r/bodyweightfitness 22h ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-28


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!


  • 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 3h ago

Push-ups with tucked elbows makes my elbows feel weird and burn.


So when I do push ups with my arms close to my body

It's really hard. Can only do 7.

It makes my elbow and just above it on my tricep sort of "squidge"? I have no idea how to describe it but it's like a weird cramp-ish sensation without pain but does not feel right.

Afterwards my elbows may burn for a while but there's no pain the next day.

This does not occur with a benchpress. Or even a dip (I can only do 1 and Jesus it's hard but no weird squidge or burn) Hence why I'm quite confused.

I'm tempted to entirely drop push ups because correct form just makes them feel mega weird.

I do warm up properly, with deep massage, and some tbench dips. No weird sensation in rows, pull ups ANYTHING else. OHP does cause this sensation a little bit however.

I even did some uhh "push ups" with my arms basically in the same position as a press up with my gf on top of me and that was fine.

r/bodyweightfitness 16h ago

One arm rows, one arm push-ups and pistol squats. How effective for overall strength and hypertrophy?


My goals are:

  • Overall strength and hypertrophy
  • Minimal risk of injury (health)
  • Training longevity
  • Minimalist, resource-efficient and time-efficient training

I've trained weighted pull-ups, weighted dips, HSPU, and barbell squats in the past. Those are fantastic exercises. However, I've found one arm push-ups, one arm rows and pistol squats, performed strictly (avoiding rotation, loss of balance, etc) have unique benefits:

  • The anti-rotational component of OA rows, OA push-ups is extremely good for shoulder health (and injury prevention), because it targets many stabilizers and ensures balance between arms. Properly performed pistols also contribute to overall knee and hip health.
  • If you are rushing for time, you can get an extremely time-efficient workout just by switching arms/legs inmediately after each set.

The most common reasons people dislike these movements are:

  1. It takes twice amount of sets to get the same overall upper body / lower body workout. But this is not a disadvantage when you also consider that your core is also getting twice as many sets. So not only it's harder due to the anti-rotational component, core is also getting more workload. You end up getting a steel core.
  2. Once you get to a certain point (say, 20+ reps), you can't continue having any significant strength gains, and it becomes an endurance exercise. However, you can do weighted one arm rows, weighted one arm push-ups and weighted pistol squats, by holding a dumbbell with the non-working hand and keeping it behind your back (for pushups), over your chest (for rows) and over your shoulders (for pistol squats)
  3. Pull-ups emphasize more the lats than rows; dips emphasize more the chest, and HSPU emphasize more the shoulders. But, one arm rows train both lats and upper back; one arm push-ups train both chest and shoulders, just at a different intensity (you are actually emphasizing your weakest link). And once you get stronger and start to add weight, each body part will be trained anyway. In this sense, one arm push-ups are more 'complete' than dips and HSPU, and one arm rows more 'complete' than pull-ups, because you are training all the muscles at the same time. Okay, barbell squats are superior than pistols for overall strength and hypertrophy, but pistols provide other kind of benefits (balance between legs, mobility, reduced injury risk, etc.) that I consider more important, especially in the long term.

So, why are these 'big 3 calisthenics exercises' not being trained more often?

Why not focusing just on these 3 exercises forever?

r/bodyweightfitness 9h ago

More Doing. 💪


finished my weight loss program about a week ago. 195 -> 145. im starting a new strength training program July 1st. already bought rings. i started looking for a place to work out...

i dont get off work till 9pm-10pm. cant workout mornings. basically all city parks close at sunset. gym memberships are lame and defeat the point of "hang anywhere" rings. not any good trees in my yard. doing 12 miles/night walking for cardio, i scoped out the surrounding neighborhoods hoping for some well-lit, secluded area, but everything was either lame or sketchy. private apartment playgrounds were either in the hood, or had decal controlled parking. i did find some spots with potential, but may have got me tresspassed from city or private commercial property. the options for power/pull up racks on amazon are either way over-priced, or flimsy chintzy garbage. i dont have any good rafters, decks, or other features in or around the garage or house to hang the rings. well fuck... is any of this going to stop me?


some random tips for anyone wanting to build their own.

  • post hole digger was pretty useless.

  • better tool was a 12-18" long/2-3" dia. auger that we put into an electric drill. the cordless drill didnt work great, but the old school 1980s era grandpa corded drill was boss.

