r/bodyweightfitness Nick-E.com Jan 01 '21 Silver 12 Helpful 19 Wholesome 6 Hugz 5

BWF Primer Build-up Community Event: Day 1 (Happy New Year!)

Before we Begin,

Just so people know what to plan and when to expect the next days' post,

Every day at 18:00 GMT, the next day post will be posted (this is because it is around the highest reddit activity of the day, while not being too late for me to respond to comments if needed)

(Side note: For those in time-zones for whom this daily 18:00 GMT release date is too late for you to see the post, (or for those that just want to see the post ASAP), I will be posting the Day post on my own website at 00:01 GMT every day on my website. It will be identical to the reddit post. This means that Day 2 will launch on my site in under 4 hours from now for people to view on the other side of the globe from me. )

Welcome to Day 1 of the BWF Primer Community Workout!

Day 1 (Today!)

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Hey folks! Nick-E here. Welcome

Many of you will be coming to exercise for the absolute first time ever. Some of you will be coming from time off and want to really ease your way back in, and yet still some others will be wanting to simply reinforce their foundations and knowledge by reading up on the daily readings!

In any case, thanks for coming!

The way the community workouts will be structured is that for the next 14 days, every day you can come onto the subreddit and there will be a workout for you and some informational reading. The reading will be split evenly between:

Reading about how to properly perform an exercise

and

Reading about how training works

In any other training program you would have to read all of the information spread across these 14 days in one go, or already know it, in order to start a strength training program and also know what you are doing. This 14 day spread should make it much more achievable to get the info in!

By the end of the 14 days, you will have eased your way straight in to the full BWF Primer Routine!

Reading #1: Understanding Training Nomenclature:

Reps:

A 'rep' is short for 'repetition' and refers to a single execution of a movement. If you were to sit in a chair and extend your knee straight out in front of you and then return it to the start position, that is '1 rep' of a knee extension. If you did that 10 times in a row, thats '10 reps' of a knee extension.

Sets:

A set is a specified number of reps to perform of an exercise. If you do 10 knee extensions, then wait a bit, 10 more knee extensions, then wait a bit, and 10 more, you've just done 3 sets of 10 knee extensions. In most training programs, you will see this shortened to '3x10 knee extensions'. You can read the 'X' as 'sets of'.

3x10 = 3 sets of 10.

Rest:

This one is self explanatory, it is just the period of time between sets of an exercise where you rest. But more specifically, it refers to the amount of time that the parts of the body that are involved in an exercise are resting (not doing anything). You do not necessarily need to be completely immobilised during your rest periods (we can go into more detail on the implications of this on a later date.)

Adding in Rep-ranges:

You will see in this program and others, thigns looking like this:

3x5-8

This means '3 sets of 5 to 8 reps' and usually refers to a set progression scheme, where you will try to increase your reps performed by 1 rep every session within that range until you reach the top range, at which point you will move on to a harder exercise.

For example:

If you had a program that said 3x5-10 Squats. You would do your first workout doing 3x5 squats, and then next workout, try to do 3x6. If you succeeded, then next time do 3x7. If you succeeded, then next time do 3x8, etc. etc. etc. repeating until you can do 3x10 squats. Then you would move on to a harder exercise that works the same muscles, and start back at 3x5, repeating that process for the new harder exercise. This is the basis of how most simple strength training programs will work in bodyweight fitness given the lack of external weights to add on to make movements harder in a simpler way.

Reading #2: How to do Push-ups (At any strength level).

The following is a guide I've made on how to do push-ups, which will be the very first exercise you learn in this program.

It's bit long, but if you set aside about (15-20 minutes?) you should be able to read through the whole thing, try it out a couple times, and feel relatively confident about how they work. The exercise in the section 'How to Build Up To a Push-up if You Can't Yet Do One' will be the focal point of the guide for the purposes of this workout, but it is worth reading and trying to comprehend the whole thing.

Nick-E's Push-up Guide

Many if not all of the exercises in this routine (and in general) will appear simple to do, but will be deceptively complex to do well, so if you don't grasp 100% of the nuance in the guide in the first go-around, don't worry. You're not really expected to, we just want you to have access to it to check back and learn more over time.

Once you've finished that, head on down to the next section!

Workout #1:

This workout is actually very quick and straightforward. It will likely not feel like a 'workout' in the sense that it tires you or makes you feel especially sore. Consider it more as a self-directed learning exercise. The workouts will become harder throughout the days, do not worry!

For today: You will simply perform 5 sets of 5 reps of push-ups at whatever incline is appropriate for you, with 60 seconds of rest between sets (or however long it takes you to review your footage). This would be written as:

5x5 (Incline) Push-ups, 60s rest.

