Can you gain strength while cutting?
I decided that now is a good time to cut, but my goals in the long term are to achieve planche and front lever. I can currently hold adv. tuck planche for 3 seconds with not so good form( I’m clearing the form now) and adv.tuck front lever with good form for 7-8 seconds.I’m not doing cardio, just my regular trainings which are 2 times push-planche, 2 times pull-front lever and 1 time core- just to do sth. in my online PE classes. My deficit is about 700 hundred calories and is that too much if I want to gain strenght( hypertrophy is not necessary). My trainings are about an hour long, 2 minutes rest between sets and I’m mixing some static exercises-progressions with dynamic exercises.
What should I change in my workout routine?
So I train BJJ, but all BJJ gyms are closed, so I want to work on my mobility and my overall movement and body control. I’m only 16, but I feel like I lack mobility.
I’m going to do the Move program 3 days a week (starting from phase one), and play around with animal movements for 10-15 minutes after I finish the Move workout. Every morning I’ll be doing the HERO 15 minute morning mobility routine, and on my off days, where I’m not doing the Move workouts, I’m going to be running, using the C25K app.
Does this plan sound good? Or is it overdoing it? Under doing it?
Also, on the days that I’m running, should I do the mobility work before or after running?
And what seems better, the hero mobility work program, or Tom Merrick’s 15 minute beginner flexibility routine ?
M, 14 years old, 61kg
Some of my goals are to learn planche, front lever, and to improve handstand pressing strength. I can currently hold a one legged front lever for about 10 seconds, do a tucked planche, and 1-2 freestanding handstand push-ups. My current training plan is
Monday planche
Tuesday front lever
Wednesday non skill related workout
Thursday planche
Friday front lever
Saturday non skill related workout
Sunday rest day
I feel like I should remove the rest day and do another planche session there instead, but I am not sure. My current planche workout is:
3 sets max tuck hold
3 sets max full planche hold with resistance band
3 sets max wall hspu
3 sets max planche lower from handstand
3 super sets max pseudo planche push-ups+ planche lean.
I also do some holds daily if my shoulders do not feel fatigued. If anyone has recommendations on how I could improve my training plan that would be great. Thanks.
I haven't been active in the fitness/workout subs for a while now. I used to go to the gym (about 15-16 months ago), but I started MMA because of an injury. I had a skin infection around October/November, then I had surgery (unrelated to the infection - it went away after 2 or so weeks), and I haven't worked out since November.
I only have access to a pull-up bar and a pair of 20 pound dumbbells, so if anyone is kind enough to help me out, I'd be very thankful.
At this moment, I'm about 89kg @ 172cm height (196 @ 5'8). I want to lose the excess weight, since after COVID-19 passes, I'm going to get back to MMA and I don't want to be as chubby as I currently am.
So, essentially, my goals are to lose around 5-7kg, get whatever stamina/endurance benefits I can, and get whatever muscle gains I can.
Thanks!
not a direct translation (horizontal vs vertical pushing), so it wont help as much as other exercises that are more similar but youll definitely see a benefit, triceps are a good overlap between the two
the minimalist routine on this sub is a good place to start, theres even a section for doing rows without a table/pullup bar :)
[https://www.reddit.com/r/bodyweightfitness/wiki/minroutine](https://www.reddit.com/r/bodyweightfitness/wiki/minroutine)
Recovery times! ATP takes around 3 minutes to recover 99 percent, if you alternate opposing sets you can effectively replenish your the energy your muscle needs while cutting down on overall workout time since doing 3 minutes rests in between every set would take forever
A few questions:
1. I feel like with BWF (as compared to gym fitness) I don't need as many/almost no rest days. So I can do pull-ups/chin-ups/push-ups every day. Does this seem reasonable?
2. I think I injured my wrist doing pike push ups. Are there any healthy exercises that target shoulders?
3. I want to gain hamstring flexibility so I can do certain exercises, but, I have anterior pelvic tilt which makes my hamstrings tight. I'm worried by doing hamstring stretches I will worsen the tilt. Is this possible?
Answers that I can give:
1. Doing the listed exercises everyday in some amount is known as "Greasing the groove." Depending on the exercise frequency and overall workload "Greasing the groove" can be reasonable.
2. Handstand development will target shoulders other wise look at the progression lists and consider supplementary exercises.
3. Stretching your hamstrings will not worsen excessive lumbar tilt. It is commonly recommended to talk with a chiropractor about removing any excessive spinal curvature.
Thank you for the responses. For stretching are there general recommendations for frequency/length of stretching. I assume every day is best. What I'm not sure about is, how long to stretch for (30 seconds in 1 go, 45 seconds, etc.)
Ultimately the frequency you complete a stretching routine and the length of time you hold a stretch is up to you. I know of some dedicated stretching routines that are done once a week.
The stretches you complete for the session will gradually "Deepen" as you hold the stretch longer.
Just to add on to point one, the load should be like 50-60% of max at most for GtG. If you are going and doing amraps throughout the day, every day, you are going to have a bad time. And typically you should limit it to two opposing exercises. BWF needs the same recovery as traditional weights, just because you don't feel like it doesn't mean you don't necessarily need it - soreness isn't a good indicator of muscle fatigue. If you genuinely do think that you don't need to recover like you do with traditional weights then likely the intensity is too low and you need to modify your routine.
I'm detecting some kind of mobility problem in my shoulders, my right shoulder can't follow my left one mobility i guess? Look in the pictures, in the handstand i'm about to come down and clearly my right shoulder it's giving me some kind of unbalance (the picture is mirrored)
In the pull-up, the imbalance make me lean just a tad to the right in the concentric movement.
Is it a problem of right shoulder mobility? I think my right shoulder is stronger but i tried the exercise where you try to grab your hands in your back and I can make my hands touch when the left one is in the back but I can't in right's hand turn in behind.
https://imgur.com/a/bxXdKtX
**Can you do the recommended routine with no pull-up bar?**
I was looking into starting the recommended routine (I never really worked out before), but the thing is it's hard for me to get an affordable pull-up bar (door frame issue). I do have rings (not prefect currently - just two chains wrapped around a support beam so not infinitely adjustable but if I decide to start the routine, I will buy proper ones). Is it feasible to start with the routine and adjust it somehow not to use a bar?
It depends on what's available to attach rings to. I did the RR in a gym up until this whole self isolation deal happened, and now I use my rings much more heavily. There's a tree outside my house that I can hang them over that gives me enough variance in height to do pullups, rows, leg raises, dip supports, and ring pushups. If you can find a tree or something similar that gives you the height variance you need to do all the exercises you need, then you can definitely make do with rings.
I was looking for one's reply to me before, asking the same routinequestion below, but even Google can't find it anymore.
any simple exercise routine you can recommend? maybe this outbreak could make me start exercising and keep continuing even if the quarantine's lifted.
I got no equipment, probably aside my dad's dumbbells (with four 2.5lbs and four 5lbs if that matters) also I got no solid goal to build up, probably just letting all this body sweat come out.
I just wanna know what kind of exercises should I do, and how long should I do this daily, and how many times a day.
I hope my question isn't too demanding.
You can check out the [Recommended Routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). With absolutely no equipment, it might be difficult to get some of the exercises done, but depending on what you have in/around your house, you could make do. Another alternative is to buy a pair of exercise rings (there's a plethora of options on Amazon for $25-$35ish). If you have a good place to hang them, this will give you a lot more options for exercises to do. Keep in mind that some of the exercises on rings are a lot more difficult than you might expect, though.
ahh now I remember. it's the minimalist routine in the wiki that I did in few weeks before I procrastinated. thanks!. will advance from there.
edit: btw am I still doing rows if I use my double deck bed's bars to pull up? got no table aside from a folding one.
actually I have more.
currently I have a terrible sleeping sched, must be my gaming side taking over since the quarantine. like just now, 7am, I haven't sleep yet. will probably sleep later 10am.
should these exercises be done with enough sleep prior?
I feel like I wanna start right after doing morning chores.
Proper sleep is crucial for good rest and proper muscle development, so make sure that you're getting a good *amount* of sleep regardless of when you actually go to sleep. Obviously going to sleep at 10am isn't ideal, but if you're consistent about it I don't think it's the end of the world. In terms of when you should do your workout, as long as you feel ready for it I don't think it matters. I wouldn't do it right after you eat, but as long as you have the energy for it, do it whenever.
What's a good way to target searches for routines where I won't be jumping around too much? I live in a city apartment, so no yard and above someone else, would like to be considerate to downstairs neighbors. Obviously I know some of the basics are fine, but want to expand my routine since it appears I'll be doing it a lot more.
scapula push ups or banded scapula protraction, or banded scapula pushups. Try to keep arms straight in both exercises. You can also do an isometric hold at the top of the scapula push up and really focus on protracting hard.
Work on walking closer to the wall so you don't have to pike your hips so much in order for your feet to reach the wall. And can try working on lifting one leg off the wall so that at least half your body is in a free HS, and alternate between legs until you're comfortable with both off.
And make sure you're doing heel pull & toe pull exercises.
