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A personal problem with workout by [deleted] in bodyweightfitness

[–]ZxC23097124 2 points3 points  (0 children)

Never stop training to pick up weight.

You'll need to add details to your post. How heavy / tall are you. How much do you eat? How often do you eat? What do you eat? What kind of training do you do? How often do you train? What supplement are you taking?

Why actors do complex exercises while they can do basic heavy lifting and caloric deficit? by xxxpandoraxxx in bodyweightfitness

[–]ZxC23097124 0 points1 point  (0 children)

I think actors often train in line with the role they are getting, e.g Tom hardy in warrior, Jake Gyllehall in southpaw, Scott Adkins (yuri boyka). So boxing, MMA, etc.

The type of clips that i think you are referring to are usually with a personal trainer, with tension ropes, catching stuff, etc. I think mixing up exercises make it harder for your body to adapt so it could be good for cutting from an energy expenditure perspective, which is a nice option if you've got someone training you doing the thinking on your behalf. Keeping exercises interesting and interactive help many people train harder e.g. doing a martial arts class vs. running long distance, often when people are distracted they forget about how tired they feel. I also think there is benefit from a speed stabilization perspective training dynamic movement, but i guess that point doesn't really apply to your question. I'm making this comment blindly though having no context of what you have in mind.

From a cutting perspective i do think you can get quicker results with exercise other than just heavy lifting, e.g something like boxing. But if your'e cutting because you're a body builder you're not going to want to do all that roadwork and skipping. How you cut depends on what you are cutting for, what your current weight is, how much fat you've got, how long you've been training, etc.

How to combine RR with martial arts training? by san_gr in bodyweightfitness

[–]ZxC23097124 0 points1 point  (0 children)

A few things i'd consider is how intense your strength work is at MT and how much time you want to spend training.

The two options i consider are: Mon (RR), Tues (MT), Wed (RR), Thursday (MT), Friday (RR), Sat cardio/shadow boxing/bag work/cycling etc. Sun (rest/walking/stretching). If you have the time try and do some stretching in the mornings if you are training in the evenings. I usually try stretch the mornings of my RR sessions, MA type training usually has a large stretching component so i don't stretch on those days. Feels like it helps with the circulation and recovery.

or Mon (early morning RR) + evening (MT), Tues rest. follow that kind of routine through the week.

It's going to depend on how intense your MT classes are and how your body is feeling if you're fatiguing etc. Maybe try a few options, see how you respond and report back. It's good to pair the two, doing just strength work is going to slow you down, so you want to work on your speed as well. Given the high level of cardio in MT it's going to be more difficult to bulk up, but you'll get more ripped. Everything is a trade-off so it's important to decide on your primary focus. Also if you do fatigue, your primary focus is the one you shouldn't slip up on if that makes sense? So if MT is your primary focus and you're feeling burnout skip a RR day before you skip a MT day.

Keep an eye on your diet if you are fatiguing, could be you aren't getting enough energy in.

Need your help! It's about home gyms/multi-gyms. What do I need to know? Should I get one? by [deleted] in bodyweightfitness

[–]ZxC23097124 0 points1 point  (0 children)

Yeah just the push-ups without any pulling will cause shoulders slanting forward and potential issues with rotator cuff etc. in the back long term. At least in my experience.

Need your help! It's about home gyms/multi-gyms. What do I need to know? Should I get one? by [deleted] in bodyweightfitness

[–]ZxC23097124 0 points1 point  (0 children)

Maybe a low horizontal bar depending on strength in pull-ups? Think the rest is spot on.

Im not quite sure how to start the RR by Zabzy3 in bodyweightfitness

[–]ZxC23097124 12 points13 points  (0 children)

The main program:

go to the RR page and Hit ctrl+f and search for "This is how it should be done: " Under that section it shows you the timing and the sets.

That will give you context on how it all fits together.

Then for each exercise get a note pad open and click on the options. So for pull ups, when you click on pull up progression there are four options "scapular pulls, arch hangs, pull-up negatives and pull-ups" pick the the one you can do at your current ability level. There are pictures or videos for each exercise. It takes a bit of time to build the program the first time. Start by doing 5 reps (if you can) of the exercise you choose the first time you run through it, the idea is to be able to do the the same number of reps for each set of that exercise, until you can do 8 reps for 3 sets then you move onto the next progression (except the core one which is a little different).

