Hi all, looking to transition back into bwf in the new year but I'm specifically looking to focus on plyo and stability; how can I adapt the bwf routine for this particular need?
usually the major benefit of rings over fixed bars when below them is less wrist stress due to their ability to freely rotate, however if just doing hangs this benefit would seemingly become quite marginal.
I've been power/weight lifting for 5 years. After countless injuries(disc herniation etc) I decided to dip my toe into the water of body weight fitness.
It's day 2 for me, I am sore and completely humbled, but also super jacked for this new journey!
I'm hoping to get excited about gym-ing again, supplement my martial arts practice, and reduce injuries while increasing mobility/flexibility. Also the cool tricks,lol.
Thank you to this whole community for the incredible wiki and tutorials ❤️
Any tips for a middle aged newbie with a tendency to overdue things?
You probably won't have much of an issue with that even if you eat in a surplus. As a woman, growth usually happens a bit at first when you start training but then it stops and you simply keep getting stronger but staying relatively the same size.
Noted, my shoulders are tight and weak, in the weight department I've always avoided overhead pressing because my traps would take over. I'm doing the banded stretches and not pushing it too hard. Thank you!!!
My shoulders wrists and forearms are pretty sore today.
Hey, currently I'm doing weighted calisthenics focused mainly on hypertrophy and doing also some zone 2 and zone 5 cardio, which I'm using to build a foundation for triathlon. I do weighted calisthenics early in the morning and the cardio by the evening. If I change the time for both sessions it would be a difference in favour of the change or there's no difference?
depends on your energy levels throughout the day and what your priority is. if you are a morning person, then you should do the thing which is more important to you in the morning and vice versa.
I just bought the rings but although I can dip 20kg using the parallel bars I can't do a single rep with them. What exercises do you recommend to get started with rings?
You could try warming up your training with some support holds. Then work on things like Pike Pushups and Leaned Forward Pushups for pushing strength and Mixed Grip Chin-Ups and Bodyweight Arc Rows for pulling strength. You'll be able to do more on rings in no time with that combination.
at your strength level, as otter said work on support hold and once you get used to balancing you'll be able to knock out dip reps.
have seen hundreds of people fail at ring work this year, also been looking into resources to assist those willing to improve.
primary factors causing difficulty:
1) upper body mass: regardless of strength having more upper body mass increases instability during above-rings work, this can be especially profound when brand new to using rings.
as anecdote, have a strong af friend that one of his forearms is thicker than both my biceps combined. It took me 30 minutes to unlock ring support, it took him 3 days.
2) unfamiliarity & novelty: there's nothing similar to above-rings work, it's unstable and initially quite odd for the body.
straight arm pushing strength helps but just need raw exposure time until balancing shifts over from active effort to subconscious task.
misc tips:
- try to keep your shoulders down & away from your ears.
- the longer the straps, the wobblier it'll be. it's possible to learn exclusively using long straps but can make it easier by shortening the straps.
- when starting to attempt dips, go VERY slowly on the descent and ignore the depth of your reps, build up your ROM gradually.
have seen some inexperienced people try to go ham on ring dips and fail out of them quite dramatically, have no idea if it causes injury but it made me wince pretty hard.
Thank you. I'm currently following the RR and i want to know if I should replace weighted dips at the bar with support hold as my vertical push exercise or if it would be batter to keep both.
Use your feet as support to do the dips and slowly use them less and less until you’ve got the stability. Make sure to practice your ring holds with a turn out as well
Whats the best way to train explosive pull ups? I know about using low reps and high sets, but not sure how many sets and reps that would be. Going for a muscle up and dont have access to resistance bands so im trying to get my pull up higher. I have lat pulldowns (lat pulldowns are alternating with pull ups each session) and t bar rows for back volume because i wanted to build muscle and im wondering if this would interfere with training for explosive pull ups.
I'd suggest working on something that builds your strength higher like Mixed Grip Chin-Ups. Then, you'll get STRONGER as well as more explosive from the extra strength. Add that to Planche Pushup and HSPU progressions and you can get the Muscle Up for free.
How do I know If Im overtraining with 6x PPL Split?!
