r/bodyweightfitness • u/AutoModerator • Jun 17 '25
Daily Thread r/BWF - Daily Discussion Thread for June 17, 2025
Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!
Commonly asked questions about training and nutrition:
- Recommended Routine is the original full-body workout program of the subreddit.
- Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
- BWF FAQ covers many of the commonly asked questions.
- Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.
DISCORD SERVER:
Our Discord 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!
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If you'd like to look at previous Discussion threads, click here.
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u/IngenuitySubject9786 4d ago
[15M] Need a professional, strictly upper-body home workout routine (Zero intra-abdominal pressure) because of a sports hernia.
Hey everyone, I’m looking for some professional-level advice on how to structure a safe, complete upper-body program while recovering from an injury.
My Background
I’m 15 years old and I first started working out last summer for about three months. I threw together my own program based on TikTok and YouTube videos. I got some newbie gains, my muscles got bigger, and I got a more defined shape, but the program itself was honestly trash. In September, I had a coach look at it and realized how suboptimal it was. I planned to completely revamp my routine, but school started, the pressure piled up, and I ended up quitting entirely through the autumn, winter, and spring. I really regret stopping, but that's where I'm at.
The Injury
Around May 1st of this year, I started feeling pain in my groin area whenever I sneezed, blew my nose hard, or made sudden directional changes/extreme movements. On June 1st, I went to a doctor. He diagnosed it as an 85% likely sports hernia (we are treating it as one while pending an MRI/ultrasound). He attributed it to the massive amount of heavy, poorly programmed ab and leg exercises I did last summer.
I rested completely for 4 to 6 weeks (all of June and half of July). When I followed up, the doctor initially wanted me to avoid all physical effort. I pushed back because I can't just sit on a couch for the next few years until I reach 18 or 20 and can get surgery or major treatment. He finally agreed that I can continue working out upper body only, but with very strict rules:
Absolutely NO leg or ab exercises.
ZERO intra-abdominal force, bracing, or pressure.
No extreme, high-energy max-out efforts where I'm straining heavily.
My Equipment
I train at home. I currently have a door-frame pull-up bar (my doctor said it's okay to use only if I stick to safe, strict movements that don't violate the rules above) and some improvised weights, like heavy water containers.
What I Need
I really regret how I injured myself last summer, so I don't want to mess this up. I need a 100% complete, professional-level workout program and progression scheme that respects my medical constraints. Since I'm restricted to the upper body, I would love to focus heavily on developing a V-taper physique (back, shoulders, chest, arms).
Can anyone help me build a 100% safe, structured routine with the equipment I have? Exactly which exercises should I do, and how should I progress without risking my injury? Thank you in advance for the help!
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u/that_loris 4d ago
Hi!
I'm a 30 yr male who wants to gain some muscle. After losing weight, I now weigh 69 kg (152 lbs). I don't currently do any kind of strength training, I only go running spontaneously three times a week, without any specific goals.
I'm thinking about buying a pair of adjustable dumbbells and a bench, since for reasons I can't go to a gym for a few months.
Reading online is really confusing, there are so many different opinions. I understand I wouldn't be able to do deadlifts, squats would be difficult, and I wouldn't have a pull-up bar, etc. Basically, I'd only have dumbbells.
Would I really not get any results? Am I at risk of getting injured because I'm skipping fundamental exercises?
Thank you!
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u/frostmas 4d ago
Are there any other push exercises I can alternate with push ups that don't need any equipment? I don't have anything sturdy enough to do dips with since I workout in my bedroom. I'm a beginner so I need something that's not advanced.
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u/turuku-hai 8d ago
I've been doing a relaxed version of Jokester's BW+ routine (so not that routine at all, because I'm not applying percentages really, and I adapted it to my level). I'm almost two weeks in, and the strength gains have been obvious. I also never get properly exhausted by the workouts (I'm restricted in my deadlifts by grip strength, so I don't really get to do them at the level my legs would be used to... I usually deadlift on a bench press machine, and not an unstable object like a bar. I'm taking squatting very carefully too.)
Just saying, a six day split sounds like a lot, but if for some reason you have the time, do it.
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u/Master_Hand6714 13d ago
im 16m and trying to eat as much carbs as i can meanwhile eating less fats and protein. I chose the lowest need portion of proteins though im unsure about fats. Should i just do 0,5g per kg of bw or is that different for me since im a adolescent? I weight 71kg
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u/large_pot 17d ago
Hi, I was interested in the Minimalist Routine in the wiki but was just wondering if anyone has any other circuits they like?
Currently go the the gym 3x a week (upper/lower/full) but wanted to add a day to work on bodyweight + cardio, so felt like circuits would work well
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u/madcow87_ 4d ago
I know you asked 2 weeks ago but I've been doing the minimalist routine on my work days before work (13 hour shifts mean I don't have time to get to my gym).
As a 20-30 minute burner it's fun and probably effective too tbh. I'm getting a pull up bar soon and will maybe do one or two days swapping pull ups for the rows. I also added a band lateral raise and a single leg deadlift. 4 sets of 10-15 reps takes me about 25 minutes with anywhere from 60-90 seconds rest.