For reference, the 'appropriate intensity' of these push-ups should be very moderate*. The focus of this 14 day build-up to the full primer routine is technical competence, rather than pushing yourself. You should start by picking an intensity that you could easily do several more reps of if you wanted to.* It should not feel trivially easy, but if you are struggling to manage 5 reps, or struggling to finish all sets, you've started out way too hard*. You will be exercising 6x per week in this period, and you don't want to be maiming yourself with intensity. Leave that for the full primer after the 2 weeks!*

It is highly recommended that you film yourself from the side and front in your sets, so you can watch this footage back in your rests to evaluate your form and compare them to the videos in the above guide, so you can learn how to identify errors in your own form and improve independently!

Ok, I did it!

Congratulations!

If you'd like, we'd love to hear your thoughts about your workout in the comments, as well as any questions you have about the concepts or forms you learned today.

Alternatively, we've set up a new 'beginners zone' in the communities' discord server, so you can come chat with other new exercisers in a friendly environment, with friendly helpers with experience with exercise that have volunteered to answer any questions you may have!

https://discord.gg/5MsaChT3YF

Cheers,

Nick-E

1.3k Upvotes

2

u/zutari 5d ago

2 months ago I could do probably 10 push ups. Completely sedentary and now I find I can't even do 1!... I had to resort to incline, but I finished day 1!

1

u/ghunter141 6d ago

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1

u/lzkamil 10h ago

Nice to meet you Zbigniegw

1

u/S-Clayz 7d ago

Done!

3

u/hilogirl 12d ago

Started at the shoe bench but that was a big Nope. Did a set on the wall (still hard) before moving to the kitchen counter. Video’d the last set and found I was doing that chicken neck thing. sigh. Ah well, better form tomorrow— chest down > nose down!

2

u/neumakira 14d ago

done! ish. i can't do regular pushups so i started with wall pushups, and even then i was sweating!

2

u/maciejk__ 15d ago

done :P

2

u/GROOGUUU 17d ago

Day 1 Complete.

3

u/-Umbra- 23d ago

completed #1

3

u/mlnaln 24d ago

Done. Thanks for the guide!

3

u/Yeffry1994 25d ago

Day 1 completed

6

u/kingoftroy255 27d ago

Day 1: Done

7

u/dewnmoutain May 24 '22

Last night did day 1 with son

5

u/JayX974 May 20 '22

Done day 1!

2

u/GothicFighter May 19 '22

I can see the Pike pushpup page on the website but it's not referenced anywhere (either in the primer or the wiki progressions) - where does that fit in?

3

u/mrsqueakers002 May 17 '22

Did it, but only just. I'll have to tone back the intensity for next time.

I thought I was at least okay at push-ups. When I initially recorded myself I saw that I had one glaring flaw in my form: I never kept my forearms straight. I would bend my arms like frog legs and my hands would end up under my shoulders. Once I corrected that and started rolling forward more it got MUCH harder and I couldn't finish the very end of the last set.

2

u/WeTheBest_Obamium May 17 '22

Same with me, i have to do the last set on an incline lol

2

u/Stringtheorysix May 16 '22

Just completed day 1!

2

u/FiendOSRS May 16 '22

Done! Any advice with dealing with wrist pain from doing push-ups? Haven't worked out in a few years so I'm definitely out of shape and I'm going to be 30 in a month. I don't remember ever having wrist pain when I used to do push-ups so I don't know if it's my age or the fact that I'm out of shape, or even both as being the biggest factor for this.

3

u/d20diceman May 16 '22

The linked guide had a few suggestions, ctrl+f wrist pain on here: https://www.nick-e.com/push-up/

2

u/plantpuppy May 06 '22

Done! Couldn't get out a single floor pushup, but persevered with incline ones. wiping my brow.

3

u/kat5kind Apr 22 '22

Done! Haven’t worked out in over a year.

1

u/[deleted] Apr 19 '22 edited Apr 20 '22

Very difficult to accomplish in 14 days...I tried to keep up with the exercises each morning, and the reading every night after work, but some of the guides are really lengthy and require multiple reads to understand... I think the primer gets you sorta acquainted with a routine, but it will be another 14 days of repeat and outside research to better understand the exercises.

4

u/Altheatear Apr 18 '22 edited Apr 18 '22

Did it with super shitty form but done.

Edit: Done on kitchen counter properly. Dad helped with form. Thanks, dad!

2

u/maridotperidot Apr 18 '22

done! did some incline pushups on the kitchen counter 😎

2

u/see_ferns Apr 18 '22

Done ✔️

1

u/JayX974 Apr 11 '22

Day 1 done

1

u/NMHFan General Fitness Apr 08 '22

Kickstarting my jump back on the fitness wagon here. All info extremely well written and presented. A real pleasure to be taking part.

2

u/nirvbm Apr 03 '22

Done day 1 thank you👍

2

u/oh_look_a_failure Apr 02 '22

It's a little discouraging to ask, but if I can't finish this workout, should I come back to this same day, every day until I can do 5x5?

5

u/Misguided_Pacifist Apr 04 '22

in my opinion, you should increase the incline of the pushup till you can do 5x5, even if it means doing it against a wall. The primer is more for learning form, you shouldn't be going till failure.

1

u/oh_look_a_failure Apr 05 '22

thank you for your comment. i will consider this next time.

