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<?xml version="1.0" encoding="UTF-8"?><feed xmlns="http://www.w3.org/2005/Atom" xmlns:media="http://search.yahoo.com/mrss/"><category term="bodyweightfitness" label="r/bodyweightfitness"/><updated>2023-01-28T12:45:43+00:00</updated><icon>https://www.redditstatic.com/icon.png/</icon><id>/r/bodyweightfitness.rss</id><link rel="self" href="https://www.reddit.com/r/bodyweightfitness.rss" type="application/atom+xml" /><link rel="alternate" href="https://www.reddit.com/r/bodyweightfitness" type="text/html" /><logo>https://b.thumbs.redditmedia.com/gx7lpkuMnDh0VjjA9sTdoEJZGjEF9AlmarAeMmy1kDk.png</logo><subtitle>Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Start your fitness journey with one of the recommended routines in our wiki!</subtitle><title>Reddit's Bodyweight Fitness Community 🏸</title><entry><author><name>/u/AutoModerator</name><uri>https://www.reddit.com/user/AutoModerator</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Welcome to the <a href="https://www.reddit.com/r/bodyweightfitness/">r/bodyweightfitness</a> Daily Discussion thread!</p> <p>This is the place to post simple questions, anecdotes, achievements, or just about anything that&#39;s on your mind related to fitness!</p> <p><strong>Reminders:</strong></p> <ul> <li>Read the <a href="http://www.reddit.com/r/bodyweightfitness/wiki/faq">FAQ</a> as your question may be answered there already.</li> <li>Our two main beginner routines are the <a href="https://www.reddit.com/r/bodyweightfitness/comments/kofo8l/bwf_primer_buildup_community_event_day_1_happy/">BWF Primer Routine</a> and the <a href="https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwsf/">Bodyweight Strength Foundation (BWSF) Routine</a>. If you want a gentle introduction to exercise for the first time, check out the Primer! Otherwise look at <a href="https://nick-e.com/wp-content/uploads/2022/12/Inverted-Row-Progression-1.png">this flow-chart</a> to decide which one is appropriate for you.</li> <li>Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.</li> </ul> <p><strong>DISCORD SERVER:</strong></p> <p>Our <a href="https://discord.gg/bwf">Discord</a> server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!</p> <p>---</p> <p>If you&#39;d like to look at previous Discussion threads, <a href="https://www.reddit.com/r/bodyweightfitness/search?q=Daily+Discussion+and+Beginner&amp;sort=new&amp;restrict_sr=on">click here.</a></p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/AutoModerator"> /u/AutoModerator </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mp3cd/rbwf_daily_discussion_thread_for_january_27_2023/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mp3cd/rbwf_daily_discussion_thread_for_january_27_2023/">[comments]</a></span></content><id>t3_10mp3cd</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10mp3cd/rbwf_daily_discussion_thread_for_january_27_2023/" /><updated>2023-01-27T16:30:10+00:00</updated><published>2023-01-27T16:30:10+00:00</published><title>r/BWF - Daily Discussion Thread for January 27, 2023</title></entry><entry><author><name>/u/Solfire</name><uri>https://www.reddit.com/user/Solfire</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you&#39;re finally holding?</p> <p>Do you have other bodyweight fitness accomplishments you&#39;ve made and want the world to know about because your friends and family can&#39;t appreciate how hard L-sit progressions are??</p> <p><strong>This is the thread for you to share all that and inspire others at the same time!</strong> I&#39;m talking about another <strong>S-S-SU-SUNDAY SHOW OFF!!</strong></p> <p><strong><em>Note that we aren’t limiting you to what we&#39;re discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it.</em></strong> This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread.</p> <hr/> <p><a href="https://www.reddit.com/r/bodyweightfitness/comments/10cd1ax/sunday_show_off_because_its_perfectly_fine_to/">Last week&#39;s Show Off thread</a></p> <p>Check out some of the previous Sunday Show Off threads for more inspiration! Archives <a href="https://www.reddit.com/r/bodyweightfitness/search?q=progress+sunday&amp;restrict_sr=on&amp;sort=new&amp;t=all">here</a>.</p> <p><a href="https://www.discord.gg/bwf">As always, many of us are on Discord and would love to meet our BWF brothers and sisters, wherever you&#39;re from!</a></p> <hr/> <p><strong>Want to motivate yourself further?</strong> Use our <strong><a href="http://www.reddit.com/r/bodyweightfitness/wiki/form_a_group">member locator and workout map</a></strong> resource in our sidebar to form a local workout group in your area!</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Solfire"> /u/Solfire </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10id42q/sunday_show_off_because_its_perfectly_fine_to/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10id42q/sunday_show_off_because_its_perfectly_fine_to/">[comments]</a></span></content><id>t3_10id42q</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10id42q/sunday_show_off_because_its_perfectly_fine_to/" /><updated>2023-01-22T06:34:50+00:00</updated><published>2023-01-22T06:34:50+00:00</published><title>Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!</title></entry><entry><author><name>/u/KCND02</name><uri>https://www.reddit.com/user/KCND02</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>This past Tuesday there was a fire in my building and I was forced to run down 17 flights of stairs and then up 4 flights all at once. Luckily it was a small laundry fire and everyone is okay, but man the top of my thighs are in a lot of pain still and its three full days later. Literally getting off the toilet hurts! If I was doing the equivalent at the gym, I wouldn&#39;t think it would affect me this bad. </p> <p>I was wondering if anyone knows if muscle soreness can be affected by adrenaline or fear? Things were pretty scary there for a while and it took me about an hour after the whole thing was over to even my breathing out.</p> <p>What do you guys think? Am I just not training that muscle enough, or is it possible the context of the situation made it worse that it usually would be?</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/KCND02"> /u/KCND02 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10n1qeg/muscle_soreness_question_does_adrenaline_make_it/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10n1qeg/muscle_soreness_question_does_adrenaline_make_it/">[comments]</a></span></content><id>t3_10n1qeg</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10n1qeg/muscle_soreness_question_does_adrenaline_make_it/" /><updated>2023-01-28T01:00:11+00:00</updated><published>2023-01-28T01:00:11+00:00</published><title>Muscle Soreness Question - Does Adrenaline Make it Worse?