Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-02 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-02
- Does running ( cardio in general ) affect strength training
- I'm really confused, i need to lose body fat but i don't want to lose more weight
- A good alternative for the Recommended Routine
- Ring dips form check
- Sharing my experience on the Recommended Routine.
- I can't do any skill, where to begin?
- If you had to choose between chin ups and ring curls in an upper split, to grow your biceps. What would you choose and why ?
- Semi intemrdiate need advice in body recomposition and more...
- Is a arched back pull ups or a normal chin up better?
- Front Lever Progress Slow
- With consistent exercise and better dieting, how many months did it take for you to notice a big difference on the outside?
- Two-a-day vs alternate
- Required shoulder press weight for handstand push up?
- Need help regarding volume and sets etc, a beginner here.
- Discussion around calisthenicsmovement and hybrid calisthenics
- Intermediate chest exercises with no equipment?
- Hey I did myself a workout plan
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-08-02 Posted: 02 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] |
| Does running ( cardio in general ) affect strength training Posted: 02 Aug 2021 03:38 AM PDT I do the Recommended Routine every other day and recently, i became fond of running. I try to run 7 or 8 miles every other day alternating with the bodyweight routine, which I thought is a good way to improve my general fitness and cardiovascular health. I was wondering however if this would interfere with my strength training, considering i am bulking and trying to gain muscle mass. Bear in mind i use an app to calculate the calories i burn during the run and compensate them by eating. So my question is : Will running on my Bodyweight off-days impair my recovery and hinder strength and muscle gains? [link] [comments] |
| I'm really confused, i need to lose body fat but i don't want to lose more weight Posted: 02 Aug 2021 04:53 AM PDT A few years ago I did a body check up and the nurse said I was underweight. At that time I was confused because I basically had a beer gut so I thought it was strange that I was underweight. I didn't give it much thought and I ate more freely without concern of health. Now I (16) am at a "normal weight" apparently (54kg, 161cm) and I still have a beer gut sort of situation. So what does that mean for me? How do I lose body fat but not weight? I looked at other reddit posts and they said to lift. I hate lifting (oops?). Do you think the RR is right for me or what should I do? Any help is appreciated, I'm just a really confused teenager :[ [link] [comments] |
| A good alternative for the Recommended Routine Posted: 02 Aug 2021 04:01 AM PDT I recently started the recommended routine and it takes me on average about 1 hour and 45 minutes to complete each exercise session, And towards the end of the session (the core triplet pairs), I'm always fatigued as opposed to the start where I'm actually enjoying the exercise. Because of this I feel like its easier for me to progress easily on the exercises I do first but the ones I do later are harder. Another reason I want a shorter routine is that I want to make this a habit, I can only afford to do this 1 hr 45 mins exercise bouts because I have no school or other work but when they resume I'm pretty sure I'll find it difficult If I don't have a shorter routine. I have no equipment (except for a pullup bar) and workout only using stuff available in my house (chairs for dips and tables for rows) What would be a good alternative to the recommended routine that takes like 30 - 50 mins to complete and is similarly effective to get dem gains? [link] [comments] |
| Posted: 02 Aug 2021 01:36 AM PDT Hi guys, when I have no access to my parallel bars at home I do dips on rings. They are much harder than regular dips, so I can just do about 4/5 per set at the beginning of my workout, then I go down to 3 and 2 per set till I reach about 14-15 total sets. After ring dips I do about 5-6 sets of push ups or diamond push ups and thus I end my push day. When doing ring dips I try to go as down as possible and way below parallel, so that I can become stronger in the whole range movement. At the top I turn the rings out and extend my arms completely. The only problem is that I tend to flare my elbows on the way up. I don't think this is a big problem, since ring should be gentler on joints and since bulgarian dips are performed with wide elbows. That being said, I would nonetheless like you to check my form, just to be safe. Anyways I don't experience any pain during exercise or after, just DOMS. Thanks in advance to everyone that will try to help me out. [link] [comments] |