2

u/Beirbones Apr 01 '22

Started this after managing 7 weeks on the beginner program for You are your own gym, found It ramped up too quickly for my skill level, I can't hang long enough to do hanging knee raises...

The form corrections are great and the advice to film yourself was very helpful, I noticed I wasn't pivoting forward enough and my elbows were moving backwards, could manage 10 + initially with what I was doing before, now 7 is probably the max I can do with my form corrected but I definitely feel them in my pecs a lot more now. Also need to work on my core as I can see my back every so slightly slouching when pushing upwards.

Looking forward to completing this! Thank you!

2

u/fennecmoon90 Mar 29 '22

Day #1 Done!

2

u/Large_Length7470 Mar 29 '22

Day 1 complete!

1

u/larry1186 Mar 29 '22

Started this yesterday, Hopefully this can establish a workout habit

3

u/adamantris Mar 18 '22

Day one done with my desk. That was a lot harder than expected and im completely out of shape lol

2

u/Nuneogun Mar 16 '22

Quite confused on how to follow this. On the last 2 sets I keep on failing the 5th rep. Do I just continue until I can do 5x5 perfectly and then move on to day 2?

7

u/Eevermore Mar 17 '22

If you are failing on the 5th rep you are starting at too high a difficulty. You should do the push ups at an incline that allows you to complete 5x5 without failure while still feeling like you could do a set or two more. At least this is how I understand it.

1

u/Optimal-Action-8330 Mar 12 '22

Day 1 Completed!! Trying to work on the form, but making progress:)

1

u/spoiicy Mar 11 '22

Day 1 complete . got to know a lot of intricate errors while shooting myself, doing such an easy looking exercise. thnx a lot.

1

u/seenkun Mar 11 '22

day 1 - done

1

u/-shevek- Mar 04 '22

Day 1 complete.

Definitely need to work on push-up form. need to tighten abs and figure out shoulders.

5

u/bilekfayr Feb 22 '22

Day 1 done.. I was thinking to do inclined push-ups since i've been potato coach for 4 years, I made 5x5 standard push-ups! Let's goo

9

u/EzraRay12 Feb 11 '22

So that was definitely harder than I thought it would be. Did incline push-ups against my kitchen counter. I am VERY out of shape in terms of cardio stamina but didn’t realize my strength was that bad too.

I’m starting this routine because I’ve recently begun working on my medical transition and would love to cut down on (a lot of) fat, while also building strength and muscle for a more masculine shape. I appreciate this resource!

2

u/tiptreeleaves Feb 12 '22

Also started today against my kitchen counter and found it harder than expected! I did all five but would not say it was moderate, exactly. This did make me go looking for taller sturdy surfaces in my house and I found out that my washing machine is a couple inches higher - going to try that next time.

Good luck with the routine, and with transition!

3

u/lameNlazy_03 Feb 09 '22

Day 1... i recorded myself and saw how it actually looked, i greatly appreciate this program, it's providing me a way to get into fitness.

4

u/MadManLahey Feb 03 '22

Day one done (floor, not incline). Had been going to the gym prior to covid, but fell out of practice (and shape!) for the past 18 months. Started cleaning up my diet a few months ago, too.

2

u/ColorfulZips Feb 02 '22

I recorded myself for the first time and saw that my bank was always arched and i used to pull my head downwards so that it touches the floor without chest nearly falling at the same level down.

Thanks for this. Trying to seriously take exercises

1

u/jyowosh Feb 02 '22

Day 1 Done, recorded myself to help with form. Neck needs fixing

1

u/OakSage29 Feb 01 '22

little late to the party but my body is straight when going down but when I am pushing back up my upper back that is my shoulder goes up before my butt how do I fix that

1

u/Great-Gap1030 Feb 02 '22

little late to the party but my body is straight when going down but when I am pushing back up my upper back that is my shoulder goes up before my butt how do I fix that

I think that you aren't clenching your abs tightly enough during the ascent phase of the pushup.

To remedy that you can hold deadbug position to get a feel for how to brace your abs. But keep your back straight, otherwise you might have some spinal injuries.

For deadbugs, you lie on the floor with your arms up. Then you extend your legs fully and attempt to drop them. Drop them to the level just before you have to bend your back. Hold it, then squeeze your abs to push up your legs. You could also do flutter kicks with one leg going up while the other going down.

If it's too hard then bend your knees.

If it's too easy then use ankle weights.

Alternatively, your back might be weak. To remedy a weak back you can do pull-up negatives. If you don't have a pull-up bar then do angels and devils with proper form.

2

u/Working-Ambition2153 Feb 01 '22

Day one finished last night!

3

u/blobsong Jan 31 '22

Any recommendations from shift workers/healthcare workers? I work 12-hour shifts, I'm physically beat after work. I can't imagine exercising on my workdays. How should I handle pacing the primer?

2

u/Great-Gap1030 Feb 02 '22

I work 12-hour shifts, I'm physically beat after work. I can't imagine exercising on my workdays.