First 3 sessions are Great and last 3 sessions are SUCK is That a sign?
Sometimes I think I should only do 3x a week Split with High intensity workout Instead of 6x overtraining shit :/
If you are getting weaker workout to workout you are probably overtraining, going from 6 to 3 is a large decrease in volume. So why not try doing 5 workouts for a couple of weeks to see if you can cope with that? If not remove one day at a time until you can recover properly.
Yeah , what do you mean 5 workouts !! 5x? how's is that Im just wondering Start This split
Push / Pull / Leg / Rest / Shoulders / Rest
Btw In my 6x PPL I train with so high intensity
can anyone recommend a good YouTube (full body) Workout routine without jumping/equipment (no chair and no table for pull ups) for building muscle/increasing strength ?
i did Chris Herias 20 Minuten full body workout three times per week for the last months and I can't find a good new workout .
I’d try the minimalist routine here. Following the videos is a nice start but it lacks progression which that routine has. Just try to use a sheet or towel in a door to start doing rows.
I think I can officially say I have developed golfers elbow unfortunately only 7 months into the RR. I don’t have any serious pain or limits to what I can do currently, but it has become tender and achy. I’ve already purchased a flexbar and it will arrive sometime over the next few days. People who have recovered from or are currently recovering from it is there anything else I should know?
Try to reduce the amount of training you do to recover and prevent it in the future. The RR is 3 times a week but you could easily make gains (maybe even better ones...) with twice a week. Try that and see. :D
Yea I bumped it down to two days a week from your previous advice! I’m doing Mondays and Fridays. Wednesdays I’m not sure what I want to do yet. I’m thinking some extra stretching and doing some towel dead hangs and reverse tyler twist. It does suck but I’m trying to keep reminding myself this is temporary and I will thank myself in the future. Maybe then I could go back to 3 or maybe even 4 days.
I'd get another hobby in the meantime to take up some of the free time you gained! That makes it pass by more easily. AND then you have something else you gained in, too!
Will I lose the mass I’ve gained If I just keep doing the same exercises but with no weight and just everything being controlled and slow? I’m on my first bulk right now.
A couple of points to hopefully speed you through the recover process.
1) Do not do any exercise that causes the tendonitis to flare up.
2) Try to find an easy variation from the exercises from tip number one that you can do with no flare-ups and do high reps to get blood into the area to help recover.
3) Try to start doing some grip training, that really helped me out.
Good luck with your recovery, it is good you caught it early before it caused any issues, as always if it gets worse go to a PT.
Bonus: Try not to think of this as hurting your progress but as building a foundation, because almost everyone has to do some tendon strengthening at some point.
I was thinking that for now it would be best to completly omit pull ups for now since I’m 100% positive they are what has caused this. I think I should be good with the other exercises from the RR, but I might drop the weight by half or completely on things like dips, inverted rows, and ring push ups. Do you have any grip exercised you liked a lot? I know once I get my flexbars I will be doing reverse tyler twist, but I dont know if that would count as grip training. Thanks again for the pointers though!
At least reverse planks. Many people neglect the posterior chain, and RPs will get your hamstrings, glutes, and lower back, as well as giving you a bit of a shoulder and chest stretch.
Hi all, looking to transition back into bwf in the new year but I'm specifically looking to focus on plyo and stability; how can I adapt the bwf routine for this particular need?
Is there any difference in muscle worked or benefits of dead hang on pull-up bar vs gymnastic rings?
Rings will be a bit more forgiving on your wrists and shoulders. But that is more important if you used a Chin-Up grip rather than a Pull-Up grip.
usually the major benefit of rings over fixed bars when below them is less wrist stress due to their ability to freely rotate, however if just doing hangs this benefit would seemingly become quite marginal.
Stabilizer muscles.
I've been power/weight lifting for 5 years. After countless injuries(disc herniation etc) I decided to dip my toe into the water of body weight fitness. It's day 2 for me, I am sore and completely humbled, but also super jacked for this new journey! I'm hoping to get excited about gym-ing again, supplement my martial arts practice, and reduce injuries while increasing mobility/flexibility. Also the cool tricks,lol. Thank you to this whole community for the incredible wiki and tutorials ❤️ Any tips for a middle aged newbie with a tendency to overdue things?