| Sharing my experience on the Recommended Routine. Posted: 02 Aug 2021 05:18 AM PDT Its been a month since i started doing the recommended routine. In this post i would like to share my experience and would request all of you to give suggestions on the problems i face. Before i start, i want to tell you about my background. I am 180 cm tall, age 21. Five months ago my weight was 50 kgs (extremely low). I use to play soccer 4 years ago, but i had to stop because i got injured while playing (It turned out to be ACL tear which still has not healed). It doesnt bother me on my every day task, but i cant play sports where changing directions while runing is frequent. I was getting weak, and so i decided to do something about it. 5 months ago i started working out (running one day per week, pushups and squat progressions etc) and eating a lot (healthy food not junk). One month ago i found out the recommended routine and thought its better to follow this routine since its made my more experineced people out here. Now my current weight is 68kg. Yup it was a lot of improvement. I build a little muscle and strenght but gained more fat (i am getting skinny fat). My BFR is still 15.5% though. I would like to gain more muscles and get my BFR less than 15 %. Equipements i have: Wooden gymnastic rings, pullup bar attached to a wall, dumbells (5*2 kgs), ankle weights (5*2 kgs) Warmup: Takes around 15 mins or less. As recommended in the RR, i do stick dislocates, squat sky reaches, gmb wrist prep, diadbug hold, arch hangs, squat, single legged deadlift. I find it a little too time consuming, and boring. Pull up progressions: I am currently doing negative pullups and i am not improving at all. I can barely do 5 reps with timing between 5 to 10 secs. The easier progressions are too easy for me. I have tried doing regular pullups, i can do 2 reps, but after that i can only pull myself half way. I feel like i dont have enough strenght to pull myself all the way up. I guess my forearms and biceps are too week. I would like some suggestions on how i can improve it and any possible error on my form. Squat Progression: I am currently doing pistol squat on an elevated surface (so that it is easier to keep my other leg up). I do 3 sets of 10 reps each leg. It is very tiring and i always get out of breath while doing it due to which sometimes i have to pause for 2 to 3 secs during a set. Dip Progressions: I am currently doing ring support holds. I can hold for 1 minute. It is very tiring. I would like to advance to negative dips but i am currently facing a problem to find a good place to hang my rings. So i thought untill than i would continue with support holds until i can do the sets easily. Hinge Progressions: I am currently doing Nordic Curls. I sturggled a lot with this while starting. But now i do 8 reps on the first set, 5 on the next and another 5 on the next. Row Progression: I am currently doing Incline rows. I am keeping the reps less than 12 and increase difficulty once i reach 12. The progress on this one has been slow, but i think in another month or two maybe i will be able to do atleast 8 reps of a complete horizontal row. Push Up Progression: Before i could do 20 pushups. But later i found that my chest was not involved. So i researched about it and found out that i needed to depress my shoulders. I tried it and i could feel my chest being involved. I could only do 5 pushups with this form. And after a month i still can only barely do between 5 to 7 reps. I am not seeing much of a progression on this one. I think it may be because after doing all these exercise i am getting too tired to be able to do it properly. I would need some suggestions regarding this. Anti Extension Progression: I am currently doing Ring ab rollout (3 sets of 10 reps). I can only do it wih my rings elevated ( I can hold planks for a minute). I am not feeling anything on my abs though. I can feel it in the front part of my shoulders. Anti Rotation Progression: I am curretly doing Copenhengam plank ( 45 secs each side). I am facing a problem due to my weak knees (as mentioned earlier, i have an ACL tear), my knees tends to bend sideways when i keep my feet on the chair. So instead i keep my knee on the chair like in knee copenhangem, and straighten both legs. Another problem is, i still dont see why this is an abs exercise. I can feel torturing my adductors (not sure if thats what its called, the muscles between the legs near the penis). Extension Progression: I am currently doing Arch back hold with 20 secs holds. While performing it, i really have to breathe very hard because there is not much space for my stomach to expand while breathing in since i am lying on my stomach. Overall Experience: The routing is very tiring. It takes around 1 hr 45 mins (sometimes 5 mins more). I am doing it 3 times a week due to which it is hard to keep yourself disciplined. As mentioned in the RR, i am taking 90 secs rest between sets. While performing the first pair (pull up and squat progression), i sometimes have to rest for 3 to 5 secs while doing a set to be able to do the another rep because i get almost out of breath. My calf muscles are very thin compared to my thighs. My friends say i have chicken legs. I would like to work on my calf muscles. I need suggestions to what exercise to include for my calf, and where include it in the RR. [link] [comments] |
| I can't do any skill, where to begin? Posted: 01 Aug 2021 11:45 PM PDT I started training a year ago, and I still haven't done any skill work because every skill looks like it'll take forever to get, so I didn't have enough motivation for it, and now I feel like my "calisthenics experience" isn't really worth anything if I'm not even close to do any skill, so I think that I HAVE to start working on it. My biggest problem with skills is that I don't really understand how to work on them... first of all, there are millions of skills, and the paradox of choice here takes a heavy effect, so where should I even begin? with the easiest skills? OK now let's say I want to work on an L-sit, I'll have to work on it 3 times a week, so it'll shorten my regular routine, and I won't have time to work on other skills. So am I supposed to work on one skill at a time? So now let's say that I've focused only on my L-sit and after a few months I ace it, and I'm ready to continue to work on my next skill, wouldn't I have to keep working regularly on the L-sit to not lose it? how is that even possible to work like that on so many skills? So basically all I'm looking for here is a little inspiration, guidance and motivation! [link] [comments] |
