/r/bodyweightfitness

Photograph via //r/bodyweightfitness

Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server!

Discord: https://discord.gg/bwf

Getting Started?

New to BWF but not new to fitness? Try the Recommended Routine (RR)

Read our official FAQ before posting!

See the BWF Wiki for more programs


Welcome to /r/bodyweightfitness! 🏸

Read the Frequently Asked Questions page!

Posting Rules

  1. Use the search, and read the FAQ and the /r/fitness FAQ before posting
  2. No medical, injury, or pain related posts (try /r/AskDocs or see a sports orthopedic doc or sports physical therapist). Additionally, no body image, eating disorder, mental health, or minor diet advice either. These are serious topics that should be addressed by a qualified therapist and/or a nutritionist.
  3. Provoke discussion (see the full guidelines for details). Any post that does not conform may be removed with no warning. No AI made routines either.
  4. Don't be a jerk
  5. No advertising / Limited Self-promotion - See full self promotion rules
  6. Moderators have the final word

Click here to read the full ruleset.


Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats.

We do not frown on weights or barbells as another tool for training.


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/r/bodyweightfitness

4,017,376 Subscribers

2

Weird progress

Hey,

M22, 5'7(171cm), 70kg. Been going to the gym around 4 months now. My progress on dips and pullups is inconsistent. I managed to get to 3x8 with added 37.5kg on dips but only 12.5kg added 3x6 on pullups. It seems like quite a big difference, I am not expecting same weight on pullups as I do on dips, but I feel like I am missing like 5 maybe 7,5kg on pullups. Is this normal? Could it just be I am more genetically inclined to be better at dips? If anyone had the same/similar experience I would like to hear from you.

Thanks

1 Comment
2024/05/20
16:05 UTC

3

Split change

Hi,

I just finished my strength/hypertrophy phase following a puh-pull-legs routine (5 workouts per week) and I'm about to start focusing on skills, specifically front lever and planche.
During this time I gained around 10 kgs and plenty of strength so I'm very happy with the results, but I must say that 5 workouts per week (even 4, when skipping legs) aren't easy to fit in my schedule.

I'd like to switch to a different split, specifically upper/lower or straight arm/bent arm and reduce the weekly workouts, but I've never used anything other than PPL so I hope to find some informations here in order to modify the programs I have and create my own routine.

From what I know, since skills are usually trained at least twice per week, the only solution is to combine pushing and pulling exercises in the same workout, possibly superset them to save time and do at least two sessions per week, plus one for the legs. For example:

  • Superset 1: planche hold + front lever hold

  • Superset 2: pseudo planche push-ups + front lever raises

  • Superset 3: dragon flags + reverse hypers etc.

Arrange all the exercises in this way wouldn't be a problem per se, but things can change significantly depending on the split and I have some doubts.

With an upper/lower split you can basically repeat the exact same upper body session twice a week or use slightly different exercises in one of the sessions, as long as they're relevant to the skill (for example dynamic planche leans instead of PPPU or front lever pullups instead of rows).
This split seems easier to manage, but maybe mixing straight arm and bent arm exercises in each session can be too much in the long run in terms of time and/or fatigue?

With a straight arm/bent arm split you can basically focus on static holds in one session and strength exercises in the other, which seems great to me. The problem with this approach is that you do just one straight arm and one bent arm workout per week, while following an upper/lower split you do both things during each workout, so it's "twice the work" (not literaly, but you know what I mean).
From what I understand both splits hit the exact same muscles twice per week so they both provide sufficient stimulus and adaptation, one does (almost) the same thing twice while the other have two completely different workouts.
Another problem is that some exercises can't fit in the same session very well, at least for me. For example, front lever raises and front lever negatives in the same workout are too much work ime, not to mention all the other stuff that comes after (push-ups, rows, pull-ups. dips etc.).

Don't get me wrong, I have plenty of strength and endurance and working as hard as I can isn't a problem for me (actually it's the contrary), I just want to understand how these splits work in order to make the right choices and progress gradually without overtraining.

What do you find more exhausting, straight arm or bent arm days?
Should I simply increase volume and/or intensity when using a straight arm/bent arm split?
Should I add a third session, maybe? If so, which one, straight or bent arm?