</title></entry><entry><author><name>/u/habanero666</name><uri>https://www.reddit.com/user/habanero666</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hello, I am struggeling with my ppp. I think my form is bad but I don&#39;t know how to correct it. Espacially the shoulder blades at the top arent correct i think. Maybe I need to switch to an other exercise because ppp is to hard for me at the moment. I am looking forward for you&#39;re advises.</p> <p>&#x200B;</p> <p>here a video of my form</p> <p><a href="https://drive.google.com/file/d/1G4D6Bo85Fj4Y5tVvi98Zj740yUoJpYNq/view?usp=share_link">https://drive.google.com/file/d/1G4D6Bo85Fj4Y5tVvi98Zj740yUoJpYNq/view?usp=share_link</a></p> <p>&#x200B;</p> <p>I started with scapular push ups in the beginning, this was a experiment to improve my scaplular in the ppp. I now changed the habbit and do the scapular pushup after the ppp. But I don&#39;t think my form improved since then.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/habanero666"> /u/habanero666 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ncum7/pseudo_planche_pushup_help_needed/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ncum7/pseudo_planche_pushup_help_needed/">[comments]</a></span></content><id>t3_10ncum7</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10ncum7/pseudo_planche_pushup_help_needed/" /><updated>2023-01-28T11:19:54+00:00</updated><published>2023-01-28T11:19:54+00:00</published><title>pseudo planche pushup help needed</title></entry><entry><author><name>/u/QcDExtreme</name><uri>https://www.reddit.com/user/QcDExtreme</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>So I&#39;m a skinny guy 6&#39;0&quot;-6&#39;1&quot; and weigh 121lbs. My nickname is literally Sticks because of my size. I recently started going to the gym ( yesterday was my first trip). I would&#39;ve started sooner but for the past year and 10months I&#39;ve been dealing with/ recovering from a back injury I received in a car accident (not my fault). To add I know most people are gonna say eat This, That, and the other. I&#39;m going to be working with a nutritionist who knows me personally and knows how picky of an eater I am he gives me crap about it but gets it at the same time.</p> <p>But the advice I&#39;m looking for isn&#39;t really diet, or workouts it&#39;s more of how did you feel once you hit your weight goal? and How did people treat you after? And How did you overcome your hurdles of feeling like you weren&#39;t getting anywhere? that last one is where I always have gave up on trying.</p> <p>I&#39;m tired of always being &quot;told eat a burger&quot; or &quot;don&#39;t turn sideways so we can still see you&quot; so yeah thank you any comments in advance. Hopefully you all will help me stick to my goal of by the end of 2023 being strong and bigger of at least 165lbs</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/QcDExtreme"> /u/QcDExtreme </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mp7ga/needing_a_confidence_boost_from_people_who_used/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mp7ga/needing_a_confidence_boost_from_people_who_used/">[comments]</a></span></content><id>t3_10mp7ga</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10mp7ga/needing_a_confidence_boost_from_people_who_used/" /><updated>2023-01-27T16:34:38+00:00</updated><published>2023-01-27T16:34:38+00:00</published><title>Needing a confidence boost from people who used to be super skinny.</title></entry><entry><author><name>/u/quackyouleab</name><uri>https://www.reddit.com/user/quackyouleab</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hey, I got into bodyweight recently (5 months) and I am at a point where I think I need deloading (my joints are tired) but I&#39;m not sure how to approach this.</p> <p>I came to these options;</p> <p>-reduce number of sets by half -reduce number of reps by half -reduce frequency like spacing out each day with one light cardio day in between, training each muscle group once during deload week -do one exercise of each muscle group 3 days during deload week</p> <p>each of these option with emphasis on the recovery part.</p> <p>However I am not sure which approach would be the best, here is my usual training schedule;</p> <p>DAY 1(Pull);</p> <p>Sometimes handstand (10min chest to wall, trying to balance) 4x5-8 Pull ups or Chin ups (more if chin ups, soon to add weight) 3x6-8 Ring Arc Rows 3x10-12 Ring Facepull Dragon flag progression (4x4 single leg negatives atm)</p> <p>DAY 2(Legs);</p> <p>5x5 Front Squat 3x8 Romanian Deadlift 3x8 Single leg Hip Thrust 3x8-12 Back Hyperextension</p> <p>DAY 3(Push);</p> <p>10min handstand 5xsub max hold L-Sit 4x5-8 Pike PU(progressing toward handstand pu) 4x5 Leaned forward PU (I don&#39;t think I would call it PPPUs for now, I try to lean more forward every session) 3x8 Weighed Dips</p> <p>DAY 4(Active rest);</p> <p>10min handstand, 5x L-Sit attempts, Stretches, mobility work </p> <p>DAY 5(Pull);</p> <p>Front lever progression (Adv. Tucked) 3x8 Assisted Pull ups 3x6-8 Ring Arc Rows 2x10-12 Ring Facepull Dragon flag progression</p> <p>DAY 6(Legs);</p> <p>4x6-8 Pistol Squats 4x8-10 Single leg RDL 4x8 Bulgarian Split Squat 3x10-12 Standing single leg calves raises 4x8-10 Leg lift (compression work for L-sit, straddle and straight legs)</p> <p>DAY 7(Push);</p> <p>Same as day 3</p> <p>DAY 8(Active rest);</p> <p>Same as day 4</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/quackyouleab"> /u/quackyouleab </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10n6j7y/deloading/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10n6j7y/deloading/">[comments]</a></span></content><id>t3_10n6j7y</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10n6j7y/deloading/" /><updated>2023-01-28T04:52:16+00:00</updated><published>2023-01-28T04:52:16+00:00</published><title>Deloading</title></entry><entry><author><name>/u/Dradonus</name><uri>https://www.reddit.com/user/Dradonus</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hello. I am pushing just over 500 pounds and would like some help on low impact, exercise to do that takes my weight into consideration. I have already had a lot of people tell me it is more my diet, so I will let you know now: it isn&#39;t. I was pushing 600, and getting rid of soda and being more conscious of what I ate got me to lose the first 100. I am at a plateau and need to do more activity now. I will admit, I am pretty much sitting at the computer all-day type of guy. I WAH, and a gamer. so I am looking to do one, maybe two 15-30 minute workouts, one at the beginning of the day, and another at the end of the day. I am still trying to get myself to walk more. Anything helps. thank you.