Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-12 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-12
- Using rings for pushup progressions
- Rotating Pull-up Bar Help
- How to have a better mind muscle connection and progression with pull ups and rows?
- How can I do progressive overload if I'm not getting stronger?
- I've split RR into PPL and added some kettlebells, looking for feedback
- Thoughts on changing my current workout routine
- How do I body recomp? (Simple terms please)
- There's one position where my scapular control is still weak and I don't know how to train it
- BMI vs body fat percentage?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-12 Posted: 12 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:
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| Using rings for pushup progressions Posted: 12 Aug 2021 04:08 AM PDT I've been doing the RR for about a month now. I live in a small flat, and while there are surfaces I can use for incline pushups, the edges aren't very comfortable under my hands and I get wrist pain, despite making sure to do the wrist warmup every time. I realised I am much more comfortable performing incline pushups with rings hanging in my doorframe. I'm confident that I'm keeping my shoulders and elbows in a good position throughout the motion and it puts a lot less pressure through my wrists. I'm now thinking I should carry on using rings for pushups and slowly decrease the incline as I progress. Are there downsides to progressing pushups entirely using rings instead of static surfaces? They seem to be the most widely recommended tool for rows, but the RR doesn't recommend using rings until after diamond pushups (clearly these will be a lot closer to the ground than the stage I'm at). [link] [comments] |
| Posted: 12 Aug 2021 11:27 AM PDT Hello all, A year ago I built a pull-up bar on some rafters using black iron pipe and some brackets. It all worked fine, until recently the bar started rotating while I'm doing my weighted pull-ups, front levers, etc. Very annoying! The most logical method would be to drill holes through the brackets and pipe and then to put a screw through the top; but, unfortunately, I don't have access to a drill (and bits) that is strong enough to go through iron. So, I'm looking for a sturdy friction-based method of securing this bar. Here's a link ("unlisted") to a super short YT video I made showing you my problem: https://youtube.com/shorts/32QmCS_WQeM?feature=share Thank you! [link] [comments] |
| How to have a better mind muscle connection and progression with pull ups and rows? Posted: 12 Aug 2021 11:45 AM PDT I've always been really passionate about doing pull ups for my lats and always found the exercise really fun and rewarding I remember feeling sore on my lats after just 10 of them and my lats hurting like hell and this was just December last year. However recently I've been having trouble feeling my lats while doing pull ups and rows and this only happens for these and for the chin ups my biceps feel engaged I did 25 pull ups in one set today and barely felt a thing And I did 25 again then 20 chin ups Do I need to progress now? I've always focused on contraction of my elbows pulling them down feeling the full range of motion but I'm unable to feel anything on my lats what am I doing wrong here [link] [comments] |
| How can I do progressive overload if I'm not getting stronger? Posted: 12 Aug 2021 02:59 AM PDT I've been training consistently for the past 2 years and I always find it really challenging to progress. I'm 14 years old. My weight is around 50 kilogrammes (I used to weigh 55 kg before getting ill). My height is around 172 cm. My workouts don't last for 40 minutes or 1 hour (school and all that stuff). My usual workout looks like this: 3 sets of dips: 11, 11, 10 with 1.5 minutes of rest. 3.5-minute break. 3 sets of pull-ups: 8, 8, 8 with 1.5 minutes of rest. 3.5-minute break. 3 sets of supported pistol squats: 11, 11, 11 with 1 minute of rest. On my rest days, I usually run 5K and have a full rest day on Sunday. I've eliminated junk food, candy and other crap from my diet. Still, I'm struggling to increase my reps. I haven't increased my reps in 8 workouts already because I simply can't. Every workout feels as challenging as the previous one (sometimes even more challenging). I'm not sore or anything. My muscles (especially on dips) simply turn to stone and I can't go further than those damned 10 reps. I'm slowly getting back the kilogrammes I lost. Do you have any ideas on how to break through this plateau and make it easier for me to progress? I constantly see posts about how people increase their reps on every workout and it feels really discouraging not to be able to do the same. P.S recently took one week break (a month ago). I've lost a ton of progress. I'm still struggling to get my previous results and records. Sometimes I joke that I have no muscle memory. I will be grateful for any help. [link] [comments] |
| I've split RR into PPL and added some kettlebells, looking for feedback Posted: 12 Aug 2021 02:58 AM PDT I felt like I needed more recovery and shorter workouts than the full-body routine was offering. Here's how my schedule looks. Warm-up:
Push day:
Pull day:
Leg day:
* Ultimately I want to graduate to suitcase KB deadlifts to work the obliques harder. Each workout ends with 20 minute stretching/cooldown. Any feedback is appreciated! EDIT: Forgot to add support holds. Purposefully adding them on opposite days - I feel like they wear out the stabiliser muscles too much before the strength training if I do them on the same day. [link] [comments] |
| Thoughts on changing my current workout routine Posted: 12 Aug 2021 07:02 AM PDT Hello, I do BWF since last November and mostly did the recommended routine. Currently, my schedule looks like this and I ran into a plateau mainly at the pull progressions: Strength (3min pause between sets): Warmup + Skill Work (Mainly HS) as in the RR + Support Holds (2x 1min normal + 2x1min RTO) Pike Push Ups (8/8/8) R L-Sit Pullups (8/8/8) R Dips (11/11/11) R Rows, Legs elevated, (15/15/15) R Push Ups (12/12/12), turning rings out at the end and clapping in the middle Sometimes I train some dragon flag afterward Skill/Core: No warmup since I do it after Badminton training Handstand progression for about 10mins L-Sit (Floor, P-Bars, Rings as I feel, and whats currently available) Bodyline drills (3x1min) as in the RR Leg Raises (8/8/8) Stretching Schedule: Mo: Badminton + Core Tu: Strength We: Badminton + Core Th: Strength Fr: Badminton + Core Sa: Strength Su: Rest Goals: - I want to combine my badminton and strength training. The