Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-01 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-01
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Palmar Cooling Increases Exercise Performance
- Making case for split RR (please put down the pitchforks)
- How do I improve my push-ups at a faster rate?
- Is doing only weighted pullups okay for a pull day?
- Has anyone tried this routine?
- Are hinge progressions absolutely necessary for working your legs? Or can you get by with only squats?
- Will I see the same results doing pushups and other various bodyweight exercises as I would doing bench presses?
- Elevated pike PU hurt my quads send help
- Hard to breath during push-ups
- Continue RR or change?
- Weak core: Real signs and myths
- Have I progressed optimally?
- Does Masturbation affect in building mass?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-01 Posted: 01 Aug 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: 01 Aug 2021 08:13 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] | ||||||||||||||||||
| Palmar Cooling Increases Exercise Performance Posted: 01 Aug 2021 12:33 AM PDT While deep diving into the YouTube algorithm in the late night (early morning?) hours, I came across a video/study detailing the performance-enhancing effects of palmar cooling on both aerobic and resistance training exercise. The video was from Andrew Huberman's podcast series, and the study was completed at Stanford University. Basically, placing water or some other cooling medium at a temperature of 10 - 16 C (50 - 61 F) onto your palms for 2 - 3-minutes IN BETWEEN sets can drastically increase your work capacity, strength output, and performance in subsequent workout sessions. Tap water on cold is basically spot on for this. In terms of aerobic capacity, holding this temperature to your palms whilst training delays fatigue onset, presumably increasing one's endurance. From my understanding, the science behind why this simple technique works is somewhat debated; however, it seems fairly certain that muscular performance is deterred via increasing muscular temperature. As you perform, say, pull-ups, the utilized muscles require more energy and, as a byproduct, generate more heat. In rabbit models (but probably most other mammals, including the revered Homo sapiens) this increased heat deactivates pyruvate kinase, which is an enzyme partly responsible for the generation of ATP (a compound essential for muscular contraction). Basically: Exercise performed --> increased heat in muscle --> decrease in pyruvate kinase --> decrease in ATP The body has a solution, though, and responds by carrying this heat away via the bloodstream and eventually releasing it into the environment through glabrous skin regions. These are areas of the body, namely the FACE, PALMS, and SOLES of the feet, which are hairless and also contain a unique vessel design known as arteriovenous anastomoses (AVAs). This allows them to expel or absorb heat at improved rates as compared to other areas of the body. As the heat is released and the muscles begin to cool, ATP once again becomes available and muscular output will respond accordingly. Essentially, cooling the palms at the aforementioned temperature (any colder than this will cause vasoconstriction and heat retention, which would be counterproductive in this setting) aids the body in decreasing core and muscular temperatures, leading to (in some subjects) drastically enhanced exercise performance. Drastically, as in, on par with or more so than individuals on anabolic steroids. Here's a link to one of the studies I've read on the topic. I found it interesting and thought it might provide some benefit to you all! [link] [comments] | ||||||||||||||||||
| Making case for split RR (please put down the pitchforks) Posted: 01 Aug 2021 09:34 AM PDT I have read the FAQ and am aware of the advantages of the RR (rest days are better for recovery, higher frequency for exercises, etc) and the disadvantages of splitting it for the beginner. That said, I've seen some have certain issues with the RR: Proposal: Have a 6-day workout plan with more sets per exercise but fewer exercises per day and overall Day 1: 4x 5-8 Pull Up Progression + 4x 5-8 Squat Progression + 4x 8-12 Anti-extension Progression The overall cons of this is: Supposed pros: I know that this topic has been talked to death, but I still feel like it is worth giving my two cents. You may pick up your pitch forks and torches now. [link] [comments] | ||||||||||||||||||