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Dradonus"> /u/Dradonus </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10m4fw6/super_morbidly_obese_looking_for_an_athome/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10m4fw6/super_morbidly_obese_looking_for_an_athome/">[comments]</a></span></content><id>t3_10m4fw6</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10m4fw6/super_morbidly_obese_looking_for_an_athome/" /><updated>2023-01-26T22:25:14+00:00</updated><published>2023-01-26T22:25:14+00:00</published><title>Super Morbidly Obese looking for an at-home exercise to do</title></entry><entry><author><name>/u/surpluscat</name><uri>https://www.reddit.com/user/surpluscat</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Not sure if this is the right place put <a href="/r/barefoot">r/barefoot</a> is not the right place so hopefully someone here can help me. I use the Recover app sometimes and one of the routines they have given me is for foot mobility. I have discovered that I have absolutely no sense of the muscles in my foot. </p> <p>The first exercise is alternating raising your big toe and then all of your small toes. For me it&#39;s all five of my toes or none of my toes. Does anyone have any suggestions for how I can build connections between my toes and motor neurons?</p> <p>So far the only thing I&#39;ve thought of to do is a variation of how I taught myself to raise one eyebrow. So if I need to raise only my big toe I stand on my little toes and hope that eventually the connection will be made to just the toe that is actually moving and not the ones being squished. This is not particularly comfortable so I would welcome any suggestions people might have.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/surpluscat"> /u/surpluscat </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mcj5g/building_brainmuscle_connections/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mcj5g/building_brainmuscle_connections/">[comments]</a></span></content><id>t3_10mcj5g</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10mcj5g/building_brainmuscle_connections/" /><updated>2023-01-27T04:53:55+00:00</updated><published>2023-01-27T04:53:55+00:00</published><title>Building brain-muscle connections?</title></entry><entry><author><name>/u/Severe_Mechanic8745</name><uri>https://www.reddit.com/user/Severe_Mechanic8745</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>To you folks out there who have a hard time sleeping, how does working out go for you? Have suffered with insomnia forever, it used to be worse where 2-3 hours was the norm, it takes me hours to sleep and/or I wake up in the middle of the night and can&#39;t fall asleep. I&#39;ve tried optimizing everything(going to bed at the same time, avoiding screens, even melatonin works sometimes but doesn&#39;t help with randomly waking up).</p> <p>Currently been on 4-5 hours of sleep for a few days now, I personally wouldn&#39;t sweat over it too much if it was a scheduling thing but I have the time to sleep but I just.. can&#39;t? Been at this working out thing for a while but I&#39;m assuming bad sleep+ inconsistency messed with me. Was going great the last few months or so but man this sleep stuff is super demotivating, it feels like I can give it my all in the gym but I&#39;ll end up getting nowhere simply due to my messed up sleep.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Severe_Mechanic8745"> /u/Severe_Mechanic8745 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10locyw/working_out_with_insomnia/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10locyw/working_out_with_insomnia/">[comments]</a></span></content><id>t3_10locyw</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10locyw/working_out_with_insomnia/" /><updated>2023-01-26T09:55:28+00:00</updated><published>2023-01-26T09:55:28+00:00</published><title>Working out with insomnia?</title></entry><entry><author><name>/u/ZtorMiusS</name><uri>https://www.reddit.com/user/ZtorMiusS</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I have a question, and it&#39;s all in the title. I can do forearm assisted one arm pull up both arms. Also, yes, i can do bar dips, i do weighted dips with 8-10 kilos (i didn&#39;t weight it, it&#39;s a bag full of books, i only know that because is heavier than a bottle of 6,25 litros).<br/> So, the question is, do i need more pull strength, or push strength? and if the answer is negative, is it all on my technique? all i can do is the typical chicken wing muscle up.<br/> Also i think i can do explosive pull ups at chest height, but i don&#39;t remember if that&#39;s true at all since i don&#39;t try that exercise since one month and i only did it like 2 - 4 times only for review my pull strength. I will not try that exercise now since i have an injury in my elbow, lol.<br/> Sorry for my english, i&#39;m from Argentina so i&#39;m not a native speaker.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/ZtorMiusS"> /u/ZtorMiusS </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10m74yr/i_can_do_forearm_assisted_one_arm_pull_up_both/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10m74yr/i_can_do_forearm_assisted_one_arm_pull_up_both/">[comments]</a></span></content><id>t3_10m74yr</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10m74yr/i_can_do_forearm_assisted_one_arm_pull_up_both/" /><updated>2023-01-27T00:23:47+00:00</updated><published>2023-01-27T00:23:47+00:00</published><title>I can do forearm assisted one arm pull up both arms, but can't muscle up.</title></entry><entry><author><name>/u/Worst_Lee_Sin_NA</name><uri>https://www.reddit.com/user/Worst_Lee_Sin_NA</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hi BWF,</p> <p>Been lurking this sub on and off for a few years now but only really decided to take calisthenics seriously maybe 4-5 months ago after deciding it was time to stop making excuses to not work out. </p> <p>&nbsp;</p> <p>I&#39;ve managed to go from 5&#39;11 142 lbs to hovering around 158 lbs since then(For the past 6-7 years I barely ever worked out and always went to bed hungry so my weight felt like it skyrocketed with just a slight caloric surplus, until recently where weight gain has been a little slower). I stayed decently lean, and have made great gains but I feel like now that I&#39;m at a more normal weight and level of strength, my gains have plateau&#39;d from my &quot;do whatever I feel like doing&quot; routine which was basically just doing a full-body workout 4-5x a week. My ideal weight is anywhere from 170-180 with 12-15% bodyfat and if I had to guess honestly I&#39;d say I&#39;m probably around 18% at the moment. </p> <p>&nbsp;</p> <p>I&#39;ve been on a [push, pull, legs, push, pull] split with two rest days thrown inbetween for the past couple of weeks now and I&#39;d like to hear some thoughts on my current routine and how to improve it for my goals of hypertrophy, strength, and skill. I&#39;m aiming for a certain body aesthetic while wanting to do all the typical cool calisthenics moves. I saw the comprehensive front lever video the other day from Doctor Yaad and that video is absolutely amazing but it got me unsure of how viable my own routine is since he splits his training into several weeks dedicated to hypertrophy, and several weeks dedicated to skill. Right now I&#39;m training expecting strength, hypertrophy, and skill gains. Is this suboptimal training?