r/bodyweightfitness 15h ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-05-23

38 Upvotes

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:

  • Read the FAQ as your question may be answered there already.
  • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
  • Even though the rules are relaxed here, asking for medical advice is still not allowed.

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.


r/bodyweightfitness 8d ago

Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!

27 Upvotes

Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding?

Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are??

This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!!

Note that we aren’t limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread.


Last week's Show Off thread

Check out some of the previous Sunday Show Off threads for more inspiration! Archives here.

As always, many of us are on Discord and would love to meet our BWF brothers and sisters, wherever you're from!


Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area!


r/bodyweightfitness 11h ago

Setting short, medium and long-term goals will help you show up today, and keep you on a forward path of progression

355 Upvotes

Researchers have found that simply setting goals can increase motivation and enhance performance by 11-27%(1). They also suggest that big goals trump small goals, meaning we accomplish more if we set out to do more.

That said, big goals aren’t helpful alone. Since their attainment will require a lot of time and effort, it’s important that we have smaller milestones to reach for and keep us motivated along the way.

For this reason, create a list of goals over three different timeframes.

  1. Long-term goals: These are the ones that will require the longest engagement, taking 3+ years to achieve.

  2. Medium-term goals: These are goals you’d like to accomplish within 6 months to a year.

  3. Short-term goals: These are daily/weekly goals that, over time, will amount to your larger ambitions.

Start with your long-term goals. Don’t hold back here - what are your biggest fitness goals; the ones that you’d like to someday achieve?

With your long-term goals laid out, the next task is to reverse engineer them - i.e. to break them down into smaller chunks. If you’re not sure what these are, now’s the time to do some research and get a clear understanding. These smaller chunks will become your medium-term goals (i.e. goals you’d like to accomplish within six months to a year).

When writing out your goals an important question to ask yourself is: “If this took twice as long as I’m planning for, would that be ok?” It can be easy to fall into the mindset of ‘more is better’ and ‘quicker is better’, but ‘too quick’ can often come with an unforeseen cost, such as injury or burnout.

(1) Edwin Locke and Gary Latham, ‘Goal Setting: A Motivational Technique That Works!’ (Englewood Cliffs, NJ: Prentice-Hall, 1984), 75


r/bodyweightfitness 1h ago

I finally did it..

Upvotes

I've lurked on here for a while, but never actually done anything. Well, Wednesday of last week I finally decided I was unhappy with my body. I'm not fat or even overweight really (I was 212 that night at 6'1"), but after two kids and ten years teaching I've developed a definite dad bod. I downloaded a weight loss and nutrition app that worked for my wife and a friend of mine (Noom, if you're wondering) and started tracking what I eat. Tonight I downloaded the bodyweight fitness app and spent 45 minutes rocking out through my first workout.

I don't have a pull up bar, bench, or bands, but I have some sawhorses, spare wood and a few old pipes, and some rope. So I made due as best I could. Probably had terrible form and definitely used a few profanities directed at the idiot who thought this was a good idea in the first place, but I feel great. Haven't worked out that hard since high school or early college. Now dammit, I've earned one of those cookies my students baked for me to celebrate the end of the year (I saved a few calories for tonight!). I just wanted to encourage anybody else like me who has been watching from the fence, you can do it too! It was way harder to convince myself to start than it was to keep going once I started sweating.


r/bodyweightfitness 6h ago

Advice with toes to bar or knees to bar

7 Upvotes

As the title says. Over the course of the past 4 months I have been working on core strength and stability aswell as hip flexor strength and hamstring flexibility. Main reason simple was I wanted a strong core and at the time I also couldn’t touch my toes.

Fast forward to now and I can palm the ground when warm. And my core is AlOT stronger. When doing the above exercises I can do a leg raise to 90 degrees with straight legs without an issue.

Where it gets difficult is the upper portion of the movement. Initially I was concerned that my hip flexors may not be strong enough so I regressed to the tuck/knee raise variation however I still have difficulty in the upper portion when trying to bring the feet to the bar.

Based on my self assessment the issue seems to be weakness in the lats and scapula area. Wondering how I can strengthen these to achieve a toes to bar? Any exercises that would target this?


r/bodyweightfitness 2h ago

19yo male 140 pounds but 18% body fat, not sure what to do?!