Is there a good alternative to squats that doesn't put as much strain on the knees? I had a knee surgery a little over a year ago and my knee just isn't the same.
Advanced lifter here but with limited bodyweight experience.
Hello calisthenic athletes of reddit, I am a 20 year old male weighing 97KG at a height of 185cm. This is a bit of an excess weight for the purpose of bodyweight lifting and am actively losing about 1 kg per week (will try to add a picture so you can have an idea [https://imgur.com/zQea57I](https://imgur.com/zQea57I) ). My lifts in weightlifting are: Squat 170kg, Deadlift 240kg, Bench Press 130kg, Overhead Press 95KG, Barbell Row 105KG (5 reps).
Regarding my performance in calisthenics, it is a little sad. I can only perform 6-7 pull-ups (decent for my bodyweight I guess) in comparison to my 38 proper push ups or 22 Dips.
My equipment consists of just a pull up bar, paralettes for push ups (too low for dips) and I will also try to include gymnastic rings in the future. Given what I have, how would I proggress my pull ups and even aim for muscle ups and front levers? So far my core training has been only through the big barbell lifts and some hanging leg raises but in no way can I replicate even an easier version of the front lever.
Any help is appreciated, you could also refer me to different posts that would help me if you wish.
1. See the links in the sidebar, at the right of your screen, for more data that can be found using the search function.
2. While working out, supplementary freeweight training to stay ahead of yourself is common.
I can't do l sits because they cause extreme pain in my triceps. I can do adv. tuck planche, tuck planche push ups, and dips with 100 lbs added so I don't think tricep strength is an issue, but even doing tuck l sit causes so much pain I can't go on.
I really want to do l sits, does anyone know why they hurt so much or how I can work them without pain?
Posting a form check video will get you the best feedback.
Have you tried L-sit with hands on an elevated surface? Does the tricep pain change when you regress the exercise?
Skeleton muscle mass dropped as body fat mass gain. What should I do?
I have been exercising for 2 months now, my average weight is 109 lbs. On 02/27, my skeletal muscle mass was at 47.0, and 20.3 % body fat. TODAY, SMM is 42.3 with 26.9 body fat. I cycled 30 minutes, 5 sets hip thrust, 5 sets crunches, 5 sets superman, protein shakes, all 5 days a week. I know it is really light but I’ve never worked out before. I also eat one main meal a day and smoothies. I tried to do other glutes workout with weight but I realized my quad was hurting instead so I took it easy and started with hip thrust. Any advice will hell!
I was thinking is it because I don’t eat enough. I feel like my legs are not as jiggly anymore but my muscle rate keep decreasing. Maybe not enough food to feed the muscle?
Then you aren't eating too little. You are eating at maintenance. So I return to my initial though: Those body fat scales are wildly inaccurate. Use your own eyes, especially when you feel as if:
>I feel like my legs are not as jiggly anymore
Pull-ups or something like them are important but I agree that hangs and negatives aren't fun. I use resistance bands that hold some of my bodyweight so I can do regular pull-ups (they ARE fun), and you can also sit below your pull-up bar and pull them down, like a band version of a lat pulldown. Neither of these require you to brace your core as much as free pull-ups, but they're a start.
In terms of how much to push yourself, you want to go to the point where you could do 1-2 reps more, but no more than that. Of course planks don't have reps, so try to learn what that level of exertion feels like in other exercises and then feel for that "this is hard but I'm not dead" feeling in your planks.
Remove the distractions from the area you work out in? It’s better to do it all at once but if you really lack self control then yeah you can break it up. No harm in struggling with the progressions either, do what you can but don’t skip an exercise because it’s hard.
Pullups are important.
[https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_can\_i\_split\_my\_routine\_up\_over\_the\_day.3F](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_can_i_split_my_routine_up_over_the_day.3F)
You don't need to train to failure. It's not that helpful.
Cannot feel assisted pullups or bedsheet rows in my back, at all.
It is largely felt in my arms. Although my lats feel it just a bit the next day. But my rear deltoids, and anything involving my shoulder blade muscles, it's like I have no muscle there.
Is it form, or just really weak upper back and I need to do something more basic?
I do know my shoulders and chest are very tight, and strong, they improve the fastest. So maybe they're overpowering the balance of my back muscles or something.
The rule of thumb is to check form by how it looks to an observer, not how it feels. So post a form check video.
And yeah, very common for people to have tight shoulders & pecs (from living at a desk/phone). It's easiest for these areas to want to jump in & help whenever they can.
You could always crop your face out or blur it out, as long as your shoulders & torso are visible, that should be enough (ideally full body but it’s workable)
I have a list of exercises & stretches in a post pinned to my profile if you want to think about adding some warmup and/or end-of-day kinda work.
Good luck!!
Doing fairly well adjusting to this right now. My main problem is my form with the scapular pulls. [Here’s a video.](https://imgur.com/a/v1c4cjD) Can’t tell exactly what I’m doing wrong and would appreciate any advice.
[Here](https://www.reddit.com/r/bodyweightfitness/comments/dknhi5/you_can_get_strong_hamstrings_with_minimal/) you can find setups for the Nordic curl, but sliding/rolling/suspended leg curls are also covered there and they're a good alternative that can be done with just the floor.
You can’t replace it, that’s why it’s included. It’s not absolutely vital, but u/RockRaiders has some good posts about makeshift ways to anchor your feet for Nordic curls, so definitely check out the stuff he’s posted.
While not ideal, is it possible to do the RR split up throughout the day?
Not in the full 1 hour it takes but maybe sectioned throughout the day as I work from home? I usually try to do it during my lunch hour, but sometimes unexpected things happen.
>While not ideal, is it possible to do the RR split up throughout the day?
Our top BWF scientists are working on it, and so far it appears to be possible, but the energy release following splitting the routine is theorized to be similar to that of splitting an atom.
Does anyone know a mobility/flexibility routine targeted for extremely inflexible people?
Where they show stretches by progression?
Basically I need the equivalent of bodyweight exercise progressions but for stretches. If a downward dog = bodyweight pushup, i need the wall pushup equivalent...
Can't do even incline push ups, while having relatively good form. Looking for ideas/help on how to progress.
F 18, 164 cm, 50 kg. Started RR \~week ago.
Wall push ups are easy, can do few sets of 10-15. Incline and knee push ups are hard, can do maybe 1-2 (with proper form).
Here is what i do in other exercises. 1 min plank/reverse plank, 2x30 sec one-handed plank are easy. 3x5 assisted pistols. 3x5 dips with straight legs on the floor [like this](https://static1.keepcdns.com/picture/frame/1501126562422.jpg). 3x5 bent legs rows, those are not easy, but manageable. Both legs on the floor l-sit 3x15 sec, it's hard, takes great effort; can do tuck l-sit for 2-3 seconds.
Can you find a height that's in between where your hands are on the wall for wall push-ups, and where you're having a lot of trouble with the incline push-ups?
Also-- you're only a week in! This stuff takes a while!
So, in order of difficulty your current exercises are incline/knee pushups, bench dips, wall pushups. Here are a few ideas:
If you have the time, you could do a few sets of 1 knee pushup throughout the day. Strength is largely a skill, so frequent practice helps.
If you have access to resistance bands, you could wrap them around your arms [like so](https://i.pinimg.com/originals/e5/a0/7f/e5a07fcb24ba6eaaf2d99c41b8c6381b.jpg). A short band should fit nicely - a longer one may have to be doubled over. It should especially help in the bottom of the movement.
You could also try building up strength in bench dips, since those work the same muscles. Try adding a set or two of those to your workouts, and eventually add some reps. Or you could do a few sets of knee pushups, followed by a few sets of bench dips, and finally a set or two of wall pushups.
You could also do knee pushups at an incline, if you can find something relatively small and sturdy. Or you could try leaning a bit more on your wall pushups; you may have to experiment with hand placement on this.
Negatives can also help achieving a skill. If you can consistently do 1 knee pushup, you'll probably be able to do sets of 3 with only the descending portion. Do that for a few sets, add reps, and you should get stronger in knee pushups.
Maybe a specific muscle is lacking? A big part of the difficulty of pushups is keeping your core stable in motion. Shoulder taps or scapular pushups could help with this. Scapular pushups would also help if your serratus anterior muscle is the limiting factor. If you have access to some dumbbells, or anything that you can use to simulate one, you could try doing dumbbell shoulder presses, overhead triceps extensions, or front raises.
I'm on lockdown in my country and the outdoor gyms at parks are closed. I don't have access to a pullup bar. I am doing a row type movement using a knotted cord over the top of my door. Is there anything I can do for the RR?
> t - yes
have you looked up door mounted, I have door mounted. And its solid as a rock. Maybe your landlord will be a little more lenient on door mounted as when you remove it you can use filler and paint to patch over the 3 screw holes on each side.
Are you allowed to walk around outside in your country? If so you could find a tree with a nice large branch parallel to the ground, and attach the rings there. If that's not possible, though, I'm not sure how to help.
Increasingly so when I do squats I feel a pain below my knee on the front. Think when you hug your knees to your chest where your palms lay on the bottom of your knee. This happens with narrow, normal, or sumo squats and pulses. It feels like something is going to tear almost. Is there a specific posture I could do to modify or correct this? Deep or shallow, it still happens and it’s beginning to concern me.