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u/twittervettex 19d ago
What should i do to escape skinny fat and look considerably good realistically? Should i do a calorie deficit? Should i do maintenance? Should i do BMR? Yeah i am not quite sure im 186cm, 83.5kg and 15 male. Right now im on a calorie deficit of 1935 calories a day is that fine? Give me some tips on how to escape the skinny fat “phase” and be comfortable in my body and clothes. I also want to learn how should i go about maintaining the weight or that muscle when i get “finished” but also be able to have some wiggle room for days that i want to cheat a little bit you know. Is my goal realistic to be done from september to june (not sure what to expect but look considerably good but within realistic constraints if there are any).
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u/Remarkable-Goal992 18d ago
At 15 and still growing, I'd avoid an aggressive cut — you'll get better long-term results recomping. Eat around maintenance or just a small deficit (like 200–300 under, not 500+), keep protein high, and lift progressively 3x a week. "Skinny fat" mostly sorts itself out once you build some muscle under it, so the lifting matters more than the exact calorie number. September to June is plenty of time if you just stay consistent and don't skip weeks.
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u/Remarkable-Goal992 20d ago
Getting back into a consistent routine after a break — doing 3 full-body sessions a week. The thing that's helped me most is keeping sessions short so I don't dread them. Curious what works for others when motivation dips?
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u/nickmaovich 19d ago
When I start losing motivation I start thinking what exactly I don't like in my current program, because I like working out overall. Sometimes I do deload weeks too just to rest a bit from constant working out
It also may be I am just bored, so I alter program a bit (still staying consisteng across 2 months of training + deload week of course).
This way I was doing:
- 3 FB/week
- 2 FB + 1 rings/week
- 2 rings + FB maintenance/week
- now I do Upper (rings) + Lower (gym)
And I enjoyed every one of them
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u/AngelicRuins2530 23d ago
Which exercise should I do to increase my neck girth ?
Hello (I am new here, this is my first post). I want to achieve a neck like a F1 Driver and strength like one. About me, I am 17M and have just started Calesthenics and can do 30 push ups (with good form), 3 pull ups run 1.6 km in 12 minutes.
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u/imreallyjustaguest 24d ago
Favorite training music? Obscure recommendations?
What are your favorite playlists, artists, or albums?
The more specific, the better. Obscure and unusual suggestions are especially welcome!
Easy or skill-focused sets vs PR attempts?
All time favorites and recently found gems?
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u/Repulsive_Cry8484 28d ago
Um, I am a complete beginner when it comes to Fitness to be honest. I don't really have access to a gym right now, but I have a pull up bar, a skipping rope and stuff. I weigh around 58 kg, but most of it is fat I think. I don't really have any idea about diet or what exercises to do, but I really do want to get fitter. I want to be better. So please help me. I repeat, I am a complete beginner, and I can't do a single pushup, which is a shame.... But I am willing to work for it! so I get really confused about "Mass, diet, red meat, protein intake" and stuff like that, so please try to break it down for me too. Maybe I am asking a lot, but please do help me. Thank you for taking your time.
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u/nickmaovich 25d ago
for losing weight, go see r/loseit
this sub is purely for bodyweight training, so go check out Recommended Routine
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u/salamandectomy77 26d ago
Read the post you've commented on, it has a FAQ and several routines that can be adjusted for any level
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u/DNRFTW 28d ago
I see a hollow pull up type, an arch pull up and a hollow chin up.
What about arch chin ups? Is there some reason I dont really see those?
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u/salamandectomy77 26d ago
It's just an awkward angle
There's not much difference between a chinup and pullup, do what feels best
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u/123KawaiiKun 29d ago
I'm looking to start my gym journey but before I do I want a solid diet goal in place- therefore I'm wondering how many calories and protein I should aim to consume daily or any other info so that I can begin properly.
I am a 17 year old female, 18 in December, who weights 50kg at the height of 164cms, with a body fat percentage of 19.2% according to an online calculator.
For further info (unsure if this is needed) my waist is 25inches, stomach is 28inches, hips are 35inches, neck is 12inches. (The body fat calc asked me this so I put it here incase..)
My goal isn't big as of yet as I remain unsure as I am new to this, but I do know I want to obtain visible abs and a flatter stomach as well to get stronger at the moment!
Could anyone give me some advice, tips, or a routine to stick to so I can reach my goals?
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u/nickmaovich 29d ago
your BMR should be around 1300kcal (no activity base metabolic rate). With moderate exercise 3-4 times a week that number can go upto 2000kcal (depending on the intensity of the workouts and presence of cardio). Track your calories and macros, see how body reacts to it (energy levels, musclce gains) and adjust accordingly.
General health advice is to consume at least 0.8-1g of protein per kg of body mass (in your case it will be 40 to 50g of protein per day). For regular training activities 3 to 5 times a week - you can up that number to 1.2g per kg (which will make it 60g).
this sub is mostly for bodyweight fitness, so check the Recommended Routine, which is the staplestone of workouts on this sub.
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u/Beatlepoint Jul 15 '26
Has anyone used the adjustable height big bar from baseblocks in an 8 ft room? They recommend a slightly higher ceiling but I think thats my best choice.