1 Comment
2024/05/20
13:41 UTC

2

Strengthening naturally hyper-mobile shoulder

Like the title says I have always had naturally hypermobile shoulders, my family had pictures of me moving them around in awkward positions, and while it’s a cool party trick it’s starting to affect my training. I already tore my labrum in my left shoulder both ways because of an accident directly related to the hyper-mobility of my shoulder

I have tried doing active hangs but they just make my shoulders start to shake and feel looser after about half a minute, feeling like they could subluxate

I really think it’s just a strength issue and if that’s the case could anybody give me some workouts or routines for it?

But anyway what are your thoughts? Is it just naturally like that or can I strengthen them in a way that doesn’t put me at risk of injury?

Thanks

3 Comments
2024/05/20
12:59 UTC

2

Imbalances

Hi folks,

I've recently started incorporating some strength training into my routine to supplement my running, with a focus on the whole body rather than just legs and core. It's going OK on the whole but I find my right leg is a bit weaker on single-leg exercises. With lunges, my left leg is fine and form looks good, but on my right leg, the knee sort of collapses inward and my left - grounded - leg then sort of swivels out at the hip to compensate. It's the same with single-leg calf raises, with both straight leg and bent knee. Balance is a lot harder when I'm on the right leg and the knee sometimes veers inwards again. It's the same with and without weights.

I'm trying to work out whether this is a balance issue, weaker hip, quad or glute on one side, or simply normal dominance of one side. FWIW I'm left handed, and have a desk job, but I'm pretty active, run marathons etc. Any tips on how to iron out the imbalance? Thanks

2 Comments
2024/05/20
12:27 UTC

0

Will my beginner workout plan be effective ?

I am new to working out and don't know where to start, I am 36m 5"9 70kg and have a skinny fat physique, I just completed my first week of exercise with a plan I made myself.

My plan is to workout 3x a week, Mon wed Fri using a power tower.

Each day for the first week consisted of 3x8 pushups, 3x5 pull ups and 3x20 squats.

Every week I intend to add 1 rep to each set until I'm comfortable with let's say 3x20 push 3x15 pull and 3x50 squat.

Will this plan give good results and help me grow a bit more muscle and lose the belly.

My diet it's mostly clean and I'm getting around 120g of protein in a day with calories being at maintenance.

Also nearly forgot to mention I play 4 hours of football a week and cycle a few hours at the weekend.

3 Comments
2024/05/20
11:15 UTC

9

When is a front lever "good enough" to be used as a regular part of the workout?

Hey guys!

I did try to check this but couldn't find much on it. So I thought hey, why not see if we can get the lever lads to give us some advice

Short context - I have "kind of" unlocked the front lever. As in, when it's the start of my workout, I can hold it for max 6 seconds, once. Yesterday I tried 4 sets of 5s, though at such an intensity the form isn't perfect, and in reality the last two sets were more like this quality. (Link expires in 2 days if you're viewing in the future!). I supplemented my worse two sets by adding in 1x negative full lever to bank a few extra seconds under tension, but at that point maintaining straight arms is quite an ask and it's more like squeezing the final ounces of strength I have left.

Now is this good enough to bother adding regularly to my routine on strength focused days? On hypertrophy days I pick an easier isometric and hold for greater time under tension (~12s single leg, ~24s adv tuck). On strength focused days I pick the hardest variation/weight I can do for that movement and aim for an equivelant of 2-5 "reps" (4-10 seconds). In general this has been fine and worked for me going from STC to tuck, adv tuck, single leg etc., but I've always been able to complete the 3 or 4 sets for 6s when first trying, while this final progression has me at 3-5s per working set. Bit of word soup there but hope it makes sense 😄

Is it prudent to keep training things like tucked lever rows rather than keep grinding short full levers? Should I do lever pulls instead? Is this just plainly overthinking and I should just crack on and keep building the time up slowly?

I guess my straight to the point question is along the lines of "is a short full lever worth adding over other movements I'm more proficient in?"

Or perhaps just "what did you do once you held a front lever for the first time to build up your hold time?"

13 Comments
2024/05/20
10:15 UTC

2

Keeping a balanced workout routine

Hey guys, I've bought my first set of gymnastic rings about a month ago and I am absolutely loving the variety and flexibility they offer. I can basically target any muscle I want with them and the workouts are always so much fun.

What I'm struggling with is to create a balance full body routine (Not one full body routine, but a routine that will work my entire body throughout multiple workouts).

Before I got my rings it was simple: Chest day, leg day, and back day.
But now with the rings, if I do dips, for example, it also targets my chest, and then I don't feel comfortable doing an intense chest routine like I used to as I'm quite susceptible to injury. And if I do a dip I don't feel comfortable doing a triceps extension as in both I feel my shoulder working quite intensely and so on...