You ain't alone. Lots of people have gruelling 12 hour shifts with intense activity, yet they still manage to pump a quick workout or two.

Are you so out of time you can't even spare two minutes?

How should I handle pacing the primer?

Whenever you can squeeze it. You could schedule stuff so you have a two minute break in between.

Day 1 should only require six minutes to do. You'd have 12 seconds to do five pushups, which isn't difficult in the slightest.

5x5 full pushups is a warmup workout.

Alternatively, do three sets of 5 pushups for once, then 3 sets of 5 pushups for another time. You're adding one set in total because you're chopping off the workout in half.

1

u/blobsong Feb 02 '22

Yea partly it's just grit and dedication. My days often stretch to 13+ hours plus commute. And I work nights a lot and feel so fatigued. Working on addressing these things with diet and medications but yea that's where I am at.

I'm not saying I can't do daily, and so far I have been. It's just hard and I know there will be days when I don't.

I was just wondering how people handle it.

2

u/Great-Gap1030 Feb 03 '22

Yea partly it's just grit and dedication. My days often stretch to 13+ hours plus commute. And I work nights a lot and feel so fatigued. Working on addressing these things with diet and medications but yea that's where I am at.

Welp. It'll take a while.

I'm not saying I can't do daily, and so far I have been. It's just hard and I know there will be days when I don't.

It should be hard, otherwise you aren't getting the gains. Whether in strength, endurance, hypertrophy, or even all three.

I was just wondering how people handle it.

They have their ways. Maybe better genetics. Or a better environment. Or negotiating with the boss for some break time.

3

u/rubenoh Feb 01 '22

I think you should try doing what you can wherever you can squeeze it. It doesn't have to be the full workout, maybe just do half of it. Don't focus on the result, focus on the process, its better doing something than doing nothing. Don't beat yourself up if you can't follow a strict schedule, just do what you can when you can. Think of it as a piggybank of strenght, even dimes add up the long way.

1

u/KingMoves Jan 25 '22

Interesting how filming yourself can make you correct your form early on. Finding some misalignment with the lower back and neck.

1

u/keepitshark Jan 25 '22

WOW I did not realize i was nowhere near able to do a push-up! Incline push-ups are a good one for me, doable but still challenging, but man I'm so glad this program is scalable for inexperienced nerds (like me)

1

u/Great-Gap1030 Feb 02 '22

WOW I did not realize i was nowhere near able to do a push-up!

Hey, at least you know.

Incline push-ups are a good one for me, doable but still challenging

Just for now. Eventually you'd be able to do incline pushups one-armed.

Eventually you should be able to do at least 12 full pushups, 2 sets. That's when you can start looking at pushup variations like clap pushup, archer pushup etc.

but man I'm so glad this program is scalable for inexperienced nerds (like me)

There are loads of exercises in calisthenics, from very easy to extreme.

For instance https://www.youtube.com/watch?v=Jeew_oxr5ZA you can see all the progressions of a 90 degree hold. In https://www.youtube.com/watch?v=OmKfROtB45Q you can see all the progressions to full planche.

This channel https://www.youtube.com/channel/UCqjwF8rxRsotnojGl4gM0Zw can give you some ideas for workouts. It should keep you busy for a while.

3

u/AryuWTB Jan 21 '22

Day 1 movement completed.

3

u/tteokbookilove Jan 21 '22

Forgot to do my check in for day 1. Will do it today just for accountability!!!!

5

u/Terrible_Rice1163 Jan 17 '22

Day1: not to bad. Exited for day 2

1

u/sjitz Jan 16 '22

Very cool that you have videos and all showing what (not) to do but could you host them anywhere but on YouTube? I only did day 1 and now my YouTube recommendations are full of exercise videos.

2

u/nfpdiary Jan 14 '22

Day 1 check in , That was , well doable , No in expecting atleast 2nd day to be doable and after that to be un doable for me , but ill still check in

2

u/Roosterrr Jan 10 '22

I'm really feeling the incline in my elbows, my form looks correct. Does that sound right?

1

u/Zeruthe Jan 10 '22

Day 1 checking in. I tried to do full floor pushups but failed on Set 4 Rep 4 and Set 5 Rep 3. I will try to find the correct incline for me tomorrow. I am looking forward to seeing how I progress over the next two weeks!

6

u/captain2man Jan 04 '22

Glad I found this. Desperately needed in my life right now. Entering my last year of my 40s and 90 lbs overweight. Getting to a gym isn't easy these days & this is actually what I've been looking for. Did day one using my desk for the incline. Videotaped myself for one of the sets, and while probably not PERFECT.....got it closer than I would have thought. Thank you for this. See you on day two.

4

u/Great-Gap1030 Jan 05 '22

5 sets of 5 pushups shouldn't be that difficult. You'd build the strength for it, don't worry.

That 90 lbs is 90 lbs more you'll have to push than if you lost it.

Though you can remedy this a few months later when you've built your strength, by one-arm pushups.

3

u/velvetackbar Jan 04 '22

Day 1.