</p> <p>This is all based on what I&#39;m actually able to do.</p> <p>&nbsp;</p> <p>PUSH:</p> <p>&nbsp;</p> <p>3x8 Pike Push-Up</p> <p>2x20 Decline Push-Up (I plan to get this to the 8-12 range through adding weight or going slower, and then maybe make it 3 sets)</p> <p>3x10s Planche Lean</p> <p>3x Frogstand to failure (I always lose balance within a few seconds so it&#39;s not muscular failure)</p> <p>&nbsp;</p> <p>PULL: </p> <p>3x8 Wide Pull-up</p> <p>3x5 Explosive Pull-up</p> <p>3x10s Front Lever Progression</p> <p>3x2 Skin the Cat</p> <p>&nbsp;</p> <p>LEGS:</p> <p>3x5 Assisted Pistol Squat</p> <p>3x5 Kneeling Quad Press</p> <p>3x5 Shrimp Squat</p> <p>&nbsp;</p> <p>PUSH:</p> <p>3x8 Pike Push-Up</p> <p>3x8 Ring Dips</p> <p>3x5 Archer Push-Up</p> <p>3x Frogstand to failure</p> <p>&nbsp;</p> <p>PULL: Same as first pull day. Might add in ring rows since a lot of people seem to recommend it.</p> <p>&nbsp;</p> <p>I also throw in abs at the end of every session</p> <p>&nbsp;</p> <p>ABS:</p> <p>3x10s L-Sit(Hanging or on parallel bars depending on push/pull day)</p> <p>3x10s Hollow Body Hold</p> <p>3x10s Superman Plank</p> <p>3x3 Hanging Leg Raises to the bar</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Worst_Lee_Sin_NA"> /u/Worst_Lee_Sin_NA </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mc99i/trying_to_optimize_my_routine_and_just_learn_more/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10mc99i/trying_to_optimize_my_routine_and_just_learn_more/">[comments]</a></span></content><id>t3_10mc99i</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10mc99i/trying_to_optimize_my_routine_and_just_learn_more/" /><updated>2023-01-27T04:38:37+00:00</updated><published>2023-01-27T04:38:37+00:00</published><title>Trying to optimize my routine and just learn more about calisthenics/training</title></entry><entry><author><name>/u/AutoModerator</name><uri>https://www.reddit.com/user/AutoModerator</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Welcome to the <a href="https://www.reddit.com/r/bodyweightfitness/">r/bodyweightfitness</a> Daily Discussion thread!</p> <p>This is the place to post simple questions, anecdotes, achievements, or just about anything that&#39;s on your mind related to fitness!</p> <p><strong>Reminders:</strong></p> <ul> <li>Read the <a href="http://www.reddit.com/r/bodyweightfitness/wiki/faq">FAQ</a> as your question may be answered there already.</li> <li>Our two main beginner routines are the <a href="https://www.reddit.com/r/bodyweightfitness/comments/kofo8l/bwf_primer_buildup_community_event_day_1_happy/">BWF Primer Routine</a> and the <a href="https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwsf/">Bodyweight Strength Foundation (BWSF) Routine</a>. If you want a gentle introduction to exercise for the first time, check out the Primer! Otherwise look at <a href="https://nick-e.com/wp-content/uploads/2022/12/Inverted-Row-Progression-1.png">this flow-chart</a> to decide which one is appropriate for you.</li> <li>Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.</li> </ul> <p><strong>DISCORD SERVER:</strong></p> <p>Our <a href="https://discord.gg/bwf">Discord</a> server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!</p> <p>---</p> <p>If you&#39;d like to look at previous Discussion threads, <a href="https://www.reddit.com/r/bodyweightfitness/search?q=Daily+Discussion+and+Beginner&amp;sort=new&amp;restrict_sr=on">click here.</a></p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/AutoModerator"> /u/AutoModerator </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lvvn5/rbwf_daily_discussion_thread_for_january_26_2023/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lvvn5/rbwf_daily_discussion_thread_for_january_26_2023/">[comments]</a></span></content><id>t3_10lvvn5</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10lvvn5/rbwf_daily_discussion_thread_for_january_26_2023/" /><updated>2023-01-26T16:30:11+00:00</updated><published>2023-01-26T16:30:11+00:00</published><title>r/BWF - Daily Discussion Thread for January 26, 2023</title></entry><entry><author><name>/u/Gas-Programmatically</name><uri>https://www.reddit.com/user/Gas-Programmatically</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I do a combination of dumbbells and bodyweight for my regular strength routine, but I also like to do more basic types of things just to keep moving and feel my body. Lately I have discovered radio calisthenics, a type of exercise apparently popular in some Asian countries. Here is an example video I have been using: <a href="https://www.youtube.com/watch?v=_FcrGLCHT08">RADIO TAISO - ラジオ体操</a></p> <p>Does anyone else enjoy this kind of thing? It obviously does not train strength in any sense. If anything, it probably trains mobility and MAYBE borderline cardio. But I think it is fun, and find that I feel pretty good afterwards. </p> <p>I wonder if there is a separate term to refer to these types of calisthenics as distinct from things like pushups/pullups. I think it would be awesome if there were more difficult variations of different movements, and maybe even progressions, but I have no idea what &quot;difficult&quot; movement-calisthenics would even look like. I have been thinking about trying to develop something like that, if anyone would be interested in such a project. </p> <p>Thoughts?</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Gas-Programmatically"> /u/Gas-Programmatically </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lpoon/movementmobility_based_calisthenics_radio/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lpoon/movementmobility_based_calisthenics_radio/">[comments]</a></span></content><id>t3_10lpoon</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10lpoon/movementmobility_based_calisthenics_radio/" /><updated>2023-01-26T11:27:18+00:00</updated><published>2023-01-26T11:27:18+00:00</published><title>Movement/Mobility based Calisthenics (Radio Calisthenics/Taiso)</title></entry><entry><author><name>/u/ThanDrazz</name><uri>https://www.reddit.com/user/ThanDrazz</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Someone to give me workout regimen, with body weight and cardio, and a diet. I want to pay monthly. My goal is to lose about 20-30 lbs in 6-12 months, and find a healthy, sustainable way of being healthy and looking in shape. I&#39;m 5&#39;8&quot; and 180 lbs. I want weekly check ins and critiques, and tweaking of my plan. I&#39;m willing and happy to do some weight training, but I want