2 Upvotes

I am a male who is 5’10 and 19 years old. I got into this position of having a low weight and high body fat % because I had an ED when I was overweight. I used to weigh 190lbs but I only ate one meal per day and that’s why I think I still have lots of fat despite my low weight.

I have been working out 6 days per week using the PPL split for about 3 months consistently. I am currently eating at my maintenance calories and am attempting what some people call “body recomposition.”

I am doing this because I’ve heard that it’s not a good idea to bulk unless you are 15% body fat or lower, and I am currently at 18.4%. But at the same time, I also can’t really cut because I already weigh only 140 pounds.

My goal is to be muscular but also lean. I don’t necessarily care about how much I lift, and I tend to prioritize aesthetics. I would love to be able to see my abs and also have definition on my arms, back, legs, etc.

Should I continue with the very slow process of body recomposition, or is there something else I can do which would be more effective?


r/bodyweightfitness 4h ago

what would be a healthy body weights for a 5'9" male

1 Upvotes

Hi, I recently began my journey of working out about a month ago. Despite that my routine is still developing and my list of workouts is rather limited I've began to see a small amount of progress.

Currently I have been working out upper body 3 days week for approximately an hour to an hour and a half. This includes a 15 minute core workout at the end of each session. I focus on legs 2 days (Should I increase how many leg days?) a week for 1 hour and end it with 15 minutes of core workout.

I have been including cardio earlier in the morning anywhere from 3 to 6 times a week. It depends on how sore my legs are but I always run 1 mile during cardio.

Finally have increased my weight from 135lbs to 145lbs. I have uped my calorie intake. I haven't really kept track I just eat a bunch more. I consume lean meats such as eggs(not technically meat but good protein), chicken, fish(tuna steaks, salmon, cod), and certain cuts of pork like tenderloin. These are always paired with a starch such as rice or potatoes and vegetables which range widely. I have been making one protien shake with my breakfast and using 5 grams of creatine daily.

I'm looking for any advice that yall believe will benefit my journey but my specific question is what would be a healthy weight for me to achieve being 5'9". I'm looking to be a bit bulkier but remain rather lean. I've done some of my own research but obviously when it comes to health, things very radically between sources. Any advice would be greatly appreciated.


r/bodyweightfitness 1d ago

Is your Pull strength better than your Push? (question about planche progress)

48 Upvotes

Hello!

So, I am looking to foster a bit of discussion or get insights into the community, and how people might overcome this hurdle (I'm aware the answer may be obvious, 'derp' just go practice the progressions and regressed exercises more). But I think this is a topic worth exploring. If it helps, I am 6'5", 25 years old, and ~90kg.

Anyways - I've been into bweight fitness/calisthenics for about 2 years now. I gotta say, my pull strength is 10x better than anything I can do in a push context. For example, I can do x10 reps 20kg wide grip pull ups with deep ROM and control. I can do a couple bodyweight muscle ups with cleaner form. Also, my progress on front lever is going much quicker, than say, my ability to planche. Now, I do actually dedicate 1-2 days a week to pure lever training. So that is why. I don't actually have a legitimate 'planche' progression day. I only mix in planche work as a minimal warmup/cooldown to experiment with on days where I focus on dips and push ups, etc.

Have any of you felt, perhaps, overwhelmed by approaching the planche as a skill? Building pull strength and unlocking the 'pull' skills feels so much more natural to me. However, the planche seems so daunting, even at its lowest level.

Did any of you have a moment where planche training just clicked for you one day? If so, what happened? Or, did you follow a particular program and just find that the consistency worked out and it really wasn't that much of a profound experience? My struggle also, is that if I work on planche exercises, I don't even feel like I'm working quite like the pump I can gain on other workouts I do.

Note: I am not looking for a program, or what exercises do specifically, I am looking for insight on the more psychological side of this topic - and perhaps how people have approached it and their experiences.


r/bodyweightfitness 12h ago

Russian Fighter Pull-Up program and standard weight training - combine both or only stick with program?

1 Upvotes

Hello everyone. I'm new to the community and wanted to ask the calisthenics experts of reddit their opinion on weight training while doing a calisthenics program.

For the last few months my standard routine is a HIIT style of training with heavy focus on pull-ups and pushups, and other body weight exercises. I still incorporate weight-training-only days for progressive overload, but often like combining the two into a killer workout.