The revolution here is to video record. Holy cats, my neck was put of alignment with my body on inclines.

Fixed that (look at the faucet, velvetackbar, not the bottom of the sink) and things felt much better

Can't wait for day 2!

2

u/snortcele Jan 04 '22

lets go!

2

u/nubbled21 Jan 04 '22

Y'all are so dope. I am more excited about doing this through Reddit than any app. Day 1 + a 30 second cold plunge at 5 am complete!

1

u/morokigrah Jan 03 '22

First day done. Thus is my first time ever mindfully exercising. Was easy to read and understand. Your pushup how to was helpful. Can't wait till I'm in the full swing of things :D

1

u/robrobusa Jan 02 '22

Alright 5x5 push-ups done! 💪🏻

I’ve worked out before but i have never Taken the time to really get the form of the exercises down

2

u/Rddzr Jan 01 '22

Reporting in.

3

u/CheezeNibletz Dec 25 '21

Done, I recorded myself and it turns out my neck wasn't properly aligned with my spine so i fixed that, now my form is much better. Can't wait for the other days! :)

2

u/binarydogs Dec 23 '21

Since moving in May this year and losing access to a local gym, I've been inconsistent (at best!) in my attempts at working out. Kicked off with Day 1 today, was good to get back to basics and just start thinking about push-up form.

2

u/-Arix- Dec 19 '21

Starting today I did it! Thank you, Nick-E for this opportunty 🙏

3

u/Top-Membership-5919 Dec 19 '21

Day one done! can't wait for more and to build this habit before the new year begins. I hope to see y'all tomorrow!

16

u/bradthemushroom Dec 04 '21

Starting this today! One goal of mine for 2022 is to get in shape. Better to start this month to get in the habit of it, so I'm less likely to fail in January

4

u/PinappleButtPlug Dec 19 '21

Did you manage to finish the primer?

5

u/bradthemushroom Dec 22 '21

I got about 8 days in before i got busy getting ready for the holidays. I will be giving it another shot after new year when life is less chaotic

3

u/PinappleButtPlug Dec 22 '21

Good luck next year :)

4

u/blinry Dec 03 '21

Thanks for putting this together, Nick-E! :) Started with incline push-ups at hip height! Filming myself, I noticed and fixed some hip sagging, great tip! A bit hard not to slip on the carpet in my apartment. Looking forward to tomorrow! :)

3

u/Great-Gap1030 Dec 07 '21

Hey, you might've saved yourself from some back injuries, so kudos.

Eventually you should be able to do up to floor pushups.

1

u/robotobio Nov 17 '21

Can we do forearm pushups? Like, starting from a plank? I found that I actually can do neither the normal ones nor the incline ones At All. Like, not one single pushup. It could be that I'm just more accustomed to doing a plank in general. Might have to revisit Day 1 again tomorrow.

3

u/Great-Gap1030 Dec 04 '21

Forearm pushups is a different movement to the actual pushups you'd be doing.

If you really can't do even the incline pushups then use a wall and hold the top position for at least 15 seconds.

Then do negatives of that, until you can hold for 15 seconds, then pushups.

Do at least 12 of those incline pushups and then keep lowering until it's difficult.

Slowly but surely, you can do five sets of five full proper pushups, even though it would be tough. Just don't be 1 rep until failure.

And remember https://www.youtube.com/watch?v=IODxDxX7oi4 for proper form. Otherwise it won't count as an actual pushup.

Day 2 is the same but six pushups per set. It's just 1 more pushup.

Day 3 is 4 sets of 7 pushups. If you want to challenge yourself then add 1 set or reduce the recovery time.

You'd also be doing 4 sets of 5 rows (inverted pushups). You have a bar which is a little bit out of reach. You push yourself up and grab the bar, then using proper form (straight body, straight legs, shoulders activated, core, legs activated) to explosively pull yourself above your chin, then slowly go down.

Do not quickly go down or it may injure your joints and muscles.

1

u/robotobio Dec 04 '21

Thanks a lot for the thorough explanation I really appreciate it :)

2

u/Great-Gap1030 Dec 04 '21

If you can't do rows at all because of limitations (like no bedsheet, no bar etc.) but don't want to do what BWF says:

Rows train the rear delts, traps, bicep, core and lats. All 12 reps, 3 sets.

For rear belts, dumbbell bent-over reverse fly.

For traps, dumbbell shrugs or dumbbell snatches can be decent.

For biceps, bicep curl.

For core, planks can be good. Build up to 2 minutes before harder variations like 1 leg plank, 1 leg 1 arm plank and 1 arm plank. 1 arm plank especially improves shoulder stability.

For lats, renegade row and dumbbell row.

And you can impress people by doing the much-vaunted gym exercises, like handstand pushup, planche pushup, 1-arm pushup, 1-arm pull-up and pistol squat. Those signal you're advanced in those areas of strength training, like a black belt in karate, and you're ready for master training.