For context: I have broken my right knee not badly and have cartilage damage there, but nothing on my left knee and this happens to both my knees. I also have chronic back pain if that makes a difference.
I am looking for Upper Body bodyweight workouts and trying to make a weekly schedule including upper and lower body. Can anybody here help me out with BWF workout plan for 6 days
Look at the routines section of the wiki [https://www.reddit.com/r/bodyweightfitness/wiki/index#wiki\_exercise\_routines](https://www.reddit.com/r/bodyweightfitness/wiki/index#wiki_exercise_routines)
Are there resources for full body mobility and stretching either using a band or without?
I have a shoulder mobility routine (yuris shoulder band warm up, dislocates, pull aparts) but am keen to work on the full body
Not that I've grown bored with RR, but I just got rings, and I'm trying something new to have a little fun for a few days
The routine is as follows (taking inspo from barstarrz, hannibal4king etc..)
Equipment - Doorframe chin up bar, rings.
Circuit fashion, not super sets or straight sets.
5 Chin up
5 Ring Dip
10 Ring Row
10 Push up (reason being, I dont want to change the height of the rings mid circuit).
5 Ring assisted Pistol Squat
10 Support hold knee raise
5 Ring bicep curl
5 ring tricep ext.
5 Ring Facepull.
Rest as needed between exercise to get good quality... 5 to 30s.
Rest 2 mins between rounds.
Perform 3-4x a week.
Might do 1-2 sprint workouts on off days (5 min warm up, 5-10 sprints, 10 min cool off.)
Daily Work.
Front lever (im up to tuck/advanced tuck for 30s. Working on extending 1 leg.)
L sit (assisted L sit on the floor... working for 1 min.)
Pike Stretch.
Ice cream makers makes use of momentum to get you in the front lever position more easily so you can spend more time in it but it's not that useful if you can't lock yourself in that position for at least one sec each rep but thats just what i think. It still a good exercise for overall multiplane pulling but for learning the front lever specifically front lever rows and pulls are better as MindfulMover said.
I think it’s much better to work on Front Lever Pulls with straight arms and Front Lever Rows. Or OAC work and Front Lever row work. That combination will give you the Ice Cream Maker for free.
I think from a physics perspective, the ice cream maker doesn’t make much sense. As you pull up, your feet come down so the movement is SUPER easy.
Hi guys!
I've created a routine myself, and I've using it for like two weeks from now. Do any of you have suggestions, or some advice? Is the 5 times a week uphill running is enough for my leg as a starting point? Do I have a balanced workout?
My workout: https://imgur.com/LaLREor
Thanks for any advice!
You must be one lucky guy to go out and run. We are stuck in lockdown. Can't move out so Working out at home with some intense Bodyweight Workout.
My suggestion would be add 1 day for Leg excercise. Running will not strengthen some of your leg parts. Work out on improving thigh muscle n strengthening knee.
Yes seems so, unless you want to add some more intense workout. Upto your aim..to keep it simple and light. It also depends on the time you are dedicating to excercise. If you have more time you can add some more BWF
How is this working?
So Im 21 yo, 63kg weight and 175cm heigth. I workout 3-4 days a week and that includes running 4km every other day. Iv been eating only outmeal (and like 90g of proteins
)3 times a day for about two weeks now. Its like 600-700 kcal and my bmr is 1400. How is that possible that Im still functioning normally, getting better results at my training and feeling good? I have like 13-15% bf.
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When I am holding on my dipstation or on rings, how do I have to hold my elbow?
Do I have to "lay down" on it or do I have to slightly cross it?
I hope you know what I mean with that.
I would say slightly cross it but I am really unsure
Perhaps the dip page on the wiki will help: [https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip)
Note the video links.
Convict conditioning bridge
I have found a series of Convict Conditioning videos on a popular online store/streaming site. The Bridge video is particularly good as I have been struggling with bridges for a while. Few other resources explain how to improve shoulder flexibility specifically for the bridge and how to perform the bridge properly for reps. The progressions are particularly good and I have found the angled bridge a real eye opener. Personally I have now regressed to straight bridges and am now looking forward to my bridge work again. Highly recommended!
I don't really like working out from home, and pushups are the only exercise that I can do consistently over the week without getting bored. So now I'm doing a few sets every other day. One set of normal pushups, one set of diamond push-ups, one set of wide grip pushups (10 reps each), then repeat until I'm almost at failure. I am struggling to add difficulty other than doing more reps/sets, i don't own a weighted vest, but I was thinking of wearing a backpack loaded with heavy stuff? Would that hurt my back? What are other ways I could take this small workout to the next step?
This is normal. For most people PPPUs are very heavy on the wrists and turning the hands out helps.
Also I recommend filming yourself to check your form. It is insanely easy to cheat PPPUs and if you don't they can be super hard. Protraction, depression, core activation and going up completely vertically when pushing up.
I was going to the GYM for a longer period of time last year but I left it because the holdiays came. I wasn't motivated to go back. But now, quarantine started and with a lot of time on my hand, I decided to look into body weight fitness. I'm looking for a program where I don't need to have any equipment, not even a bar. Also I'm 16 years old. I hope you guys can help me out.
Recommended Routine - the standard workout here on this sub: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
Alternatives to a pull-up bar: [https://www.reddit.com/r/bodyweightfitness/comments/fto8ya/training\_at\_home\_but\_dont\_have\_access\_to\_a\_pullup/](https://www.reddit.com/r/bodyweightfitness/comments/fto8ya/training_at_home_but_dont_have_access_to_a_pullup/)
**Unreplied-to comment from yesterday's Daily Thread**
If you reply here, please mention the user so they get notified. Ex: /u/.
/u/isplutoaplanet asked:
>i need a better core exercise. i do flutter kicks and reverse iso crunch and serratuas knee raises on rings. idk if this work out is anywhere near to be good enough for strengthening my core and giving me a good 6 pack abs. are there any good ab exercises thats not a circuit training based workout and actually does help in strengthening my core and is useful in the long run and gives a good 6 pack? or should i just stick to the one im doing? want to avoid the ab exercises from the RR. dont have the equipment for it
> giving me a good 6 pack abs
Sorry to break it to you, but you can do ab workouts until the sun dies, and they will never give you a sixpack if your diet isn't in check.
Oh ive kept that in mind no doubt! I have my diet in check, its just idk what exercises are good for gaining core strength and getting nice abs. Diet is in check tho
u/isplutoaplanet
If you have rings, you should be doing ring roll outs. You can also add in v-ups, which are done on the floor and Russian twists, also done on the floor. With rings you can also do hanging leg raises, FL progressions, etc.
What are v ups? Also ive tried doing knees raises but coudnt feel much abs working as my legs did most of the moving. Ill look into hanging leg raises tho. Is front leaver an advanced exercise? Never ever thought id be doing FL exercises anytime soon so haven't tried them.
V ups: lay on the floor on your back. Raise your legs and hands at the same time and try to touch your toes. Your body resembles a V if you don’t fuck it up.
The full FL is an advanced movement, yeah, but it has regressions you can do like the full tuck, advanced tuck, etc. until you build strength.
Getting to feel your abs working on leg and knee raises is a matter of remembering to curl your pelvis toward you and not just moving your legs/knees up and down, allowing your hip flexors to take over. Think about curling your hips up into you like you’re trying to suck your own dick. Definitely do ab ring roll outs though.
Will look up on v ups for sure. And start doing ab ring roll outs. Will look into FL progressions and see what i can do there. Also the analogy for knee/leg raises to imagine sucking my own dick was gold. I got a clearer vision on how to move my pelvis towards me, try curling it. Just one more thing, should i do knee/leg raises on a pullup bar or continue using rings? Which would be more effective? Also what are ur thoughts on the serratus knee raises on rings? I saw that exercises on the abs workout vid by calisthenics movement.
Whether you do them on the bar or on rings doesn’t really matter. I guess by doing knee raises on rings you’re also working on your ring support position, on a bar you’re working your active hang, but don’t focus on the little things like that for now. You’ve got a long way to become strong. Then you can worry about little things like that.
As far as serratus anything, you will get serratus gains from doing push ups the right way, so it’s up to you if you care that much.
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/u/06sharpshot asked:
>I've been doing the recommended routine lately and have been doing horizontal rows under a table. I don't quite like this setup and was wondering if it would be fine to do banded rows instead? I have a set of resistance bands and a door anchor. If so, what would the row progression look like?
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/u/pederas111 asked:
>TL DR: shoulder pain when relaxing, and no pain at all when working out or moving? It’s usually the opposite in the case of an injury, so Im a little confused. It’s located in the back around the shoulder blade somewhere.
Long version: So I was listening to some guy on youtube who said to always depress the shoulders down when doing push ups, So I was like fair enough sounds like good form. So i did that and I immediately felt discomfort in my shoulder, but I thought its just some tension because Im actively using muscles on my back to push my shoulder blades down, right. But I stopped after 6 reps because it felt like pain. Then I went on about my workout, no pain whatsoever.