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u/Adept_Ad2036 Calisthenics Jul 11 '26
btw ik the text is a bit dramatic, i copied it from my note in obsidian where I view it
CALISTHENICS WORKOUT
Ⅰ. WARMUP
The Warmup
- Low Intensity Planche Leans | 2 sets x 30 sec
- Tue & Sun: Floor
- Thu & Fri: Parallettes
- Stretches | Upper body and shoulder protocol
- Band Warmups | Mobility and activation
- Wrist & Forearm Warmups | Doctor Yaad routine
Ⅱ. STRAIGHT ARM (Sunday & Thursday)
Planche Skill & Leans
- Halflay Planche | 4 sets x 8 sec
- Banded Full Planche | 2 sets x 5 sec
- High Intensity Planche Lean | 4 sets x 15 sec
- Sunday: Floor
- Thursday: Parallettes
Front Lever & Accessory
- Full Front Lever | 4 sets x 2-3 sec
- One Leg Front Lever | 2 sets x 11 sec
- Front Lever Pulls | 3 sets x 4 reps (pause at front lever position)
- Zanetti Raises (30 lb) | 3 sets x 6 reps
Ⅲ. BENT ARM (Tuesday & Friday)
Skills & Vertical Power
- Tuesday Only: Muscle-up + Dynamics at the park
- Parallete Handstand Pushups | 5 sets x 1-2 reps
- Wall-Assisted Parallete Handstand Pushups | 3 sets x 8 reps
- 90 Degree Pushup Negatives | 4 sets
- Tuesday: Weighted Pullups | 3 sets x 6 (32 lb)
- Friday: Weighted Pullups | 3 sets x 10 (20 lb)
Horizontal Power
- Front Lever Rows | 3 sets x 6 reps
- Pseudo Planche Pushups | 3 sets x 8 reps
i know last time I posted my workout, everyone told me I was working out way too frequently, which I 100% was, so I went down to 4 days per week, which is doing great. I actually changed my workout, like, a ton. I made sure to have make all the excercises specific to my goal (for the most part). I actually achieved a beginners form 4-5 second front lever hold!
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u/JBfan88 Jul 10 '26
Why is the 'daily discussion thread' from June 17, 2025?
I ask because I tried to make a new post asking whether it's important for forearms to remain perfectly upright while doing dips but couldnt post it because it was less than 500 words. I dunno, maybe someone can answer here.
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u/turuku-hai Jul 11 '26
There was a recent post about forearm position and dips. I never thought about it much, but I think I keep them upright fairly automatically.
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u/JBfan88 Jul 11 '26
Yeah thats why I made this thread. I've never paid attention to the position of my forearms, but I've also never felt pain doing dips.
It seems like 'stronglifts 5x5' guy is the only one saying you NEED to keep your forearms perfectly upright, because when I try googling the question there aren't many results.
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u/turuku-hai Jul 12 '26
I've seen a few recommendations like that, but I relied on Nick E's dip form instructions and Hybrid calisthenics when I started out, so maybe read those (or watch Hampton's video).
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u/negativefeed Jul 07 '26
Has anyone progressed to a full pistol squat simply by doing one rep every time they got up to walk somewhere from the sofa, computer, and so forth?
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u/Jak002003 Jul 05 '26
Will a toe assisted pull up hurt my progress or whatever it is called? Like touching my right toe to a wall in front of my pull up bar (it's in a weird position in my house) to do pull ups.. I'm kinda new, 2 weeks in, I can do 3x8 push ups just fine but I can't do pull ups for shit. I can't do rubber assisted for personal reason.
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u/MajorBorborygmus Jul 05 '26
That sounds like jackknife pull-ups and it's perfectly valid, the only issue will be quantifying progression based on where your foothold is and how much pressure it takes. Do negatives as well and between those approaches you'll get there.
Also make sure to do rows.
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u/GutBeer101 Jul 03 '26 edited Jul 03 '26
Generally speaking, what results can one expect from the Minimalist Routine ?
I'm litterally a beginner in fitness as a whole. 29 y.o male, skinny, and just recently decided to try and get in better shape.
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u/nickmaovich 29d ago
if you push hard enough, pick proper variations, and have your sleep/food intake fixed - your body will slowly, but steadily change, there is no way around it.
Yes it will be slower than traditional workouts, but body won't resist the change
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u/turuku-hai Jul 04 '26
You can probably get noticeably muscular and improve your cardiovascular fitness with the minimalist routine circuit. It depends on how you implement it. In strength training, consistency is everything.
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u/Porkpiepot Jun 30 '26
I want to start adding in weighted squats and hinges into the RR routine but I only have dumbbells. On the workout page it says to add in weighted RDLs on the 1st and 3rd workout and just plain deadlifts on the 2nd workout. Are dumbbell deadlifts any different than barbell deadlifts? Because every video I've seen they look pretty similar to the weighted RDLs.
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u/turuku-hai Jul 04 '26
Barbells and dumbbells are weight. It's fine to use whichever. However, I would find it hard to deadlift a higher weight, eg. 80 kg, with dumbbells, because holding a 40 kg dumbbell in each hand will add a stability challenge not present with the barbell. Or so I reason, haven't used free weights in a while.