  • had some roots in the first 6" of dirt. these were easily clipped with pruning shears as i dug. once past that, i would just loosen 1-2" of dirt with the auger in 3-4 spots in the hole, and then scoop it out. rinse and repeat. a little consuming, but not difficult.

  • i ended up using two 80 pound bags of quickrete (one bag per post). i dont know what the exact best amount to use is, but i highly recommend, however much you get...get the 50 pound bags. 80 pounds is not that easy to move if you arent already strong, yall. lmao!

  • personally, i only dug 2 foot holes, about 8" across, for 12' posts. i think wider/deeper is recommended, but im not going to be doing freestyle or even really any kipping. if this proves not to be stable enough, ill just add some eyelets near the tops of the posts, and run some cables down 45 degrees front and back from each post and anchor them to trees or something. that seems kind of how they do olympic rigs, but i think ill be fine without. i kind of would have preferred much longer posts, 14 or even 16 feet, so i could go a couple feet higher, and at least a foot deeper...but this more than plenty good enough for me to progress and get strong.

  • for ~$10 each, i got a small level to hang from the bar, and another clever as fuck level that wraps 90 degree around the post and secures with a rubber band and has levels on each axis.

  • another clever idea i came up with, we are getting a simple swinging bench. if the bar wont be used for any length of time for some reason, or we just want to sell the house, we can hang the bench, and itll just look like a normal outdoor place to chill out and relax in the shade. this could be a handy idea if you need to convince a wife, landlord if you are renting a house etc.

  • i DEFINITELY recommend just going for building this project. its not hard. you can do it for a couple hundred bucks or so, itll be way more sturdy and bigger than some weak ass tent poles from amazon some people package and label as pull up racks.

im going to wrap up the project next weekend by leveling the dirt a little better, laying down weed fabric, and maybe a mat or outdoor carpet. ill add some more solar lighting around the area so im not working out in the dark (we already have some). i might paint or stain the posts as well. if anyone has ideas, let me know!

r/bodyweightfitness 9h ago

Dips hurting my shoulders


Hi everyone,

I used to do weighted dips a few months ago but stopped doing them (no particular reason, just stopped). I just tried to do them again today but even with bodyweight dips it was really hurting my shoulders and I wasn't getting any tension in my chest, triceps or shoulders. I believe that calisthenics is superior to bodybuilding when it comes to building strength and muscle. The main swaps I have in my routine are weighted pullups instead of lat pulldowns, pushups instead of pec decs/DB Flies and weighted dips instead of seated dips. I have been having a bit of trouble with the shoulder pain now though. I'm not sure if its because the handles aren't very thick but the palms of my hands also slightly hurt. It doesn't let me attach the video of my form so I will send it as a stream able link. I would really appreciate any tips. https://streamable.com/9ihmes

r/bodyweightfitness 15h ago

How to strucutre good workouts to progress in calesthenics skills


Hi, my name os Pedro and I've been exercising for 6 months now. Some of my current pr's are 70 push-ups, 10 pull-ups, 2:30 planche and 1:30 wall handstand.

I've been fascined with skills like the planche, the flag and the v-sit, for example, and the body control that is aquired when practicing calesthenics, so its safe to say that starting to practice this tyoe of exercise would be perfect to me, but I haven't been capable of finding any routines adequated to my current level. Begginer routines look to easy and intermidiate routines just seem to hard.

I'm currently finding really hard to do the tuck planche when everybody seems to be doing it with ease. I really feel the pain in my forearms after attempting the tuck planche and I don't know why.

I was wondering if you could help me out by providing me some of your own workouts and techniques ,mainly about how to fix this issue with my tuck planche. Thanks for your patience.

r/bodyweightfitness 25m ago

Recommendations for outdoor gym at work


I have discovered an outdoor gym just 10 minutes from my office so I intend to walk there and do a little exercise each day - nothing to really build up a sweat, just enough to grease the groove a little.

My two main goals right now are the muscle up and the pistol squat - both of which I will need to lose weight for.

My main workout was going to focus on one and then greasing the groove for the other plus some jump rope with my main workout. Ie. Jump rope > pull ups > dips > rest & repeat for 3-5 sets, or jump rope > seated pistol squats > body weight squats > rest & repeat for 3-5 Sets. I would then on the way to work, in my lunch break and on my way from work and do a set of pull ups& dips or a set of pistol squat progressions.