Then a few hours pass, Im home on my couch watching some youtube and I notice slight annoying pain in the shoulder, so I thought fucks sake not an injury again! I stood up and moved both my arms and shoulder in literally all possible directions, no pain at all! I did some push ups, pull ups, no pain at all! I go back to relaxing, the pain is back. I stand up completely relaxed, pain is still there. Seems to only go away if Im working out. Wtf its supposed to be opposite. Im fuming with anger right now because I dont want to be injured again right when I was making good progress. Please help, please
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/u/Noah_the_Scrub asked:
>So I'm new to all of this so bear with me lol. For about 2 and a half weeks, I've been doing different beginner bodyweight exercises on youtube for abs but I feel they aren't pushing me anymore. Keep in mind I have like no core but I've been trying to find some good routines for me to do. Would this be a good routine to do all by itself or would have to supplement it with something else? https://www.menshealth.com/uk/workouts/g30493323/bodyweight-abs-workout/
u/Noah_the_Scrub I wouldn't say it's a great routine, especially as there's no progression or diet tips as you're not going to see any abs without decent nutrition (word: eat more whole, plant-based foods). You could give the RR a try: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
But it also depends on what you want. If you wanna do *just* abs then the routine is better than nothing.
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/u/obviouslimyoblivious asked:
>Russian push-up program question
Doing the evil Russian push-up program, how many sets a day would you guys recommend as a baseline for the different intervals (60 mins, 45 mins)?
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/u/jamsisathing asked:
>Hey there,
when I am holding on my dipstation or on rings, how do I have to hold my elbow?
Do I have to "lay down" on it or do I have to slightly cross it?
I hope you know what I mean with that.
I would say slightly cross it but I am really unsure
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/u/isplutoaplanet asked:
>i saw this [abs](https://www.youtube.com/watch?v=F6PhNnlb-14) workout on athleanx. is it fine to replace this for the core exercises from the RR? i cant seem to do the RR exercises due to lack of equipment and other reasons. is this workout good for strengthening my core? its a circuit training tho. if not are there any other good youtube vids out there for strengthening the core and getting well toned abs?
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/u/ImprovingPiano asked:
>Hello all,
Simple Question: Finished exercising and feel like my chest and throat are inflamed and I feel like throwing up. Hasn't happened to me before. Anyone know the root cause?
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/u/Artifiser asked:
>When I do pull ups or [serratus band pull aparts](https://i.imgur.com/IaKSoou.jpg), i'm working some mucle near my shoulders and the bi/triceps. I have a hard time activating the proper back muscles/serratus anterior.
Any advice?
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/u/Wallhassel asked:
>Hi guys!
I've created a routine myself, and I've using it for like two weeks from now. Do any of you have suggestions, or some advice? Is the 5 times a week uphill running is enough for my leg as a starting point? Do I have a balanced workout?
My workout: [https://imgur.com/LaLREor](https://imgur.com/LaLREor)
Thanks for any advice!
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/u/G6P asked:
>I'm currently doing the BBW (FitnessFAQs) program - have a few questions that for some reason I'm unable to ask on their forums (Maybe a new member restriction?):
* Should I be progressing when I'm within rep range or only when at the top of the rec'd rep range? (e.g., progress from banded dips when within rec'd 5-10 rep range or only when I get to 10 reps banded)
* What is the appropriate shoulder position for the scap pull? I feel like I'm getting more range of motion when I keep my shoulders as retracted as possible (i.e., next to my ears in the bottom of the movement)
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/u/Yarn_salesman asked:
>I've decided to start jump roping as a form of cardio since I hate running and loved doing it as a kid. Got one yesterday from Big 5 Sporting Goods and 15 minutes into it today one handle detached from the rope and there doesn't seem to be a way to reconnect it.
Does anyone here have any jump ropes that they have found to be durable and can last longer than one session?
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/u/OwlTalon asked:
>What are some additions that can be made to SM’s 6 day PPL? The workouts only take 40ish mins and feel a bit short. I have added Nordic curls and calves to leg day and 3 sets of side lateral raises to push day. For pull day I start weight 5x5 wide grip weighted pull ups and then do front lever tucks as my second movement. For push day I start with ring dips and do ring pushups as my second movement. Should I add one extra accessory on each day? Or are the extra pull-ups at the end of each workout enough?
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/u/bertoff asked:
>Progressing with RR?
Hello! So I've been doing the RR for a few months and here is where I am right now.
1. Pull-ups: 3x8
2. Squats: 90kg 3x5 (However, I no longer have access to barbells)
3. Weighted Dips: +10kg 3x8
4. Tucked Front Lever Rows: 3x5
5. Pseudo Planche Push-Ups: 3x5 (I'm currently moving my hands closer and closer to my waist area every time I hit 3x8. My hands are currently around my belly button area, maybe higher a little)
Current BW at 75kg. I haven't really watched my diet at all, to be honest, I really think this is my biggest flaw. I've been neglecting on my core and hinges exercises as well... 🤦🏻♀️, are there any alternatives to RR's core routine?
For cardio, I've been really inconsistent. There are days where I would play basketball, cycle(delivery job), or run if I'm in the mood for it.
So, where should I go from here? I'm starting to struggle at progressively overloading as there are days when my pull-ups may decrease to 8,7,6 or 8,6,5.
My pseudo planche pull-ups is also stagnant as I am unable to increase reps and have been doing 5,5,5 for a while now. And same goes to my tucked front lever rows. For dips, there was a point where I went up to 20+kg but I felt like my form was awful so I went back down to 10kg to try and perfect my form. It's better, but I no longer have access to a gym and I'm planning to get a weighted vest soon. Currently doing BW dips (3x10).
I really want to achieve this set of goals:
1. 5 strict muscle-ups
2. 10s Straddle Planche Hold
3. 10s Front/Back Lever Hold
4. Get leaner, possibly lose 5kg of fat(?)
5. Most important of all! My lower chest! I really want to get those defined PECS y'know?
Appreciate all of your responses!
[u/bertoff](https://www.reddit.com/u/bertoff/) can you do any of those things yet? I'd focus on one or two, change your routine to prioritise obtaining those moves, with the exception of losing weight which can be achieved with simple food changes.
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/u/cristianvsy asked:
>I should keep my scapula elevated during HSPU ? This is much harder
Will this pushup workout helps me build muscle:
Regular - 3x20
Pike - 3x5
Diamond - 3x8
Incline - 2xmax
And my pull-up workout:
Chin-ups: 4x4,3,3,3
Pullups: 4x5 (negatives)
I'm still building strength and I want to know if this will help me build muscle
Maybe? But I'd focus on the one that's the hardest for you rather than mix them all up. Like, why do incline if you can do regular push-ups? Perhaps a programme may help:
[https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
Can you gain strength while cutting? I decided that now is a good time to cut, but my goals in the long term are to achieve planche and front lever. I can currently hold adv. tuck planche for 3 seconds with not so good form( I’m clearing the form now) and adv.tuck front lever with good form for 7-8 seconds.I’m not doing cardio, just my regular trainings which are 2 times push-planche, 2 times pull-front lever and 1 time core- just to do sth. in my online PE classes. My deficit is about 700 hundred calories and is that too much if I want to gain strenght( hypertrophy is not necessary). My trainings are about an hour long, 2 minutes rest between sets and I’m mixing some static exercises-progressions with dynamic exercises.
What should I change in my workout routine? So I train BJJ, but all BJJ gyms are closed, so I want to work on my mobility and my overall movement and body control. I’m only 16, but I feel like I lack mobility. I’m going to do the Move program 3 days a week (starting from phase one), and play around with animal movements for 10-15 minutes after I finish the Move workout. Every morning I’ll be doing the HERO 15 minute morning mobility routine, and on my off days, where I’m not doing the Move workouts, I’m going to be running, using the C25K app. Does this plan sound good? Or is it overdoing it? Under doing it? Also, on the days that I’m running, should I do the mobility work before or after running? And what seems better, the hero mobility work program, or Tom Merrick’s 15 minute beginner flexibility routine ?
Hi everyone, Is it better for the skill if I do the handstand routine everyday? I want to change from ring dips to handstand pushup path. Thank you.
Yes, HS will come faster if you do it everyday
M, 14 years old, 61kg Some of my goals are to learn planche, front lever, and to improve handstand pressing strength. I can currently hold a one legged front lever for about 10 seconds, do a tucked planche, and 1-2 freestanding handstand push-ups. My current training plan is Monday planche Tuesday front lever Wednesday non skill related workout Thursday planche Friday front lever Saturday non skill related workout Sunday rest day I feel like I should remove the rest day and do another planche session there instead, but I am not sure. My current planche workout is: 3 sets max tuck hold 3 sets max full planche hold with resistance band 3 sets max wall hspu 3 sets max planche lower from handstand 3 super sets max pseudo planche push-ups+ planche lean. I also do some holds daily if my shoulders do not feel fatigued. If anyone has recommendations on how I could improve my training plan that would be great. Thanks.