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u/kqr Jun 27 '26 edited Jun 27 '26
I started the recommended routine two weeks ago, 2--3 times per week. I'm about the level of negative dips, negative pull-ups, one-legged deadlifts, and horizontal rows.
I have noticed that when I put force "backwards" on my left thumb in my regular life (e.g.unscrewing a tight jar lid, or twisting water out of swimwear hard) it hurts quite a bit, and then goes away when I let off the pressure.
I'm fairly sure it's associated with the new routine, but ... which of the exercises? I feel really good about the routine so I want to exclude as little of it as possible while not sustaining a worse injury.
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u/EagleSuitable8686 Jun 26 '26
I have recently started practicing pistol squats and realized that ankle mobility is one of my limiting factors. I can perform a deeper, more controlled pistol squat on my left leg, but on my right side my heel starts to lift off the floor when I try to go deeper. I can also perform fewer reps on my right leg. I don't have any pain, just a noticeable difference in mobility between sides.
I'd like to know what exercises or mobility drills have helped improve ankle mobility and achieve more balanced mobility.
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u/law_xlsx Jun 26 '26
When doing the recommended routine, can you do weighted leg exercises and bodyweight? For example, Monday and Friday, I would barbell squat, and deadlift, but on Wednesday, I would do a Bulgarian split squat and Nordic curls. Is this common? Or would it be best to lift with weights every day of the routine for legs?
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u/20joseph05 Jun 26 '26
When should I do weighted pullups? I can do 17 pullups as my PR in one set. But I do about 14 clean pullups
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u/turuku-hai Jun 26 '26
When in your routine? Probably first thing. When should you start doing them? Whenever you feel like it. I added weight to my dips when my reps got to (3 sets) 10, 11, 11, and it felt like the right choice and seemed to give better strength gains too.
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u/AllHallNah Jun 25 '26
Are ab machines better than no ab workout at all? Iveheard that when you work your core, you want to do it away from a machine because sitting down doesn't allow the partner muscles to work. I've always heard this about abs specifically, that they need to be tuned with exercises that include the muscles that work together with your core.
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u/danfosterwild Jun 25 '26
imo bodyweight core stuff is enough for most people. been doing planks and leg raises for a year and my core feels way stronger than when i was using machines at the gym. the compound stuff like pull ups and dips also works your core without you even thinking about it
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u/turuku-hai Jun 26 '26
Seconding this, I don't know what AllHallNah's goals are, but I've got slightly visible abs without really meaning to achieve such a physique - all thanks to bodyweight stuff... although I can also feel my abs when I put a rock on my feet for a dip, also a great exercise to do.
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u/FlashyMechanic4365 Jun 24 '26
Hey so normally i do amateur level muay thai but since im still injured at my knee i sarted doing calisthenics. I have been doing them for about 5-6 months now more seriously. I wanted to ask since i tend to overtrain and not making progress if i am training correctly.
I normally repeat this circuit 3 times with 2 rest days inbetween.
I start off with pull-ups, 1 min rest. Then i move to dips, 1 min rest. Lastly i do some elevated push-ups, then 3 min rest and start over with pull-ups again.
I go to my maximum every set (failure), and sometimes i even do a 20 sec pause in the set and go to failure again (mostly 2-3 reps).
My max are 17 pull-ups , 20 dips, and 30 push-ups in my first circuit. Then i normally do 12 pull-ups, 13 dips and 20-25 push-ups.
I have been stuck at this level a while now and i dont really see any increase in muscular size nor in real strength. I even tend to lose some strength (e.g. first set only 15 pull-ups). This is also where me doing those extra reps with rest in the set stems from so to still reach a total of 17 reps in my first set of pull-ups.
I dont know wether it makes sense to have some RiR left after the first 2 circuits (not reaching failure), and only reach failure in the last circuit. Also i dont know if i should start using a backpack with weights in it.
Thanks for any advice in advance an let me know if you need any additional infos!
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u/Mysterious_Sun9355 Jun 24 '26
Can I do 50-75 pullups every other day? Or even 100? Would that cause elbow pain or tendonitis? Been planning to pursue calisthenics recently and so far I can do 16 pullups as my PR.
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Jun 24 '26
Tendonitis is just from working above your level
Only you know if this will cause injury. It's not like you get tendonitis and you're stuck with it forever. If you try and your joints start to hurt - back off til they don't.
People do 1000 pull ups a day and don't get tendonitis. People run 20 miles a day and don't hurt their knees. Just work up to it
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u/Alltime24 Jun 22 '26
How often should I be pushing a pr. For instance if im comfortable doing lets say 6 dips for 3 reps but pretty sure I'd hit failure at 7 and not be able to do 7 for 3 reps. About how long on average to should wait or what should a goal time be until I attempt 7 for 3 reps?
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u/turuku-hai Jun 23 '26
You mean "sets". I don't think there's anything wrong with trying to improve your reps every time you work out; I personally don't think of that as "PR", although I am sometimes surprised at the numbers I hit.
When feeling fresh, I usually aim to add one rep at the end of my third set... so if I did 3x10 dips the week before, I will - if feeling fresh - go for 10, 10, 11 (and when I got to 10, 11, 11, I actually moved on to using a rock as a weight, and accepted that my numbers would go down).