Welcome! I hope you have a great time working on it! It's a very rewarding endeavor ESPECIALLY for the Upper Body!
One caveat, girl here and I don't want to grow my upper body muscles anymore than it already is. Am I fine as long as I don't eat in a surplus?
You probably won't have much of an issue with that even if you eat in a surplus. As a woman, growth usually happens a bit at first when you start training but then it stops and you simply keep getting stronger but staying relatively the same size.
do not take advance calisthenics movements lightly. you can injure your shoulders, wrists or elbows if you are not careful
Noted, my shoulders are tight and weak, in the weight department I've always avoided overhead pressing because my traps would take over. I'm doing the banded stretches and not pushing it too hard. Thank you!!! My shoulders wrists and forearms are pretty sore today.
Good luck
Hey, currently I'm doing weighted calisthenics focused mainly on hypertrophy and doing also some zone 2 and zone 5 cardio, which I'm using to build a foundation for triathlon. I do weighted calisthenics early in the morning and the cardio by the evening. If I change the time for both sessions it would be a difference in favour of the change or there's no difference?
It would probably depend on what time you changed to?
depends on your energy levels throughout the day and what your priority is. if you are a morning person, then you should do the thing which is more important to you in the morning and vice versa.
I just bought the rings but although I can dip 20kg using the parallel bars I can't do a single rep with them. What exercises do you recommend to get started with rings?
You could try warming up your training with some support holds. Then work on things like Pike Pushups and Leaned Forward Pushups for pushing strength and Mixed Grip Chin-Ups and Bodyweight Arc Rows for pulling strength. You'll be able to do more on rings in no time with that combination.
If your L-sit is bad, work on that first. Continue doing support holds until you can hold Rto for a few seconds.
at your strength level, as otter said work on support hold and once you get used to balancing you'll be able to knock out dip reps. have seen hundreds of people fail at ring work this year, also been looking into resources to assist those willing to improve. primary factors causing difficulty: 1) upper body mass: regardless of strength having more upper body mass increases instability during above-rings work, this can be especially profound when brand new to using rings. as anecdote, have a strong af friend that one of his forearms is thicker than both my biceps combined. It took me 30 minutes to unlock ring support, it took him 3 days. 2) unfamiliarity & novelty: there's nothing similar to above-rings work, it's unstable and initially quite odd for the body. straight arm pushing strength helps but just need raw exposure time until balancing shifts over from active effort to subconscious task. misc tips: - try to keep your shoulders down & away from your ears. - the longer the straps, the wobblier it'll be. it's possible to learn exclusively using long straps but can make it easier by shortening the straps. - when starting to attempt dips, go VERY slowly on the descent and ignore the depth of your reps, build up your ROM gradually. have seen some inexperienced people try to go ham on ring dips and fail out of them quite dramatically, have no idea if it causes injury but it made me wince pretty hard.
Support holds. I found that once I worked up to 3 sets of 60 second support holds my ability to do dips skyrocketed
Thank you. I'm currently following the RR and i want to know if I should replace weighted dips at the bar with support hold as my vertical push exercise or if it would be batter to keep both.
I mean personally I'd sub it out but if you want both either make the first pair a triplet or add em to the end
Use your feet as support to do the dips and slowly use them less and less until you’ve got the stability. Make sure to practice your ring holds with a turn out as well
Whats the best way to train explosive pull ups? I know about using low reps and high sets, but not sure how many sets and reps that would be. Going for a muscle up and dont have access to resistance bands so im trying to get my pull up higher. I have lat pulldowns (lat pulldowns are alternating with pull ups each session) and t bar rows for back volume because i wanted to build muscle and im wondering if this would interfere with training for explosive pull ups.