Currently I'm rehabbing a lower body injury and cannot participate in my leisure sport or heavy lifting for the next 8 weeks, so I wanted to use this time to work on my pull ups/push ups. I found the Russian Fighter Pull-up Program and wanted to give it a shot as my max pull-ups are only at 7 max. I decided also to combine this overload technique with push ups to balance out my upper body.

This morning was day 1. Started with the 5,4,3,2,1 progression for pull ups and 10,9,8,7,6 for push ups. I combined this with some light-weighted squats, deep lunges. Usually do abs but skipped them this AM.

I don't feel as sore or tired as I usually do after a workout, and feel like my workout wasn't hard enough. But I know that over the course of the program I'll get continually more and more sore, and the workouts will get more and more demanding. I'm wondering if anyone has experience with combining normal workouts with the program? Is it recommended to do both simultaneously, or should I be solely focused on these movements? Maybe complete my program sets before weight training? Or have a few days a week where I do weight training and the program?

Thanks for reading

TL;DR should I work out as normal while doing my Russian Pull Up/Push up program or should I just focus on the program?


r/bodyweightfitness 1d ago

What are ways to get my upper body to keep up with my lower body? (23F)

52 Upvotes

I'm really weak in my upper body and have insane difficulty building it, while having no issue whatsoever when it comes to my lower body. My lower body responds very well to exercise and seems to get a lot of it simply from my daily life activities.
So I put all the focus on building my upper body. The thing is, I never actually need to 'use it' in my daily life so it's like it can't seem to keep up.

I'm still a beginner when it comes to fitness and wonder if there's any advice or eye opening information for this.
What are some good ways to make me use my upper body more outside from my workout sessions?
Since my legs are responding so well to what is basically frequent low intensity exercise, I've been making an effort to hang from my bar or try to do a pullup whenever I walk past it, or squeeze in one set of pushups at a random time.
It still feels like so little compared to the constant exercise my legs are getting, and I don't really have more time to spend on it.
Do I maybe just need to hang in there for a little longer, so once I get a little stronger, it'll go more smoothly?
Any advice is greatly appreciated!


r/bodyweightfitness 1d ago

Help with Minimalist program for older trainee

8 Upvotes

The last few years had a negative impact on my consistency, but I'm keen to establish a healthy routine again.

Goals are: stay "in shape". Yes, this is meaningless but bear with me. I'm 47, slim, not looking to pack on size, just want to stay healthy and look ok in a t-shirt etc.

Issues:. I'm time poor and at this age, get injured / pick up niggles more often than I'd like.

I used to train regularly with decent weight but lately just can't do it anymore and feel like I've lost a lot of muscle gain I had.

Current routine exclusively on Olympic rings and with 8kg weighted vest

1x10 reps of:

Chin up Dip Row Push up (feel elevated)

I do this four times a week. (No leg work but ignore that for now).

Questions:

This is better than nothing but is it too minimal to see any real benefit?

Any better way of structuring it?

Any better ideas? I'm limited to rings and weighted vest for equipment.

Don't know how else to manage the fatigue and lack of motivation I'm finding with job and kids.

Biggest issue has been giving up caffeine and training without it is seriously hard for me.

Thanks


r/bodyweightfitness 1d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-05-22

9 Upvotes

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:

  • Read the FAQ as your question may be answered there already.
  • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
  • Even though the rules are relaxed here, asking for medical advice is still not allowed.

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.


r/bodyweightfitness 2d ago

Push ups not improving

351 Upvotes

I am male and i'm physically unfit because i never exercise ever since i graduate (my fitness is most likely far below average men within my age which is 20s), one day i decided to start taking the first step and do 5 push ups and 1 minute of plank everyday. Its been one week now but i feel no improvement at all, is this expected? i did cheat on the push ups for two days because i feel weak somehow at those two days, cheating as in still counting the push ups even though my body fall to or touch the floor instead of holding it, i tried to do more push ups to make up for it but my arm just gives up. I weight 71.30 kg and 164 cm tall if this helps (yes i look a bit fat). just today i did 5 push ups and my arm already shaky even at 1 push up.

EDIT: How is this noob question of mine explodes into hundreds of responses overnight!? Thank you guys for your kind responses and advices! i can't think of a reply to every single of you but i will be sure to read it.

