Welcome to /r/bodyweightfitness! 🏸

I dont think its breaking the subreddit rules, but i needed to vent and wanted to see if other people had experienced similar things with the r/Calisthenic subreddit.

These 2 subreddits are somewhat similar since they both focus on bodyweight fitness.

However, after posting a comment on a post there today, about a guy doing a weighted pullup asking if the rep counted, and explaining that yes it did, but that he could improve some things to make it cleaner, i got permanently banned AND muted for 28 days (never contacted mods before) so i can't even appeal it.

And honestly this made me realize how way more wholesome this community is, and how more relaxed everyone is.

But i was genuinely wondering if anyone else had had such an experience on that subreddit?

If this breaks the subs rules, please delete this.

Yes im writing this because i feel a bit frustrated over getting banned for nothing and that mods prevented me instantly from trying to appeal it.

Hello! So i was going to the gym for past 3 months but in the next month i wont have access to the gym. In order to not lose gains, i i want to do calisthenics for next month. I had a previous experience in calisthenics but i am not sure about my workouts. I am planing to do upper/lower split. Workout: Upper A (Pull emphasis)

• Pull-ups 3 sets
• Dips 3 sets
• Front lever progression row (tuck FL etc.) 3 sets
• One arm push-up progression (archer push-ups etc.) 3 sets
• Bicep isolation exercise 3 sets
• Tricep isolation exercise 3 sets

Upper B (Push emphasis

• Pike push-ups 3 sets
• Chin-ups 3 sets
• Decline elevated push-ups (for upper chest focus as i lack it) 3 sets
• Body rows 3 sets
• Tricep isolation 3 sets
• Bicep isolation 3 sets

• I will add weight on all exercises so that the rep range will be 8-12

I do leg days too and i think the workout is good so i will not ask about it. What exercises in upper day should i add or remove? Last question i would like to ask is what core exercises should i add as i have really weak core (consequence of never training them).

Hey all, I've been doing pull ups, dips, etc. for a while. I also do a move where I hang vertically and kick one leg out at a time. Beyond that, I am not too educated on body weight I can do from a Bar.

Well, my kid is getting a gymnastics bar for Christmas. It can hold my weight and is about chest high for me. So pull ups and dead hangs are out of the question. I know i could do some "reverse pull ups" from it. But I'm looking for suggestions on moves I could do with it.

Again, I'm fairly new to body weight fitness. Currently can do 20 pull ups and have decent but not outstanding core muscles.

Thank you.

Hi! I’ve just ticked over a year of going to the gym and have really started to loving implementing weighted calisthenics in the past 6 months, especially dips. I’ve gone from only being able to do 8 dips to being able to do +25kg dips for 5 reps. Most of this progress has come in the past 2 months where I’ve been off uni, had the time, and have started to really track my reps and sets.

The same has gone for my pike pushups and cable rows. Unfortunately, I can’t say the same about my pull ups. I feel like I’ve almost plateaued at being able to do 5 clean reps of +5kg pull-ups and if not plateaued my progress seems much slower than anything else.

I sort of expected this considering how mechanically disadvantageous pronated grip pull-ups are. But the exercise just seems so much harder to progress than everything else, reps being very slow and quite a grind, nothing explosive about my pull-ups at all even at bodyweight.

I do 3 sets twice a week at the start of my pull workout, should I just keep chipping away at it?Should I be training partials? Should I have more pulling volume in my workouts? Should I switch my grip up and implement chin-ups as well? I’m really not sure! My goal overall is definitely to keep improving my weighted 3-6 rep ranges in dips & pull-ups, however I’m not sure if I’m going about it optimally since I’d consider myself quite new to both.

Any advice would be much appreciated!

Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!

Commonly asked questions about training and nutrition:

• Recommended Routine is the original full-body workout program of the subreddit.
• Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
• BWF FAQ covers many of the commonly asked questions.
• Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.

DISCORD SERVER:

Our Discord server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!