How do you keep your overall fitness routine balanced? I try to work every muscle and I stop when it feels too much but I think I need more structure

13 Comments
2024/05/20
08:37 UTC

16

Can I backflip with no athletic ability?

Is backflipping a skill dependent on athletic ability or do you just need to get past the mental block? I'm 19F, unemployed this summer, and so my only goal is to learn a backflip. 5'5, 120 lbs, can't run a full mile and I've gone to the gym 5 times total in my lifetime. If it helps me backflip I am desperate enough to inhale creatine and buy a gym membership. Is there any cardio or flexibility I need to work on before backflipping? I can't even do a good power jump as the first step, my feet barely leave the ground. I'm also afraid of breaking my bed, so how hard is it to break an average bed? How can I accomplish my goal within 2 months?

44 Comments
2024/05/20
05:18 UTC

1

r/BWF - Daily Discussion Thread for May 20, 2024

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.

5 Comments
2024/05/20
04:01 UTC

0

RR or Kettlebells

Full disclosure, I am going to post a similar question in r/ kettlebell

TLDR: Given conditioned status and level of being overweight, should I stick with KB work I can do now, or do the RR routine, knowing that it will be a LONG time before I hit my goal of pullups for multiple reps?

I am very detained. Haven't worked out seriously, other than walks, in about over a year. Used to compete at a very amateur, local level in powerlifting, but after years of that and injuries and changing goals, that is just not appealing to me and I want to focus on bodyweight and kettlebell training as thy align more with my goals.

I was going to start with the RR until a could crank out a few pullups and several pushups and then start incorporating KB work beyond just swings. However, I have never done a pullup. I used to be able to crank out a couple chinups, but that was at least 60 pounds ago. I know from my current strength levels and level of overweight, its going to be a long time before I make it to full pullups. However, I have my KBs here and ready to go.

Now, while my goal is to mix the two modalities, my initial thought was to start with bodyweight to kinda recondition my body and because I've never been really good at bodyweight work and it is a goal of mine. But given the fact that I'm sure it will be a LONG time before I can do a single pullup but can do most the KB work I want to right now...

Is it smarter to do the KB work I know I can do now, and then revisit the RR when lighter and hitting pullups aren't such a far away goal?

6 Comments
2024/05/20
03:52 UTC

0

question about routine

I want to start calisthenics again, i used to do it about 3 months ago for around 2 months and stopped due to igcse exams. I have been thinking about following either a pplppl or a ulppl routine but i want to incorporate skill training and maximise strength as well. For legs i have been wanting to do both bodyweight and also plyometrics as i will start playing sports again. i was thinking about doing upper and lower skill then both hypertrophy and strength training on ppl days but then i didnt know how to get in 2x plyometrics for legs. I also prefer to workout in the morning, if that changes anything. Can yall please tell me a routine i can follow?

0 Comments
2024/05/20
03:15 UTC

2

Question about sets

Hi! I’ve been lifting for about a month and a half-two months now. I definitely feel stronger and have dropped body weight so clearly something has been working! I currently do my exercises in a way were I’ll do three sets of one exercise (with a rest in between) then go onto the next exercise and do three sets of that. Exercise A x3 sets then exercise B x3 sets. Should I do one set of an exercise then go to the next exercise? Exercise A x1 set, exercise B x1 set, exercise C x1 set, and repeat? I think this is called circuit training but I might be wrong. I hope that makes sense

1 Comment
2024/05/19
23:48 UTC

4

Is my Weight holding me back from Wall Handstands Push Ups and general Vertical Push exercises?

I’m 5’11 and I fluctuate between 235lbs and 240lbs. Quite muscular but I am carrying some fat. 38 inch Waist and 26 Inch thighs( not good).I want to drop down to 210lbs to help with my Calisthenics and Martial Arts. I noticed that vertical push exercises are tough for me and I am not sure if it is my Weight or if my Shoulders are weak. I can do Parallel Dips for 12-15 reps with good form. However when it comes to Pike Push Ups (floor or elevated) I can bust out 6 reps at best. Wall Handstand Push Ups are terrible as well. If my Shoulders are weak, what else can I do to Strengthen them?

13 Comments
2024/05/19
19:55 UTC

6

Workouts targetting traps

Hey I am struggling to grow my neck and traps which exercises do you guys suggest me for the growth of them..