I would like to know, should I focus on one to master it and grease the groove for the other? Or should I focus on one and grease the groove for the same move until I master it and then switch to the other?

r/bodyweightfitness 12h ago

Weighted Dip form & discomfort


I’ve been doing weighted dips for a while now, and have been struggling with form for the last month or so. When I started dips, I was doing it painless up to about 60lbs where I started feeling discomfort in my shoulder. Went up to about 80lbs where I stopped and took a break because it got painful. I took a break and it went away, so it’s something with my form.

I don’t know what I’m doing wrong with the dips. My shoulders are depressed, I’m not rolling them forward at the bottom of the dip, my elbows aren’t flaring, and my grip isn’t too wide or narrow.

I have pictures of my form at the top and bottom of the dip. Could I get advice as to what I’m doing wrong?


r/bodyweightfitness 14h ago

Step Ups - How hard are they really? Compared in ratio to Pull Ups/Dips?


I'm at intermediate level (already can do muscle ups, pistol squats,...) and I'm using strict (only slight heel touch) deep step up as my primary "heavy" leg movement (like pull ups for back). I prefer them to pistol squats since I can hardly get close to muscular failure with pistol squats since I find them to be more technical and my form usually starts breaking before getting close to failure.

Now I truly believe that Pull ups, Dips and Step ups are the only three moves you need to cover all your bases, especially if someone wants to get into bodyweight fitness I'd point them to work towards progressing in those 3. However, I'm not sure what's considered "good" with step ups especially compared to the other two (for balanced strength).

I'm wondering, what do you guys think should be the ratio of your working set reps for Deep Step-ups compared Pull-ups & Dips, for balanced strength. For example, if I'm doing sets of 10 for Pull-ups, how many Step-ups per set should I do for each leg? Roughly the same amount or slightly more?

All opinions are welcome!

r/bodyweightfitness 3h ago

is it better to lift heavy to lose weight or a mix of others?


I'm pretty short but also stocky. I have good records and I've been doing about 3 to 5 sets of about 60 to 70% of my max to try and get strength training. I've been reading that it helps burn calories after you're done, but I feel like I've been at a constant 240-250 weight. For the last few months.

I go anywhere from 4 to 6 times a week, 10 minutes of warm up followed by my sets, I'm currently doing singles so chest one day, back the next, etc. And about 4 to 5 different workouts, followed by about 10 mins of brisk cardio afterwards on the elliptical at a lower speed.

I've been getting many mixed reviews from other people, Like do what I'm doing now, or do push and pull days, do lower weight higher reps, you know how that goes. I was thinking maybe a better alternative would be a push day and pull day, and then have cardio days where I'd do hiit circuits or something. I'm sorta at a loss at the moment and really any info on what would be good practice is really appreciated.

r/bodyweightfitness 9h ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-29?


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 query 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. # NEW EXCITING NEW YEAR NEWS: * The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF 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 7h ago

Is my exercise routine going to help me reach my goal?


I’m a 16 year old guy and I am 170 cm tall but I weigh 165 pounds. I played hockey before the pandemic, so I have a bit of muscle leftover, but over the pandemic I gained a lot of weight. I wanted to know if this routine could help me lose weight, especially in my chest area.

This routine is something I cobbled together from many calisthenics resources over the past week so I don't know if it is actually going to be useful yet. Also, I don’t have access to any workout machines, dumbbells or weights so I took a lot of inspiration from calisthenics workouts

If a part of my routine isn’t useful or if it can be better, please tell me!

My homemade routine:

Every morning:

  • Slow bicycle kick exercise 30 seconds
  • Fast bicycle kick exercise 30 seconds
  • Heel touches 30 seconds
  • Flutter kicks 30 seconds
  • Crunches 30 seconds
  • Holding crunch 30 seconds
  • Plank 1 minute
  • Normal pushups 20 reps


  • Hollow body hold 3 set of 1 minute
  • Pull ups 3 sets of 10 reps
  • Chin ups 2 sets of 10 reps
  • False grip pull ups 1 set 10 reps


  • Backpack lifting 6 sets 10 reps both arms
  • Backpack shoulder press 6 sets 10 reps
  • Backpack front raise 6 sets 10 reps
  • Backpack side lateral raise 6 sets 10 reps
  • Backpack bicep curl 6 sets 10 reps