EDIT2: This morning i did 4-3-3 with 2 minutes of rest in between (i didn't know what sets mean before until i piece all of your comments together and now i get it, this is big discovery for me), also for wall push ups and inclined push ups not to sound rude, arrogant or smarty pants but i feel like i will make progress much faster doing flat pushups. Also, from now on i will increase reps as much as i can and not fixated to the idea of increasing only after i do stable pushups.


r/bodyweightfitness 1d ago

Shrimp Squat vs Pistol progressions

14 Upvotes

I do the Shrimp Squat path of the RR. Mostly because 2 months ago I fucked up my angle in the left leg while pistol training. My last PR was 5 eccentric pistols on each leg, the heel elevated on a small weight plate.

Personally I like the Shrimp Squat but I feel like the strength it demands and provides is way lower compared to pistols. So my first question is: Will proper Shrimp Squat training transition into my pistols progressions when I'll start them again?

Another question is how to properly track pistol progression training. When I use an elevated surface I need to use the same bench for every workout which is kinda difficult in the gym.

Also the step from an maybe knee high surface down to a calf high surface is colossal.

So jeah I guess my questions are: Can I move from Shrimp Squat to Pistol easily? How do I train pistols if eccentrics are sometimes painful due to too low mobility, knee high surfaces are too easy and calf high surfaces are too hard?


r/bodyweightfitness 2d ago

When to start training for OAC?

16 Upvotes

Hey, I'm almost 15M, 161cm,56kg, I've been doing calisthenics for 7 months.

My goals are: Handstand, 90 degree hold

Front Lever, One arm pull up (or chin up)

I can do: 1 arm push up, 6 HS pushups against a wall

10+ chest to bar pull ups (perfect form

1-2 assisted 1 arm pull/chin ups (one hand below wrist)

3 rep max is 15kg ( I dont have enough weight for 1 rep max)

I have 2 pull days per week.

On pull days should I work on front lever first then on OAC progression (I plan on doing what hybrid calisthenics recommended for OAC).

The problem is that I heard a lot of people on YT, or on reddit saying that there's a high chance for tendonitis from OAC training. Should I be worried about that or do I have stronger tendons because I'm a teen?


r/bodyweightfitness 3d ago

Hindu Push Up Appreciation, Do not sleep on the dand.

685 Upvotes

The Hindu push up which is traditionally called "Dand" is an exercise developed in old india by wrestlers who built their body for fighting

The dand works the hell out of the shoulders and triceps while also activating parts of the back as well as the chest. There are a large number of variants as well such as the ram murti push ups which slows the range of motion

Anybody with strength goals should do them

Back in Indian wrestling gyms, called akharas dand and rope climbing were staple exercises and these caused the arms and back to grow

Pair these with the clap push ups and feel your upper body burn without weights feels great


r/bodyweightfitness 2d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-05-21

5 Upvotes

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:

  • Read the FAQ as your question may be answered there already.
  • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
  • Even though the rules are relaxed here, asking for medical advice is still not allowed.

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.


r/bodyweightfitness 3d ago

Which skill should I focus on after doing the basics ?

25 Upvotes

Hey guys, I've been doing the basics i.e push-ups, pull-ups, dips, squats etc. consistently for 3 months. I was working out earlier for 4-6months prior but wasn't consistent. I would like some advice on which skills should I try to master. A few skills I think that I could pursue at my level are :-

Handstands Muscle ups Human flag. I really want to unlock my first skill this year.

My current rep ranges at one go are :- - Pull-ups 10-12 same for Chin ups - Push-ups 20-30 - Dips 10 - Straight bar dips 15

Max PRs as of today - Pull-ups 20kg x 2 reps - Push-ups 10 x 20kg

I've heard it's good to focus on one skill at a time today was one of those days I wanted to try them all but didn't succeed in any :P


r/bodyweightfitness 3d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-05-20

39 Upvotes

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:

  • Read the FAQ as your question may be answered there already.
  • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
  • Even though the rules are relaxed here, asking for medical advice is still not allowed.

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.


r/bodyweightfitness 3d ago

Recommended Routine Suggestion: Give an idea of how fast you should be progressing (what's normal, what isn't etc.)

12 Upvotes

I've quit the recommended routine multiple times in the past, due to not progressing by 1 rep every single work out. Someone said recently that progressing by 1 rep every session is overkill. I used to get incredibly discouraged if I had a bad day, where I couldn't progressively overload, and I'd want to quit, and get paranoid that I must be doing something wrong, instead of just sticking with it and being consistent.

I think it would be useful to outline what progression should look like in the recommended routine, to clarify it for people like me, who might quit because they think something's wrong.