---

If you'd like to look at previous Discussion threads, click here.

Off and on in recent years I've been trying to do more pull ups but when I don't progress after a few weeks I tend to just give up. But I've been trying to do them the last 2 months and I've definitely progressed especially with chin ups but the wide grip is still lacking a bit. But I think I figured out that my form is wrong. Is my bottom half of my body supposed to be leaning forward a bit to where I can feel it in my core as well? When I leaned my core more forward, I was able to pull myself up better doing a wide grip pull up. It definitely felt more challenging in a way but somehow I was able to do it better than before.

I've been training HSPU for 3 years and I still can't do it. My training has improved a lot in that 3 years and I've definitely made progress. I can hold a freestanding hand stand for 30-45 seconds no problem and if I really push myself I've been able to hold for a full minute with good form. But still, after three years, the best HSPU I can do is push up maybe a 2-3 inches off the floor freestanding. I can do freestanding eccentrics like it's nobodies business, but I cannot push up for shit. Even wall HSPU are hard. I can only do 1-2 reps with subpar form.

I am 6'4, 185-190lbs ish. I take creatine when I train and come off of it after my training when attempting a concentric rep. I am a full time student (kinesiology) and part time personal trainer. I am EXTREMELY pull dominant. My weighted pull up 1RM is 125lbs (plus 190lbs BW=315 total pull up). My overhead pushing strength is probably my weakest strength domain.

I'm starting to think that, after 3 years with little success, that maybe my time and energy might be better spent elsewhere. Maybe I just wasn't meant to HSPU. I feel defeated and devastated. What do you guys think?

been doing the rr for a bit - still confused on a few things:

how do i grip the bar during a dead hang? i assume the grip is supposed to be pronated with my fingers wrapping over the bar, but this puts strain on my fingers and my hang time drops significantly vs gripping with the whole hand. should i be training proper grip now?

next - support hold - should this involve scapular retraction? and should my arms be COMPLETELY locked out? and and should my shoulders be sagging at all?

what the frick do i do for romanian deadlifts? i seriously can't find a video where they do it without weights. i have no clue what the form cues are supposed to look like.

incline rows: how do i keep my balance? should me feet be completely together with heels on the ground, or shoulder width apart?

what's the best way to train scapular awareness, grip strength, and anything else (like handstands) on off days?

and what should i be focusing on "skill" days (i know the rr doesn't count learning movements as skills, but i feel i should be practising these to feel motivated and make progress)?

there’s soooo many apps and programs out there, often created by people with huge social followings. I don’t really know where to look or which ones are legit. what do you guys recommend??

I’m a big fan of meghan currie’s programs she did on codyapp years ago, but want to train more functionally with a focus on calisthenics, mobility, and flexibility.

I do pilates reformer, trail run, and horseback ride, though lately I’ve not been keeping up with weight training due to just being busy. so overall I’m fairly fit and flexible, but definitely a beginner at calisthenics & more advanced flexibility. I’m also hypermobile, so it’s important to me that the instructor/trainer is very detailed about correct form and gives good cues. and ideally has a professional background in fitness, gymnastics, etc.

I’d really like to learn the basics and be able to do things like: pull ups, front & center splits, handstands, and deep backbends. just overall want to be more functionally fit!! looking forward to hearing the apps & programs y’all like best.

note: I have looked at the wiki on this subreddit and perused others, but again just overwhelmed by all the choices. I’m looking for a program I can just hit play that is already set up & structured for me!

edit: also posted in r/flexibility.

Hi BWfitness! I'm a BW enthusiast currently working toward achieving one-arm handstand. I can barely maintain 2 sec hold without falling over. What led me wondering is how much strength carryover happens from doing handstand related concentric movement like wall-assisted HSPU to OAHS hold times. I tried to looked into research, and I'm inclined to believe there are probably heaps of research done on this, but sadly I couldn't find any. So, I'm hoping for some resources, and knowledge regarding the stuff.