| How do I improve my push-ups at a faster rate? Posted: 01 Aug 2021 05:05 AM PDT As of right now, I can only do 10 bench push up before my muscle gave away. My triceps and biceps would then feel weak and sore for the rest of the day, recovering for a bit the next morning where I repeat this process again. If I were to start doing this the very same day again, I literally wouldn't be able to because my triceps just wouldn't have any strength to push. I know doing bench push up first is the key to moving on to doing actual pushups, but so far I don't really feel the improvement. How long do I have to do this so that my biceps and triceps wouldn't give out, and could there be any way to speed up the process? [link] [comments] | ||||||||||||||||||
| Is doing only weighted pullups okay for a pull day? Posted: 31 Jul 2021 05:40 PM PDT 18m here. Wondering if doing a couple different types of pullups alone is okay for a pull day? This is what I've been doing for a while but was wondering if it's the right thing to do. I usually warmup then do 3x6 with 40kg, then I either do a drop set (8-12 reps with 20-15-10-5-0kg then resistance band) or I just do one set with lower weight and work on front lever or one arm pullups. But I realize that I'm not really working my lower back much, or isolating my biceps, or any sort of rowing motion which I've heard is vital. Can I continue with what I'm doing or should I change up my routine? My goal isn't really to get a good looking back, but I want to get better at weighted pullups as well as do other calisthenics moves (but a good physique wouldn't hurt). [link] [comments] | ||||||||||||||||||
| Has anyone tried this routine? Posted: 01 Aug 2021 04:41 AM PDT MONDAY: Push Day S1: Planche lean - 3 sets / to failure S2: Tuck Planche - 3 sets / to failure A1: Ring Dips - 3 sets / 5-12 reps A2: Pike push ups - 3 sets / 5-12 reps A3: Diamond push ups - 3 sets / 5-12 reps A4: Skull crushers - 3 sets / 5-12 reps TUESDAY Pull day S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands) S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL B1: Chin Ups - 5 sets / 5-12 reps B2: Horizontal Row - 3 sets / 5-12reps B3: Hammer Pull Ups - 3 sets / 5-12reps B4: Tucked Rows - 3 sets / 5-12reps WEDNESDAY Rest Day Eat/Sleep/Chill THURSDAY Push Day 2 S1: Planche lean - 3 sets / to failure S2: Tuck Planche - 3 sets / to failure C1: Incline push ups - 5 sets / 5 reps C2: Archer push ups - 3 sets / 5-12 reps C3: Ring flys - 3 sets / 5-12reps C4: Close grip ring push ups - 3 sets / 5-12reps FRIDAY Pull day 2 S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands) S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL D1: Pull Ups - 5 sets / 5 reps D2: OA Chin ups - 3 sets - 5-12 reps D3: BW ring curls - 3 sets - 5-12 reps D4: Reverse curls - 3 sets - 5-12 reps SATURDAY LEGS + CORE E1: Squat jumps - 3 sets - 5-12 reps E2: Bulgarian split squat - 3 sets - 5-12 reps E3: Nordic ham curl - 3 sets - 5-12 reps E4: Sprinter lunge - 3 sets - 5-12 reps F1: Hollow rocks - 3 sets - 5-12 reps F2: 2 point plank - 3 sets - 5-12 reps F3: Straddle leg lifts - 3 sets - 5-12 reps F4: Banded crunches - 3 sets - 5-12 reps: [link] [comments] | ||||||||||||||||||
| Posted: 01 Aug 2021 12:11 AM PDT The Recommended Routine has two leg progressions: the squat and the hinge. However, I've seen many bodyweight routines online that only do squat progressions for the legs. This is one example that I've found. They have a hinge progression, but for the abs (leg raises), not the kind that works your legs. Another example is the startbodyweight routine, which is also recommended in the Wiki as a program that's just as good as the RR. The only exercise that works your legs from that routine is the squat progression. So are those routines just bad, or is the hinge progression not that important in the RR? Or maybe I am understanding something incorrectly and leg raises work your legs too? [link] [comments] | ||||||||||||||||||
| Posted: 01 Aug 2021 11:14 AM PDT So I am switching to bodyweight fitness for my chest soley, but I will stick to weights for other workouts. I am unable to lay on the bench (due to unspecified reasons) so I figured various types of pushups would be a good alternative. I know nothing can replace the effective of bench pressing but over the next month or two will I see the same level of results (strength, hypertrophy) as I would doing weighted exercises? So my previous routine was: 3x10 Flat bench Incline bench Floor flys Currently I'm doing: 3x10 pushup Decline Pushups Reverse incline pushups Underhand chest raise Will I see the same level of effectiveness doing the latter routine instead of my initial one? Is there anything I should change about my current routine, should I add Svend press? Switch out one of the exercises? Thank you in advance [link] [comments] | ||||||||||||||||||