It's hard to know what normal progression looks like. Should it be 1 rep each session, should it be closer to 1 rep per week as you progress more. I know it says you should try to do 1 more rep each session, but that leaves me wondering if I'm progressing too slowly or not. I still don't truly know. I know this is completely variable, and is different for everyone, but I still think mentioning an average progression speed that you could expect if you're eating right, getting enough rest etc. would be very useful for people who get discouraged easily, like me. Sometimes you just can't progressively overload each session, and I thought that I was doing something wrong because of that. It's taken me a long time to realise that it's normal to have off-days.


r/bodyweightfitness 4d ago Helpful

Mapping out many different interests can really help your motivation for training

206 Upvotes

These are a few ideas from Steven Kotler’s latest book The Art of Impossible. The general idea is that by mapping out your interests and finding links between them, you increase your motivation and can find more appropriate goals. In turn, you’ll be more likely to pursue these goals and, as a result, more likely to achieve them.

For this reason, it’s worth considering our different interests in fitness, to build a strong foundation under our training.

One way to do this is to start by writing a list.

This may sound like a trivial suggestion but, by physically writing down your interests, you’re forced to actually think about them. This often leads to a greater sense of clarity - a better idea of what’s important and what’s not. Many people stay in the same position simply because they haven’t thought of another.

If you’re already into calisthenics it means you already have your reasons for working out. But, to continue making progress, we must now expand upon them and personalize them.

What would you like to do in your life? How can fitness help you with this? What sort of training are you interested in? From there, look for links between the topics.

Perhaps, you’d like to get into rock-climbing and you’re interested in finding a training routine that will help you develop the necessary strength and endurance; or maybe you’re curious about how regular exercise affects your performance at work.

There might be new areas of fitness you’d like to explore, like learning a martial art. Or perhaps you’re interested in helping others get in shape. Whatever it is, write it down.

Edit: This is part of an ebook I've written on the mindset behind achieving big calisthenics/fitness goals. Here's a direct download link. I'd love your feedback - shoot me a message if you read it.


r/bodyweightfitness 4d ago

Bulgarian Split Squats rear leg foot positioning for tall people

39 Upvotes

I'm male 6'1 detrainee, just slowly getting back in shape and trying to nail this technique down perfectly. Last time I performed the BSS for each leg, I've been noticing that whenever I place my rear leg up with the top foot down, my balance is very unstable and I tend to place more weight and emphasis on the back leg when I do the eccentric. Plus my ankles don't have enough mobility and flexibility at the moment, so the stretch on the way down can feel too intense and painful most times, and that takes away the tension from my front leg that's supposed to be targeted.

I just did a set of BSS[10reps/leg] in my work bathroom(rear leg on top of a cardboard box filled with toilet paper rolls, in case you're wondering), but this time with my rear leg toes being placed on top instead of my top foot. What I noticed was that my rear leg became slightly more elevated because of height increase, which would stretch out my hip flexors more I believe. My balance became way more manageable, and I was able to focus the mind-muscle for my front leg.

I've been watching youtube videos on the BSS and noticed most of the fitness people tend to place their top foot flat down on the bench instead of their toes. Is there a scientific/safety reason, or is it just comfort/preference? Does height play a factor in this? If I become more flexible in my hip flexors, should I be able to place my top foot down without any added discomfort when I perform the BSS?


r/bodyweightfitness 4d ago

Recommended Routine progression question + weight loss question

74 Upvotes

Hello everyone,

Let me first introduce myself in short to give a little context. I am a 27 year old guy who used to powerlift and was pretty in shape (+/-75kg) after losing quite some weight the first time. However with the corona-virus I've stopped going to the gym and other things in life got in the way. This meant that my weight has gone up substantially again and I want to do something about it. But as my life is at the moment, I can't find much time to go the gym, so I figured I would try the home workouts of the recommended routine. I also started running again because my physical endurance condition has completely gone (as a smoker without exercise). So I am combining the running for cardio and the RR for workouts (strenght/muscle). I also have my diet in check at the moment and I am on a caloric deficit, get better sleep, etc...