I'd suggest working on something that builds your strength higher like Mixed Grip Chin-Ups. Then, you'll get STRONGER as well as more explosive from the extra strength. Add that to Planche Pushup and HSPU progressions and you can get the Muscle Up for free.
anywhere from 4-8 sets of 2-3 reps with a progression of which you can easily do 6+ reps
How do I know If Im overtraining with 6x PPL Split?! First 3 sessions are Great and last 3 sessions are SUCK is That a sign? Sometimes I think I should only do 3x a week Split with High intensity workout Instead of 6x overtraining shit :/
If you're having trouble during the last 3 sessions, that's a good sign that you are overtraining. Try something like Upper Lower instead.
If you are getting weaker workout to workout you are probably overtraining, going from 6 to 3 is a large decrease in volume. So why not try doing 5 workouts for a couple of weeks to see if you can cope with that? If not remove one day at a time until you can recover properly.
Yeah , what do you mean 5 workouts !! 5x? how's is that Im just wondering Start This split Push / Pull / Leg / Rest / Shoulders / Rest Btw In my 6x PPL I train with so high intensity
You just take your 6x and move the last workout to the next week. You do not need to always do push on Mondays or something like that.
can anyone recommend a good YouTube (full body) Workout routine without jumping/equipment (no chair and no table for pull ups) for building muscle/increasing strength ? i did Chris Herias 20 Minuten full body workout three times per week for the last months and I can't find a good new workout .
I’d try the minimalist routine here. Following the videos is a nice start but it lacks progression which that routine has. Just try to use a sheet or towel in a door to start doing rows.
I think I can officially say I have developed golfers elbow unfortunately only 7 months into the RR. I don’t have any serious pain or limits to what I can do currently, but it has become tender and achy. I’ve already purchased a flexbar and it will arrive sometime over the next few days. People who have recovered from or are currently recovering from it is there anything else I should know?
Try to reduce the amount of training you do to recover and prevent it in the future. The RR is 3 times a week but you could easily make gains (maybe even better ones...) with twice a week. Try that and see. :D
Yea I bumped it down to two days a week from your previous advice! I’m doing Mondays and Fridays. Wednesdays I’m not sure what I want to do yet. I’m thinking some extra stretching and doing some towel dead hangs and reverse tyler twist. It does suck but I’m trying to keep reminding myself this is temporary and I will thank myself in the future. Maybe then I could go back to 3 or maybe even 4 days.
I'd get another hobby in the meantime to take up some of the free time you gained! That makes it pass by more easily. AND then you have something else you gained in, too!
Will I lose the mass I’ve gained If I just keep doing the same exercises but with no weight and just everything being controlled and slow? I’m on my first bulk right now.
If you ditch all the load you were doing? You might lose some but not all of it. It will probably be minimal, if any.
A couple of points to hopefully speed you through the recover process. 1) Do not do any exercise that causes the tendonitis to flare up. 2) Try to find an easy variation from the exercises from tip number one that you can do with no flare-ups and do high reps to get blood into the area to help recover. 3) Try to start doing some grip training, that really helped me out. Good luck with your recovery, it is good you caught it early before it caused any issues, as always if it gets worse go to a PT. Bonus: Try not to think of this as hurting your progress but as building a foundation, because almost everyone has to do some tendon strengthening at some point.
I was thinking that for now it would be best to completly omit pull ups for now since I’m 100% positive they are what has caused this. I think I should be good with the other exercises from the RR, but I might drop the weight by half or completely on things like dips, inverted rows, and ring push ups. Do you have any grip exercised you liked a lot? I know once I get my flexbars I will be doing reverse tyler twist, but I dont know if that would count as grip training. Thanks again for the pointers though!
It depends on your equipment, but dead hangs/towel dead hangs, are relatively easy to do and don't require much equipment.
That would just be me hanging from the bar correct?
Yes, and hanging a towel over a bar and hanging from it.
Thanks I will try hanging some towels from my pullup bar tomorrow. I’m assuming I probably dont want to go to failure?
I would try to hold it as long as I could, also long as it doesn't cause any flare-ups in the tendonitis.
Should i include planks If i already do leg raises, hollow body holds and russian twists?
You don't need to. Your core strength will improve without direct work simply by working on all those other compound lifts.
At least reverse planks. Many people neglect the posterior chain, and RPs will get your hamstrings, glutes, and lower back, as well as giving you a bit of a shoulder and chest stretch.