01:20 AM PDT Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Comprehensive Calisthenics Guide (1 month WIP) Posted: 03 Jul 2021 11:36 PM PDT Hey yall, it's my first time posting here but I've been lurking for a bit and figured this spreadsheet might help some fellow bodyweight peeps out. I've been working on it for about a month now and it's essentially a collection of ~ 200 calisthenics skills / progressions. Each skill entry includes:
The purpose of this guide is NOT to say that you need to know all of the information inside it nor is it to say that you need to know all the muscles involved in a movement to build a fucking awesome routine (see: RR). This was more-so just a neat passion project that allowed me to get a wayyyy better understanding of biomechanics & calisthenics progressions for the future. BUT, I think it could serve as a pretty handy pocket reference for form cues & what muscles you could potentially focus on with a mind-muscle connection during your training. It's also designed with the color coding such that you can create a filter in the spreadsheet which, for example, might show only skills where the obliques are a prime mover (i.e. colored blue) & then you could pick and choose one to put into a ab workout for your routine. Overall I think it'll just be a neat tool some ppl could use to develop their routines & understand where they may be overworking certain muscles or underworking others by mistake, particularly intermediate folks. It still needs some work (mobility stuff in particular) so I'll definitely be posting more refined versions in the future if that would help ppl. I've left commenting on so PLEASE PLEASE PLEASE feel free to call out anything you think seems off or if you have some knowledge/experience that I don't; I'll collect up any notes ppl make and incorporate them back into the guide to make it more accurate & informative for the future. Hope this can find some good use with you guys! Peace. [link] [comments] |
| Eating while trying to maintain skills, gaining weight and strength Posted: 04 Jul 2021 11:17 AM PDT Recently, I have been starting skill work and weighted Calisthenics and Gymnastic Ring training. It's summer in Germany and it's been kind of hard to eat as many calories as I did before. I am still getting a bit stronger with my weighted Calisthenics stuff (weighted Pull-ups, weighted ring dips and more) but now it's getting hard. My skills like advanced tuck front lever and back lever are getting weaker. I want to eat more (caloric surplus and protein) but it's so damn hard if it's so hot. In general, I am obviously stronger if I eat a lot but how do you guys manage eating much in the summertime and maintaining your skills while getting heavier? Any tips guys? [link] [comments] |
| Supinated grip (chin-up) dead hang discomfort Posted: 04 Jul 2021 02:06 AM PDT I've recently adding these into my prehab work after doing pronated dead hangs for some time; 3x30s hangs for shoulder, elbow and wrist health & mobility. I always experience some discomfort, borderline pain in my first set on my left wrist: it almost feels like my ulna bone is twisting too far. Also my externally rotated shoulder mobility is clearly lacking at the bottom of the dead hang position since I can barely get my body in a straight line. Currently I use my feet on the ground to progressively take some of the weight off for my sets. Any advice on what might be going on and how to improve this, other than "do more dead hangs"? [link] [comments] |
| Routine critique and advice (first time creating program) Posted: 04 Jul 2021 05:22 AM PDT Hi everyone! First-time post here. Really appreciate all the time the community members put into helping people out, it is heart-warming. So you can give better advice I will talk a little about my background, my goals, and the routine structure that I have attempted to create to reach these goals. Background I started calisthenics when lockdown started, so around a year now, and had a couple of years experience in the gym before that. I started with the RR then moved to a more bro split routine, then completed BBR by fitness FAQ. I have worked a lot in the 8-12 rep ranges, doing a wide variety of exercises so I guess my training has been orientated mostly around hypertrophy and basic strength. I am 6'2 and 185lb and am happy with my body, so recomposition is not a big focus or desire of mine. My current max standards are 30-sec hanging L-sit, 15 pistol squats, 15 pull-ups, 10 perfect ring dips, 5x bar dips with 30kg, 10s handstand, 4ft box HSPU for reps. I also have basic proficiency with rings e.g. archer push-ups etc and have decent flexibility. Goals mid-long term goals: consistent 60-sec handstand, freestanding HSPU, bent/straight press to handstand, to rep strict muscle-up, pike, pancake, backbend, v-sit, pull-ups 5x 40kg(and increase bw reps), dips 5x 50kg I believe from these goals, I will have a solid foundation to develop further skills. I also care a little about hypertrophy. Routine Now for the routine that I have constructed. My plan is to perform a full-body workout 3x a week, which follows a light/heavy alternate structure. I also perform 'GST Handstand One' program (which is a 45-minute handstand program that focuses on wrist strength and flexibility, shoulder mobility, and handstand skill) on every "rest" day (4x a week) I also include 1 heavy stretching mobility session a week (from Kit Laughlin's stretch therapy), focusing on the shoulder and pancake but I plan to play around with ROM stretching every day. My plan is to also include 'GST Handstand Two' (which is a 0 to hero press to handstand program which includes strength and mobility) once a week. This could possibly be swapped for a Handstand One day or included before a mobility session as the intensity is quite low at this point in the program (this might change) My full-body workout is currently structured like this Warm-up Get blood flowing Wrist stretching routine Shoulder mobility routine and scapular activation RTO support hold 3 x 15 seconds Light day: Pair A:
Pair B
Heavy day: Pair A:
Pair B
After both light and heavy days I finish with this:
