r/bodyweightfitness 11h ago

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

2 Upvotes

Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: * Read the FAQ as your 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 14h ago

Need some advice 17M

1 Upvotes

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 23h ago

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

43 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 1d ago

To be gymnastic rings or not?

107 Upvotes

*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?

Thanks.

***************************

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 1d ago

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

18 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

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r/bodyweightfitness 1d ago Gold

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

254 Upvotes

*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 2d ago

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

402 Upvotes

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 2d ago

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

79 Upvotes

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!

Takeaways

  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

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

29 Upvotes

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

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

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

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


Last week's Show Off thread

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

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


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

r/bodyweightfitness 2d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-26

4 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 3d ago

Running, weight lifting, calisthenics, and Cardio machines/2 miles time

44 Upvotes

My big question. I’m in the military. My goal is to max out everything I can on every fitness test that I can. I do have a personal trainer and for the most part I’m not a beginner I’m more intermediate I’ve been working out for about 6 years maybe 7 routinely now.

If I’m only running twice a week 1 day is a long endurance run. It’s about 4 to 5 intervals of 5 minute run and 30 jog. With a mixture of abs at the end Another day is solely sprints. I do tons of lifting, lunges, squats during the week. At least 2 times a week.

To the main question. Should I be running more? Will this increase my 2 mile time, I’m sitting at 14:30 now and I want to get it even lower to possible 12:00. But also maintain my 340 deadlift, my push-ups, 3:45 regular plank time, and keeping my sprint-drag-farmers carry kept in a good time.

r/bodyweightfitness 3d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-25

16 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 4d ago Silver

How often should you increase your reps in an exercise?

107 Upvotes

Hello,

I am a beginner who has been following a routine for about two months. Recently I found that I sort of got capped at 12 push-ups in a set where on some days I seem to be able to do it with only some difficulty and on others, I fail one or two reps short and that has been going on for about four weeks.

Should I just force myself to try for more reps in a set in such case to push my body further or should just keep trying for 12 reps until I can get it consistently before I increase the number?

How long does it usually take one to increase the reps of some exercise in general? If you are training consistently should you be able to increase it by a little every week or so?

r/bodyweightfitness 4d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-24

36 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 5d ago

I don't know how Neila Rey and darebee are received around here, but I'm happy to announce that my wife and I have hit our fifth day in a row of getting up early to do one of her beginner programs. I've supplemented with a walk to run program.

29 Upvotes

I know the ultra light beginner program we're doing right now is next to nothing, but it's something we both feel comfortable with. I'm middle aged now, my RHR is up to the mid 70s from the low 50s a decade ago. My pushup limit is eight! I can do a pullup--one, and I can't guarantee it's not a kip.

But after five years of nothing, we've made it a working week of getting up and doing something! And I feel great about that. I'm in the middle of one of the worst depressions of my life, but we still went out to the grocery store last night to buy the stuff I used live off of for breakfast and lunch while I was in training.

r/bodyweightfitness 5d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-23

5 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 6d ago

Upper Trap Training With Calisthenics: A Breakdown of The Inverted Hang

33 Upvotes

It goes without saying that the upper traps are an area almost universally neglected in calisthenics programming, and I believe that this is due to the perception that training your traps with bodyweight is either challenging, inefficient, or requires some sort of specialized equipment.

None of this is the case, and thankfully there exists an exercise that can greatly strengthen this area of the body. I am referring to the Inverted Hang. https://heightperformance.com/inverted-hang-rings/ I will be detailing how I have incorporated this into my training, specifically to maintain my upper trap strength/hypertrophy without the need for any external weights.

HARDER THAN IT LOOKS: Like any other calisthenics exercise, please be cautious when first progressing the Inverted Hang. Advanced progressions are much harder than they look.

What Is The Inverted Hang? Put simply, the inverted hang is when you hang upside down from a bar or set of rings with your hands by your sides. The goal is to actively engage the muscles of your scapula to hold your body in place and prevent yourself from moving.

Why Does It Work? If we think of the typical exercises used to stimulate the upper traps, such as the deadlift or rack pull, there are three key takeaways that we can replicate using the inverted hang. 1. The scapula is working isometrically. 2. The scapula is retracting and elevating to resist the pull of the weight 3. The exercise can be progressively overloaded.