And I also struggle in growing my arms especially biceps......I am kind strong in doing exercises including biceps but still the size of the biceps remains the same.....I know I should be more aware of building strength than muscles....but it's just that I do all this and still have skinny arms......my body looks disfigured as I have pretty good lats chest and abs and then comes the skinny arms

Some muscle groups of mine just won't grow but some muscles build so fast like chests lats abs and quads get big really fast....shoulders do grow but slow in growth(but still progression is noticeable)but whatever I do how intense it is my calfs neck traps and arms just won't grow

31 Comments
2024/05/19
19:01 UTC

7

Workout taking too long

So I am currently doing full body workout at home on alternate days and they take too long to complete. For reference, this is my plan:-

  1. Warm and dynamic stretching :- 5m

  2. Bulgarian split squats:- 20 reps each leg x 3

  3. Cossack squats :- 10 reps each side x 3

4)Slow pushups (3-4 second eccentric and fast concentric) :- Failure x 3

  1. Diamond pushups :- 6 x 3

  2. Pseudo planche pushup(for shoulders) :- 6-8 x 3

  3. Pull ups :- failure x 3

  4. Hanging knee raises :- 12 x 3

  5. Leg raises :- 20 x 3

  6. Russian twist :- 15 x 3

All of this takes me around 2h ! I don't know how to speed up because after every set, my body is fatigue so I recover until I feel normal again. I am 15y old. What should I do? Is this bad? And how should I speed this up because it's taking a lot of my time and I am having less time for studies.

24 Comments
2024/05/19
17:40 UTC

0

Thoughts on my routine?

I really want to start increasing my overall physical health. I'm pretty happy with my cardio and I can comfortably run a 9:00-10:00 min mile without much strain.

But, my muscle strength and flexibility is where I'm very weak and I want to focus on flexibility especially to prevent injuries (I've had ankle and calf issues in the past)

This is a routine I'm planning on starting soon:

Monday: Medium/Intense Cardio (running, swimming, or cycling) + stretching

Tuesday: Calisthenics (strength and endurance) + stretching

Wednesday: Yoga (flexibility and balance) + Light Cardio (walking, swimming, or cycling) + stretching

Thursday: Calisthenics (strength and endurance) + stretching

Friday: Medium Cardio (jogging, swimming, or cycling) + stretching

Saturday: Calisthenics (strength and endurance) + stretching

Sunday: Active recovery (light stretching and light yoga)


My plan is to try this out and listen to my body. I'll adjust each workout based on how I'm feeling and will take days off if needed. My goal is to avoid injury as much as possible.

Any thoughts or suggestions?

7 Comments
2024/05/19
17:36 UTC

0

How should progress look like?

Hi to everybody!

It’s been 3 weeks since i started doing weighted Pull ups and Dips, i’ve started with doing 4 Sets of 7 reps on Pull Ups, with 10Kg / 22 Lbs and 4 Sets of 5 reps on Dips, also with 10Kgs / 22 Lbs, also with other exercises that include Australian Pull ups, Decline Push Ups and Normal Push Ups and Chin Ups.

But on the weighted side, i haven’t seen any range of improvement, how long does it usually take for adding a rep or two or seeing any strength progress?

I know that 7 Pull Ups and 5 Dips is my actual limit so i go pretty much close to failure, considering i have a decent diet and i don’t smoke nor drink, am i doing something wrong?

I always exercise for two days, then one for rest, and repeat. 2/1

Thank you in advance :)

5 Comments
2024/05/19
16:38 UTC

0

Help Me Convert My Workout

Hello, I currently do the following lifting routine. I want to switch to body weight fitness as it’s been found to be easier on the body and better for caloric burn, and I have about 5 pounds I’d like to lose (at the point where my abs are just barely visible, so kinda the finish line). Here is my current workout, I’d like something roughly equivalent but using calisthenics instead, thank you!