Note: I don't normally do all these extra exercises, I normally leave a few out. I need advice on how to structure this and the importance of these prehab exercises. Can I pair compression and L-sit or is that too taxing? Is this too much isolation exercise? Is this enough ab work, I am thinking of adding dragon flags? I am thinking of having one set of prehab/isolation for light and another for heavy. My plan is to start with this relatively light volume in my full-body workouts and see how my body responds because I am doing quite a bit of total weekly volume. During the mesocycle, I will progress by increasing reps or difficulty to stay within rep range. I am starting my summer job this week at a farm which involves an hour's cycle to get there and back, constant squatting up and down all day, and walking so I have not included legs for this reason and also because it is not a big focus. I also worry that doing all my weighted components in one day will be too taxing so I am thinking of either doing light/light/heavy or alternating between HSPU, dips and pull-ups to go heavy so on any one workout only one of these exercises I am doing for strength 5x5 which could be better for recovery. I am also eager to do weighted chin-ups as well but I am not sure whether to add it to my routine or wait for my next mesocycle and replace pull-ups with it. Sorry that this was very long, I would appreciate any advice, I am very eager to learn. Will this routine allow me to progress in handstands, build serious overhead, pulling, and dip strength while also allowing for a level of hypertrophy. Thanks in advance! Please ask any questions or tell me If I have missed out anything crucial :) note: I am working out in my garden so I am a little limited. I can hang rings below my pull-up bar but only have space to do dips or support holds. Plus pull-up bar is an awkward shape and drilled to the wall so no space to do muscle-ups. I can go to the park and hang rings somewhere but then don't have access to a box for hspu and harder to use weights etc so it is not as convenient. [link] [comments] |
| Bodyweight leg exercises for strength and mass/muscularity Posted: 03 Jul 2021 11:54 PM PDT Can I develop leg strength and mass/muscularity doing 100's of weighted vest bodyweight bilateral ATG squats, lunges, and Bulgarian split squats on 3 non consecutive days a week. I have lighter weighted vests, but I'm willing to invest in a 100lbs weighted vest. I prefer not to use a barbell. I train in my apartment for privacy, so plyometric leg exercises are not an option because of other tenants. I can't do unassisted pistols, which doesn't make sense because I can do ATG squats with a barbell. I've tried every pistol progression that I know of. I discovered that I lack some ankle mobility. There may be other reasons why I can't do unassisted pistols, however it's taken up too much time trying to figure out why. I have hamstrings covered with a GHD, which I plan on getting when I have enough space. [link] [comments] |
| Calisthenics and Weightlifting Posted: 03 Jul 2021 07:54 PM PDT So I wish to join the military through ROTC (branch TBD). I just finished my junior year of high school and definitely need some work. I play soccer, do winter and spring track but my 2 mile time is roughly 15 minutes and I can do maybe 25 push-ups and 2 pull-ups in a row. Slimming down would definitely help however I need to improve on my push-ups pull-ups and sit-ups as well as my mile. Easy enough I have a few months to do it. However how could I incorporate the gym into my running/ body weight routine? I do enjoy lifting and wish to continue, and have it benefit my push-ups, etc. And does anyone have a good body weight/ running routine they can share? Thanks to all! [link] [comments] |
| Can we please discuss the reasoning behind the RR's upper body exercises? Posted: 03 Jul 2021 04:33 PM PDT The HSPU is the only true antagonistic movement to the pull up but it isn´t listed as it. Instead it's recommended as a progression of pushups (???) and dips (????) which doesn´t really make sense at all in my opinion. The HSPU is an overhead vertical push. Pushups are horizontal pushing. Dips are a vertical push but not being overhead changes the biomechanics of the movement significantly to the point that it becomes a diferent excersise. Besides that, there is no dip antagonistic excersise recommended which also seems unreasonable. Imo, the RR's upper body excersises should follow a more balanced pattern, something like this: Pull ups & HSPU Push ups & Rows Dips & Inverted pull ups What are everyones thoughts on this? [link] [comments] |
| Gaining the strength back to do skin the cats: feedback, please, on weekly training plan? Posted: 02 Jul 2021 07:05 AM PDT My idea is to work on gaining STC strength from both 'sides', hopefully gaining greater strength at a greater range of motion until both sides 'meet', while also incorporating a day for negatives and assisted STCs. This is what I've come up with to do weekly, but I'd love opinions on whether I should even wait to incorporate this at all until I'm stronger. I'm currently "coming back" from pandemic- and various life- inspired loss of my foundational strength. This obviously represents just a small portion of my overall plans. Bit of background, I used to be very beginner level (gymnast) -ish strong, but I'd always kind of neglected my STC / lever progressions. I trained STC relatively rarely, but did have it solid at a pike going forward to a GH, and always kind of struggled going back over (but had it at a sloppy tuck). Pull-ups, dips, etc were fairly solid and were consistently trained (pull ups at quarter of my BW, straight bar dip progressions, lightest band for a muscle up, very close to a kip, ...). I can currently "cheat" to get my feet at the bar from the front--by which I mean I use momentum to get there, and it isn't super "clean"--and can slowly lower into a GH, but can only do shrugs at the bottom / can't get back over. I have some activation and "awareness of my muscles", but it's not fully there yet, or at least not at the full range of motion I remember feeling once. I'd also like some advice on when to do these, and whether it matters whether it comes before/after all my other bar exercises. I've traditionally done them last.