to focus on body weight. I&#39;m willing to pay ahead 2-4 months ahead and if I don&#39;t follow thru, you keep the money, depending on your credentials. I&#39;ll sign a contract for that if you want, or it can be an in writing agreement. I need the accountability and guidance. You don&#39;t have to live near me, because I want it to be completely online.. videos and photos...but I do want someone involved and someone who takes interest, and, preferably, has experience in training. I want a mix of workouts I can do at home and gym, and I&#39;m willing to join in hobbies like MMA, yoga or boxing as a supplement.. literally trying to get healthy. If this interests you at all, please message me. I&#39;m very flexible on all the &quot;stipulations&quot; and just want to find a trainer who works for me</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/ThanDrazz"> /u/ThanDrazz </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ln762/looking_for_an_online_trainer/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ln762/looking_for_an_online_trainer/">[comments]</a></span></content><id>t3_10ln762</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10ln762/looking_for_an_online_trainer/" /><updated>2023-01-26T08:27:18+00:00</updated><published>2023-01-26T08:27:18+00:00</published><title>Looking for an online trainer</title></entry><entry><author><name>/u/SkipX</name><uri>https://www.reddit.com/user/SkipX</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I&#39;m definitely not the first one that thought of this so I would like to know if there is scientific reasoning and whether it makes sense: </p> <p>So because far as I know the most important reps are the last few just before failure then why even rest? Ok, stupid question but what would be the effectiveness of such a workout: </p> <p>Do push-ups until near failure as normal (about 25 full range of motion for me).<br/> Then wait a few seconds, say 3, and do another push-up.<br/> Repeat the wait 3s and single push-up until you can&#39;t do even a single one.<br/> Vary rest time dynamically so you can always only perform one repetition. </p> <p>Does anyone have an idea of how effective such a workout would be compared to a more normal training regiment of say 3 sets to near failure? I&#39;d be interested in knowing if that would result in more endurance or more strength focus compared to the 3 sets. It should definitely at least do something different I&#39;d guess.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/SkipX"> /u/SkipX </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lajmp/doing_only_nearfailure_reps/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lajmp/doing_only_nearfailure_reps/">[comments]</a></span></content><id>t3_10lajmp</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10lajmp/doing_only_nearfailure_reps/" /><updated>2023-01-25T21:39:47+00:00</updated><published>2023-01-25T21:39:47+00:00</published><title>Doing only near-failure reps</title></entry><entry><author><name>/u/SGTPEPPER_27</name><uri>https://www.reddit.com/user/SGTPEPPER_27</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I was looking around the sub and stumbled upon this <a href="https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit?usp=sharing">excel sheet</a> by <a href="/u/shellerik">u/shellerik</a></p> <p>My question is, what was the basis of the vertical push and horizontal pull having 2 more subcategories while the horizontal push and vertical pull don’t?</p> <p>I’ve scoured the internet and only came across the 3 planes of motion, biomechanics of the joint, and the functional movement patterns (where it includes push and pull and went so far as dividing it horizontally and vertically) but made no mention of the other subcategories aside.</p> <p>I guess I am just looking for the missing link that ties all of them together.</p> <p>TLDR: why are there 2 subcategories under V. Push and H. Pull but the other two doesn’t have it? Could you point me to a specific reference where I can do further a reading?</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/SGTPEPPER_27"> /u/SGTPEPPER_27 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ll85s/question_about_the_bodyweight_progression_chart/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ll85s/question_about_the_bodyweight_progression_chart/">[comments]</a></span></content><id>t3_10ll85s</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10ll85s/question_about_the_bodyweight_progression_chart/" /><updated>2023-01-26T06:13:22+00:00</updated><published>2023-01-26T06:13:22+00:00</published><title>Question about the bodyweight progression chart</title></entry><entry><author><name>/u/clemmat85</name><uri>https://www.reddit.com/user/clemmat85</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Good day people of BWF! I have a question:</p> <p>How exhausted should I be after finishing a serie, or workout?</p> <p>I (M37), after a period of inactivity due to little kids and well...lazyness, started to train again at the beginning of the year. I completed the Build-Up Phase Routine and moved on with the BWF Primer Routine. So far so good but I notice that I am not really challenged by all exercises in the same way I am currently at this point:</p> <p>- <strong>Dead Bugs</strong> 3x10 --- Lev. 2 - 90 degrees heel taps - not feeling it much but I&#39;m aware I need to master bracing</p> <p>- <strong>Bird Dogs</strong> 3x10 --- Lev. 2a arm lifts - not feeling it much but I&#39;m aware I need to master the technique</p> <p>- <strong>Push Up</strong> 3x9 --- Floor Push ups - I definitely feel it and I couldn&#39;t do 1 more rep</p> <p>- <strong>Inv. Rows</strong> 3x9 --- 45 degrees angle - I could do more reps but don&#39;t know if I could at a different angle</p> <p>- <strong>Squat</strong> 3x12 --- Normal squats -- I feel I could do more reps</p> <p>- <strong>Glute Bridge</strong> 3x12 --- Normal bridges -- I feel I could do more reps</p> <p><strong>TLDR</strong>Should I strive for exhaustion at the end of any exercises or just be patient and follow the progression workout after workout until I reach what is the limit of my body? On one hand I really want my workouts to be as effective as possible, on the other I am worried of injuries because I know that injuries kill progression.</p> <p>Thank you all for any input you can provide!</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/clemmat85"> /u/clemmat85 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kxoym/how_exhausted_should_i_be_after_finishing_a_serie/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kxoym/how_exhausted_should_i_be_after_finishing_a_serie/">[comments]</a></span></content><id>t3_10kxoym</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10kxoym/how_exhausted_should_i_be_after_finishing_a_serie/" /><updated>2023-01-25T12:39:17+00:00</updated><published>2023-01-25T12:39:17+00:00</published><title>How exhausted should I be after finishing a serie, or workout?