Ive had rings for almost a half a year now but for the first few months i was pretty much playing around with them, once i started being consistent with my workout, i implemented ring bicep curls and ring tricep extensions.

for ring tricep extensions they seem to give me a pretty good pump, easy to overload (step back or lower the height) and i have noticed growth in my triceps as well as pushups and dips becoming easier (especially the lockout part)

for ring bicep curls, I'm pretty sure im doing them correctly but i havent noticed as much growth as compared to tricep extensions but the pump feels pretty good tho

i sometimes do fring acepulls but never stuck with them mostly due to a shoulder injury i previously had from pullups. the pump in my upper back muscles was really good tho

theres ring flys i can do to target the chest but i felt like after a couple sessions they werent targeting my chest anymore

i also tried wrist curls but the range of motion was pretty limited, i do isometric false grip holds for my forearms instead

some others would be ring ab rollouts, y raises with rings, and for the lower body i could do some sort of 'hamstring curl' but i havent attempted them yet

does anyone else do isolation exercises for rings? i feel like the instability of rings might sometimes be good but also worse for isolation exercises since your targeted muscle might not reach failure before your other muscles do but i guess targeting more muscles is better

I have a surf trip coming up in a week. I haven't surfed in a year.

I used to be relatively fit, being able to do 5 18kg weighted pullups. And 12 bodyweight pullups. I'm also leaning towards the fast twitch muscle type, with shitty endurance.

I've stopped working out completely for the past three months due to a hectic on call schedule and medical specialist exams.

Everything is good now, and I have that surf trip next week.

I can currently struggle with 9 bodyweight pullups.

According to exercise physiology, what's the best way to train for a surf trip that involves hundreds of paddle reps?

Should I just work on normal pullups to try to get my baseline strength back, or should I do assisted/cheating pullups and rep out maybe up to 20-30 reps of them per set?

Paddling requires sooooo much less force than pullups. So I guess this question is akin to :if I'm a frail person who's been bedridden for a year due to pneumonia, but I can still walk now, what's the best way to train to go up 5 flights of stairs? (Assuming I still have my cardio) Do I do 10 reps of 32kg kettlebell squats till failure, or do I do bodyweight squats till failure at 30 reps?

Im well versed in the endurance vs strength section of overcoming gravity. However this is such a different situation.

Would love some input from the exercise physiology standpoint and also surfers.

And even if I can't achieve much in a week, I'm also curious what the answer is for the long term. Thank you!

Beginner here! I started hitting the gym 2 months ago and i was doing weight lifting, usually i was doing 3 sets and 10-12 reps (i had no goal, i was just a beginner who were told to do that). Then recently i had to switch to bodyweight training and I'm following the RR.. i did one session to check intensity and which progressions i gotta follow and i kinda chose the correct progressions but 5-8 seems too easy.

For example, i do Bulgarian squats 5-8 times seems not easy but not pushing myself to the limit as we did in weight lifting, but doing the next progression would be hard and I won't even continue 5-8

So my question is, am i following it correctly? Any advice? Explanation why/when we go for 5-8 reps and when to go for 10-12?

I am 19 yo 175cm with 195cm(6''5 wingspan). I had been going to gym regularly before I was hospitalised for 2 months for necrotising pancreatitis. I lost 12 kgs during that time from 68kg to 54kg now. I have been restricted from non-vegetarian food consumption. I have been trying to put on weight. Been on a good diet: 2000 calories+ and 120g protein daily but still, no considerable change in weight for past 2 months. I mostly do pushups and upper body exercises thrice a week but no lower body except squat. Also for my size people said 6'5 wingspan is reason my arms look skinny but for me it still feels normal-sized. My wingspan is because of my sandbag boxing practices when I was young.

I wanted to know if anybody has had pancreatitis and does it hinder putting on mass. If anybody got any tips for exercises and diet it would help a lot coz I want to put on mass in my arms and shoulders.

Any input is appreciated.

Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!