| Posted: 01 Aug 2021 01:03 PM PDT It's been almost 2 years since I started training and 1 year and few months since I bought rings. I had quite good gains and almost never missed a training. However I'm starting to get a bit bored of my routine and would like to modify it a bit. I was wondering about the benefits of chin ups. My new routine would be like : - 10 min of handstand after the warm up - 4 sets of straddle FL or FL raises in superset with tuck planche push ups - 4 sets of scapula pull ups (https://youtu.be/I-uF30yVsho) in supersets with ring dips - 4 sets of rows (or ad-tuck FL PU, depending on my energy) in supersets with archer rings push ups - 4 sets of triceps extension in supersets with rings curls. But here's my question: Rings curls or chin ups ? Rings curls are definitely easier to adapt if I don't have a lot of energy left, but I feel that chin ups would be more efficient. What are your thoughts ? EDIT : changed the name of the pull ups [link] [comments] |
| Semi intemrdiate need advice in body recomposition and more... Posted: 02 Aug 2021 10:19 AM PDT Hi there! stats: 35yo 82kg 180cm height. I've been doing BWF for about 2 years. I unlocked back lever, muscle ups, advance tucked FL and 3x8 wall assisted hspu so i dont think im a beginner anymore. During this journey i've done some recommended routine, heavy days switched with hypertrophy ones and now finishing FBW focused on horizontal/vertical push/pull/legs. Due to new work i dont have time to do cardio and core on seperate days so most of the time im just doing workouts no longer than 50min max 1hr. Goal: Im still sitting at 25% body fat and i would instead of getting BIG i would like to get shreded. Also I got bit fascinated with circuit workouts with higher reps and shorter rest period but i don't have much experience and im not sure how exactly i should switch to it and how to program it. I can workout max 4 times a week so im thinking about two FBW push circuits and two FBW pull circuits with core somwhere implemented in it and some fast skipping rope after Also about diet im not sure is this a good approach to lose fat but my diet looks for now +/- like this: breakfast 1: 100g oat with 400 natural yogurt with some addinds(goya, chia etc) breakfast 2: vegetable shake lunch: whatever my GF cook most of the time 100g rice + some tofu (yep im vegetarian) pre wrokout: frieezed fruits with whey post workout: frieezed fruits with whey 1h later cottage cheese with some vegies 2h before sleep I will be really greatfull for help in this :) [link] [comments] |
| Is a arched back pull ups or a normal chin up better? Posted: 02 Aug 2021 10:11 AM PDT I've recently been experimenting with some pullup varation and came across a few. Alot of fitness bloggers , magazines, YouTubers etc. seem to be on the same page when it comes to pullups, except for one thing : should I arch my back and pull towards my belly/chest more or don't and arch forward and therefore engaging the core more. I read and viewed several opinions on this topic but almost all of them are contradicting to each other. Some say that an Arched back pull up is better for wanting to do muscle up one day and others say the opposite ! ( favor of arched back https://youtu.be/Ww-gNf0ys8M, in favor of hollow pullup https://youtu.be/rZz_-8Kt45Q) In my own experience I think its way harder doing a arched back pullup instead of a hollow one... So is there one that is better in general or is one better on focusing one muscle more than the other (if so which engages the lats more? ) I'd like to hear your options! [link] [comments] |
| Posted: 02 Aug 2021 08:36 AM PDT Looking for suggestions. 6.2 215 Lbs Lost my FL more than 6 months ago after switching to dynamics, details here https://www.reddit.com/r/bodyweightfitness/comments/lbrf4a/front_lever_ruined_by_dynamics/ Since then I been doing the same things that got me the FL in the first place, which was FL negatives. But it hasn't been as effective as before. I believe I shouldve gotten my FL back long ago. Do I need to switch it up? Should I do FL raises or maybe practice holds with lower progressions "currently trying the latter but it just doesnt feel intense enough" Admittedly I underestimate plain holds simply because when doing negatives I feel the burn more / the workload is higher Everything else is fine so I dont think somethings wrong with my body. I got 2-3 times stronger at HSPU I am near achieving one arm chinup, I am literally making strides with everything else but my FL is just lagging. Any suggestions or advice is appreciated [link] [comments] |
| Posted: 02 Aug 2021 08:25 AM PDT My current fitness goal has a deadline of 8-9 months from now since that's when I'll have graduated college. I'm currently 6'0 200lbs with a big belly and soft arms but with clothes on I look half decent until the shirt comes off haha. I plan on doing personal training lifting program as well as some bodyweight and clean dieting (ensuring I get 1g/lb of protein a day, watch the carbs and fats and overall calories).. I don't mind not seeing progress for a while after starting but if it becomes like 3 months and I still look identical I'm gonna probably stop and give up and go back to doing what I was doing. How long did it take you all to notice clear improvements in yourself? [link] [comments] |