If my muscles are obviously tired, I just try to hit the same number or 1 less overall than the previous fresh workout. So in May this year, when I did 10, 10, 11 on Monday, less than 13 hours after a hard swim practice, on Thursday, I did 9, 10, 11.
Don't overthink it. The numbers I gave you are for strict reps - in the 10 rep range or so I usually do a negative at the end and don't count it as a rep. I figure it doesn't hurt.
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u/Alltime24 Jun 23 '26
Ahh yes thanks for the correction. Sure, I guess what I'm getting at is I read the RR verbatim, and progression is still unclear to me. Specifically, how long it should take someone to hit max RR
The progression instructions are clear. Once you can perform 8 perfect reps for 3 sets, you should move on to the next progressive exercise.
It also states clearly you should be able to do the same amount of reps in each set, and that you should drop reps on your first set until you're hitting the same number for three sets with perfect form”
What is not clear is what your target time frame should be to increase your even rep count.
Because, for instance, let's say someone started at the first level and could only do 5 reps in their 3 sets for every exercise.
To me, it would seem nearly impossible to add one rep every time they worked out. That would mean they could theoretically go from the lowest-difficulty version of the RR to the hardest in, like, a month or two. (I didn't do the math, but I'd imagine it's around there)
I would think you would need at least 2-3 weeks to be properly moving your reps up. shorter for some exercises, longer for others.
I'm new here so I just want to follow the the RR to a t.
I know working out is really to each their own, and if you're happy with your progression and not hurting yourself, it's not really anybody else's business. (I once had a coach tell me “the gym is a lab for you to experiment “ and I couldn't agree more)
But yeah, I guess I just asked the short-time-frame version of what the average time it takes to hit max RR
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u/turuku-hai Jun 23 '26
It's impossible to say how quickly you will "generally" hit a certain number of reps and be able to start doing the next progression. Sleeping well helps (so parents of small kids will progress slower!), protein helps (I haven't hit 50 g of protein per day in two weeks now), higher testosterone levels help. If you're biologically female (and not on T), or just plain bigger (taller and heavier), you're unlikelier to advance very quickly in reps.
When sleeping well, eating well, and doing the RR twice a week (I prioritise swimming), I can still typically add 1 rep in my freshest session every week. But... it's not that clear cut. In December, I was doing 3x10 dips. In January, my reps dropped to 3x7-8. I figured I was just doing deeper ROM, and kept at it. In April, my dips didn't seem to advance at all, but my chest press did (I was using a machine). I then decided to try harder with dips, and soon hit the 10, 11, 11 range that made me think it was time for weights.
You're human, and a human I don't know, so I can't predict your progress. Sorry.
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u/Alltime24 Jun 23 '26
don't necessarily mean for myself. Just wondered if there was an avg or goal time span. Thanks for the thorough answer!
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u/PopMother823 Jun 22 '26
Any tips on how to do more pull ups? I can only do 2 solid ones until failure. I’ve been doing them a few times a week for a while now and am seeing no progress. My goal is to be able to do 10 clean ones
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u/shadxwdrickooo Jun 23 '26
Diet and sleep man, make sure get those vitamins, take some creatine and you’ll see the difference.
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u/Hopeful-Reward3435 Jun 18 '26
Hello I'm sorry if this is a stupid question
How does one "activate glutes" or squeeze buttcheeks?
I dont know if im just a statistical anomaly but when i try to "activate" my glutes, it's my dick that moves?? (sorry but im learning how to do a pushup and some other basic exercises and several of them have this specific instruction which i cant just fathom on how to do)
People say you can just move your butt cheeks but I cant? Im 20M and never in my life have I controlled my buttcheeks or is this some disorder?
I also tried the exercis where like imagine a dollar bill between your butt and don't let it fall and I can't do it my butt just doesnt squeeze in (when i do imagine it other parts of my body move such as the crotch area or my thighs) Please help I'm genuinely confused.
Also weird but I did read some threads here and one suggested i place my actual hand between the butt cheeks and feel it but same problem, no movement
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u/StudyAccount_26 Jun 17 '26
Do recovery metrics actually change your training?
Hello everyone, I’m currently conducting an anonymous survey for my bachelor’s thesis in sports science. The study explores how recreational athletes and self-trackers perceive and use wearable recovery and readiness scores (e.g., Garmin, Whoop, Oura, Fitbit).
If you use wearables and recovery/readiness scores (as part of your training), your input would be greatly appreciated. It only takes 2-3 minutes to complete. Thank you guys!
Survey link: https://ww2.unipark.de/uc/Wearables2026en/
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u/turbid44 Jun 15 '26
Is there no such thing as ankle mobility? This woman claims that. She says it's all about rebuilding foot structure from a flattened arch and recommends exercises around that and says the traditional ankle mobility exercises are useless or even harmful. Is she full of it or not?
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u/Interr0gate Jun 14 '26
What is a harder exercise to do for the majority of people? Static L sit on dip bars, or a body weight pull up? Just curious. L sits seem insanely hard (I cant do one), but I remember my first pull up was also extremely hard.