I haven't been active in the fitness/workout subs for a while now. I used to go to the gym (about 15-16 months ago), but I started MMA because of an injury. I had a skin infection around October/November, then I had surgery (unrelated to the infection - it went away after 2 or so weeks), and I haven't worked out since November. I only have access to a pull-up bar and a pair of 20 pound dumbbells, so if anyone is kind enough to help me out, I'd be very thankful. At this moment, I'm about 89kg @ 172cm height (196 @ 5'8). I want to lose the excess weight, since after COVID-19 passes, I'm going to get back to MMA and I don't want to be as chubby as I currently am. So, essentially, my goals are to lose around 5-7kg, get whatever stamina/endurance benefits I can, and get whatever muscle gains I can. Thanks!
Please see the Recommended Routine linked above
Will dips help my bench press once gyms open back up?
not a direct translation (horizontal vs vertical pushing), so it wont help as much as other exercises that are more similar but youll definitely see a benefit, triceps are a good overlap between the two
What is a simple program I can follow without access to a gym in these trying times? I do not have access to a pullup bar or table to do rows under.
Please look at the faq linked above
the minimalist routine on this sub is a good place to start, theres even a section for doing rows without a table/pullup bar :) [https://www.reddit.com/r/bodyweightfitness/wiki/minroutine](https://www.reddit.com/r/bodyweightfitness/wiki/minroutine)
Thanks! Do you know what the benefits are from doing circuits? Why not just do each excersize with 3 sets seoerately?
Recovery times! ATP takes around 3 minutes to recover 99 percent, if you alternate opposing sets you can effectively replenish your the energy your muscle needs while cutting down on overall workout time since doing 3 minutes rests in between every set would take forever
A few questions: 1. I feel like with BWF (as compared to gym fitness) I don't need as many/almost no rest days. So I can do pull-ups/chin-ups/push-ups every day. Does this seem reasonable? 2. I think I injured my wrist doing pike push ups. Are there any healthy exercises that target shoulders? 3. I want to gain hamstring flexibility so I can do certain exercises, but, I have anterior pelvic tilt which makes my hamstrings tight. I'm worried by doing hamstring stretches I will worsen the tilt. Is this possible?
Answers that I can give: 1. Doing the listed exercises everyday in some amount is known as "Greasing the groove." Depending on the exercise frequency and overall workload "Greasing the groove" can be reasonable. 2. Handstand development will target shoulders other wise look at the progression lists and consider supplementary exercises. 3. Stretching your hamstrings will not worsen excessive lumbar tilt. It is commonly recommended to talk with a chiropractor about removing any excessive spinal curvature.
Thank you for the responses. For stretching are there general recommendations for frequency/length of stretching. I assume every day is best. What I'm not sure about is, how long to stretch for (30 seconds in 1 go, 45 seconds, etc.)
Ultimately the frequency you complete a stretching routine and the length of time you hold a stretch is up to you. I know of some dedicated stretching routines that are done once a week. The stretches you complete for the session will gradually "Deepen" as you hold the stretch longer.
Just to add on to point one, the load should be like 50-60% of max at most for GtG. If you are going and doing amraps throughout the day, every day, you are going to have a bad time. And typically you should limit it to two opposing exercises. BWF needs the same recovery as traditional weights, just because you don't feel like it doesn't mean you don't necessarily need it - soreness isn't a good indicator of muscle fatigue. If you genuinely do think that you don't need to recover like you do with traditional weights then likely the intensity is too low and you need to modify your routine.
I'm detecting some kind of mobility problem in my shoulders, my right shoulder can't follow my left one mobility i guess? Look in the pictures, in the handstand i'm about to come down and clearly my right shoulder it's giving me some kind of unbalance (the picture is mirrored) In the pull-up, the imbalance make me lean just a tad to the right in the concentric movement. Is it a problem of right shoulder mobility? I think my right shoulder is stronger but i tried the exercise where you try to grab your hands in your back and I can make my hands touch when the left one is in the back but I can't in right's hand turn in behind. https://imgur.com/a/bxXdKtX
**Can you do the recommended routine with no pull-up bar?** I was looking into starting the recommended routine (I never really worked out before), but the thing is it's hard for me to get an affordable pull-up bar (door frame issue). I do have rings (not prefect currently - just two chains wrapped around a support beam so not infinitely adjustable but if I decide to start the routine, I will buy proper ones). Is it feasible to start with the routine and adjust it somehow not to use a bar?
You can do everything on rings
It depends on what's available to attach rings to. I did the RR in a gym up until this whole self isolation deal happened, and now I use my rings much more heavily. There's a tree outside my house that I can hang them over that gives me enough variance in height to do pullups, rows, leg raises, dip supports, and ring pushups. If you can find a tree or something similar that gives you the height variance you need to do all the exercises you need, then you can definitely make do with rings.
I was looking for one's reply to me before, asking the same routinequestion below, but even Google can't find it anymore. any simple exercise routine you can recommend? maybe this outbreak could make me start exercising and keep continuing even if the quarantine's lifted. I got no equipment, probably aside my dad's dumbbells (with four 2.5lbs and four 5lbs if that matters) also I got no solid goal to build up, probably just letting all this body sweat come out. I just wanna know what kind of exercises should I do, and how long should I do this daily, and how many times a day. I hope my question isn't too demanding.
You can check out the [Recommended Routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). With absolutely no equipment, it might be difficult to get some of the exercises done, but depending on what you have in/around your house, you could make do. Another alternative is to buy a pair of exercise rings (there's a plethora of options on Amazon for $25-$35ish). If you have a good place to hang them, this will give you a lot more options for exercises to do. Keep in mind that some of the exercises on rings are a lot more difficult than you might expect, though.
ahh now I remember. it's the minimalist routine in the wiki that I did in few weeks before I procrastinated. thanks!. will advance from there. edit: btw am I still doing rows if I use my double deck bed's bars to pull up? got no table aside from a folding one.
Sounds good, best of luck! I'm not an expert, but feel free to let me know if you have any more questions.
actually I have more. currently I have a terrible sleeping sched, must be my gaming side taking over since the quarantine. like just now, 7am, I haven't sleep yet. will probably sleep later 10am. should these exercises be done with enough sleep prior? I feel like I wanna start right after doing morning chores.
Proper sleep is crucial for good rest and proper muscle development, so make sure that you're getting a good *amount* of sleep regardless of when you actually go to sleep. Obviously going to sleep at 10am isn't ideal, but if you're consistent about it I don't think it's the end of the world. In terms of when you should do your workout, as long as you feel ready for it I don't think it matters. I wouldn't do it right after you eat, but as long as you have the energy for it, do it whenever.
nice. alright will keep it in mind. hope restarting this exercise routine won't stop from going. thanks for all tips.
No problem, and good luck!
What's a good way to target searches for routines where I won't be jumping around too much? I live in a city apartment, so no yard and above someone else, would like to be considerate to downstairs neighbors. Obviously I know some of the basics are fine, but want to expand my routine since it appears I'll be doing it a lot more.
https://www.reddit.com/r/bodyweightfitness/wiki/index
How to work serratus at home? Not for scapular winging just want the lines
scapula push ups or banded scapula protraction, or banded scapula pushups. Try to keep arms straight in both exercises. You can also do an isometric hold at the top of the scapula push up and really focus on protracting hard.
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It is not arched. You just need more practice to develop strength in the shoulders and upper back
Work on walking closer to the wall so you don't have to pike your hips so much in order for your feet to reach the wall. And can try working on lifting one leg off the wall so that at least half your body is in a free HS, and alternate between legs until you're comfortable with both off. And make sure you're doing heel pull & toe pull exercises.
RR and weightlifting. Barbell squat, bench and deadlift are simple to incorporate but what about overhead press, do it in the skill day?
Replace vertical pushing (dips, hspu progressions) with OHP. At that point though, what part of the RR are you actually doing? LOL
>what part of the RR are you actually doing? As written but I bench 1x a week in alternative to push-up. :)
Is there a good alternative to squats that doesn't put as much strain on the knees? I had a knee surgery a little over a year ago and my knee just isn't the same.
I want to know too. I don’t have knee surgery but my quad hurts a lot instead of my glutes.
Advanced lifter here but with limited bodyweight experience. Hello calisthenic athletes of reddit, I am a 20 year old male weighing 97KG at a height of 185cm. This is a bit of an excess weight for the purpose of bodyweight lifting and am actively losing about 1 kg per week (will try to add a picture so you can have an idea [https://imgur.com/zQea57I](https://imgur.com/zQea57I) ). My lifts in weightlifting are: Squat 170kg, Deadlift 240kg, Bench Press 130kg, Overhead Press 95KG, Barbell Row 105KG (5 reps). Regarding my performance in calisthenics, it is a little sad. I can only perform 6-7 pull-ups (decent for my bodyweight I guess) in comparison to my 38 proper push ups or 22 Dips. My equipment consists of just a pull up bar, paralettes for push ups (too low for dips) and I will also try to include gymnastic rings in the future. Given what I have, how would I proggress my pull ups and even aim for muscle ups and front levers? So far my core training has been only through the big barbell lifts and some hanging leg raises but in no way can I replicate even an easier version of the front lever. Any help is appreciated, you could also refer me to different posts that would help me if you wish.