Monday (Pull): Dumbbell Row: 4x10 - 55

Cable Row: 3x12 - 140

Assisted Pull Up: 3x10 - 120

Dumbbell Curl: 3x10 - 25

Hammer Curl: 3x10 - 20

Cable/Dumbbell Lat Raises: 4x12 - 10

——————

Tuesday (Push): Dumbbell Bench: 3x10 - 55 each arm

Incline Dumbbell Bench: 4x10 - 45 each arm

Tricep Straight-Bar Push Down: 3x10 - 57.5

Tricep V-Grip Pull Down: 3x10 - 37.5

Chest Fly: 3x12 - 110

Shoulder Press: 4x10 - 60

——————

Wednesday (Legs): Barbell Squats: 4x10 - 185

Straight-bar Deadlift: 4x8 - 135

Adductors: 3x12 - 150 inwards, 135 outwards

Hamstring curl: 3x12 - 85

Leg extensions: 3x12 - 115

Calf raises: 3x12 - 210

——————

Thursday (Pull): Dumbbell Row: 4x10 - 55

Cable Row: 3x12 - 140/120

Cable Overhand Pull Down: 3x12 - 120

Dumbbell Curl: 3x1p - 25

Hammer Curl: 3x10 - 20

Cable/Dumbbell Lat Raises: 4x12 - 10

——————

Friday (Push): Dumbbell Bench: 3x10 - 55 each arm

Incline Dumbbell Bench: 4x10 - 45 each arm

Tricep Push Down: 3x10 - 57.5

Tricep Pull Down: 3x10 - 32.5

Chest Fly: 3x12 - 110

Shoulder Press: 4x10 - 60

——————

Saturday: Rest

——————

Sunday (Core/Cardio):

V-ups - 1:00 Russian Twist - 1:00 Penguins - 1:00 Flutter kicks - 1:00 Reverse crunch - 1:00 Windshield wipers - 1:00 Hanging leg raises - 2x20

Treadmill: 12 incline, 3 speed, 30 minutes

Asking here because I’ve had trouble finding my own workout, as beginner stuff is too easy and anything else I can find is too difficult.

1 Comment
2024/05/19
16:38 UTC

78

How can I have more energy in morning workouts?

Hi guys,

So, I recently decided to try working out in the morning since when coming back from work I feel extremely exhausted. Since I started, I tried to drink whey protein and some fruit (like strawberry or blueberry) smoothies before working out, but when I hit the gym I don't have the same energy and I feel very nauseated with the smoothie that I just drank.

I would like some advice on how I can have some energy for my morning workouts and if I should try doing fasting workouts. Or if you have any golden advice for morning workouts, I would really appreciate it.

Thank you!

Edit: I choose to wake up at 5:30 am, I arrive home at 7:20 am to prepare to go to work. I didn't adjust my sleep to my new schedule yet. Since I am still adjusting myself to this new schedule, should I take it easy on my exercise until i start hitting the gym hard?

94 Comments
2024/05/19
16:04 UTC

0

Can you suggest some flexibility routines/videos?

Hey all.

I'm looking for some motivation. I am not new to the gym and fairly educated on fitness but I find myself at 54, physically busted and just demoralized and unmotivated. I am losing weight (thanks ozempic) but am still a big guy. I do combat sports like kyokushin but I'm completely inflexible. Think 4x4 lumber kind of stiff. The other worthwhile note is the my shoulders are completely jacked. I ripped one off in a motorcycle accident so that's been replaced a couple times now and the other one recently had an overhaul that had left it a painful mess. So anything that involves overhead motion is a struggle at best.

I've seen some of the popular videos (knees over toes and such) but does anyone know of a stretching routine that isn't a half hour long that I could do a couple times a day or whenever there is a break in the action? I do fighting stretches but I'm guessing there are more effective routines out there that I could spend 10 minutes doing. I would love to do the splits but that's like a side quest, only practical in the dojo.

Looking forward to what you all have.

3 Comments
2024/05/19
15:27 UTC

7

I have been on the calisthenics journey for over a year, and some of my body parts grow a lot faster than the others so what to do and is normal?

As the title says, for over a year I have learned the L sit(progressing to the V sit) and have learned the pistol squat, but I can't learn the planche, the muscle ups, and the front lever. these exercises are so hard to progress on and feel like it will take an eternity to be able to reach that level of strength.

I am still learning frog stance, and still can't pull my chest to the bar when doing pull-ups.

I have a rotated elbow, and I might have scoliosis maybe it is that case?
what are your thoughts guy?

6 Comments
2024/05/19
13:33 UTC

8

What’s closer to a strict muscle up ?

My first muscle up was 2020, but I used lots of momentum from driving my knees up. I was working on cleaning it up, here’s a video of how far I progressed then:

https://youtube.com/shorts/GiOFh6wDqqA?si=T14l1T5j0fwctrB6

I took an injury and stopped working on it, would go to the gym and occasionally do a few with lots of momentum just to prove to myself I hadn’t lost it completely.