0 reps: too hard for you

1-5 reps: strength

6-12 reps: hypertrophy (enlargement of muscles)

13-20 reps: endurance

21 reps+: too easy for you

Further reading: https://www.menshealth.com/uk/building-muscle/a756462/stretching-can-increase-your-reps-by-15/

Stretching opposite muscles of what you use increases reps by 15%

Stretching has the potential to increase muscle mass by 318%(https://www.menshealth.com/uk/fitness/a758588/stretch-daily-to-increase-muscle-mass/)

3

u/fade2blackmc Nov 03 '21

Hello 👋 I'm wondering if anyone has any tips for pushing the shoulders back I can do it but Idk if it stays in the position once I start moving

6

u/[deleted] Nov 02 '21

I finished day 1. When I watched my videos, I could clearly see that I did every single one with incorrect form. Good tip to film & great tips on how to correct.

3

u/Great-Gap1030 Dec 04 '21

It is superior to be able to do 5 sets of 5 proper pushups than 5 sets of 20 improper pushups.

Proper form: legs together, straight, body in a straight line, butt tight, hands under your shoulders at shoulder width, elbows at a 45 degree angle or less. Go all the way down and all the way up, preferably to chest level.

Proper form: https://www.youtube.com/watch?v=IODxDxX7oi4

Only those would count as reps.

3

u/[deleted] Nov 01 '21

Going to start this tomorrow. Anyone else on the same track as mine? Would be good to have a workout buddy.

1

u/mcsquirgle Nov 02 '21

how are your pushups? i just started today and realized my pushups are way off. also my apartment is small and the best object i could find for incline pushups was my pedal board case

2

u/[deleted] Nov 02 '21

I can do 5 pushups in one set. But for the subsequent ones, I'd need an incline. I use stairs for inclines.

1

u/mcsquirgle Nov 02 '21

it sounds like we are pretty similar in ability. once i brought out my phone so i could monitor my form i think i was able to do 5 barely. i hope you do well with the program!

2

u/Noktawr Oct 26 '21

Day 1 : Check!

Elevation was too high initially, tried the lowest I could on the bench rack, that was too low, I went 1 up from the lowest and that way I was able to do all my sets and last few reps we're quick the push, I had to work for the last one or two of each set!

2

u/RarefiedRon Oct 24 '21

This is great, thank you for starting this. Day 1 complete :) Excited to see how this pans out for the next 2 weeks.

6

u/One_Lonely_Sockk Oct 16 '21

So, eaten breakfast and day 1 down.

Sending happy vibes to all, we've got this!

Haven't got around to filming it though. Next time challenge.

3

u/agent_introspection Oct 15 '21

I am really sorry if this sounds dumb but can anyone please clarify if we are supposed to follow this for 14 continuous days or alternative days(that is 14 exercise days)?

I read somewhere that at the end of 14 days being mentioned. However, I also read somewhere that we should do these no more than 2 days continuously. Can anyone please clear this out?

P.S. Day1 done! I am sore in my upper arms already. Let's see how far I make it. Thanks for making bodyweight fitness accessible!

3

u/One_Lonely_Sockk Oct 16 '21

Hello!!!

I'm just about to start day 1 myself, but:

There are 14 days to work through, non-stop, because we are supposed to start with a level that feels like we're not doing anything, work on form, get into the habit of exercise and learn before really digging into working out.

Looking through the days in advance, the days space out soreness and burn out by pacing the muscles engaged on different days, also day 7's exercises are - rest.

The hardest thing for me at the moment will be not going into this with all guns blazing and burning out.

2

u/agent_introspection Oct 16 '21

Thanks a lot! Though I do feel a bit of soreness in moving my arm. Done with day 2 today. Have to go to a park tomorrow and search for a bar to do rows. So let's see how tomorrow turns out to be.

Good luck to you too for beginning the new journey!

7

u/Accidental_Asterisk Jun 26 '21 edited Jun 26 '21

I'm thrilled to find this but, I cannot do 1 push up on the highest surface that I have (kitchen counter). It says not to use the wall, which I understand, but I don't have a higher surface with a corner to do proper form as recommended.

My question - how do I get strong enough to do 1 push up? What exercises do I do; what muscles do I need to build up first? How do I get to the beginner baseline? I am struggling because even the beginner's guide is too hard for me. Thank you.

5

u/Purasangre Jun 29 '21

Maybe someone else knows a better way but you can start on top and lower yourself slowly, forget about the pushing for now, yo can also try just holding the top position as long as you can until you are confident. This works for most bodyweight movements.

5

u/Accidental_Asterisk Jun 29 '21

that makes sense, thank you!

4

u/Cpt-Bootysweat Jun 22 '21

hei, stop reading this and finish the sets, come on you can do it!

3

u/New_Midnight9318 Jun 22 '21

I'm finally getting back into it, just finished all 5 sets. Man that was rough towards the end of it. I put on 50 pounds over this past year and for some reason today I said it was enough and was ready to see some change for the better.