| Elevated pike PU hurt my quads send help Posted: 01 Aug 2021 03:13 AM PDT So i noticed i lacked in shoulder strenght and size so i started doing pike push up , but i was kind of rigid so i began stretching everyday (3 sets of 30 seconds) , focusing on the hamstring (doing the exercise where you reach for you feet while sitting). I think i fixed the problem and can do normal pikes with good form , so i tried to step onto the next level bu doing them elevated , and boy i just hate this thing. I just can't keep the leg straight , i think are the quads now that are really hurting , thus i cannot concentrate on the movement (which i hate to begin with and would love to hear if there are other bodyweight shoulder exercises , i'm currently doing also pseudo planche PU , bent arm planche holds). Solutions? [link] [comments] | ||||||||||||||||||
| Hard to breath during push-ups Posted: 31 Jul 2021 04:22 PM PDT The main problem I encounter whilst doing push-ups is inhaling. When I lower my back, I can't inhale as much as a potentially could. It feels like my lungs can't extend maximally and can't absorb as much oxygen as I normally would. Strangely, I was breathing just fine when doing push-ups in the past but for some reason I'm having this problem now. I feel my fatigue earlier than my muscles getting tired and it's disrupting my workout. I've tried researching this but I couldn't find useful information to resolve this. Is maybe something wrong with my form that's hindering my breathing? Looking forward for suggestions, please help. [link] [comments] | ||||||||||||||||||
| Posted: 01 Aug 2021 04:20 AM PDT Hi, I'm doing the recommended routine for some months. I'm still making progress, but not as fast. Should I change my routine to maybe a split (I have the time to train 5 times a week if needed)? If so, what would you recommend? m36, Weight: 163lbs/74kg, Height: 6'/182cm My Progression status:
[link] [comments] | ||||||||||||||||||
| Weak core: Real signs and myths Posted: 01 Aug 2021 02:57 AM PDT I was searching for signs of core weakness and how to tackle them when I came across 2 comments on a related post: The comments are from a Pilates instructor. Personally, I am not a big fan of Pilates. I believe in simple workout routines that you can do 3 to 4 times a week to remain fit and healthy. I see any overly optimised routine, I stay away. I aim towards general fitness because fitness is not my profession. Coming to the main point, the things that the above two comments say, how much of them are true. I see no citations or anything. Like the commenter goes on hyperbole claiming glutes are your second heart/pump and testosterone and all. Rounded shoulders, kyphosis goes with a weak core that is well known. People in this sub who really know anatomy and do deep research in these matters can you support or refute the claims or point to sources where I can study about them? How much about this core obsession is justified? [link] [comments] | ||||||||||||||||||
| Posted: 01 Aug 2021 03:45 AM PDT I started training with some exercises since 16. June and surprised to find out I wasn't able to do normal straight push-ups like I used to (over a year ago but I've been very sedentary/lazy). Frustrated but knowing I had to work, I started to do knee-push ups minimum 3-5 sets a session a week from June to July. During that time I did some normal push-ups but averaging max 5-8 stable reps. It still felt quite difficult for my body + wrists and afterwards. Mid July came and I finally managed to do good straight sets of push-ups without becoming too fatigued nor sore. In the past 7 days I've managed to increase my max reps from 14 to 19. It's probably early and a little vague but do you think it's likely I'm progressing my strength at an ideal speed? I might just be overthinking it but never hurts to askl [link] [comments] | ||||||||||||||||||
| Does Masturbation affect in building mass? Posted: 31 Jul 2021 08:57 PM PDT Give your opinions based upon your experience and im soo skinny does exercises with heavy weight will help in gaining muscle mass? [link] [comments] |
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