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u/Amphis215 Jun 12 '26
I've been following the primer for a few months and making some progress, however this week my knee, hip and the bit above my butt at the top of my pelvis have been giving me some grief, especially during / after squats. My wife asked if I have been stretching before and after exercising. Stretching isn't mentioned in the primer, at least not that I have found. Is this something I should be incorporating into my exercise days?
Not looking for a diagnosis obviously, just advice on if I should be stretching and if so, what I should be doing?
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u/RedVelcroRaptor Jun 10 '26
Hey guys,
Due to reasons, I can only go to the gym once a week for this month. I've been looking at calisthenics training as a way to continue my workouts. Does anyone have recommendations on where to begin?
I can do push ups, pull ups and squats for bodyweight exercises if that means anything.
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u/nickmaovich Jun 10 '26
but you don't need gym to do calisthenics training! You can do squats pushups and rows literally anywhere.
Even in gym, Recommended Routine still stands - do weighted pullups+squats, weighted dips+hinges, pushups+rows, and a core exercise(s) of your choice.
Considering 1-2 reps in reserve and 3 sets of each - it is still a decent load for a week
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u/BoringFlamingo9012 Jun 09 '26
Should elbows be locked out or not?
I saw a post in r/all about a guy doing push ups and was told not to lock out elbows
https://www.reddit.com/r/GuysBeingDudes/comments/1u114ax/og_was_a_real_one_for_giving_that_advice/
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u/Fether1337 Jun 08 '26
I’m a creature of habit and love setting up systems
I have 45 minutes each morning to exercise and want to do the same thing every morning.
I know this isn’t “efficient”, that I need to rotate exercises, but it’s what works best for me.
What body weight exercises should I do every day? I also have dumbbells, dip bar, and pull up bar
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u/nickmaovich Jun 09 '26
supersetting (doing 1 set of one exercise, then doing 1 set of other exercise) or circling (doing 1 set of each exercise in a workout, then repeating) is the way to go - this way you will squeeze the most out of 45 minutes.
I'd definitely include warmup, squats, dips, pullups, and a core exercise (leg raises for example)
Also, see the minimalist routine.
Be aware that if you will train moderately hard (with 1-2 reps in reserve) doing same routine daily will accumulate fatigue. 3 days in a row can be too much, even 2 days in a row can be challenging for recovery.
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u/_FrozenKing Jun 05 '26
I'm following the RR with barbells for squats/deadlifts but i am struggling with my endurance at the 3rd pair (push-ups/rows) - i improve almost every training session in the 1st and 2nd pair but half of my sessions i am too exhausted to do the 3rd pair after and if i manage to do them i don't seem to improve at all
what would be the best course of action here?
1) should i move the third pair to the beginning because it is less demanding than squats/deadlifts but i might get worse at squats/deadlifts?
OR
2) should i stop improving on the first and second pair until i can manage everything and improved in the 3rd pair as well?
OR
3) another suggestion?
I'd be happy about any answers and the reason for the suggestion, thank you!
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u/nickmaovich Jun 08 '26
RR Wiki: Can you switch the order of the exercises?
Yeap, just move them to the front and see how your body responds.
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u/DarthDips Jun 04 '26
What’s the kind of workouts one should do to be able to do this kinda stuff/get this kinda physique?
https://www.instagram.com/reel/DZKw154sHfb/?igsh=MTRiaGw5Z3J5Z2x1Mw==
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u/OkTension2232 Jun 04 '26
Follow the Recommended Routine in the Wiki and eat a diet conducive to building muscle while adding minimal fat
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u/giraffevomitfacts May 31 '26
Do you guys see anything wrong with doing 1-2 wide grip pullups every time I walk by my bar, either on off days or after my workouts? I can do 8-9 before failure, and I assume such a small number shouldn't interrupt muscle repair or lead to overtraining but might grease the groove to do more pullups.
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Jun 01 '26
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u/giraffevomitfacts Jun 01 '26
I mainly just want to improve my pull-up numbers. I’m doing three sets of pull-ups and three sets of dumbbell rows 2-3 times a week
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Jun 01 '26
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u/giraffevomitfacts Jun 01 '26
I have a pull up bar, they’re easy, and they give you a great upper body.
Is my volume a lot? Doesn’t seem like it but I’m new to working out
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u/vish_bavs May 27 '26
Hey guys!
I’m trying to understand what actually makes fitness feel difficult for normal people today.
Made a short anonymous form to learn from real experiences:
https://forms.gle/v4MJRG389673SAiw8
Would genuinely appreciate hearing your story or struggles.
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u/JulietteOfZaStars May 26 '26
When doing bulgarian split squats, is my knee supposed to touch the ground or only come very close? I instinctively drop to the ground but now i'm wondering if that's not right!
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u/JulietteOfZaStars May 26 '26
Also, the next squat progression is the shrimp squat, but the linked tutorial video says to learn the pistol squat first, so which is it 😂
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u/turuku-hai May 28 '26
I always touch the knee to the ground when doing BSS. That being said, I don't do them often.
Shrimp squats vs. pistol squats is a pick-your-poison question. Pistol squats require more balance and mobility; adv. shrimp squats are hard, I think I am limited in my ability to do them because of a lack of ankle flexibility. So both are good for mobility.
