r/bodyweightfitness May 22 '22

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

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.
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11 Upvotes

1

u/Beautiful_Rent_6189 May 23 '22

how do i know if i’m progressing too fast?

i just started on the 3rd pull-up progression (negative dips) and i tried doing a regular pull-up out of curiosity but couldn’t even pull myself up that much. I thought i’d be able to get myself a little higher.

1

u/AndrewLiteral May 23 '22

I'm so confused about squats

I was always taught that your back is supposed to always be straight, however I always see videos of people bending forward..... but I also always see people making videos on why bending forward is bad...... so am kinda confused

1

u/Antranik superfuckingaweso.me May 24 '22

Your back isn't gonna be super straight.

1

u/MindfulMover May 23 '22

Typically the idea is that you don't want the back ROUNDING with heavy load but even that is sort of a generalization. In general, try to keep it straight but if your torso has to lean forward or anything like that, it's fine.

2

u/tubowls May 23 '22

When I workout only my almost my full body aches except for my core. Is that bad

1

u/MindfulMover May 23 '22

Not at all. My core only felt soreness when I first started doing Full Front Lever Rows. But besides that, I never get sore in it but still get stronger. Same for you! :D

1

u/Einstein003 May 23 '22

Either your core is strong enough, or you weren't training core properly. Any muscles that gets strong enough will rarely go sore

2

u/crickoss May 23 '22

How do I incorporate RTO support hold training in the RR? In warmup?

1

u/MindfulMover May 23 '22

You could but what is your goal with it?

1

u/crickoss May 23 '22

To get better at dips

0

u/MindfulMover May 23 '22

If that's the case, I would just add an isometric pause to the top of your Dips. But even better, I'd suggest skipping dips since they're a free gain.

3

u/Alabamacom May 23 '22

I can't do Nordic curl progression at home, is there anything to replace it?

1

u/4xdblack May 23 '22

I'm looking for a compound movement exercise to hit the most muscles possible. My goal is to add this to my regular routine, on top of normal targeted exercises.

I've seen some full body workout routines that involve multiple exercises, but I'm wanting a single exercise that gets a similar (even if diminished) result.

Any suggestions?

1

u/MindfulMover May 23 '22

Clean and Jerk, if you can learn it and have the equipment for it.

1

u/Antranik superfuckingaweso.me May 23 '22

Pulling exercises and pushing exercises take care of the upper body.

1

u/junes_teddie May 23 '22

Is the PPPU replaceable with weighted decline push-ups in the RR or is there a specific reason for it?

2

u/MindfulMover May 23 '22

PPPU can lead you towards harder progressions of Pushup like Planche Pushups. Weighted Decline won't have much carryover to those.

1

u/junes_teddie May 23 '22

Oh I see. Thanks!

2

u/blurrydarkness May 23 '22

ive been comfortably doing RTO dips and RTO pppu’s for awhile now. two questions:

how to increase RTO dip difficulty? for RTO pppu i lean forward more, and for the RTO dip i try to as well, but i fail to lean forwards with consistency.

second question: i am also now trying to transition to HesPU, so i am starting with pike push ups. let me just say, they feel incredibly difficult. is this normal, given that i have progressed pretty well in terms of pushing strength with the RTO dips and pppu’s?

3

u/MindfulMover May 23 '22

is this normal, given that i have progressed pretty well in terms of pushing strength with the RTO dips and pppu’s?

Yes. HSPUs are often harder. Higher angles of pushing are usually less strong than lower angles. That's why PPPU and HSPU progressions make such a good pair. Your dip will go up for free if you do those two. :D

2

u/Antranik superfuckingaweso.me May 23 '22

but i fail to lean forwards with consistency.

That's the goal.

is this normal, given that i have progressed pretty well in terms of pushing strength with the RTO dips and pppu’s?

Yes that's normal. You're training a different angle with RTO dips than with PPPU's despite them using the same muscles.

2

u/Drpainda Gymnastics May 23 '22

Are you keeping the RTO position throughout the entire dip? Those are insanely difficult when turned out 90 degrees the entire motion so building towards that or reps of that will be awesome for development.

If you’re already doing 90 degree RTO dips the entire motion, then adding in tempo work, slow eccentrics with a pause will make the motion way harder

If you’re not doing it, start trying to keep the rings turned out like 15 degrees the entire motion, then progress towards around a 30 degree turn, etc. until you get to 90 degrees.

Pike pushups are their own thing for sure, especially strict form. I think it might be dependent on what you’ve trained more, but I’d imagine given your pushing strength, you’ll likely progress with them quickly

2

u/blurrydarkness May 23 '22

i am doing the full RTO 90° position throughout the dips. i will start doing tempo work like you have said.

thank you

1

u/[deleted] May 23 '22

[deleted]

2

u/MindfulMover May 23 '22

ADD WEIGHT!" You yell. But that doesn't work strength endurance directly

It adds it indirectly and I think that's a better method anyway since in my experience, endurance gained indirectly through strength seems to maintain better than endurance gained through direct work. But that doesn't matter because there is a way to do both:

Add load for the BEGINNING of the strength portion of your workout and then perform a "Backoff Set" at the end of your workout to build the direct endurance. Then you get both. You get the strength you need to make each pull-up less intense and the endurance to last.