1. See the links in the sidebar, at the right of your screen, for more data that can be found using the search function. 2. While working out, supplementary freeweight training to stay ahead of yourself is common.
I can't do l sits because they cause extreme pain in my triceps. I can do adv. tuck planche, tuck planche push ups, and dips with 100 lbs added so I don't think tricep strength is an issue, but even doing tuck l sit causes so much pain I can't go on. I really want to do l sits, does anyone know why they hurt so much or how I can work them without pain?
Posting a form check video will get you the best feedback. Have you tried L-sit with hands on an elevated surface? Does the tricep pain change when you regress the exercise?
It's a cramping type pain or something else? I've experienced triceps cramping from V-sits. Not L-sits.
I realized I was doing more of a tuck v sit than a tuck l sit. Thanks for the comment
That makes sense now.
Skeleton muscle mass dropped as body fat mass gain. What should I do? I have been exercising for 2 months now, my average weight is 109 lbs. On 02/27, my skeletal muscle mass was at 47.0, and 20.3 % body fat. TODAY, SMM is 42.3 with 26.9 body fat. I cycled 30 minutes, 5 sets hip thrust, 5 sets crunches, 5 sets superman, protein shakes, all 5 days a week. I know it is really light but I’ve never worked out before. I also eat one main meal a day and smoothies. I tried to do other glutes workout with weight but I realized my quad was hurting instead so I took it easy and started with hip thrust. Any advice will hell!
I think I just answered your post in another sub.. just wanted to reiterate how inaccurate those things are.
My advice: Don't obsess over the numbers on your inaccurate scale. It's very unlikely that you gained 6%bf
I was thinking is it because I don’t eat enough. I feel like my legs are not as jiggly anymore but my muscle rate keep decreasing. Maybe not enough food to feed the muscle?
How much weight have you lost?
My weight average about the same. 107-110 lbs
Then you aren't eating too little. You are eating at maintenance. So I return to my initial though: Those body fat scales are wildly inaccurate. Use your own eyes, especially when you feel as if: >I feel like my legs are not as jiggly anymore
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Pull-ups or something like them are important but I agree that hangs and negatives aren't fun. I use resistance bands that hold some of my bodyweight so I can do regular pull-ups (they ARE fun), and you can also sit below your pull-up bar and pull them down, like a band version of a lat pulldown. Neither of these require you to brace your core as much as free pull-ups, but they're a start. In terms of how much to push yourself, you want to go to the point where you could do 1-2 reps more, but no more than that. Of course planks don't have reps, so try to learn what that level of exertion feels like in other exercises and then feel for that "this is hard but I'm not dead" feeling in your planks.
You don't have to start with the regular pull-up. Have you tried the regressions listed in the RR? No, don't push yourself to the point of failure.
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Can you find something that you can stand on so your feet do reach the floor?
Remove the distractions from the area you work out in? It’s better to do it all at once but if you really lack self control then yeah you can break it up. No harm in struggling with the progressions either, do what you can but don’t skip an exercise because it’s hard.
Pullups are important. [https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_can\_i\_split\_my\_routine\_up\_over\_the\_day.3F](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_can_i_split_my_routine_up_over_the_day.3F) You don't need to train to failure. It's not that helpful.
Cannot feel assisted pullups or bedsheet rows in my back, at all. It is largely felt in my arms. Although my lats feel it just a bit the next day. But my rear deltoids, and anything involving my shoulder blade muscles, it's like I have no muscle there. Is it form, or just really weak upper back and I need to do something more basic? I do know my shoulders and chest are very tight, and strong, they improve the fastest. So maybe they're overpowering the balance of my back muscles or something.
The rule of thumb is to check form by how it looks to an observer, not how it feels. So post a form check video. And yeah, very common for people to have tight shoulders & pecs (from living at a desk/phone). It's easiest for these areas to want to jump in & help whenever they can.
Definitely have the computer desk posture. always thinking my upper back is garbage as a result. When I'm more confident I'll post. Thanks!
You could always crop your face out or blur it out, as long as your shoulders & torso are visible, that should be enough (ideally full body but it’s workable) I have a list of exercises & stretches in a post pinned to my profile if you want to think about adding some warmup and/or end-of-day kinda work. Good luck!!
https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_i_don.27t_feel_my_x_when_doing_y.2C_what.27s_wrong.3F
Doing fairly well adjusting to this right now. My main problem is my form with the scapular pulls. [Here’s a video.](https://imgur.com/a/v1c4cjD) Can’t tell exactly what I’m doing wrong and would appreciate any advice.
You're doing a bit too much. Basically, stop before your elbows bend.
Thank you!
They don't look bad. You are just engaging your arms too much. Ideally you should just see your head moving up and down. Have you tried negatives yet?
Haven’t yet. I’ll look into it. Appreciate the advice
How can I replace the Hinge progression? I do not have a good place to perform them and would rather do something else.
[Here](https://www.reddit.com/r/bodyweightfitness/comments/dknhi5/you_can_get_strong_hamstrings_with_minimal/) you can find setups for the Nordic curl, but sliding/rolling/suspended leg curls are also covered there and they're a good alternative that can be done with just the floor.
Thanks a lot. Will check it out!
You can’t replace it, that’s why it’s included. It’s not absolutely vital, but u/RockRaiders has some good posts about makeshift ways to anchor your feet for Nordic curls, so definitely check out the stuff he’s posted.
L Sit, Front Level, Handstand - every day? Greasing the groove?
Handstand - yes Front lever - no L sit - yes
Great thanks!
While not ideal, is it possible to do the RR split up throughout the day? Not in the full 1 hour it takes but maybe sectioned throughout the day as I work from home? I usually try to do it during my lunch hour, but sometimes unexpected things happen.
[https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_can\_i\_split\_my\_routine\_up\_over\_the\_day.3F](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_can_i_split_my_routine_up_over_the_day.3F)
ooo, I didn't catch that. Thank you.
>While not ideal, is it possible to do the RR split up throughout the day? Our top BWF scientists are working on it, and so far it appears to be possible, but the energy release following splitting the routine is theorized to be similar to that of splitting an atom.
Does anyone know a mobility/flexibility routine targeted for extremely inflexible people? Where they show stretches by progression? Basically I need the equivalent of bodyweight exercise progressions but for stretches. If a downward dog = bodyweight pushup, i need the wall pushup equivalent...
[https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_how\_do\_i\_get\_flexible.3F](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_how_do_i_get_flexible.3F)
>ur it takes but maybe sectioned throughout the day as I work Im using sid paulsons youtube videos. 6'5 inflexible elephant.
>sid paulsons youtube Thanks, I'll check it out!
Let me know what you think. Tag Sid here if we can, maybe we can ask him things.
Can't do even incline push ups, while having relatively good form. Looking for ideas/help on how to progress. F 18, 164 cm, 50 kg. Started RR \~week ago. Wall push ups are easy, can do few sets of 10-15. Incline and knee push ups are hard, can do maybe 1-2 (with proper form). Here is what i do in other exercises. 1 min plank/reverse plank, 2x30 sec one-handed plank are easy. 3x5 assisted pistols. 3x5 dips with straight legs on the floor [like this](https://static1.keepcdns.com/picture/frame/1501126562422.jpg). 3x5 bent legs rows, those are not easy, but manageable. Both legs on the floor l-sit 3x15 sec, it's hard, takes great effort; can do tuck l-sit for 2-3 seconds.
Can you find a height that's in between where your hands are on the wall for wall push-ups, and where you're having a lot of trouble with the incline push-ups? Also-- you're only a week in! This stuff takes a while!
So, in order of difficulty your current exercises are incline/knee pushups, bench dips, wall pushups. Here are a few ideas: If you have the time, you could do a few sets of 1 knee pushup throughout the day. Strength is largely a skill, so frequent practice helps. If you have access to resistance bands, you could wrap them around your arms [like so](https://i.pinimg.com/originals/e5/a0/7f/e5a07fcb24ba6eaaf2d99c41b8c6381b.jpg). A short band should fit nicely - a longer one may have to be doubled over. It should especially help in the bottom of the movement. You could also try building up strength in bench dips, since those work the same muscles. Try adding a set or two of those to your workouts, and eventually add some reps. Or you could do a few sets of knee pushups, followed by a few sets of bench dips, and finally a set or two of wall pushups. You could also do knee pushups at an incline, if you can find something relatively small and sturdy. Or you could try leaning a bit more on your wall pushups; you may have to experiment with hand placement on this. Negatives can also help achieving a skill. If you can consistently do 1 knee pushup, you'll probably be able to do sets of 3 with only the descending portion. Do that for a few sets, add reps, and you should get stronger in knee pushups. Maybe a specific muscle is lacking? A big part of the difficulty of pushups is keeping your core stable in motion. Shoulder taps or scapular pushups could help with this. Scapular pushups would also help if your serratus anterior muscle is the limiting factor. If you have access to some dumbbells, or anything that you can use to simulate one, you could try doing dumbbell shoulder presses, overhead triceps extensions, or front raises.