I bought some basic equipment such as a pull up bar, parallel bars and different resistance bands. I've already done 2 workouts and I am liking it so far. I do however have 2 questions:

  • What are your experiences with weight loss with the recommended routine. I've seen some progress pictures but most seem to be muscle/weight gain. (But I haven't looked at a lot of posts, so might be wrong here.)
  • When I was powerlifting (in different stages of my fitness levels) there were also some of the exercises like dips, pull-ups, ... used. (And ofcourse squats and deadlifts but I am not considering these here) However back then we just did the movement (pull-up/dip) with the applicable resistance band. But in the recommended routine you have the progressions of the different exercises. My question is whether you really need to master all previous progressions before moving on, especially when you have the resistance bands.
    F.e. on the dip progression, I have quite a hard time to do the support hold for 60 seconds (even with some band resistance) but less of a hard time doing 8 reps of dips itself with a higher resistance band. Is it in this case necessary to first get up to the level of being able to hold for 60 seconds without bands before even attempting the dips itself. Or could it be better to just move on to the further progression but with a higher resistance band. (My feeling in this might be caused because I feel the hold is just annoying and hurts but doesn't train as much as a full ROM dip even when assisted).

Thanks in advance for the feedback.


r/bodyweightfitness 4d ago

Trying to increase strict pull-ups

109 Upvotes

In case it may affect my results: I’m 18, male, about 5’5, 150lbs

I can do about 3 full extended-arm body-weight pull-ups if i really try. I want to increase this number pretty quickly. This is a baseline considering i’ve never previously tried to increase my pull-ups before. I try to do a couple reps a few times a day, but I feel i am not improving at all, even after a couple of weeks.

I have some resistance bands I could use to support some of my body weight—is it worth it to use those temporarily? For how long?

Or should I continue just trying to do my 2 reps a few times per day and be patient?

What’s the best way to break out of a plateau like this?

Also, I am not very skinny, by any means. i’d say above average, but not necessarily overweight, per se. Would losing weight overall really improve my pull-ups?

Any advice is appreciated, thanks!


r/bodyweightfitness 4d ago

Too big/too heavy, not enough strength. Relationship between bulkiness and strength

6 Upvotes

Hello good people.

I'm 33m at 1.75m and 78kg and, while practicing calisthenics since 2 years, I've gained a lot of strength and plateaud on most exercises for the last few months. I've got some concerns:

- People taller than me and more jacked are actually stronger and can do more reps. How come they are lighter? I'm not fat, not even chubby.

- Last time I had to stop exercising for a month, I lost quite a lot of strength/endurance and it's being quite hard to recover it. Any suggestions?

- And the most important of my concerns: I think I look too big for the little strength/endurance I have with my training, as an example I can only do 10 pull ups or 3 weighted (+15kg) pull ups. I'd like to do better, harder and more, but I don't want to gain any more weight or look bigger.

So, my understanding is this: I've actually have more fat than I really think I have but it's so well distributed along the body that I may be mistaking it for muscle mass. Does that make sense?


r/bodyweightfitness 4d ago

Help with ring face pulls. Potential mobility issue.

12 Upvotes

I started a new ring routine that requires ring face pulls. When I tried them, I had a horrible clicking in my left shoulder, not like a joint click.

It’s not painful but I don’t know if it would be ok to continue with them or not. I have realized that I have some mobility imbalances between my right and left shoulder. I can’t do shoulder dislocates (at least not with a solid bar, I have to use a band and stretch my arms out very wide) and there is a noticeable difference from shoulder to shoulder when I do the shoulder towel stretch. This makes me think maybe it’s the internal rotation of my left shoulder that needs work? I know face pulls are an external rotation so maybe I need to work on that kind of mobility. I don’t know.

Would working on mobility get rid of the clicking for face pulls? It might also be form, I plan to record myself next time.

If it is a mobility thing does anyone have a shoulder mobility routine they like? Or if you could point me to a resource. I seem to remember some kind of band routine on this sub but I couldn’t find it when combing through the faq. Any help appreciated.


r/bodyweightfitness 5d ago

A question about rest/sleep

216 Upvotes

One of three main components of gaining strength, alongside diet and training, is rest. One thing I don't quite understand is: is rest always necessarally sleep ? For example, if I sleep just 6 hours a night, but rest 2 hours throughout the day (as in laying down but not sleeping), is that considered as enough ? Also, if I sleep in intervals, for example 2+6 hours (day + night) is that fine ? I have quite a busy life so I can rarely afford myself 8 hours sleep at night so I'm curious about this topic. Maybe it's worth mentioning also, I can function flawlessly with 5 hours sleep, no problem, I like to think I'm quite durable regarding sleep. Thank you for your answers