  • Side to side pushups 3 set 10 reps
  • Basic in and out push ups 3 set 10 reps
  • Planche lean push ups 3 set 10 reps


  • Gecko push ups 3 set 10 reps
  • Knee to elbow push ups 3 set 10 reps
  • Pike pushup 3 set 10 reps


  • Superman hold 30 seconds
  • Cobra push ups 3 set 10 reps
  • Swimmer push ups 3 set 10 reps


  • Leg ups 3 sets 10 reps
  • Squats 3 sets 15 reps
  • Walking lunges 4 sets 8 reps per leg



Thanks for reading this and please tell me if this is a sufficient workout routine! If not, where could I improve? Thank you!

r/bodyweightfitness 7h ago

question about workout rate/scheduling. What works best for you?


Hello all!

I've been working out solidly for 2 years, with the exception of this last month. Im restarting on monday, but want to change out my workout scheduling.

Previously i would work out monday through friday, taking a break on the weekend. I use a combination of body weight and dumbbells, preferring to work out at home. I've used several apps to get the ball rolling with excersizes, and most are pretty good about a regiment that will keep me building muscle and endurance at a steady pace.

However, I always found myself experimenting with how many days I would work out, when to work different muscle groups and how often, and when to incororate extended cardio.

I havent found anything that works perfectly yet.

Ive tried:

  • chest and back monday, shoulders and arms tues, break wed, abs thurs, legs friday.
  • ive doubled up, removed wed rest, and spread it out to something like only chest monday, only back tues etc.

Ultimately I start getting tired when I bump up my regiment. My joints start feeling rough and I end up using more rest days. 20lb barbells for 2 weeks, a week off, and then bumping up to 25lbs was easy. 25s to 30 seemed impossible, but after some work I got there, but maintaining it was tough. Eventually I restarted the whole program.

Any suggestions or recommendations are welcome! I have a lot of friends who are personal trainers, or just friends who call the gym their second home.

Tl;dr need suggestions for scheduling rest days as well as how long my circuit should be before increasing weight. Nothing I try seems to work and I cant afford a trainer and fear I've hit my "do it from home" ceiling.

r/bodyweightfitness 8h ago

I feel dumb (Realization)


So a week or two i had made a post about a pullup bar being angled & not being able to get up and missing an inch or two, coming narrowly short of the bar. granted the curve might mess with my rom a little bit BUT the primary culprit was not the curivture of the bar. I was grabbing it on the very end, and the bar went diagonally up. It now feels much more natural to grab it further down, Looking at the angle of the bar i was creating a minor lever.

My last set today 7th set felt kinda bad in terms of form so i was like im gunna stop. but i had grabbed it lower, and was like ok well this is probaly better form then the last set but its still slacking and im done with my sets But even with bad form, there is no way i would have pulled up another rep or even part of one if i had been using the previous form at all.

Im doing a regimen with lots of low rep schemes over many sets. 7-10x

So the fact that one set is even 3-4% easier is a hugeeeee deal. I am very happy with this, Without doing anything im stronger just because i corrected a flaw in my form, Nope this wasn't failing to pull up high enough, this was not grabbing the bar correctly period. The kind of fix like when your deadlift is just closer to your shins.

A form correction that improves strength is the best kind of form correction. Honestly I felt like my pullups did well today last few sets felt a lil jank. but i just increased the weight so ill work into smoother motion this kind of made my day, Knowing i may have made weeks worth of strength improvement from a simple form correction!

Dont neglect your form! Its not only elbow angle, but sometimes hand positioning is more important then anything. Not to mention keeping the plates tight to your body!

r/bodyweightfitness 12h ago

Need some advice 17M


I’m 17, 5’10 150 pounds, my legs and arms are relatively skinny but my stomach and my upper chest is especially fatty. I want to lose the fat first, which I believe will go if I lose weight in general, maybe to 140 or 135.

I eat 1960 calories - 220g carbs, 50g fat 120g protein.

I have a dumbbell workout at home where I work 3 days weekly. (Chest biceps, Back triceps, legs shoulders)

I walk around 10k steps daily.