Commonly asked questions about training and nutrition:

• Recommended Routine is the original full-body workout program of the subreddit.
• Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
• BWF FAQ covers many of the commonly asked questions.
• Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.

DISCORD SERVER:

Our Discord server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!

---

If you'd like to look at previous Discussion threads, click here.

I’m relatively new to body weight workouts, but have lifted for years now. I recently moved to body weight workouts because I’m getting older and want something a little more functional.

Can someone take a look at my workout plan and let me know how it looks or if I should take anything out or add anything. Thank you!

My current workout is three days a week (M,W,F) body weight workouts and two days (T,Th) running (anywhere from 3-5 miles)

My M,W,F work out consists of: Push ups Reverse crunch Assisted chin up Body weight squats Body weight rows Bar dips Sit ups Burpee

I do a total of 100 reps for each, but burpees I go until I can’t go anymore. Usually only get 10 or so

Thanks!

Guys, I was doing weighted dips (10kg), but I injured my neck. 10 kg is not my max, but I haven't trained with weights for a while, just bodyweight. I was on about 3rd set and 10th rep, when I was struggling and pushing hard to get that rep. Then my neck cramped and unfortunately turned out to be a disc bulge :/. I'm quite in pain right now, especially when I try do something physical like pull ups/dips, bench.

Have any of you experienced this or something similar and how did you recover from it? And yes, I've seen a doctor, but I'm looking for some advice from the sport community.

Btw, I'm 23 years old, 75kg, 180cm and I consider myself fit. Just FYI.

Thanks in advance! 🙏

Hello everyone,

I have been training for about a month now, incorporating this subreddit's routines in my workouts. I've been slowly progressing on my L-sit and handstands, which is super awesome, the tips are very helpful.

However, and this may have already been asked to death so I apologize in advance, I have some trouble understanding where training for other skills would fit in my program. Things like back and front lever, skin the cat, all that good stuff. I realize that these could probably be considered strength exercises, but at the same time, could they fit into a skill day?

Also, I have some trouble finding solid advice on the progressions for these types of exercises.

Any advice based on how you started out or what works for you currently would help clear things out for me.

Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!

Commonly asked questions about training and nutrition:

• Recommended Routine is the original full-body workout program of the subreddit.
• Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
• BWF FAQ covers many of the commonly asked questions.
• Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.

DISCORD SERVER:

Our Discord server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!

---

If you'd like to look at previous Discussion threads, click here.

I ask this question because it's such a common recommendation in this sub, and a common recommendation exclusively for bwf exercises in general.

I am doubtful of its overall efficiency because with peaking programs in weightlifting that feature daily training, people report a reduction in strength after finishing the program fairly regularly.

This matches my own experience with this type of programming, where sub-maximal daily training rapidly increased my performance, but as soon as I stopped I lost all gains, and it took me another six months of normal training to get to that "peak", and retain it. Overall I felt stronger after that block, but I feel the same level of improvement could have been attained with progress overload.

I suspect gtg is most useful for

• People who are very new, and can make rapid improvements by perfecting their technique

• People who aren't very heavy

• Exercises that are heavily dependent on coordination, pistol squats, handstands etc.

With bwf, doing the same movements at different weights effectively changes how advanced your strength is, and with that I think gtg probably becomes less adaptable for heavy people.

If you're 140lbs, I would expect greasing the groove with a max of 6 is probably going to be more successful that gtg when you're 200lb with the same max. Total load is higher, harder on joints, more advanced level of strength.

Whereas if you're 200lb, with a max of 20, gtg would seem again to be quite viable as the work of sub-maximal pull ups will be more trivial to manage.

I'm assuming that the suggest of gtg for bwf partially stems from the idea that bodyweight movements are always relatively trivial, where as that's really that's dependent on your weight.