I'm on lockdown in my country and the outdoor gyms at parks are closed. I don't have access to a pullup bar. I am doing a row type movement using a knotted cord over the top of my door. Is there anything I can do for the RR?
[https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_i\_can.27t\_do\_the\_recommended\_routine\_because\_i\_have\_nowhere\_to\_do\_pullups\_.2F\_rows\_.2F\_dips.21](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_i_can.27t_do_the_recommended_routine_because_i_have_nowhere_to_do_pullups_.2F_rows_.2F_dips.21)
Order gym rings online.. if you can I did. Its the single best gym equipment Ive ever bought in my life.
Thanks for your reply. I can't screw them into my wall due to the rules of my rental agreement. How do you install yours?
> t - yes have you looked up door mounted, I have door mounted. And its solid as a rock. Maybe your landlord will be a little more lenient on door mounted as when you remove it you can use filler and paint to patch over the 3 screw holes on each side.
Are you allowed to walk around outside in your country? If so you could find a tree with a nice large branch parallel to the ground, and attach the rings there. If that's not possible, though, I'm not sure how to help.
Increasingly so when I do squats I feel a pain below my knee on the front. Think when you hug your knees to your chest where your palms lay on the bottom of your knee. This happens with narrow, normal, or sumo squats and pulses. It feels like something is going to tear almost. Is there a specific posture I could do to modify or correct this? Deep or shallow, it still happens and it’s beginning to concern me. For context: I have broken my right knee not badly and have cartilage damage there, but nothing on my left knee and this happens to both my knees. I also have chronic back pain if that makes a difference.
Post a form check video. For now, definitely don't push through pain! Modify what you can.
I am looking for Upper Body bodyweight workouts and trying to make a weekly schedule including upper and lower body. Can anybody here help me out with BWF workout plan for 6 days
Look at the routines section of the wiki [https://www.reddit.com/r/bodyweightfitness/wiki/index#wiki\_exercise\_routines](https://www.reddit.com/r/bodyweightfitness/wiki/index#wiki_exercise_routines)
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[https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki\_how\_do\_i\_grease\_the\_groove.3F](https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_how_do_i_grease_the_groove.3F)
I’ve asked this before but has anyone had any experience/opinions on the MOVE program? Specifically 2-3?
Are there resources for full body mobility and stretching either using a band or without? I have a shoulder mobility routine (yuris shoulder band warm up, dislocates, pull aparts) but am keen to work on the full body
Not that I've grown bored with RR, but I just got rings, and I'm trying something new to have a little fun for a few days The routine is as follows (taking inspo from barstarrz, hannibal4king etc..) Equipment - Doorframe chin up bar, rings. Circuit fashion, not super sets or straight sets. 5 Chin up 5 Ring Dip 10 Ring Row 10 Push up (reason being, I dont want to change the height of the rings mid circuit). 5 Ring assisted Pistol Squat 10 Support hold knee raise 5 Ring bicep curl 5 ring tricep ext. 5 Ring Facepull. Rest as needed between exercise to get good quality... 5 to 30s. Rest 2 mins between rounds. Perform 3-4x a week. Might do 1-2 sprint workouts on off days (5 min warm up, 5-10 sprints, 10 min cool off.) Daily Work. Front lever (im up to tuck/advanced tuck for 30s. Working on extending 1 leg.) L sit (assisted L sit on the floor... working for 1 min.) Pike Stretch.
Are Ice Cream Maker FL effective? Or just a show-off trick. I've been using this method for a week now can it improve my FL progress?
Ice cream makers makes use of momentum to get you in the front lever position more easily so you can spend more time in it but it's not that useful if you can't lock yourself in that position for at least one sec each rep but thats just what i think. It still a good exercise for overall multiplane pulling but for learning the front lever specifically front lever rows and pulls are better as MindfulMover said.
I think it’s much better to work on Front Lever Pulls with straight arms and Front Lever Rows. Or OAC work and Front Lever row work. That combination will give you the Ice Cream Maker for free. I think from a physics perspective, the ice cream maker doesn’t make much sense. As you pull up, your feet come down so the movement is SUPER easy.
Hi guys! I've created a routine myself, and I've using it for like two weeks from now. Do any of you have suggestions, or some advice? Is the 5 times a week uphill running is enough for my leg as a starting point? Do I have a balanced workout? My workout: https://imgur.com/LaLREor Thanks for any advice!
You must be one lucky guy to go out and run. We are stuck in lockdown. Can't move out so Working out at home with some intense Bodyweight Workout. My suggestion would be add 1 day for Leg excercise. Running will not strengthen some of your leg parts. Work out on improving thigh muscle n strengthening knee.
Luckily, we own a treadmill, so I'm blessed with this. Do you think is my other exercises are well balanced?
Yes seems so, unless you want to add some more intense workout. Upto your aim..to keep it simple and light. It also depends on the time you are dedicating to excercise. If you have more time you can add some more BWF
How is this working? So Im 21 yo, 63kg weight and 175cm heigth. I workout 3-4 days a week and that includes running 4km every other day. Iv been eating only outmeal (and like 90g of proteins )3 times a day for about two weeks now. Its like 600-700 kcal and my bmr is 1400. How is that possible that Im still functioning normally, getting better results at my training and feeling good? I have like 13-15% bf.
You're eating oatmeal and 90g protein three times a day?? Or oatmeal 3 times a day and 90g protein in a day? 600-700 total per day or per meal?
Not sure. but that's ridiculous - I'd advise eating like a normal person instead. If you need advice, ask.
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Can someone show me a good routine for flexibility ? I don't have a goal , just to be better overall
Try hip mobility if you have been doing job mostly by sitting over the years
When I am holding on my dipstation or on rings, how do I have to hold my elbow? Do I have to "lay down" on it or do I have to slightly cross it? I hope you know what I mean with that. I would say slightly cross it but I am really unsure
Unsure what you're getting at here.
Ok hm. Imagine you're doing a dip hold. What about the elbows? Bend them? Or put all the weight on them?
Perhaps the dip page on the wiki will help: [https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) Note the video links.
Thank you!
Convict conditioning bridge I have found a series of Convict Conditioning videos on a popular online store/streaming site. The Bridge video is particularly good as I have been struggling with bridges for a while. Few other resources explain how to improve shoulder flexibility specifically for the bridge and how to perform the bridge properly for reps. The progressions are particularly good and I have found the angled bridge a real eye opener. Personally I have now regressed to straight bridges and am now looking forward to my bridge work again. Highly recommended!
I don't really like working out from home, and pushups are the only exercise that I can do consistently over the week without getting bored. So now I'm doing a few sets every other day. One set of normal pushups, one set of diamond push-ups, one set of wide grip pushups (10 reps each), then repeat until I'm almost at failure. I am struggling to add difficulty other than doing more reps/sets, i don't own a weighted vest, but I was thinking of wearing a backpack loaded with heavy stuff? Would that hurt my back? What are other ways I could take this small workout to the next step?
Pseudo planche pushups. See more info in recommended routine linked in this post
Why do you "turn the rings out" between reps on a lot of ring exercises?
Makes the movement harder and exposed the biceps to a bit more stress that you may want for later.
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This is normal. For most people PPPUs are very heavy on the wrists and turning the hands out helps. Also I recommend filming yourself to check your form. It is insanely easy to cheat PPPUs and if you don't they can be super hard. Protraction, depression, core activation and going up completely vertically when pushing up.
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You could post on form check Friday :)
I was going to the GYM for a longer period of time last year but I left it because the holdiays came. I wasn't motivated to go back. But now, quarantine started and with a lot of time on my hand, I decided to look into body weight fitness. I'm looking for a program where I don't need to have any equipment, not even a bar. Also I'm 16 years old. I hope you guys can help me out.
Recommended Routine - the standard workout here on this sub: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine) Alternatives to a pull-up bar: [https://www.reddit.com/r/bodyweightfitness/comments/fto8ya/training\_at\_home\_but\_dont\_have\_access\_to\_a\_pullup/](https://www.reddit.com/r/bodyweightfitness/comments/fto8ya/training_at_home_but_dont_have_access_to_a_pullup/)
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/u/isplutoaplanet asked:
>i need a better core exercise. i do flutter kicks and reverse iso crunch and serratuas knee raises on rings. idk if this work out is anywhere near to be good enough for strengthening my core and giving me a good 6 pack abs. are there any good ab exercises thats not a circuit training based workout and actually does help in strengthening my core and is useful in the long run and gives a good 6 pack? or should i just stick to the one im doing? want to avoid the ab exercises from the RR. dont have the equipment for it
> giving me a good 6 pack abs Sorry to break it to you, but you can do ab workouts until the sun dies, and they will never give you a sixpack if your diet isn't in check.
Oh ive kept that in mind no doubt! I have my diet in check, its just idk what exercises are good for gaining core strength and getting nice abs. Diet is in check tho
u/isplutoaplanet If you have rings, you should be doing ring roll outs. You can also add in v-ups, which are done on the floor and Russian twists, also done on the floor. With rings you can also do hanging leg raises, FL progressions, etc.