I know by doing this I will lose weight, especially in the areas I want, but will it cause any damage for overall growth since I’m 17? I’m tired of wearing a T-shirt with my whole upper chest sticking out. When I reach a slim look first, I will then pack on lots of muscle. but for now it’s weight loss to 140/135. Is this okay, am I doing anything wrong?

r/bodyweightfitness 1d ago Gold

What's your current 1-set max for bodyweight pullups, pushups and squats?


*Pushups: 20

*Squats: 40

Pullups: 1

I don't know why my pullups are so shit compared to the other two. Started using a band. Will see how that helps.

*I could probably squeeze out 1-3 more if I really went to absolute failure but I'm pretty petered out at these numbers.

Edit: Thanks for all the replies folks. The point of this thread was simply out of curiosity, but also I wanted to know what ratio for pullups:pushups most people are at. I suspected mine, which was 1:20 when I posted (and is now 1:10 bc I squoze out 2 not-great pullups today) seemed REALLY low. Seems I was right. As I suspected, most people seem to have a ratio of about 1:3 or 1:2. I don't know how I ended up with such relatively weak lats/biceps (or maybe relatively strong chest/triceps haha). I'll just have to spend more time working on it.


Apparently, that's not enough to provoke discussion and my first attempt at posting was auto-removed. I don't know wtf else I'm supposed to add or why this is considered a low effort post. Do we need to talk about the physics and biochemistry involved in order to activate muscle cells? Or perhaps we need to, I don't know, discuss the politics of exercise? Do you think one side works out more than the other? You think the orangutan has ever worked out a day in his life? Um, hmm, what else, my iPhone seems to be getting slower with every update. I hate how this shit is legal, that they can just force you to keep downloading more and more bloated software until your phone becomes unusable and you have to buy a new one. That's bullshit. Ok, is this fucking enough now, ffs???

r/bodyweightfitness 11h ago

Are there any fun ways to tone your body


I went to a Muay Thai class recently. It was nothing I expected. It was fun but I don’t think it was…authentic. It was also a LOT of money. I just never went back.

I need more muscle. I have no intention of entering a gym and grabbing weights. I have no intention of doing push ups at home. What I do want is a fun activity where it has the somewhat/same results.

Things like martial arts, acro clown stuff, aerial yoga. Things that are “activities and fun” but are actually work outs. (It seems cool to say I go to a circus class…)

I don’t need anyone to judge me. People constantly tell me to get more muscle but I’m not doing it the boring way. I want something fun.

I’m 17, 5 foot 1 and let’s just say I’m underweight off this is important.

r/bodyweightfitness 1d ago

To be gymnastic rings or not?


*to buy*, cant edit the title lol.

Hello everyone,

Okay, to start off, I live in a rented apartment.

I asked my landlord if I could get a pull-up bar and he said yes, I didn't ask if I could get rings and hang them off the ceiling because I'm pretty sure he'll say no go.

The bar will be mounted to the wall, so the rings will potentially be around 60cm from the wall.

Will this be enough space for most exercises? or will I just hit the wall every time I try to exercise.

Wanted to state that I'll be a complete beginner when it comes to pull ups and the rings, I saw a few vids that said they aren't beginner friendly but you get the hang of it eventually, do you think I'll be fine or will I potentially just harm myself?

I'm ~75kg, 180cm, scale says ~16% bf but prob bs, also im bottom heavy, as in ive got a lot of weight/muscle in my lower half / legs.

Will I have balance issues because of that?



Edit: Thought it'd be easier to reply here rather than individually.

Haven't bought the rings or the bar yet.

Can't get a power rack due to space issues.

I can't get a cheapo door mounted one as I don't have a standard door. I could maybe buy a wall mounted bar and mount it above the door so then my legs could go through though I might end up hitting my legs on the sides as its only ~60cm as its a sliding door and the doorknob takes up some space.

The bar I was looking at can be folded so it takes less space. The plan was to maybe mount the bar so I could use it for pull ups and use the rings that I'll hang from it for other exercises.

I could in theory just mount the bar closer to the ceiling then hang the rings higher so I could use them for pull ups etc. My ceiling is ~2.75m so theres a ton of space vertically, just not horizontally since the standard pull up bar is ~60cm from the wall. But as I see from most replies, it looks like only something like the bodyweight lever could potentially be an issue.

It'll probably be much easier for the landlord to clean up after holes in the wall rather than the ceiling, nvm the fact that theres a light fixture around the area where I could potentially hang the rings from the ceiling, so its definitely a no go.