Ultimately it just seems somewhat... high risk approach if you don't fit that criteria and you're managing to still managing to progress regularly. Being someone who's "heavier" and training for a little while, I don't think there's a huge amount to gain in terms of neurological efficiency through daily training, I'm sure there's more to gain from packing on muscle mass, rather than specifically getting better at using what I do have, when relative to frame size I probably need a lot more muscle mass to have good relative strength.

Tldr; gtg is surely ownly a situational-useful training methodology, that is most beneficial when you're at a roadblock with normal strength training?

Hi guys, I've been trying to think of how to combine the books '7 weeks to 100 press ups' and '7 weeks to 50 pull ups' with a gym training programme involving 4 days of gym per week. Each day focused on a big lift (bench, deadlift, squat, overhead press) in standard bodybuilder style, with other exercises to supplement the big lift (e.g. bench day with other chest and tricep exercises). I want to combine all three things into one workout and am not sure where to put the press ups and pull ups. The 7 weeks to' regimes are essentially every other day and will get you to the target number (which is arbitrary I know, but will improve overall strength and conditioning and it's a nice target to aim for), and combining them in a powerlifting/bodyweight split is hard for me to figure out. I'm tempted to do them both in the morning of each required day, with the gym in the evening of each planned day, but I'm worried it might be too much and cause me to give one of the two up. Any ideas welcome!

Number 1 goal is set a good example for my children.

I’m new to fitness. This year I lost 100 pounds through fasting, diet changes, and some exercises. I started the year doing just push ups. In May I added more exercises, but didn’t really know what I was doing. Started the RR at the beginning of November. I have made great progress all year.

At this time I’m not too interested in skills, maybe 2026. For 2025 it’s gaining strength and endurance. My goals are: 20 Pull ups, 60 push ups, 100 sit ups, 3 1/2 minute plank, 3 mile run in 30 minutes (never been fast)

I was in the Marine Corps 20 years ago, and these goals come from MC and Army fitness standards. I want to set goals for pistol squats and Nordic curls, but I don’t know what is realistic. Any suggestions based on my other goals?

My goal here is just to build strength. Both of these workout take 30 mins.

Push day:

Tucked Plnache - 5 sets of Max hold

Pseudo planche pushups - 4 sets of 3 (then 3x4, 4x4, 5x4... in the future)

Dumbell Lateral Raises - 3 sets til failure (high reps bc i workout at home with 5kg and bodyweight)

10kg added Decline Pushups - 4 sets of 6

Pull day:

Weighted pull ups - 4 sets of 3 (then 3x4, 4x4, 5x4... in the future)

Slow Neutral pullups - 3 sets of 5

Shrugs - 3 sets til failure

Superset Bicep curl 3 sets til failure.

The reason I'm asking is because 30 mins is pretty short and although I push myself to failure at the last set of each exercise, my muscle aren't that sore. E.g. I can still rep out normal pushups after my push day.

Thanks!!

There’s something fascinating about watching people crank out pull-ups and push-ups like it’s second nature. It’s not just about fitness—it’s about ultimate strength and endurance, pushing the body to its limits.

Right now, I can do 6 clean pull-ups and 20 clean push-ups in one set. It’s not much, but it’s my starting point. My goal is to hit 100 push-ups and 20 pull-ups in a single set. It’s going to take time, discipline, and consistency, but I’m ready to put in the work.

This isn’t just about numbers; it’s about proving to myself that I’m capable of more. One rep at a time, one step closer to the person I want to be.

Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!

Commonly asked questions about training and nutrition:

• Recommended Routine is the original full-body workout program of the subreddit.
• Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
• BWF FAQ covers many of the commonly asked questions.
• Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.

DISCORD SERVER:

Our Discord server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!

---

If you'd like to look at previous Discussion threads, click here.

Just wondering :)

The transition from push to dips seems quite intense. While I can do maybe 1 or 2 dips, I don't really feel ready yet for them or negatives yet.

I was hoping that at some point of doing push ups dips would just suddenly become easier, but it doesn't quite seem to be the case. There's definitely a different skill component to the exercise. With rows and pull ups I always noticed a huge carryover, and when one increases so does the other.