</title></entry><entry><author><name>/u/ayymuhd</name><uri>https://www.reddit.com/user/ayymuhd</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>hey guys, relatively new to this page. Basically i’ve been working out in the gym for a while, would consider myself an intermediate lifter. Was just thinking of swapping over to BWF for a change. I have already implemented some form of bodyweight work in my gym routine like weighted pull-ups and dips at arnd 15kg extra. What’s a good routine i can do? my goals are not that crazy like doing 360 muscle-ups and what not. i just wanna be strong and “functional” or “athletic” as some might say.</p> <p>P.S i have a weighted vest at home at around 10 kg. hopefully it’s useful in yr recommendations.</p> <p>Thank you!!!</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/ayymuhd"> /u/ayymuhd </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l848b/transitioning_from_gym_to_calisthenics/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l848b/transitioning_from_gym_to_calisthenics/">[comments]</a></span></content><id>t3_10l848b</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10l848b/transitioning_from_gym_to_calisthenics/" /><updated>2023-01-25T20:01:26+00:00</updated><published>2023-01-25T20:01:26+00:00</published><title>transitioning from gym to calisthenics</title></entry><entry><author><name>/u/Murky-Intern-8782</name><uri>https://www.reddit.com/user/Murky-Intern-8782</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>So, I am wondering if anyone has any advice or insight on how to implement rope climbing into a calisthenic routine? Right now I do a pretty standard upper/lower split 4 session a week program. I imagine that a few sets of climbs would be set as your main moment at the start of the training session, but I am struggling with what supplemental lifts/movements and how much volume I can/should really add afterwards. I&#39;m wary of adding too much volume/intensity as rope climbing is pretty intense and can contribute to joint pain. Any advice is appreciated.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Murky-Intern-8782"> /u/Murky-Intern-8782 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l2oue/rope_training/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l2oue/rope_training/">[comments]</a></span></content><id>t3_10l2oue</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10l2oue/rope_training/" /><updated>2023-01-25T16:27:12+00:00</updated><published>2023-01-25T16:27:12+00:00</published><title>Rope Training</title></entry><entry><author><name>/u/Trackerbait</name><uri>https://www.reddit.com/user/Trackerbait</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>My trusty doorway pullup bar, now several years old, is holding up fine in the metal parts, but the squishy black foam grips that came wrapped around the handles have begun to crumble, forcing me to cut them off.</p> <p>This leaves me with narrow metal tubes in slick clear coating. I tried doing my pullups without any grippy material and soon got blisters, so I think I need to fashion new grips for the bar. What should I use? </p> <p>I&#39;m thinking that rubber grippy stuff they put under carpets would work, but I kind of want to try leather. I don&#39;t want to use duct tape because it would leave a sticky residue. Open to suggestions.</p> <p>Thanks to y&#39;all crafty people.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Trackerbait"> /u/Trackerbait </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lah1l/need_to_choose_a_new_grip_material_for_pullup_bar/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10lah1l/need_to_choose_a_new_grip_material_for_pullup_bar/">[comments]</a></span></content><id>t3_10lah1l</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10lah1l/need_to_choose_a_new_grip_material_for_pullup_bar/" /><updated>2023-01-25T21:36:46+00:00</updated><published>2023-01-25T21:36:46+00:00</published><title>Need to choose a new grip material for pullup bar</title></entry><entry><author><name>/u/Snowmerdinger7</name><uri>https://www.reddit.com/user/Snowmerdinger7</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hey bwf, have a fun little recommendation for you guys wanting to get a different training stimulus. Hang up two ring straps and put some kind of bar or rod that can securely support your body weight through the straps to make a trapeze swing. For a greater degree of difficulty (and security so that the bar doesn&#39;t slip out of the straps) you can make a free spinning one with a wooden rod and swivel eye screws through the ends that attach to carabiners + the straps. It&#39;s hard to explain but it has a completely different feeling than rings or bar work, you have to stabilize so hard to not start swinging. Going chest to bar on a free spinning one will wreck you even if you&#39;ve been at this a while like me. Encourage you guys to try it out, of course be careful and be certain in the integrity of your setup before attempting it.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/Snowmerdinger7"> /u/Snowmerdinger7 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kz8m0/want_to_mix_things_up_trapeze_bar_work/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kz8m0/want_to_mix_things_up_trapeze_bar_work/">[comments]</a></span></content><id>t3_10kz8m0</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10kz8m0/want_to_mix_things_up_trapeze_bar_work/" /><updated>2023-01-25T13:59:40+00:00</updated><published>2023-01-25T13:59:40+00:00</published><title>Want to Mix Things Up? - Trapeze Bar Work</title></entry><entry><author><name>/u/AutoModerator</name><uri>https://www.reddit.com/user/AutoModerator</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Welcome to the <a href="https://www.reddit.com/r/bodyweightfitness/">r/bodyweightfitness</a> Daily Discussion thread!</p> <p>This is the place to post simple questions, anecdotes, achievements, or just about anything that&#39;s on your mind related to fitness!</p> <p><strong>Reminders:</strong></p> <ul> <li>Read the <a href="http://www.reddit.com/r/bodyweightfitness/wiki/faq">FAQ</a> as your question may be answered there already.</li> <li>Our two main beginner routines are the <a href="https://www.reddit.com/r/bodyweightfitness/comments/kofo8l/bwf_primer_buildup_community_event_day_1_happy/">BWF Primer Routine</a> and the <a href="https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwsf/">Bodyweight Strength Foundation (BWSF) Routine</a>. If you want a gentle introduction to exercise for the first time, check out the Primer! Otherwise look at <a href="https://nick-e.com/wp-content/uploads/2022/12/Inverted-Row-Progression-1.png">this flow-chart</a> to decide which one is appropriate for you.