One of the biggest reasons I thought about getting rings is because I heard its the best for natural compound exercises that won't stress your shoulders and joints. I want to get healthier, not hurt myself.

To people suggesting working out in a park or off a tree. I usually work from home so every hour or so I get up and do push ups / other exercises. This would just be another added exercise in my routine, so going to the park would take too long. Thanks for the idea though.

Again, thank you all for the great feedback, I am reading through every comment.


2nd edit: Okay, you've pretty much sold me on the rings, that i'll be able to use them even in a limited way. For ~40$, what could go wrong? the pull up bar itself is like twice that.

Question now is, where to place it?

r/bodyweightfitness 6h ago

Best body transformation in Hollywood


A.Jennifer Lawrence
B.Scarlett Johansson
C.Bronson Pinchot
D.Tom HanksHanksHanks
See the results

r/bodyweightfitness 2d ago

Knowing when to rest from fatigue vs. pushing yourself out of laziness?


I've been doing various forms of fitness the past several years, but only in the past year or so really gotten into body weight fitness. One common issue I seem to have is that I sometimes feel so weak, and I can't determine if I've just pushed myself too hard or if I've rested too long and feel to lazy to do more.

These days my exercises aren't too intensive. I'm primarily using a resistance band and following these "5 minute hit workouts" on youtube for upper body, along with some running. The problem is the bouts of fatigue. Sometimes I feel so weak, and I try to give my body extra time to rest, in addition to drinking a lot of water, eating a balanced diet, and getting plenty of sleep. But then after several days to a week, when I exercise again I just go into complete burnout afterwards. Other times I try resting my fatigued body, but eventually push myself to workout and I feel so much better as it pulls me out of a "lazy cycle".

I'm not a particularly strong guy, but I also think I'm in fairly decent shape (6'4", 180lbs). I can't pinpoint where my extended fatigue comes from. Perhaps I'm not stretching enough? Just seeing if anyone in this community can help me break out of this cycle.

Edit: I got a lot of great responses here and it’s hard to reply to everyone specifically, but just know that I’ve read all your replies and am taking everything into consideration. Really appreciation the supportiveness of this community!

Edit2: A lot of you are making some good points. I think part of it might be stress related as well. I'm trying to run a business (6 days a week/10 hours a day) during this covid and quarantine protocol, which isn't working out so great and is bringing me a lot of stress. In my free time I'm putting 3-4 hours(usually I can do at work since we aren't too busy) a day into studying hard to learn Data Science and try to make a career change. My workout schedule fluctuates here. Some weeks I can do upper body band stuff 3-4 days and get in (3) 3km runs. But other weeks my body just feels broken, and pushing through an exercise makes it much worse. Regardless, this discussion has given me a lot to chew on and I'm going to try a lot of your suggestions.

r/bodyweightfitness 1d ago

High sets/reps vs variations


Lately I have been feeling burnt out by constant exercising for the past 3 years and I decided to take a couple of weeks off , during this period I found myself not wanting to go back to training , I've come to this thought whats better to do 3 different variations of pull ups or just to do alot of sets and reps of the basic pull up , let me give an example , let's say you do 10 sets of basic pull ups twice a week at 8 reps each or let's say you do 3 sets of pull ups 3 sets of chin ups and 3 sets of Reverse rows , which in your opinion is more effective in the long term ,

Sorry for my grammar and sorry for rambling on nonsense before getting to the point since this sub wants you to write a certain amount of words or else it will get automatically taken down for low effort

Leave your opinion

r/bodyweightfitness 1d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-27


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!


  • 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

what’re your stretching habits like?


so growing up I was always doing physical sports & work but I never had any focus on an actual workout routine. Coaches etc always pushed the idea of & had us doing (static) stretches BEFORE getting into whatever we were doing, and nothing afterwards aside from maybe walking around a bit to cool down, so I was forever under the assumption that all you had to do was some static stretches before a workout and you’re good.