schedule above works pretty well for my body in terms of rest. So this point should be fulfilled. I know that I have to sacrifice some progress on both ends but that's fine for me since I don't play badminton competitive anymore - RTO Dips and L-Sit R Dips are 2 things I want to learn - (R) Muscle Up. I want to achieve both ring and normal muscle-ups. I learned the normal one just without progressing but I need a substantial amount of momentum, so my idea is to increase my pulling strength further - Improve the form of my dragon flag. I need to somehow integrate into my workout routine but I'm not sure where. Currently, my form looks like this (https://youtu.be/YigUiYeLs9M) so any criticism is highly appreciated. - Improve the disbalance between my left and right body parts. My right side is a bit stronger than my left which resulted from years of badminton training. Ideas: I plan on playing a badminton tournament at the end of August so at the beginning of September I want to change my routine. My idea is to do two 6 weeks schedules. I n the first 6 weeks, I want to increase my strength and work purely on my strength. Therefore my idea is to lower the reps of my current strength workout and increase the difficulty by adding weights (got both a vest and belt available to me). Does that make sense? And is it safe to add weights to ring exercises like dips? I was thinking about 4x5 reps per exercise and then increasing additional weight as needed. In the 6 weeks after that, I want to focus on my form and learning new exercises. My idea would be to change the R Pull-Ups to explosive ones (in regard to the muscle-up goal). The ring dips will be changed to wide ring dips (in regard to L-Sit Ring Dips). And for both Rows and PushUps, I would change to the archer variations to focus on my left and right side independently. To pursue my dragon flag goal I would try to add the dragon flag at the end of each workout. Does this make sense for the future? I already tried the harder BWF variations itself and I didn't manage to do them somewhat properly. Since I got weights available anyway my idea would be to get to this point via increasing my strength. The core/skill workout would stay the same. I appreciate your feedback, greetings [link] [comments] |
| How do I body recomp? (Simple terms please) Posted: 12 Aug 2021 12:42 AM PDT I have been searching up whether I should cut or bulk and I came across something called a body recomp. I am trying to understand it well but I kind of am not understanding it (I don't know what "low maintenance" means for example). Just for some background, I am 5'7 and 151lbs (I don't have an exact measure but I assume my body fat to be 15-20%). I used to be leaner back then and I guess I am still sort of lean, just not as lean and in a figure I am satisfied with. I exercise normally daily excluding Saturday which is my rest day. There have been days where I couldn't go to the gym though due to outside factors, granted those are not common So from what I am understanding, a calculator said my maintenance is 2563 and say I eat 1200 calories I am cutting, if I eat 2800 I am bulking. Is a body recomp where Monday I gain, Tuesday I lose, etc? Or is it where I just keep gaining and on rest days I eat less? Or neither? I am guessing protein is very important in this. I was watching a video discussing about carb and fat intake and this whole thing is just making me confused to be honest. Say my goals are 192g protein, 100g fats, and 224g of carbs, do I need to always do math before I eat? Wouldn't it be easy to mess up and overshoot the numbers because foods seem inconsistent with how many carbs they have (this is unrealistic but like if I eat meat with say 192g of protein but has 98g of fat 220g of carbs, how would I increase the carbs and fat without increasing the protein?). I don't know if I am overthinking this but this seems like a lot of math and very specific eating? [link] [comments] |
| There's one position where my scapular control is still weak and I don't know how to train it Posted: 11 Aug 2021 10:40 PM PDT My scapular control is strong in all the support holds. I've been doing them one handed or with weights to try to solve this problem, but it's not having an effect. When my shoulders are in full extension, like at the bottom of a push-up or dip, my left scapula just pops up and my shoulder rolls. I kind of thought I took care of this problem, but I'm moving into weights I've never been able to budge before and this tendency is presenting itself again. I'm stretching and doing the usual scapula control exercises, but the only thing I can think of that hits this spot is just hanging out in the bottom of heavy push-ups and dips. And I don't really want to do that excessively because I don't want to rush an injury. Any thoughts? That extended shoulder just makes the scapula run away on me. [link] [comments] |
| Posted: 11 Aug 2021 04:38 PM PDT I'm very confused about this. First off, I'm aware that the most reliable method of measuring body fat percentage is a dexa scan. I'm considering getting one just so I know for sure, but they are expensive so right now all I have to go off is internet body fat percentage calculators. So, my stats. I'm a 5'2" cisgender woman who weighs 140 pounds. My waist is 28" and my hips are 39". For reference, I strength train every other day for an hour and do cardio such as 30+ minutes of running or hour long walks on the off days. According to various online calculators, my BMI is either 25.2 or, according to the "BMI for short people", 26.7. Either way, bad news and definitely in the overweight category. According to various online bodyfat percentage calculators, I have 26-27% bodyfat, which is within the range of "acceptable" for women but not in the "fitness" category. Which one of these should I be putting more stock by? The BMI or the body fat percentage calculators? I keep seeing all sorts of conflicting information. On the one hand BMI has limitations, mostly in that it leads short people to think we're less fat than we actually are as per the short person BMI formula demonstrating I'm far further into the overweight category than the normal BMI calculator suggests. I'm also aware the BMI doesn't account for muscle mass but I was always under the impression this meant that people who are in the "fitness" or "athlete" category in terms of body fat percentage might be overweight from muscles. For someone who is only in the "acceptable" category of body fat percentage, I am unsure if this means that I am simply still overweight as the BMI indicates or what. [link] [comments] |
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