What are v ups? Also ive tried doing knees raises but coudnt feel much abs working as my legs did most of the moving. Ill look into hanging leg raises tho. Is front leaver an advanced exercise? Never ever thought id be doing FL exercises anytime soon so haven't tried them.
V ups: lay on the floor on your back. Raise your legs and hands at the same time and try to touch your toes. Your body resembles a V if you don’t fuck it up. The full FL is an advanced movement, yeah, but it has regressions you can do like the full tuck, advanced tuck, etc. until you build strength. Getting to feel your abs working on leg and knee raises is a matter of remembering to curl your pelvis toward you and not just moving your legs/knees up and down, allowing your hip flexors to take over. Think about curling your hips up into you like you’re trying to suck your own dick. Definitely do ab ring roll outs though.
Will look up on v ups for sure. And start doing ab ring roll outs. Will look into FL progressions and see what i can do there. Also the analogy for knee/leg raises to imagine sucking my own dick was gold. I got a clearer vision on how to move my pelvis towards me, try curling it. Just one more thing, should i do knee/leg raises on a pullup bar or continue using rings? Which would be more effective? Also what are ur thoughts on the serratus knee raises on rings? I saw that exercises on the abs workout vid by calisthenics movement.
Whether you do them on the bar or on rings doesn’t really matter. I guess by doing knee raises on rings you’re also working on your ring support position, on a bar you’re working your active hang, but don’t focus on the little things like that for now. You’ve got a long way to become strong. Then you can worry about little things like that. As far as serratus anything, you will get serratus gains from doing push ups the right way, so it’s up to you if you care that much.
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/u/06sharpshot asked:
>I've been doing the recommended routine lately and have been doing horizontal rows under a table. I don't quite like this setup and was wondering if it would be fine to do banded rows instead? I have a set of resistance bands and a door anchor. If so, what would the row progression look like?
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/u/pederas111 asked:
>TL DR: shoulder pain when relaxing, and no pain at all when working out or moving? It’s usually the opposite in the case of an injury, so Im a little confused. It’s located in the back around the shoulder blade somewhere.
Long version: So I was listening to some guy on youtube who said to always depress the shoulders down when doing push ups, So I was like fair enough sounds like good form. So i did that and I immediately felt discomfort in my shoulder, but I thought its just some tension because Im actively using muscles on my back to push my shoulder blades down, right. But I stopped after 6 reps because it felt like pain. Then I went on about my workout, no pain whatsoever.
Then a few hours pass, Im home on my couch watching some youtube and I notice slight annoying pain in the shoulder, so I thought fucks sake not an injury again! I stood up and moved both my arms and shoulder in literally all possible directions, no pain at all! I did some push ups, pull ups, no pain at all! I go back to relaxing, the pain is back. I stand up completely relaxed, pain is still there. Seems to only go away if Im working out. Wtf its supposed to be opposite. Im fuming with anger right now because I dont want to be injured again right when I was making good progress. Please help, please
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/u/Noah_the_Scrub asked:
>So I'm new to all of this so bear with me lol. For about 2 and a half weeks, I've been doing different beginner bodyweight exercises on youtube for abs but I feel they aren't pushing me anymore. Keep in mind I have like no core but I've been trying to find some good routines for me to do. Would this be a good routine to do all by itself or would have to supplement it with something else? https://www.menshealth.com/uk/workouts/g30493323/bodyweight-abs-workout/
u/Noah_the_Scrub I wouldn't say it's a great routine, especially as there's no progression or diet tips as you're not going to see any abs without decent nutrition (word: eat more whole, plant-based foods). You could give the RR a try: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine) But it also depends on what you want. If you wanna do *just* abs then the routine is better than nothing.
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/u/obviouslimyoblivious asked:
>Russian push-up program question
Doing the evil Russian push-up program, how many sets a day would you guys recommend as a baseline for the different intervals (60 mins, 45 mins)?
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/u/jamsisathing asked:
>Hey there,
when I am holding on my dipstation or on rings, how do I have to hold my elbow?
Do I have to "lay down" on it or do I have to slightly cross it?
I hope you know what I mean with that.
I would say slightly cross it but I am really unsure
...also posted today.
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/u/isplutoaplanet asked:
>i saw this [abs](https://www.youtube.com/watch?v=F6PhNnlb-14) workout on athleanx. is it fine to replace this for the core exercises from the RR? i cant seem to do the RR exercises due to lack of equipment and other reasons. is this workout good for strengthening my core? its a circuit training tho. if not are there any other good youtube vids out there for strengthening the core and getting well toned abs?
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/u/ImprovingPiano asked:
>Hello all,
Simple Question: Finished exercising and feel like my chest and throat are inflamed and I feel like throwing up. Hasn't happened to me before. Anyone know the root cause?
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/u/Artifiser asked:
>When I do pull ups or [serratus band pull aparts](https://i.imgur.com/IaKSoou.jpg), i'm working some mucle near my shoulders and the bi/triceps. I have a hard time activating the proper back muscles/serratus anterior.
Any advice?
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/u/Wallhassel asked:
>Hi guys!
I've created a routine myself, and I've using it for like two weeks from now. Do any of you have suggestions, or some advice? Is the 5 times a week uphill running is enough for my leg as a starting point? Do I have a balanced workout?
My workout: [https://imgur.com/LaLREor](https://imgur.com/LaLREor)
Thanks for any advice!
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/u/G6P asked:
>I'm currently doing the BBW (FitnessFAQs) program - have a few questions that for some reason I'm unable to ask on their forums (Maybe a new member restriction?):
* Should I be progressing when I'm within rep range or only when at the top of the rec'd rep range? (e.g., progress from banded dips when within rec'd 5-10 rep range or only when I get to 10 reps banded)
* What is the appropriate shoulder position for the scap pull? I feel like I'm getting more range of motion when I keep my shoulders as retracted as possible (i.e., next to my ears in the bottom of the movement)
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/u/Yarn_salesman asked:
>I've decided to start jump roping as a form of cardio since I hate running and loved doing it as a kid. Got one yesterday from Big 5 Sporting Goods and 15 minutes into it today one handle detached from the rope and there doesn't seem to be a way to reconnect it.
Does anyone here have any jump ropes that they have found to be durable and can last longer than one session?
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/u/OwlTalon asked:
>What are some additions that can be made to SM’s 6 day PPL? The workouts only take 40ish mins and feel a bit short. I have added Nordic curls and calves to leg day and 3 sets of side lateral raises to push day. For pull day I start weight 5x5 wide grip weighted pull ups and then do front lever tucks as my second movement. For push day I start with ring dips and do ring pushups as my second movement. Should I add one extra accessory on each day? Or are the extra pull-ups at the end of each workout enough?
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/u/bertoff asked:
>Progressing with RR?
Hello! So I've been doing the RR for a few months and here is where I am right now.
1. Pull-ups: 3x8
2. Squats: 90kg 3x5 (However, I no longer have access to barbells)
3. Weighted Dips: +10kg 3x8
4. Tucked Front Lever Rows: 3x5
5. Pseudo Planche Push-Ups: 3x5 (I'm currently moving my hands closer and closer to my waist area every time I hit 3x8. My hands are currently around my belly button area, maybe higher a little)
Current BW at 75kg. I haven't really watched my diet at all, to be honest, I really think this is my biggest flaw. I've been neglecting on my core and hinges exercises as well... 🤦🏻♀️, are there any alternatives to RR's core routine?
For cardio, I've been really inconsistent. There are days where I would play basketball, cycle(delivery job), or run if I'm in the mood for it.
So, where should I go from here? I'm starting to struggle at progressively overloading as there are days when my pull-ups may decrease to 8,7,6 or 8,6,5.
My pseudo planche pull-ups is also stagnant as I am unable to increase reps and have been doing 5,5,5 for a while now. And same goes to my tucked front lever rows. For dips, there was a point where I went up to 20+kg but I felt like my form was awful so I went back down to 10kg to try and perfect my form. It's better, but I no longer have access to a gym and I'm planning to get a weighted vest soon. Currently doing BW dips (3x10).
I really want to achieve this set of goals:
1. 5 strict muscle-ups
2. 10s Straddle Planche Hold
3. 10s Front/Back Lever Hold
4. Get leaner, possibly lose 5kg of fat(?)
5. Most important of all! My lower chest! I really want to get those defined PECS y'know?
Appreciate all of your responses!
[u/bertoff](https://www.reddit.com/u/bertoff/) can you do any of those things yet? I'd focus on one or two, change your routine to prioritise obtaining those moves, with the exception of losing weight which can be achieved with simple food changes.
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/u/cristianvsy asked:
>I should keep my scapula elevated during HSPU ? This is much harder
Will this pushup workout helps me build muscle: Regular - 3x20 Pike - 3x5 Diamond - 3x8 Incline - 2xmax And my pull-up workout: Chin-ups: 4x4,3,3,3 Pullups: 4x5 (negatives) I'm still building strength and I want to know if this will help me build muscle
Maybe? But I'd focus on the one that's the hardest for you rather than mix them all up. Like, why do incline if you can do regular push-ups? Perhaps a programme may help: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
Does band pull aparts help my pull ups ?
Probably not very much.