I do really enjoy bench dips (with hands facing outwards, not that I do them anymore, I heard bad things) and they do seem a tiny bit closely in movement to full dips, but again there's doesn't seem to be a huge carryover.

So at points I've been more advanced than I am now with dips, but I always stopped training them because I find doing dip negatives incredibly fatiguing, and quite prone to muscle tweaks.

As it is, even though I am capable of 3x8 diamonds push ups, I see no reason till I start dipping until I can push near bodyweight, in a deficit push up (like heavily declined or something).

Like cool it's a mildly different movement pattern, but if I can only push 50-60% of my bodyweight comfortable, pushing my total bodyweight in a dip is just going to be substantially more out of reach.

The act of doing both eccentric + concentric is far easier to gain strength in rather than just eccentric imo. I think progressing to a solid decline deficit push up will probably get me to dips quicker than just jumping in into dip negatives now that I might the prereq, and generating a heap of fatigue from doing them.

When I did my first pull up 5 years ago I did it without any struggle. I was light at 135 lbs(now close to 150) but also wasn’t physically strong either as I had just started working out then. My training wasn’t consistent though and I just worked out whenever I felt like it and didn’t have any specific program. Then 2 years ago I started to take it a little more seriously and I was doing 5 sets of pull ups 10 reps. Then I took a break for couple months because of life and started again 3 months ago, this time fully committed and serious.

Now I’m doing 10 lb weighted pull ups 3x15. All I did was pull ups and knew nothing about calisthenics. Then I started researching more on calisthenics and started trying out more movements. So I decide to attempt the l sit pull up expecting to struggle, but I did 10 reps in my first attempt. I recently learned about muscle ups and have been looking at videos on it but never actually tried it until yesterday(my bar at home doesn’t give me enough height so I had to go to a park), and what’d you know I did 3 muscle ups. Then today I watch a YouTube video of a body builder competing with random people on dead hang and most people couldn’t top 1min 30seconds. So I decide to challenge myself for the first time, I deadhanged for 2min 11 seconds.

Tbh, I have no explanation where I get that capability other than my body or joints being naturally suitable for this sport. I really haven’t been training consistently until 3 months ago. If I’m naturally talented at this I really would like to pursue calisthenics as it’s both fun and rewarding for me.

Hi,

I’m sorry if this has been asked 100 times, but I’m lost. I’ve been searching and still can’t find a solution. I can’t do dips or pull-ups. My body weight is 96kg. I bench 110kg and can do really slow, form-focused lat pulldowns at 76kg for 15 reps. I can do chin-ups, but I can’t even budge when trying to do a pull-up. Any help is appreciated.

If it matters, I follow a push-pull-legs split with one rest day after completing the cycle. Then I do push with a triceps focus, day after, legs with back, biceps, and rear delts, and rest again before repeating the whole cycle. This split is working really well—every lift is progressing as I focus on negatives and slow reps.

However, I don’t understand why I can’t do dips. With pull-ups, I suspect it’s due to my body weight, and I probably need to work first on dead hangs, but I have no idea what’s causing the issue with dips. For context, I do dips as my second exercise on one of my push days, after 3 sets of incline dumbbell presses.

Thank you, and I apologize if I’ve missed providing any details that could help you understand the situation better.

Edit: I am sure I am just not strong enough for them, but it still makes me sad, but at the same time it makes me want to get to that goal even more.

Hey folks,

I'm a big fan of gym rings, but I'm getting tired of the time it takes to set them up. I usually use them on a door pull-up bar or at the gym, but the attaching process feels a bit cumbersome. Has anyone experimented with using a carabiner and some kind of climbing rope to create a quick-release system for their gym rings? I've seen some pricey options like Baseblock Quick Rings, but they're way out of my budget.

I'm looking for ideas on how to build or find a cheaper and quicker way to attach my rings. Any DIY solutions or affordable alternatives you've found?

Thanks in advance!