[link] [comments] |
| Bulking & Calisthenics/ My Current and Future Routine Posted: 02 Jul 2021 02:12 AM PDT Hey guys so I'm around 5'9 and weigh 73/74kg. The lightest I've ever got to in my adult years was 65/66kg. I've always had the issue with skinny fat. I was always told to bulk and then cut to get rid of this - which I've always ignored till now. So a few days ago I decided to just eat without caring (still tracking calories ofc). I plan to bulk up to around 78kg (which isn't much of a bulk I think but I don't want to get too fat haha) then go on a caloric deficit to slim back down. So for the longest time this was my workout: Saturday: Max rep pull-ups (19-22) 2min30s rest Max pull ups +20kg (usually around 2-3 lol esp after the first set of Max rep) Hanging knee raises 30 reps Lunges holding 10kg on each side 3 sets of calf raises (50, 40, 30) - Ive already got big calves so I don't focus too much on these tbh Max rep wide pull ups (15-16) 10kg weighted dips (10 reps) Sunday: Same as above but replaces pull ups with chin ups Monday (after work): Max 1 rep weighted pull up (30kg) Then a few sets of either 20-15kg+ 10kg weighted dip Tuesday: 5 sets of push-ups , 20 reps each, different variations. Either archer, decline, diamonds, and a few others i forgot the name of. Then I'd chill out until Saturday. But now this is what I'm changing my routine to: I'm gonna do my Max rep pull-ups & Max rep wide pull ups on Fridays - to bang out real quick Then saturdays will be like 3-5 sets of weighted pull ups (+15kg) and then the rest (legs, dips.etc) will be the same. Sunday's will be like Saturday's but with chin ups. I might disregard what I did on mondays. Ok if you've read up to hear I appreciate ya fr fr cause I feel like I've just been talking nonsense haha. So I just wanna know, how did bulking while doing calisthenics or weighted calisthenics go for you? Any advice? There's obvious flaws in my workout tbh, cause I sometimes can get lazy - what would you change about my routine? Am I going about this whole skinny fat situation all wrong? Thanks! ❤️ [link] [comments] |
| Never felt better physically, anxiety gone, however feeling like I don’t deserve my new body. Posted: 30 Jun 2021 07:17 PM PDT Ok, so this might be long so I apologize. After I had my 2nd kid I had severe post partum anxiety and depression. I decided to join a gym with a daycare to help manage my mental issues as well as socialize my kiddos. It was awesome. I lost about 40 pounds, got my mental health back, the kids loved it, I LOVED going everyday. I never felt better since probably even before high school. However, once I got in better shape, I constantly felt like I didn't deserve to feel that good. Like I was getting too skinny (5'3, 160 at best. But very athletic) I don't know where this comes from. Anyway, as we all know, covid hit and I had to cancel my gym membership and focus on distance learning and basically just keeping my family alive and happy. I bought an elliptical, used it for about a year and then had to get on antidepressants. I burned myself out. Obviously I've gained weight. ANY WAY…. Regarding the uncomfortable feeling in my new body….what is that? As I look forward to both of my kids being in school FINALLY I want to get back in the gym. I'm so excited because I LOVE it. I just want any input as to how to navigate that negative feeling! People would compliment me all the time and I would just say "oh, I'm just lucky, I have the time to work out" and never give myself credit for doing the work. I don't know. Any help would be appreciated!!! Edit: wow thank you for all the responses! For the record I was in therapy, hated it. To clarify, At 160 pounds I was perfectly healthy. Just a reminder that not every fat person you see is unhealthy. I have tons of muscle mass. I was born that way. Always been solid and heavy. Don't look fat, though. [link] [comments] |
| What bodyweight excercise best mimics a punch? Posted: 30 Jun 2021 08:59 PM PDT Which one would be the absolute best for increasing punching power? And how many reps and sets would be optimal? [link] [comments] |
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