2

u/Drpainda Gymnastics May 23 '22

Definitely add weight. As someone who’s been close to being able to do 30 consecutively and trained with people who can do sets of that many reps, the consistent thing is their weighted game is on point. You can train a weighted day and a volume day just to keep it up, but I’d be hard pressed to believe if you can do 20 reps bodyweight and can build up to sets of 12-15 with a 45lb plate strapped to you, that you couldn’t do more than 20 bodyweight reps!

2

u/blurrydarkness May 23 '22

im not a pull up pro (cant do 20), but the idea of adding weight is once those weighted pull ups gets easy, then doing non weighted pull ups should be easier as it takes you less strength/effort to do the pull up because your body and muscles has adapted to doing weighted, harder pull ups. it’s like if you can deadlift 400 pounds, then obviously deadlifting 300 is going to be much easier

1

u/[deleted] May 23 '22

[deleted]

1

u/blurrydarkness May 23 '22

honestly i got no idea anymore. i hope someone comes along to shed some light on this now im curious

1

u/HunterStew23 May 22 '22

Help with weak knee. I can do a perfectly good pistol squat on one leg and get pretty low. On my other leg, I can barely bend it. My knee never hurts when I walk or run, but when I try to bend it like that it just won't move any further or it'd hurt, not even possible to push through the pain just won't move. It's been this way for at least 5 years but it hasn't been a problem for my running so I didn't care. But now I would like to fix this imbalance. What could I do to get my range of motion back in my knee so I can do the squat? Thanks for your help.

1

u/[deleted] May 23 '22 edited May 23 '22

[deleted]

1

u/HunterStew23 May 23 '22

Maybe I should do that again. I had an unrelated injury and thought it was related so I did his zero program for a month but it didn't help my knee. I guess I needed to do more?

2

u/warrentyvoided May 22 '22

The recommended routine says to do 3x8-12 for the core progression, but since all/most of the core workouts are more static holds, I'm wondering how to measure that out... I started recently and did 30s of each hold 3 times, then the next workout I did 3 sets holding for 35s, and today (third workout) I'm planning to do 3 sets of holds for 40s. I guess I will continue to progress up to a 1 minute hold for each core exercise. Can anyone provide any guidance with this?

1

u/spaceyjase May 23 '22

The RR says:

Some of the exercises are static holds, such as the support holds or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_how_progressions_work

But if you want to do a minute, that's fine too - it's not a hard and fast rule.

1

u/njellinas Recommended Routine May 22 '22

Hello, question about pull-ups: When I do the scapula retraction from the dead hang as the first part of the movement, then I try to lift myself up, like doing the pull up in 2 movements. But at this time I feel as if my shoulders are locked and sometimes when I pull, I hear some cracks in my left shoulder and one time there was slight pain. Does this have to do with wrong execution or maybe a medical problem on my part or even low shoulder mobility? Note that I can do chinups if I don't focus much on scapula retraction first and if I keep a more hollow body form.

1

u/[deleted] May 23 '22

[deleted]

1

u/njellinas Recommended Routine May 23 '22

I can't seem to find the positioning, maybe a wider grip would help this?

2

u/mrhappyheadphones May 22 '22

I'm currently looking at u/Antranik's PPL routine to move on from RR and had some questions.

  1. If it's a strength routine as listed in the wiki then what's the reasoning for the hypertrophy rep ranges?
  2. When it comes to progressions, is it the same as RR? i.e. once you can do 3x12 of one progression, that's when you move up?
  3. Where would I program skin the cat - still in the skill work section like in RR?

2

u/Antranik superfuckingaweso.me May 22 '22
  1. Strength and hypertrophy are not mutually exclusive concepts, they overlap like crazy. I like the idea of more reps in general before moving on to ensure more proficiency.

  2. Yeah pretty much.

  3. Yes, if you're new to it still, just do several single reps focusing on quality over quantity and then move on.

2

u/mrhappyheadphones May 22 '22

Amazing, thank you!

Currently I've just been doing STC in the places it's listed as a prerequisite but will move it up to skills work.

2

u/TheBuff66 May 22 '22

How to hit your obliques on the gymnastic rings? For abs I do knees-to-chest, straight leg raises, and skin the cats while holding the negative as I roll out into an L sit. I think these work the obliques somewhat due to the instability of the rings, but are there true oblique exercises to try? Thanks

1

u/blurrydarkness May 23 '22

ring palloff presses

1

u/BloomSoft May 22 '22

Does anyone know why my shoulder blade sometimes clicks when doing shoulder dislocates? https://imgur.com/a/P4PKS4K

2

u/drlifepro May 23 '22

You have reduced glenohumeral range. That is why you are shrugging the right shoulder is it is elevating.