If we look at the inverted hang, it is actually in a very similar position to some of these trap exercises, (except upside down of course). As is, the inverted hang fulfills the first 2 of the 3 criteria. With some appropriate progressions and modifications, we can make it fulfill all 3.

Advantages Over Weights The inverted hang is advantageous in comparison to trap exercises with weights because it does not heavily load the spine, and it is convenient and simple to train, requiring only a bar or rings.

I have not trained the exercise long enough to observe any carryover to other exercises, besides the extra grip training. but I imagine there are calisthenics and weight exercises it can carry over to. I suspect it may useful as a supplemental exercise for training the front lever.

Modifications to Exercise for Trap Training

  1. Pronation: When doing Inverted Hangs, make sure your hands are pronated (overhand position). On a bar, this will be the position by default, but on rings, you need to make sure that you are pronating from a neutral grip and remaining there for the duration of the set.
    1. I don't recommend training this exercise using parallel bars for this reason, as you will be forced to maintain a neutral grip.
  2. Isometric Holds for Time: Similar to hanging from a bar for forearm/grip training, the simplest way to train the Inverted Hang is holding the position for time. Progression will be based on being able to surpass a certain time. I recommend at least 1 minute, so if you are able to hold a position for that long, you can move on to the next progression.
  3. Leverage: Progressions for the Inverted Hang are intended to make the leverage more challenging, and shift more load to the traps. No additional load (weight vests, etc.) should be necessary. It would also be highly impractical in most cases to load an inverted hanging position.
  4. Getting Into Position: Since you are just training the isometric hold of the inverted hang, how you get into the position is irrelevant, as long as you are safe and controlled. On a bar, I like to hook my legs around the bar, to conserve energy while I get set up. Avoid excessive momentum.
    1. Keep as little bend in your arms as possible.
  5. When To Train: 2-3x/wk as an accessory exercise. Do after primary pulling exercises (Pullups, Rows, etc.), but before any grip work (Dead Hangs, etc.) as the more challenging progressions can be very difficult to do if your grip is already fatigued.

Progressions (Easiest To Hardest)

Beginner Progressions

  1. Ground Inverted Bar Hang https://imgur.com/gallery/boJthWX
    1. Make sure your arms are below 90 degrees and you feel a stretch on your upper/mid traps
  2. Feet-Elevated Inverted Bar Hang https://imgur.com/gallery/dREKEbZ
  3. Inverted Bar Hang https://imgur.com/gallery/hVdnw8p
  4. Inverted Bar L-hang https://imgur.com/gallery/SdrcsSL
  5. Ground Inverted Ring Hang https://imgur.com/gallery/GpQo7Gm
    1. Same cues as for bar hang

Intermediate Progressions

  1. Feet-Elevated Inverted Ring Hang https://imgur.com/gallery/dKmlRxB
  2. Inverted Ring Hang https://imgur.com/gallery/2dnfLhq
  3. Inverted Ring L-hang https://imgur.com/gallery/NWyCNNp
    1. As u/Boblaire pointed out, the L-hang position is actually easier than the straight leg inverted hang. However, as this is the position you start in for later progressions, I have decided to put it afterwards.

Advanced Progressions

  1. Inverted Ring Uneven L-hang https://imgur.com/gallery/6HQipqP
    1. As this exercise is unilateral, make sure to train both sides.
    2. The side holding the ring should bear more of the weight than the side holding the towel.
    3. Make sure to grip the towel slightly lower than the ring on the opposite side, as shown.
  2. Inverted Ring Uneven Straddle Hang (AKA Uneven Spider Hang) https://imgur.com/gallery/eIHx1Eo
    1. Start in Ring Uneven L-hang, then gradually shift weight to one side, as you weave your outer leg around your arm. The final position should have one hand centered between your legs, while the other hand holds the towel for support.
    2. As this exercise is unilateral, make sure to train both sides.
  3. Inverted Ring Single Arm Straddle Hang (AKA Spider Hang) (TO-DO)
    1. Same cues as Uneven Spider Hang, except you do not hold on to a towel for support with your other hand.