</li> <li>Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.</li> </ul> <p><strong>DISCORD SERVER:</strong></p> <p>Our <a href="https://discord.gg/bwf">Discord</a> server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!</p> <p>---</p> <p>If you&#39;d like to look at previous Discussion threads, <a href="https://www.reddit.com/r/bodyweightfitness/search?q=Daily+Discussion+and+Beginner&amp;sort=new&amp;restrict_sr=on">click here.</a></p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/AutoModerator"> /u/AutoModerator </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l2rer/rbwf_daily_discussion_thread_for_january_25_2023/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10l2rer/rbwf_daily_discussion_thread_for_january_25_2023/">[comments]</a></span></content><id>t3_10l2rer</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10l2rer/rbwf_daily_discussion_thread_for_january_25_2023/" /><updated>2023-01-25T16:30:11+00:00</updated><published>2023-01-25T16:30:11+00:00</published><title>r/BWF - Daily Discussion Thread for January 25, 2023</title></entry><entry><author><name>/u/MegaPentra</name><uri>https://www.reddit.com/user/MegaPentra</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I used to have the same workout routine everyday (I&#39;m doing only Calishtenics) and tried doing the basics, but now I tried to make a better one: (I also add the progressions)</p> <p>Day 1. Chest + Back</p> <p>-Warmup 3× -Pull Ups, Progression to Weighted -Decline Pushups, Progression to Weighted -Chin Ups, Progression to Weighted -Diamond Push Ups, Progression to Weighted -A resistence band back exercise -Archer Push Ups, Progression to One Arm Push Ups</p> <p>Day 2. Legs + Core/Abs</p> <p>-Warmup 3× -High Leg Raises, Progression to Toe To Bar, to Weighted -Assisted Pistol Squads, Progression to not assisted -L-Sit max hold, Progression to Weighted -Bulgarian Split Squads, Progression to Weighted -Weighted Calf Raises, Progression adding more weight -Front Lever Pulls, Progression better Form</p> <p>Day 3. Shoulders + Arms + Gripstrength</p> <p>-Warmup 3× -One Arm Deadhang max hold, Progression to Weighted -Pike Push Ups, Progression to HSPU -Dips, Progression to Weighted -90° Hold max, Progression to Weighted -Chin Ups, Progression to Weighted -Planche on Dipbar max hold, Progression to better Form</p> <p>Day 4. Restday + Cardio</p> <p>+</p> <p>Every evening stretching and working on mobility. Can I rock this?</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/MegaPentra"> /u/MegaPentra </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ktpm9/can_somebody_give_my_advice_on_my_trainings/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10ktpm9/can_somebody_give_my_advice_on_my_trainings/">[comments]</a></span></content><id>t3_10ktpm9</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10ktpm9/can_somebody_give_my_advice_on_my_trainings/" /><updated>2023-01-25T08:13:19+00:00</updated><published>2023-01-25T08:13:19+00:00</published><title>Can somebody give my advice on my Trainings Plan/Split?</title></entry><entry><author><name>/u/mikeey2347</name><uri>https://www.reddit.com/user/mikeey2347</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Hey guys</p> <p>Been training calisthenics now for about a month straight, feel free to check out my previous posts here to get an idea of my progress, I am coming from weight lifting and just wanted to know if I am using optimal exercises here - sometimes I can&#39;t really feel the excercises, but I guess soreness isn&#39;t always a sign of a good workout!</p> <p>My split at the moment is Push, Pull, Arms, Chest/Back, Legs. In that order, this is what I did for when I was lifting weights and progressed insanely well.</p> <p>So my question is, am I using the best exercises? - <strong>note: I am doing handstand and human flag practice at the end of the sessions.</strong></p> <p><strong>PUSH DAY: (Chest, Shoulders, Triceps)</strong></p> <p><strong>CHEST:</strong></p> <p>4x Pushups, 1st set at a normal pace, 2nd set explosive, 3rd set clap pushups, 4th set slow, controlled. 10-12 reps.</p> <p>4x Incline pushups - same as above - WORTH NOTING, I do not seem to feel much out of these, is there a better way to train upper chest? 10-12 reps</p> <p>4x Decline pushups, these feel great depending on the amount of elevation - 10-12 reps.</p> <p>4x Dips, adding 10kg weight each set, starting with no weight on first set. 10-12 reps (incls. triceps)</p> <p><strong>SHOULDERS:</strong></p> <p>4x Pike Pushups - 10-12 reps</p> <p>4x Elevated Pike Pushups - 10-12 reps</p> <p>3x back levers - till failure</p> <p>I am working on Handstands, so maybe about 10-20 mins of handstands?</p> <p><strong>TRICEPS:</strong></p> <p>4x Diamond Pushups - 10-12 reps</p> <p>4x Muscle ups - 7-10 reps</p> <p>3x Bench Dips - 10 reps</p> <p>3x L Sit/Parallette Planche (tucked) to failure (not sure how much this works triceps in all honesty)</p> <p><strong>PULL DAY: (BACK AND BICEPS)</strong></p> <p><strong>BACK:</strong></p> <p>4x Muscle ups - 7-10 reps</p> <p>4x Wide pullups - add 5-10kg weight per set, first set no weight - 10 reps</p> <p>4x Inverted row (feet elevated) - 10 reps</p> <p>3x Back Lever to failure</p> <p><strong>BICEPS:</strong></p> <p>4x Chin ups - first set no weight, adding 10kg weight thereafter - 10 reps</p> <p>4x Commando pullups - 8-10 reps</p> <p>4x Close grip pull up - 10-12 reps</p> <p>&#x200B;</p> <p>So that&#39;s pretty much it, for legs I am still primarily hitting weights, for chest/back and arms I am just doing a mix of the above.</p> <p>Any advice is greatly appreciated! I am finding calisthentics great so far, just a bit overwhelming as there is literally a never ending list of excercises!</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/mikeey2347"> /u/mikeey2347 </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kwqxw/is_my_split_optimal/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kwqxw/is_my_split_optimal/">[comments]</a></span></content><id>t3_10kwqxw</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10kwqxw/is_my_split_optimal/" /><updated>2023-01-25T11:43:01+00:00</updated><published>2023-01-25T11:43:01+00:00</published><title>Is my split optimal?</title></entry><entry><author><name>/u/IHearTheAgniKaiTheme</name><uri>https://www.reddit.com/user/IHearTheAgniKaiTheme</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I&#39;m referring to this video: <a href="https://www.youtube.com/watch?v=uW471en_990&amp;t=155s">https://www.youtube.com/watch?v=uW471en_990&amp;t=155s</a> but it seems like a popular video on this sub.</p> <p>I&#39;ve begun last month as a noob (sorta. I could never stick with a routine, but I find that I really enjoy the circuit training he recommends. It wears me out. I haven&#39;t been doing it long enough to see noticeable results, but I&#39;m really excited to see what I can do after doing this program long term).