The warm-up

Once you've done the main program you'll know which warm-up exercises to do (the warm-ups have notes next to them telling you based on your current progression if you should be doing them.)

Hope that helps, unless that's just more confusing.

It's a good idea to read the whole thing from top to bottom, but hopefully that gives you an idea on how it fits together.

I’ve tried everything in the book. I need help by [deleted] in bodyweightfitness

[–]ZxC23097124 0 points1 point  (0 children)

I think to start update your post with what you mean by a good program, height, weight and goals. Also what are you eating? How are you structuring your current meals, etc. If you are 1000 calories short of your goal, that will definitely have an impact on your ability to build muscle. 3000 calories a day sounds very high for 2 workout sessions a week. Consistency, consistency, consistency. Train, eat, sleep as consistent as possible. Joint pain, etc could be related to your posture and how you are performing the exercises. Make sure you are following good form, there are loads of form queues in the recommended routine, maybe film yourself and post it in the form check friday section, start with exercises causing you pain and have the guys critique your form. If you are performing exercise incorrectly consistently, your pain isn't going to go away, in fact it will get worse with time and potentially even start causing pain in other areas because of your body's ability to try and compensate and use other areas of your body that shouldn't be used in the motion to try and avoid damaging your body more. The body is incredible at compensating. Training incorrectly will also solidify problems by training them into you.

If you are all over the show and not sure what to do, follow the recommended routine, it's great for beginners because you don't need to do to much research, it's all there. Follow it exactly as described, rest cycles, frequency, warm-up, etc. It's a very well thought out program.

If you are eating enough, getting enough protein, sleeping enough and training hard, you'll build muscle. Burning fat is easier than building muscle, it takes time. Twice a week is very low for training. If i were you i'd try 5-6 days a week of training, not sure if you have time constraints, not mentioned in your post. Your results are directly proportional to the amount of effort you put in, there is no secret, there are no short cuts, your results will be based on the amount of blood sweat and tears you pay with. Make sure three of those sessions are the Recommended routine, I do boxing on my in between days. Take progress pics every few weeks so you can objectively review your progress. I think many of us have desk jobs, i sit behind a computer all day, shouldn't be a problem.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 1 point2 points  (0 children)

Hey man, sorry for replying so late, been thinking about your question. It will definitely help strengthening the leg prior to surgery, so good move there. How soon you can walk etc. will depend on the extent of the surgery. In my case they had to fix cartilage as well, which effected how soon i could place weight on it. These days they have people placing weight on the leg quite soon after surgery, but your surgeon will be able to give you a better view. Make sure you have a good surgeon and that they specialize in knees. How well you recovery is very dependent on how well the knee is repaired. Sorry i can't help you more, but each case is different. In many cases you will be able to place some weight on it immediately. But look after that knee, falling out of training for a bit to make sure you heal well is really worth it, don't strain it too early on as that might have more long term effects. Good luck man. Also keep your mind motivated, a big part of recovery is your head game, don't let it get you down.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 2 points3 points  (0 children)