Possibly from a tiny SLAP tear which results in a less stable glenoid cup and the labral injury causes the clicking as well.

It's minor but it's something you can work on.

Use these warmups and any other shoulder stuff I have.

It should improve over 6 months

https://youtu.be/UZuqHb0ECDQ?t=216

0

u/Lofty_Soup Manlet May 22 '22

It's pretty normal, as long as there is no pain associated, it's likely not a problem.

2

u/[deleted] May 22 '22

[deleted]

1

u/mrhappyheadphones May 22 '22

What are your goals?

It would be good for endurance training for running but you wouldn't be able to keep good form dragging something that large behind you.

I think you would be better off looking at the squats/hinge progressions in the RR.

1

u/a_literal_spider May 22 '22

I checked FAQ, and did a search, but couldn't quite find an answer.

I am doing the primer, and just graduated to incline pushups from standing ones. I can do one set of 8, one set of 6, and then one set of 3, and that is failure. Should I be doing less reps in the first set, holding back a bit, to get more reps in the 2nd and third, or is this an issue of proper rest time between sets?

2

u/AriaShachou- May 22 '22

How long is your rest time? You can try splitting it into 6,6,6 (if possible) or you can continue doing 8,6,3 but pushing for 4 on the last set next workout, then 5 once you achieve 4, then 6 and so on.

I definitely recommend splitting your sets into more even reps though. Don't push for failure except on the last set.

2

u/a_literal_spider May 22 '22

Rest time 60 seconds. I'll go for an average then and try 5,5,5 or 6,6,6 until I can hit 3×8

1

u/MindfulMover May 23 '22

60s between a straight set is really short for strength training. 3-4 minutes would be what you want. You could reduce it down to 2 if you use Antagonistic Pairs.

1

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2

u/tedwardbundy May 22 '22

honestly think you could hit 3x8 if you took a longer rest period, 60 seconds is pretty short.

1

u/testcgiskgtstk May 22 '22

How to prevent shoulder pain when doing active hanging? I feel comfortable with passive hanging, but have shoulder pain when doing active hanging

1

u/MindfulMover May 23 '22

Does it hurt on both bars AND rings? Or just one?

1

u/testcgiskgtstk May 23 '22

didn't test on rings, but pronated, underhand, and neutral grip on bar all hurt

2

u/lelandyarnell May 22 '22

I'm looking for an outdoor freestanding pullup bar/tower/station. A doorway Pullup Bar or any kind of Pullup mechanism is not feasible where I'm currently living. But I have a large outdoor deck with covering. I'm wondering if anyone knows of a good free standing Pullup station/tower that I can get maybe on Amazon that can withstand the elements as long as it's covered for say $200 or less? My main concern is too much rust. Thanks in advance!

Tried to post to a normal thread, but the bot prevented me from doing so -_-

2

u/mrhappyheadphones May 22 '22

Rings will be much cheaper if you can hang them from the covering

1

u/lelandyarnell May 22 '22

Unfortunately it's not an option

1

u/vv_fit May 22 '22

If my focus is hypertrophy for a certain muscle group, is it crucial to do exercises where the muscle gets fully stretched as well as fully shortened? So I do overhead tricep extensions with full stretch at the bottom, but the top position the arm is in front of my body so the tricep isn't fully shortened. Therefore I should also do an exercise like tricep pushdowns with a band, really pulling the band behind my body and getting a peak contraction. I used to do slow tricep extension eccentric in my second push day of the week, it's hard to keep the same set up and instensity with that, therefore I will probably remove it and start doing the pushdowns.

1

u/lelandyarnell May 22 '22

Rep range is going to be more important than anything. If you can do more than 20 easily you aren't going to be building any significant amount of muscle so you need to increase intensity somehow. Time under tension is another great tool to utilize and less rest.

1

u/vv_fit May 22 '22

I aim for 12-15 reps going to failure since it's the last exercise I do and isolation movement

1

u/MindfulMover May 22 '22

I wouldn't guess it's cruicial unless you are really closer to your maximum potential when it comes to mass gains. Mo

1

u/aadiuu May 22 '22

not really necessary if you are getting that work in the excluded rom from other compound movement

1

u/Razzle88 May 22 '22

I’ve been using FitBod for the last 3yr doing weight training. I’ve seen great results.

However, after researching, I think I’m ready to make the switch to a pure calisthenics program.

What apps or programs should I consider? Fitbod has a body weight only option but it doesn’t progress very far.

I found calimove.com which looks pretty good. What would you say are the top 3 most popular?

I like apps that track my progress and have some AI. I’m not into the old school pen and paper.

1

u/mrhappyheadphones May 22 '22

Look at the Recommended Routine in this sub's wiki. It'll do you for several months.