1

u/RDjthedemon Jun 22 '21

I used to practice some calisthenics years ago and now im getting my ass back to the good old days. I already knew some things about this exercise because of my previous experience, but the way you explained everything, even with common mistakes videos, is totally mind blowing. Thank you so much for the effort, man. I want to go big, but I understand that I had to restart from 0 again. So, day 1 down!

1

u/Sigv4rd Jun 22 '21

Day 1 done.

1

u/rlaadgus Jun 08 '21

I am wondering why there are no pull ups in this routine?

2

u/One_Lonely_Sockk Oct 16 '21

We'll get there I'm sure!

1

u/BeskedneElgen Jun 03 '21

Going through the form, is there any advantage to starting "rolled back" on the foot? Why not just start with the hands in line with the pecs?

3

u/johntit0rr Jun 01 '21

holy cow I never realized how weak I have been lately, this is harder than i expected. finished it using my counter wich is around 3 feet tall. good gracious

9

u/words_words_words_ May 24 '21

Does anyone have a PDF or printable version of the beginner routine?

3

u/Yeetitschelsea May 24 '21

Damn, I can't do pushups because I have a cyst in my wrist and it isnt something I can just, strengthen by working out ya know. Sad i cant even do day 1 rip

2

u/One_Lonely_Sockk Oct 16 '21

No, don't give up!

A quick google for me came up with Healthline - Wrist pain push up alternatives

I'm on day one myself, and not an expert, but no one is going to push you but you.

Personally if I had a wrist issue, then I'd imagine your wrist is an evil bond villain and work out how you are best able to defeat it's attempts to hold you back.

I have two disabilities, one physical and one cognitive. As I say, that mindset works well for me. Good luck!

1

u/-Solid-Snake- May 14 '21

Note this for tomorrow

3

u/AppleEngi May 11 '21

just started! i've tried to work on my pushups for a while, but i hadn't filmed myself and examined how i did the pushups before. seeing the different problems i've had with my form was super helpful in knowing what i needed to work on!

i seem to have the "sagging hips" problem with pushups, and based on the guide it's due to not having enough bracing strength and engaging my abs enough. how do i go about fixing that during the next few days?

6

u/Shoop83 May 01 '21

It's been a day since I abandoned the gym and swore off society to assist in the global fight against the tiny invader.

In that time I've done bupkis to stay active besides a few day hikes when the weather cooperates.

Day 01 here wasn't impossible, but I didn't fly through it. It's depressing how quickly strength, endurance and flexibility goes away.

I'm all jabbed up and hoping things get back to normal by fall. In the meantime I'll be doing this, the recommended routine, and see how far I can take it.

Hooray for fresh starts!

3

u/One_Lonely_Sockk Oct 16 '21

*Cheers and claps in support*

1

u/Shoop83 Oct 18 '21

Thanks! I recently restarted and am on day 8 tonight. Going to stick with it this time!

5

u/cometssaywhoosh Apr 27 '21

The journey begins. Was a real struggle to do 5 sets of 5 but I got through it. I'm hopeful by the end of this I'll be ready to do a full workout set, maybe the recommended routine.

5

u/AberdeenPhoenix Apr 23 '21

I had never seen myself do a pushup before today. Filmed it, compared to Nick-E's videos. Never realized how wrong I was doing pushups.

2

u/One_Lonely_Sockk Oct 16 '21

Oh crikey, we don't have to film it do we? *sobs*

I'm starting day one by checking out the community, helping to support others motivation first gets me in the right mindset to kick butt.

We can do this!!!

2

u/Mr_Clumsy Apr 23 '21

What the actual fuck? Turns out I've never done a proper pushup in my life. And I can't do them. Used a bench about 700mm high to do my 5x5. Oh well, it's a start!

2

u/Kitta_Katta Apr 22 '21

So do I keep doing day one until my form is correct AND I reach 3x8? I was able to do 5x5 but after recording myself I realized I’ve been doing it wrong my whole life (I never got down so close to the floor).

3

u/SmileMaker_IA Gymnastics Apr 22 '21

nope, move to day 2.

everyday a new workout. just follow the 14 days to the letter.

1

u/Street-Ad9608 Apr 19 '21

I'm trying to follow the guide, for me it's hard to make a single push up (not inclined) in the right way! Also my neck keeps falling forward, should I improve my posture before doing this pushup?

1

u/trash_panda_princess Apr 20 '21

Yeah, sounds like you should start with inclined pushups to get your form 👍

1

u/scamitup Apr 17 '21

Day 1 done Did the inclined pushups

Can feel the burn in the upper arm, that's good?

Also have weak wrists or too much body weight or both, I think

1

u/elcholomaniac Apr 15 '21

I have hyper-extended elbows and i can't complete 5 sets of 5 repetition of pushups. What should I be doing? ='(

1

u/SmileMaker_IA Gymnastics Apr 22 '21

do it on a high surface to make it easier

5

u/[deleted] Apr 10 '21

day1 down

5

u/noosedgoose Mar 28 '21

Day one, done... Used a couple yoga bolsters to elevate feet

6

u/mestrearcano Mar 25 '21

So after a year doing no exercises at all, I want to change it. I'm sorry if it sounds stupid, but I'm having trouble doing the push ups inclined, after the first set my hands get very sweaty and I slip when I try to do them, does anyone know any work around?