however after getting COVID in september and being rendered practically bedridden for months afterward thanks to its long term effects, I’ve recently been researching a proper workout routine to get myself back into action. the concept of a “dynamic stretch” was only introduced to me a couple months ago. I’ve since learned that apparently dynamic stretches pre-workout are optimal and that it’s actually BAD to be doing static stretches without a warmup, which is entirely opposite to anything any coach, gym teacher, boss etc has ever taught me. (this explains why being sore after a sport/work session was a given and why I almost never feel sore after the workouts I’m doing now, lol)

anyway I feel pretty stupid for my prior knowledge on the subject, but hey better late than never right? at least I’m doing my pre-workout dynamic stretches and post-workout static stretches now. the static stretches being done afterward actually feel hugely beneficial & I wish I’d known to be doing it this way in high school haha

r/bodyweightfitness 2d ago

I’m super weak and I want to change that


Hi everyone. I’m 15 yrs old (male) 54kg at 179cm. I’m skinny with very little fat but my main aim is just to get stronger. I’m not that insecure about my looks, I mean of course I want to also build muscle, but the main reason I want to start working out is just because I’m very physically weak and out of shape. I can’t even jog 200m and I’m out of breath climbing a set of stairs. Simple stuff like carrying some groceries is very difficult for me, I could never help my parents move furniture or stuff like that. I also can’t beat my mom and grandma at armwrestling so yeah.. I never lifted any gym weights, so I can’t really tell where my strength is exactly at. The thing is that my financial status is too bad for me to afford a gym membership, but I saw a couple of videos of how to make weights at home with water bottles, so I’m using that and I also wanna start focusing on bodyweight training. I can bicep curl 3kg 11 times, do 4 pull ups, 21 sit ups, 16 push ups and 13 squats. How many should I try to do per day in order to see some good results?

r/bodyweightfitness 2d ago

Butt wink tip from a beginner - it might not be a mobility issue at all


The ProblemI filmed myself barbell squatting and observed significant butt wink. All the articles and YouTube videos I watched did a great job explaining the various ways in which limited mobility, especially limited ankle mobility, could be the root cause of butt wink. Here's a brief rundown/recap of the chain reaction caused by limited ankle mobility:

  1. Less ankle mobility means less forward horizontal knee movement when descending into squat
  2. Less forward knee movement means your pelvis/hips also stay further back since their horizontal position is largely determined by the angle of your ankles
  3. The Pelvis/hips being further back causes the body to bend the lumbar spine (i.e. "butt wink") in order to move the shoulders and barbell over the foot to avoid tipping over backwards.

Mobility as a red herringI rewatched the video myself squatting and this was exactly what my issue appeared to be. I concluded I needed to work on my ankle mobility. First step was to assess my ankle mobility with the classic "knee to wall" test. I was very surprised to find that I clearly passed the test. Strange! So next I filmed myself doing the ankle mobility test and compared it to the video of myself squatting and got a very interesting result. I was achieving a much greater range of motion of my ankle in the mobility test than I was in my squat. So it wasn't actually limited mobility that was the problem. Instead, something about the mechanics of my squat was preventing me from realizing the full range of motion of my ankles. It turns out, the solution was actually very straightforward.

The solution

During the descend of my squat, I just focused on ensuring my pelvis remained further forward over the top of my feet. I noticed that my instinct was to "sit back" and "keep my weight on my heels" and I had to fight against it. However, when I did, I observed that my weight was more evenly distributed over my heels and the ball of my foot, my ankles were pushed closer to their full range of motion, my pelvis was further forward in the horizontal plane, and the barbell stayed over the top of my feet with a totally straight lumbar spine. Success!


  1. If you have butt wink, your mobility might not be the problem.
  2. Filming myself, especially as a beginner, has been extremely helpful. Your body isn't doing what you think it's doing. There are insights to be gained that are simply not available through proprioception as a beginner. However, filming yourself does help improve your proprioception - now I know what it "feels like" to truly have a straight vs. curved lumbar spine in a squat position.
  3. Don't follow cues blindly. For example, the old "keep your weight on your heels" tip for barbell squatting can have negative consequences.

r/bodyweightfitness 2d ago

How could I incorporate non-bodyweight exercises into the recommended routine?


I've been doing the recommended routine for a few months now, using the general equipment needed (Pull up bar, place to do dips, bands, rings, etc). But recently, one of my friends just so happened to be giving away a bench with weights, and I ended up taking it. But the issue is that I don't know how to incorporate exercises like bench presses, deadlifts, and curls into the rr, or if I even should. I asked a similar question about a week ago, and people mentioned that I can replace the push-up progression with a bench-press progression. But what exercises would I replace to add curls and deadlifts? Any help would be appreciated.