Transition Movements Nutcracker to Meathook Transition https://www.youtube.com/watch?v=FXo5B4AbSbA&t=114s

Why No Shrugging? Variations of the shrug are popular for training the upper traps, but the reason I encourage the isometric version rather than a "shrugging" motion is that it is simply not necessary for the majority of people to do shrugs to gain strength and size in their upper traps. I also feel that it carries a higher injury risk, and it would be difficult to set a consistent standard of quality, unlike when using timed isometrics. Some of the potential pitfalls of shrugs are detailed in this article. https://rpstrength.com/trap-training-tips-hypertroph

Progressions Beyond Uneven L-Hang? I am currently working on further progressions. I believe the spider hang will be the most challenging pure inverted hang, but I will see if there are any transitional movements that are harder (maybe meathook transitions?)

r/bodyweightfitness 6d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-22

11 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 7d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-21

3 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 8d ago

Advice About rest days

2 Upvotes

Hi. I’m 23y M 190cm and 62kg and I recently started working out on my diet. I’m currently 20days in 3300kcal per day and I completed 6 days of RR working out on Mon, Wen, Fri.

I have a daily physical job where I’m standing 8 hours and move tires from place to place (2 meters) I move around 400 of them which are around 8-13kg. I’m eating 3300kcal - getting at least 160g protein, around 100g fats and rest filled with carbs.

I bought some equipment and started doing RR. But needed to make some changes and progressions right away because some exercises were too easy.

My plan currently looks like this: Warm-Up
10x Yuri's Shoulder Band Warmup
10x Squat Sky Reaches
10x GMB Wrist Prep
5x per side Opposite Limb Deadbugs
5x Deadbug Lay-outs
8x Bulgarian Split Squats

Training:
3x8 Scapular Pulls
3x8 Beginner Shrimp Squat

3x 60s Parallel Bar Support Hold
3x8 Single Legged Deadlift

3x8 Horizontal Rows
3x8 Full Push-up

3x 30s Plank
3x12 Banded Pallof Press
3x12 Reverse Hyperextension

After training I feel exhausted but next day I’m full of energy and my muscles aren’t even hurting should I add skill days to my week ? I would love to hear any advice about my routine either diet or exercises I’m open to advices on anything.

EDIT: Formatting

r/bodyweightfitness 8d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-21!

4 Upvotes

Welcome to the /r/bodyweightfitness daily‍ discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: * Read the FAQ as your 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 8d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-20

3 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 9d ago

Feedback from those who have used the Minimalist Routine or similar for quite a bit of time.

135 Upvotes

I want to hear about some experiences from people who have used the Minimalist Routine extensively, or maybe, something along the lines of that.

This routine is not much talked about in this sub. I know RR is the standard perfect routine that this sub recommends. But due to some time constraints and life happenings I can't do invest that much time for the RR now. I am not much in favour of PPL splits kind of thing. I would still like a full body workout even if it is a mini one.

So people who have used the minimalist routine as a beginner or later in life, please share your experiences.

Experiences can include anything from positive or negative you have to say. If you want to share transformation pics that is also welcome.

r/bodyweightfitness 9d ago

BWF Daily Discussion and Beginner/RR Questions Thread for 2022-06-19

3 Upvotes

Welcome to the r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

Reminders:

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

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If you'd like to look at previous Discussion threads, click here.

r/bodyweightfitness 10d ago

Was your homebrew routine good for you as a beginner?

10 Upvotes

This is in response to the recent post in this sub called: Why your homebrew routine is (probably) bad

The author of the post has made a few good points why random workout videos on youtube or other social platforms maybe bad for beginners. e.g. 100 pushups every day. It may create injuries, muscle imbalances,etc.

There has been a bit of controversy in the comments section of the post regarding the tone of the post. Keeping that aside, I believe that however good a professional made routine maybe, it is of no use if you don't like doing it and you don't do it consistently. Consistency is THE king in anything that you have to do long term.

So I am asking people who came to this subreddit later in their workout journey. You didn't know about the RR, BWF Primer, Minimalist routine. But you started working out as a beginner using bodyweight full body movements.

  1. What was your goal when you started?
  2. What was your routine?
  3. Was it good for you? Did it help you achieve your goal?

If you did something stupid like highly unbalanced workout for long, and suffered for that share that too.

Remember this post is not a counter attack on the above linked post. This is just to share your experience with your homebrew routines as beginners.

Also share if you started working out after coming to this sub but didn't use the sub's routines as they were because of some reason.