| Posted: 02 Aug 2021 06:50 AM PDT Hi, I am just looking for opinions on scheduling a strength routine (bodyweight Recommended Routine RR but I do have access to dumbells) and simply incline treadmill walking for LISS. My general goal is clean bulking and improved cardiovascular health. I'm enjoying the Recommended Routine so far especially since I don't have access to a barbell. Option 1: Sun, RR evening Option 2: Sun, RR evening One thing about Option 1 is that reinforces the habit of working out more days of the week. Option 1 could be changed to have the LISS in the evening. I was thinking morning cardio would be a good way to start the day though. Maybe this light cardio helps with recovery? I'm sticking to about 60-65% max HR (well, estimated max HR) Option 2 gives the most time for rest after evening RR, but it means two workouts in the day. ***Would the extra rest help at all in terms of recovery or would it likely be negligible? [link] [comments] |
| Required shoulder press weight for handstand push up? Posted: 01 Aug 2021 02:14 PM PDT Dear Bodyweight Fitness community I have a stable free handstand hold and would like to learn handstand push up (for a while now actually). Pike-Push ups have never really been doing it for me but I have found a great way to progress in frontal delt strength by doing strict (hollow body hold, elbows always pointing forward[!], forearms always vertical) barbell shoulder presses. However, this is a very hard exercise where only professional weightlifters come close to pressing their bodyweight. Thus , I wanted to ask the ones among you who accompany their bodyweight training with weights AND are able to do a perfect form HSPU how much of your bodyweight you can press with this exercise. [link] [comments] |
| Need help regarding volume and sets etc, a beginner here. Posted: 01 Aug 2021 01:24 PM PDT So I'm 16 (girl) and a beginner. I want to strengthen/gain muscles and loose excess fat (recomp). I used to do calisthenics an year before but then I stopped but back then I wasn't intermediate either, was still on basics but was consistent. I follow the push pull leg split. I have these questions since so long and I don't understand watching YouTube is confusing. I wanted to ask: 1) How many exercises should I be doing in one day of push/pull? (Say I do push twice a week, so should I do alternate exercises different day to work the muscles different way?) 2) How many reps and sets should I do? 3) How much rest should I take between sets and between different exercises? 4) I also want to incorporate cardio (football and hiit mostly) for the excess fat. Should I do cardio right after training my muscles or between a gap of 6 hours (or some way else)? 5) can anyone provide me with a progression link/ table for the exercises? Help me out please. Thanks! [link] [comments] |
| Discussion around calisthenicsmovement and hybrid calisthenics Posted: 01 Aug 2021 04:15 PM PDT Hi, m 17 here, I recently just discovered hybrid calisthenics and found the videos pretty entertaining and well put out, however, I am just wondering about the quality of the training. Compared to the RR which I have been using for a few weeks now and found it super useful, does the hybrid calisthenics plan train you the same, better or worst than the RR? The training plan is https://www.hybridcalisthenics.com/routine As a high schooler, I have don't have lot of money so I am unable to purchase the program made by calimove, do you think the RR is a good program that can develop my calisthenics? Thank you so much! P.S. does anyone know any good stretching routine for mobility in every joint/muscles for the morning/as soon as you wake up? [link] [comments] |
| Intermediate chest exercises with no equipment? Posted: 01 Aug 2021 03:44 PM PDT I do the recommend routine but i replace the dip progression with pike pushups and in the pushup progression i do the pseudo planche pushups. That may hit the chest a bit but not as much as I would like them to, as both focus on the shoulder more. I can't do dips as I don't have equipment for it. People say do wide pushups or decline . But i can do around 15 of them. I don't think it translates well to strength or hypertrophy any more reps than that (I think). What exercises should I add and where should I add it in the rr? Thanks in advance! Ps. I may get equipment in the future but I am not really sure. I were to get what should I get? [link] [comments] |
| Hey I did myself a workout plan Posted: 02 Aug 2021 01:28 AM PDT Hey I did myself a workout plan although I didn't start the rope jump already, I am in like 1 week already and it's really fun Just remind that there are different jump rope every week that I will do that impact another muscles group. My goal is to get some muscles and also to get rid of fat , so I don't eat sugar lol I want you to tell me what do u think about that routine Workout plan( I built) ;) Warm up: - Jumps 90 seconds - Pushups 5/10 x 3 Regular pushups (UpperBody) Wide arm pushups (UpperBody) Heart pushups (UpperBody) X push-ups (UpperBody) Hindu pushups (UpperBody) Spider pushups (UpperBody) Stretch walk pushups (UpperBody) 3 prong push ups (UpperBody) Diamond kiss pushups (UpperBody) Degree push-ups (UpperBody) jump 90 seconds Core sets x3 - Regular east sides - Regular east - Legs up Static superman 5 min Stretches Just want to mention that my core sets are just a name that I gave to them but they are pretty spaciel lol Please respond!! [link] [comments] |
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