I’ve been getting back into it with the goal of a strict muscle up, following progressions that recommend weighted pull ups and band work.

Just did a couple with a black band, video here:

https://youtube.com/shorts/IEM30-C7h1Y?si=XoM7E2d4Si-Ddzlb

In the opinion of people who can do a strict muscle up, am I further along the path now than I was before? Is a slight kip more helpful than black band? 😅

7 Comments
2024/05/19
12:34 UTC

1

Need advice on full body tendon injury prevention/recovery, and strengthening

So I neglected my physical for a long time, but happy to say I've been getting into bodyweight work lately thanks to communities like this and people like K Boges, and I think this really is what I wanna be doing. I've been doing mainly chinups/pullups for a couple weeks, squats for a couple days, and soon pushups, and that's the foundation of everything else (if not most of) what I wanna be doing.

The problem is due to the long periods of inactivity and poor form/posture in the past I've been running into underlying tendon issues which have prevented me from advancing in bodyweight and movement/mobility work. For example, I've been doing GTG (grease-the-groove) on chinup negatives (up to 5 sessions of 2 reps), and resting squat/asian squat progressions (~5-6 sessions of 2 reps), and I came across signs of golfer's elbow on my left, and low hamstring issue on my right outer knee (biceps femoris).

So, on that chance that I'm doing overuse, or not enough rest in between, I've decided to pause everything and focus on tendon recovery and strengthening for at least a couple weeks, so I can progress more smoothly in the future.

For starters, I've been doing low load, low volume, slow, and eccentric wrist and leg curls/pauses, and bridges for the above-mentioned issues, and seeing positive results. Also doing external shoulder rotation as I had a rotator cuff injury on my right once.

Now what I wanna know is, what other major/foundational tendons can I work on, or what other movements can I target, to ensure a good baseline for tendon strength for me to progress with when I resume proper training? What does your tendon work routine look like? I tried to look up how many we're supposed to have and it's like some 4000 tendons lmao, thus the question. Tendons be everywhere

And yes, I would rather do this and jump right back into what I was doing, than take it real slow and wait for tendon strength to catch up. I'm on a little break anyway, so might as well focus on strengthening other areas in the meantime. But I am open to listening if you think I'm wrong to do so. It's just that I die a little every time I kill any momentum.

5 Comments
2024/05/19
08:28 UTC

1

r/BWF - Daily Discussion Thread for May 19, 2024

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.

2 Comments
2024/05/19
04:01 UTC

5

[Discussion] Squat Sky Reaches vs. World's Greatest Stretch in the RR Warmup Routine

I propose that squat sky reaches be subbed out for the "world's greatest stretch" in the RR. World's greatest stretch is also referenced in this comment on the subreddit by the name "crescent-lunge twist."

Here is my case. I am not very experienced, but it appears to me that squat sky reaches stretch the thoracic spine and the glutes. The world's greatest stretch does the same, but additionally stretches the hip flexors due to the lunge. When I first started squatting, I felt a burning sensation on the front of my hip sometimes. A trainer at my gym recommended me to stretch my hip flexors, so I added lunges to my routine, and the pain has not come back since. My conclusion is that I needed a hip flexor stretch which the RR was not providing. Using the world's greatest stretch would be one way to get that hip flexor stretch in while getting the same benefits of the squat sky reach.

Please chime in if you disagree because I'm not very experienced and don't 100% know what I'm talking about, this is just my best understanding.

2 Comments
2024/05/19
02:34 UTC

3

Raised platforms to extend ROM with weight plate vest?

I’m planning to get a Kensui EZ vest (pro V2) in order to progress my calisthenics workouts eventually. What I’m concerned about is that while the sleeves holding the weight are removable if you want to keep ROM on pushups and rows, it seems like it’ll be unable to carry as much weight. I’d like to be able to keep the ability to progress my workouts even further, so I’m thinking I’ll get some kind of raised platforms for my hands, feet, and the dip bars I use for rowing and dips, so that I can maintain my ROM even with the sleeves so I can keep adding weight. I’m just wondering what would be the best thing to use for that. I’ve seen FitnessFAQs use plyo boxes so he can do pushups with a dip belt, but since I’m not going to use such low hanging weight I don’t think I need it that high. I’m even thinking a few planks of wood from some home improvement store could do the trick for cheap (the sleeves seem to only be 7cm long). Also, for the dip bars, I row on them lined up instead of parallel (I do some pronated and some supinated work), and they do rock around a bit, and I don’t want to risk them slipping and falling off the platforms while I’m working out. Any ideas to attach/secure them to the platforms?