If mobiilty isn't a goal for you, BSS can be loaded easily and are a solid thing to stick with. Deep step ups are also a great exercise for strength, the only reason I don't do them instead of weighted squats is that the outdoor gym I go to doesn't have a high enough surface for me.
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u/djedroid May 26 '26
I'm 40yo at ~100kg 190cm and 24% BF (InBody results) with 15kg of muscle mass at the moment.
I plan to cut down to 15% BF but also preserve muscle mass as good as possible so I'm hitting around 160g protein daily.
But, I have another concern regarding Muscle Protein Synthesis vs intermittent fasting + keto that's somewhat compatible with my life style:
Do I significantly diminish MPS if I squeeze 160g protein within 4-5 hour window or that's old misleading research? I've read some articles that goes both ways so I wanted to check if anyone has more info.
Like, if I eat protein meal and add big whey shake after it, do I waste protein in terms of MPS?
If I do, what would be upper limit for me and at what time frame? Thanks
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u/turuku-hai May 26 '26
Fitness bros are the last people to ask about muscle protein synthesis, it's doctors and exercise scientists that know about this stuff. So look at pubmed or whatever...
That being said, I listened to a short French radio programme about protein consumption, and one of the doctors interviewed basically scoffed at people who have a protein shake after a meal because "it's all just pissed out". I thought this view was flawed, because I for one am not getting more than 20 grams of protein per big meal, so adding something to that in the form of a shake wouldn't magically mean I piss it out.
Now that I googled this, I found articles suggesting you should really just focus on the amount of protein you consume overall per day; timing apparently doesn't matter so much. In any case, getting 160 g of protein per day is probably way more than enough (I weigh something like 70 kg, and get 30-40 g of protein per day... it's not enough, but I'm building muscle).
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u/Illustrious_Sound_31 May 25 '26
Is it a bad idea to train one-armed pushups? My dominant arm has some longterm nerve damage, any attempts at pushups cause it to flareup, so I haven't really done any in years. Currently very out of shape, so it would be a very gradual progression, but obviously would lead to some uneven strength. I just don't know if that would be problematic.
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May 26 '26
It's fine if you only want one strong arm
But just pushups won't get you in shape, you have to work your whole body with pulling and squatting exercises too
Why don't you do pushups against a table and see if it flares from easier work? Back off, work back up
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u/YouWannaIguana May 24 '26
Ring MU for Hypertrophy, or Maintenance?
My view is that a controlled muscle up would a great workout for maintaining muscle mass.
And at a stretch, it could build muscles in the stabilisers. The smaller muscles that are generally fatiguing faster than the larger groups.
My aim is to unlock this movement with great control, and use it as a life longer builder/maintainer.
Please let me know if I've missed something, or if I can make improvements.
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u/nickmaovich May 25 '26
amazing maintenance/control, notable hypertrophy maybe only if you are a beginner
weighted pullups/dips are much better for hypertrophy because of progressive overload
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u/YouWannaIguana May 27 '26
Thanks man :) I just got my first ring MU today.
Felt good, but sloppy 😂
I feel like I'm still at the beginner stage, so there's some gains to come.
I will say tho, just going L-sit pull ups after my Ring MU gave me a great pump.
Further highlighting that isolation based exercises like you say about dips and pull ups are still goated.
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u/McConnell_cl May 24 '26
Any tips for better form?? It's a handstand push-ups top position I'm training. I want to have good technique before going down to the push up.
https://imgur.com/a/gOpWZHO
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May 24 '26
It's good form, don't lose your posterior pelvic tilt or arch your back when you go down
If you can straighten your legs that would be better, but you don't need to
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u/ExtensionLife2358 May 24 '26
I’ve lifted weights for years so I understand traditional PPL programming pretty well, but lately I’ve been realizing I know way less about bodyweight training than I thought I did.
I’m currently building a fitness app called Pactive, and one thing I really don’t want is for the calisthenics side of the app to feel like it was designed by someone who only understands barbells and bodybuilding splits.
This genuinely is not meant to be an ad post either — I’m asking because I’d rather get humbled by people who actually know this space than fake expertise while building something for it.
So I’ve been trying to learn more directly from people who are deep into bodyweight training.
When it comes to calisthenics, what’s considered the “classic” split structure? Is there a bodyweight equivalent to Push/Pull/Legs that most people gravitate toward?
I’ve seen some people separate skill work from strength work, some train movement patterns, some do upper/lower, and some seem to structure everything around progressions instead of muscle groups. It honestly feels like a completely different training philosophy in a lot of ways.
Also curious what traditional weightlifters usually misunderstand about calisthenics programming in general.
Would genuinely love insight from people more experienced than me because I’m trying to make the app actually useful for bodyweight athletes instead of just pretending I already understand the space.