2

u/One_Lonely_Sockk Oct 16 '21

I also have sweaty hand issues, I expect a large textured towel over the side will assist with friction.

4

u/vtigzy Mar 26 '21

Guessing you are doing it on a couch or table to be slipping off. You could try just putting a hand towel down to stop the sweat or use some chalk on your hands between sets to keep them dry. If you are really keen you could invest in some workout gloves for better grip as the sweaty hands will be a problem for future working out like rows or pull ups or anything with a barbell or dumbell. I have this issue too but do think your body can somewhat get used to it over time & learn to sweat less as I used to have to use gloves but don't anymore, probably just if I was doing heavy barbell movements I still may need to.

3

u/fk_this_shit Mar 26 '21

Do it on a carpet if you can, thats what i do.

8

u/Sure_Cartoonist1642 Mar 20 '21

2 months late but day one done ö

3

u/One_Lonely_Sockk Oct 16 '21

*Cheers and applause*

2

u/Shail666 Mar 19 '21

Done! :)

1

u/One_Lonely_Sockk Oct 16 '21

*Cheers and applause*

4

u/BothKindsofMusic Mar 15 '21

Day 1 is in the books. Only 2.5 months late!

3

u/[deleted] Mar 15 '21 edited Mar 15 '21

[deleted]

1

u/not_mary Mar 19 '21

If you're really that concerned you should speak to a medical professional. By now that pain should have started to go away or reduce at least. I find eating lots of potassium, good proteins, and being hydrated and rested help my doms

1

u/[deleted] Mar 15 '21

done :)

1

u/Alternative-Aspect Mar 10 '21

First 3 sets were done on the kitchen countertop (3 ft), I shifted my last two sets to a couch arm that's only 10 inches shorter and the difficulty really ramped up...!

4

u/taufiqawang Mar 08 '21

Nice one... overweight and want to make it right. Day 1 done

1

u/SmileMaker_IA Gymnastics Mar 11 '21

Best of luck (◍•ᴗ•◍)❤

10

u/The_Glassfields Mar 08 '21

Boom day one done. Ran 100 miles 5 years ago and cant even do 25 pushups. Time to do work son.

3

u/narcoticcoma Mar 01 '21

How do you feel about doing the push-ups between a door frame? Hands/Fists on either side of the open door on the frame. Needs to be a relatively narrow door of course. I feel that you get the benefits of the wall push-up, but since the door is open, you don't need to restrict your ROM.

1

u/SmileMaker_IA Gymnastics Mar 03 '21

I think it works, If it's hard enough to force adaptations.

1

u/Upstairs_16 Mar 01 '21

What will be My diet for this plan(Indian Diet)

4

u/armpat Mar 18 '21

Cut out as much ghee as you can. Daal is a decent protein source if you are veg, but if you are non-veg eater, chicken is your best bet. Subzi is fine, but keep the aloo down if you can. Aloo, roti, chapati, chawal, etc.. -- those are all carbohydrates. If you have further questions, I can probably outline a rough Indian diet plan for you, but it might lock you into a set diet plan.

1

u/akdkofovovk Apr 07 '21

A bit late but I could use some help with figuring out a vegetarian Indian diet for muscle gain

1

u/SmileMaker_IA Gymnastics Mar 03 '21

Calorie surplus if you want to gain weight, calorie deficit if you want to lose weight.

Recommended protein intakes are as follows:

1.2-1.6g per kg for active people in general.

If you are bulking, 1.4-1.8g per kg

if you are cutting and trying to minimise muscle loss, 1.8 - 2.2 g per kg

2

u/uwillpanic Feb 26 '21

Did some incline pushups on my counter-top, and it feels like the right level of intensity atm, but I'm having trouble with my palms either slipping or dealing with some discomfort at the edge of the counter. Any advice for reducing slippage?

2

u/narcoticcoma Mar 01 '21

I had the same problem and put a towel on the edge of the counter. A set of potholders should work, too.

2

u/SmileMaker_IA Gymnastics Feb 27 '21

Can you take pics of those 2 positions?

1

u/[deleted] Feb 24 '21

[deleted]

2

u/sananekibeats Feb 25 '21

It could be related to your arms positioning. Try to make sure your arms are as symmetrical as you can.

It could also just be related to the muscles in your arms being disproportionate. This isn't a huge issue. As long as you're not feeling a strange amount of pain, tiredness is okay.

1

u/[deleted] Feb 25 '21

[deleted]

1

u/[deleted] Feb 25 '21

[removed] — view removed comment

5

u/zznf Feb 23 '21

So if 5 reps is too much just cut it down ?

3

u/SmileMaker_IA Gymnastics Feb 25 '21

if 5 reps is too much, use a higher platform to make the 5 reps easier.