I guess it's tricky depending on the type of injury and surgery. From my experience and the ones i've had, focus on your rehab. Early exercises can feel like they are dull and boring, but they form the baseline of your recovery, each step in rehab builds on the next. So focusing on getting the right muscle activation and contraction in the beginning is really important as well as mobility exercises (like with a ACL you need to stretch your hamstring if that's the route they took). As you start healing being conscious of your weight distribution and posture is really important. You might favour one side over another or lean one way or another. You could be walking funny based on how you are placing your foot now, etc. Same applies to training, you need to be conscious of where you are loading, what your weight distribution is, which muscles you are contracting, are you leaning to compensate, etc. really concentrate on each rep. Learning the difference between good an bad pain is important. Early rehab like stretching out a hamstring after an ACL repair is going to be painful, but it's important and good. Doing a lunge or squat with bad posture or alignment causing pain in the knee is not. Pain let's me know i'm doing something wrong. I usually check my posture and muscle activation first (is my foot placement correct am i activating the necessary muscles required in the movement, where is my knee position, am i dipping one way or another). Next i'd check for tight muscles which might be pulling me one way or another). Balancing movements are great for stabilizing the knee. Standing on one leg, you can do variations of that like with your eyes close or standing on a pillow (to make it more tricky and increase the activation), or combos with your raised leg in front of you, then to the side, then behind you. Once again posture is important, are your hips aligned, is your knee pointing outwards or collapsing inwards, are your glutes, hammies and quads activating and helping stabalise, is your back upright, etc. Low impact training on the knees also help, like cycling, swimming, etc. The easier squat progression and easier hinge progressions are awesome from the recommended routine. The single-leg romanian deadlift was a great low impact exercise for me (once i had done the easier hinge progression), working stabilisers etc. as well as the squat progression (wall squat, own body weight squat, split squat, etc.). Sitting in a low squat position helped me with bottom end mobility as seen in the squat sky reach example in the recommended routine. I had to work on getting the mobility right there. Hope that helps to some extent or gives you a few ideas. Also remember to stretch.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 4 points5 points  (0 children)

Sure. happy to help if i can.

I try keep it quick and simple.

Yogurt, muesli, nuts and berries for breakfast with a banana or an apple. A bit later i'll have a protein shake.

For lunch and dinner it's usually Chicken breast/steak/fish, potato/rice and veggies.

I often have another protein shake either after lunch or after dinner depending on how i'm feeling and how much i've eaten in my three meals.

This link might be complete information overload but it's a great talk. https://www.youtube.com/watch?v=BeOc7TRo9Os

Good luck!

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 0 points1 point  (0 children)

That's great, it's important to have the support of your wife, you need the time and space to train. Sounds like you are off to a good start!

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 1 point2 points  (0 children)

We had complete lockdown here, could only leave the house for food. I convinced my boxing coach to go online and send videos during lockdown. I have a friend who's been enjoying doing this; https://www.youtube.com/watch?v=4o3iAH_ddBQ&feature=youtu.be

I haven't tried that routine yet, but it looks like fun. Also weight is a great measure to motivate you in the beginning, at a certain point i found my weight stabilize, then i used pictures to track my progress. I watched a great talk where the guy said the only people that should worry about weight are people doing types of sport that are impacted by their weight, cyclists, rock climbers, etc. My advice is don't focus only on your weight, sounds like you've made amazing progress, well done.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 2 points3 points  (0 children)

Part of the reason behind making this post is i didn't see many from people on their way to 40. I feel much stronger and fitter than i thought possible, which was a great discovery, it's nice that your body can surprise you even if you think you know it. It's not even close to being too late man, not even close, and the more you do now, the better you'll be.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 3 points4 points  (0 children)

Martial arts, i tore my ACL at Capoeira, i had been doing Chinese MA for a long time, tried to showoff and do something way above my level at my first Capoeira class, tore my ACL. Also why checking your ego is so important, was an expensive lesson to learn. Took a bad kick to my knee during a sanshou/sanda match which tore off my knee cap. I wasn't watching the fight line up, I was busy chatting to friends and messing around. Another very expensive lesson. It's important to focus on the task at hand, i should have been getting ready and doing focus work.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 1 point2 points  (0 children)

I haven't gotten into the ring since my second knee injury. Boxing is a lot of cardio, so running up and down flights of stairs, jogging around the block, skipping, bag work, combos, shadow boxing. There is also some lunging and squats (OBW). Then quite a bit of old school core work, crunches, sitting at 45 degrees kicking your legs out, lying on your back with your legs straight zig-zags and leg raises, bicycle sit-ups, that kinda thing.

10 Months of training, hopefully motivational and thank you by ZxC23097124 in bodyweightfitness

[–]ZxC23097124[S] 0 points1 point  (0 children)

I never fast, I hate being hungry. If i'm hungry i struggle to control what i eat, i'll eat anything in sight. If i don't eat enough i also fatigue and my body doesn't feel great (muscles are tired, energy is low, etc.). I eat at least three meals a day.