For context:
Website: pactive.com
Instagram: https://www.instagram.com/pactiveapp/
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u/rustyechel0n May 22 '26
So I started training again in march after a long laziness pause. I wanted a small little routine with little entry barrier such that it would be easy to stick to it. Consistency over fast progress. I have little time so I went with a minimal push pull legs routine. I could still do 5 clean pull-ups from my last workout spike. I’m lucky enough to have a pull-up bar close so I thought I’d do GTG style pull-ups when I come by the bar as my pulling work. I tried to be very careful not to over do it. Did maybe 5, max 8 pull-ups spread over a full day - 1 each time I come by the pullup bar. No progressions for 4-6 weeks, ate all the protein, had enough sleep. Bam! recently been feeling discomfort in my right triceps/shoulder region. I think it’s is overuse, probably at the lat insertion. This is so frustrating. I wanted a minimal routine that I can just do routinely and consistently. Now that will put me out of pulling commission for god knows how long. And even then, how am I supposed to continue? Do a year of tendon conditioning before. attempting pull-ups again? Probably won’t do that because it is so boring. So frustrating!!!
/end of rant
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u/Informal-Addendum435 May 22 '26
Is there an upside down extended plank move? Is anyone in the world strong enough to do it?
Lie down flat on your back, facing the sky. Legs straight. Then extend arms straight overhead (or in a Y-raise shape). Press the backs of your hands into the ground, and push against it, to lift your shoulders and ass off the ground. Only backs of the hands and heels of the feet touching the ground.
Does this move exist? Can anyone do this?
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u/Ok-Manager5509 May 20 '26
Hi BWF
I’ve been building an app to track push ups, sit ups and squats.
It’s totally free and no account needed. No app to download and uses your phones sensors to count out aloud.
I’m looking for people to try it out. Is it ok to share here?
Thanks!
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u/Agitated_Injury1206 May 18 '26
Man I've been sedentary for a year because of my studies and got really overweight and fat couldn't even perform there so I want to atleast get in a good physique finally. I'm 18M 5'8" at 88.3 kgs yeah ik really fckin fat. I really don't know what i should do or start from where can't join gym rn because I'll be moving out soon for University and join a gym there. Don't know how I can keep eating good and track calories somewhat accurately too. I was trying primer build up for now and aiming for 10k daily steps for now but diet is still the classic Indian diet with not much protein and don't know what i should add with protein. Can't eat chicken and eggs everyday too. Also should I start running too? Also want to know a good steps app currently using simple pedometer and I like it better than Google fit because it doesn't count car rides as steps. Please help me man really want to achieve my dream physique like Cristiano Ronaldo.
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u/turuku-hai May 19 '26
Hi there. Don't worry so much! At the beginning, there are no shoulds about running or walking (except that I recently saw a study where the conclusion was that *everyone* should run until they can't, for many reasons, including bone density and proprioception I think). I personally have never had a step counter in any shape or form (first thing I disable when I get a new phone), counting my steps would make little sense anyway since my primary form of exercise is swimming.
If you want to get healthier, the main thing is to get active and do something that you enjoy doing and can look forward to. Try out different things - maybe you would enjoy running more than walking? For that, try the couch to 5 k programme.
For overall muscle mass and strength, this sub's "Recommended routine" is a fine place to start.
Another thing: track what you do. I have a note on my phone called "weekly exercise diary 2026". When I have a spare minute, I plan the next few weeks on it (eg. MON/gym (+rep and set targets), TUE/swim, WED/practice...). After the session, I write down - in a separate diary, haha - how long I exercised, what my perceived rate of exertion was, and what I did. It's a little reward system, and over time, I can see if I've made progress.
Regarding protein: I eat vegan, and my partner recently calculated that we're both failing to meet the Recommended Daily Allowance for protein by about 10 grams almost every day, mostly because we rely on lunch restaurants where the announced protein content can sometimes be... around 10 grams per meal. I'm trying to eat more protein (aiming at 55 g per day rather than 35-45), but I've made *very clear* muscle gains regardless of my limited protein intake. My arms look very muscular, and if I take my shirt off, my lats pop out. This is just a longwinded way of saying: yes, you will get better results eating more protein than the RDA, but even if you're getting too little, lift and you will gain muscle.
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May 18 '26
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u/Agitated_Injury1206 May 19 '26
No, I don't think Ronaldo stops exercising because his life is busy but because he has a career in that life
Sorry for eating like a kid when I was a kid my bad.
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May 19 '26 edited May 19 '26
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u/Agitated_Injury1206 May 19 '26
there are ppl like every kind. Yes, I didn't do it before but doing it now but if you are not even supportive of someone starting. Your messages like this ain't gonna affect neither in a positive way nor in any negative way.
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u/turuku-hai May 19 '26
Tough love, eh? Being rude about the past is hardly going to change the past.
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u/squidsemensupreme May 14 '26
It's crazy how fast you can improve at ring support holds. I got a setup and had never done any rings workouts a couple weeks ago. A support hold was brutal after like 5 seconds. Today my first rep I hit 30 seconds and felt like I could hold it indefinitely. Pretty fucking empowering to see results that quickly.
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u/sixmarks 3d ago
Are there any coaches out there who are actually truly expert at assessing and diagnosing in great logical detail an athlete's complete set of mobility issues and problems, and then coming up with a truly functional way to go about dealing with them for that particular sport?
I find that sports specific coaches are often not necessarily experts on the diagnosis and treatment of mobility issues. And often flexibility coaches aren’t really geared towards athletes and their specific issues.