3 Comments
2024/05/19
00:27 UTC

138

Absolute sedentary

I (25M, 5'10", 73kg) am an absolutely sedentary person. But I want to get better because my ECGs weren't good and doc said I need to start getting some physical activity done. I'll be very honest, I can't do even a single push-up and my wrists hurt when I try to. I did 10 squats a couple of hours ago and now my thighs ache. I'm not complaining about the soreness. I'm just trying to point out the consequences of my inactivity, the damage I've done to myself. I used to swim a lot, but all of that stopped when COVID hit. I watched a couple of YouTube videos to try to get into the habit of exercising again, but most of them dump a lot of exercises all at once. I need a little help to get started. What can I do to build up the strength to at least do push-ups? I want to get fit and bring my body back in shape. Also, I've decided to go swimming again.

Tl;dr- 25M can't do a single push-up, wants to start exercising again, but doesn't have the physical strength to do so. How to build the strength again?

Thank you.

87 Comments
2024/05/18
21:00 UTC

8

Weighted dips advice

So, i will keep it short. Current bw-242 lbs , weighted dips load- 132lbs. I was doing 5x6,6x6 and now i have switched to 4x8 until i can reach it. One month already and no results. Stuck at 8,8,6,6 … last 2 workouts even worse 8,8,6,5. What can be the cause ? Other lifts are fine mostly if not progressing currently at least not regressing like with this one. Can it be psychological? I am getting frustrated and anxious befor every push workout because of this.😁 any experience is welcome and advice as well.

20 Comments
2024/05/18
19:48 UTC

14

Is fixing posture only possible by strengthening back muscle for someone severely underweight?

For context I'm male with 5'7 or 5'8 height weighing only around 40 kg. Strengthening my back is a goal I'm currently working towards throgh pullups, but so is fixing my posture. I'm having trouble with the latter, I can't sit straight and tend to sit in very awkward and harmful positions for hours almost every day of the week. I wanted to know if it's possible to somehow fix my posture and making the process less painful until I eventually end up with a stronger back or if it's only possible with strong enough back muscles.

34 Comments
2024/05/18
17:43 UTC

6

Thoughts on mimimalistic approach

Hi everyone! Ive been reading on this community for a while and I decided to finally make a thread :D

So, Im a 28 guy with a fitness/sports background. The main problem has always been...the consistency. Ive been, for personal reasons, like +1 year with No training at all (I moved from my country). Now that Im a lil more chill, started hitting the gym again. Looking for some routines to start "from the scratch", I ended up finding this community, and........K boges. I really LOVE this way of training, since it allows you to train every single day (and im definitely not a sedentary guy) just taking care of the weekly volume.

So, I was wondering if any of you guys, who have tried this program for a while, take a look at this simple routine I made, and help me with some things. But first of all, before u even ask, I have talk about my goals: I just dont care about progressing to do fancy skills, neither developing that "bulky gymbro" type of physique. I just wanna get lean and be stronger. Think about a boxer/mma kind of physique.

The routine: Day A) pullups 3x near failure Pushups 3x near failure Squats 2x near failure Abs/core* 1-2x near failure

Day B) Wide pullups 3x nf Bench press** 3x nf Squats 2x nf Abs 1-2x nf

Thats it. Monday to saturday. ABABAB. *k boges doesnt actually recommend any core exercises, I guess its because bodyweight training would be "enough" but I wanted to add one at least. Id choose 3 or 4 variations to switch. ** why weights? Since I will be hitting the gym, this minimal "hybrid" modification would not be bad. Bench press is like king for chest.

So, now. Do you consider it balanced? Something to change? I wanna keep it as simple as possible and focus on consistency. My principal doubts are on progression/overload. What would you do? Add reps every week? Sets? Pullups and pushups could eventually be weighted I guess (thats the idea) Im here to hear any suggestions!

About the diet. Im planning to finally go to a nutritionist, start a serious diet with a cal deficit (not an extreme one) until 12/14% bf. As I said, I just dont care about not looking "big". What do you think? Could it work or I would end up losing strenght/muscle doing it that way?

Sorry for the soo soo long post, and hope to read you soon!

10 Comments
2024/05/18
16:43 UTC

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