</p> <p>Pics are preferred but not necessary. I&#39;d like to hear about experiences of long term users of this style training.</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/IHearTheAgniKaiTheme"> /u/IHearTheAgniKaiTheme </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kjgtz/how_has_your_body_composition_changed_after_doing/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kjgtz/how_has_your_body_composition_changed_after_doing/">[comments]</a></span></content><id>t3_10kjgtz</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10kjgtz/how_has_your_body_composition_changed_after_doing/" /><updated>2023-01-24T23:17:03+00:00</updated><published>2023-01-24T23:17:03+00:00</published><title>How has your body composition changed after doing a minimalist routine like the one K Boges recommended?</title></entry><entry><author><name>/u/MegaPentra</name><uri>https://www.reddit.com/user/MegaPentra</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>I want to share something I realized a few months ago and want to use it as motivation or open ground for discussion. If you you&#39;re not fit (like I used to be sooo long time in completly different shapes) it&#39;s completly normal to hate Calishtenics and fitness in general. I used to hate it, but pushed myself into new limits until I reached a point where pushups become easy, and after that even fun. Pull ups became fun, all the basics became fun, doing new stuff is fun, because you&#39;ll feel extremely better in your body. Trust the progress and trust me when I say, that you&#39;ll eventually fall in love with any kind of fitness once you become good in it. Don&#39;t say fitness isn&#39;t for you, because you don&#39;t have fun doing it. The fun is not the beginning and sometimes even not the fitness itself, but the reflection in the mirror you finally like, the new move you can show to your family, the feeling of relieve after you know you did the right thing. Start you journey now if you haven&#39;t already and always remember consistency is key. Now drop down and gimme 20!</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/MegaPentra"> /u/MegaPentra </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10jgz7z/yes_fitness_becomes_more_fun_the_better_you_are/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10jgz7z/yes_fitness_becomes_more_fun_the_better_you_are/">[comments]</a></span></content><id>t3_10jgz7z</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10jgz7z/yes_fitness_becomes_more_fun_the_better_you_are/" /><updated>2023-01-23T16:46:11+00:00</updated><published>2023-01-23T16:46:11+00:00</published><title>Yes, fitness becomes more fun the better you are at it.</title></entry><entry><author><name>/u/mt5z</name><uri>https://www.reddit.com/user/mt5z</uri></author><category term="bodyweightfitness" label="r/bodyweightfitness"/><content type="html"><!-- SC_OFF --><div class="md"><p>Tl;dr - question is in the title</p> <p>Details:</p> <p>I&#39;ve found a progressive pullup program, that supposes to take me from 5-10 (my current max is 9-10) to 20 pullups in a row in 6 weeks, created by FitnessFAQ ( <a href="https://youtu.be/RMtlbOIBAY0">https://youtu.be/RMtlbOIBAY0</a> ). I&#39;ve been always sceptical about programs with fixed number of reps in it, as what I&#39;ve learned to trigger hypertrophy you must take the muscles close to failure, and programs tend to start very easy. So does this one. BUT I need to reset myself, as I have a feeling that I grinded too hard, my joints hurt and I don&#39;t see any significant progress, so I&#39;ve figured that maybe is time to trust a professional...</p> <p>For reference, I&#39;ve been doing inconsistent trainings for a year, had a two months break and then for about 6 months started to work out consistently. As said, I can do 9-10 clean pullups (but I used to do 14 before consistent working... it might be due to the fact that I had a bar high enough to keep my whole body straight, and now I must bend my knees...), and 17-19 dips.</p> <p>I haven&#39;t started the program yet, I&#39;d like to get some answers first.</p> <p>Program is made to train 3 times a week and it goes like this:</p> <p>Week 1: 3 days x 6 sets x 5 reps </p> <p>W2: 2 days x 3x8 + 1x6, 1 day 3 x 9-10 reps</p> <p>W3: 2 days x 6x6, 1 day 5 x 6-8</p> <p>W4: 3 days x 3x 10-12 reps </p> <p>W5: 3 days x 2 x 10-15 reps</p> <p>W6: 3 days x 3 x 10-15 reps</p> <p>What worries me is the big leap between week 3rd and 4th. I mean, I could easily complete week 3 (in my last pullup workout I did 9-9-8-8-7-5), but to complete week 4, I would have to stop by 8th-9th rep, rest 20-30 seconds and force those 2-4 reps more, and as far as I understand, the goal is to do all sets without letting the bar go.</p> <p>So maybe it&#39;s a trust issue, of it&#39;s really worth it. I mean, I don&#39;t want to waste my time. From the other hand, doing what I thought was right, wasn&#39;t really the best option either. </p> <p>What do you think, is this doable, reasonable program that have a chance to work and really progress me somewhat closer to 20 clean reps in a row, although it starts so easy? And the question from the beginning: do I just repeat a workout untill I complete given numbers, if I fail to do it on a first attempt?</p> <p>And maybe it makes sense to modify it; start from week 3, repeat it twice and then try to go further?</p> <p>And another very important question: will it be a good idea to do 2 or 3 sets of inverted rows after pullups, just to get more volume, or should I focus on those pullups exclusively? But it seems so little, for last months I&#39;ve been doing 3 sets of weighted chins, followed by 3 sets of myo reps inverted rows, every two or three days... But than again, it didn&#39;t work that great.</p> <p>Sorry, I&#39;m just confused, trying to work my way out of beginner stage. Any advice will be appreciated.</p> <p>Also: do you think does it makes sense to apply this program to weighted dips, heavy enough to fail before 10 reps?</p> </div><!-- SC_ON --> &#32; submitted by &#32; <a href="https://www.reddit.com/user/mt5z"> /u/mt5z </a> <br/> <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kdq0m/if_i_cant_complete_prescribed_number_of_reps_in_a/">[link]</a></span> &#32; <span><a href="https://www.reddit.com/r/bodyweightfitness/comments/10kdq0m/if_i_cant_complete_prescribed_number_of_reps_in_a/">[comments]</a></span></content><id>t3_10kdq0m</id><link href="https://www.reddit.com/r/bodyweightfitness/comments/10kdq0m/if_i_cant_complete_prescribed_number_of_reps_in_a/" /><updated>2023-01-24T19:24:29+00:00</updated><published>2023-01-24T19:24:29+00:00</published><title>If I can't complete prescribed number of reps in a program, do I repeat a workout until I can or how to manage it?</title></entry></feed> |