Review: Reddit Bodyweight Routine
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- เผยแพร่เมื่อ 28 พ.ค. 2024
- All effective workout includes 3 specific qualities:
- They provide a comprehensive and balanced approach to your training.
- They point you in the right direction and offer a workout that's in alignment with your goals.
- They are a good fit for your personal circumstances and lifestyle.
If you can check off all three of those, then you have a good routine.
RDP Website: www.reddeltaproject.com
RDP Books on Amazon:
Grindstyle Calisthenics: amzn.to/32TQhQh
Smart Bodyweight Training: goo.gl/pnJd2b
Fitness Independence: goo.gl/MTUzDZ
Bodyweight Training for Cycling:amzn.to/2QFlAZm
Bodyweight Training for Martial Arts: www.amazon.com/dp/B07RFHS1NB
NOSSK RT-17 Suspension System: bit.ly/33nlhKq
#reddit #calistehics #routine - แนวปฏิบัติและการใช้ชีวิต
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I started calisthenics with the reddit routine, but had to stop training multiple times due to life issues. Now I do an ultra-simplified version that’s just vertical pull+push and horizontal pull+push, which translates to 30 minute upper body sessions three times a week that I can consistently stick to. For lower body and core I do kettlebell squat+swing and kettlebell lunge+hanging leg raises, also 30 minutes twice a week. Then I play sports or sprint/stair sprint/jumprope when I have time.
I find that 30 minutes with minimal equipment/setup/travel is the sweet spot where I can consistently get my training in, and isn’t painful to stick to.
J D Yeah I use a resistance band to warm up for about 2-5 minutes depending on how loose I’m feeling.
it is too long
lumilols I’ve tried shorter. Very little results.
@@M0ebius All I do now is pull ups with a 10kg backpack, horizontal rows and decline push ups all for around 3 sets each and Ive been getting results. Just trying to get 1 more rep in each exercise until I get to 20 reps and change the variation then
Sounds like a great workout schedule! How do you do vertical push with minimal equipment? Handstand pushups?
Thank you for the review of the RR. I have been following it for about two and a half years and it did wonders for me. Like many others on here, the one problem I see is the length of the routine (1+ hours).
This is one of the most undogmatic, sound and intelligent training routine reviews I've ever seen. Especially the last point, that the person who put the plan together doesn't know you and therefore it can't be completely tailored to you is very important. Cookie-cutter training routines don't take into account your past injuries, time constraints, or other circumstances, so it is your responsibility to adapt the routine by your best judgement.
I wish had found this video before I went too hard too fast on the reddit bwf routine. I injured myself more than once before I gave up. Today, I stumbled on this video researching calisthenics I can do successfully. It was like you were talking directly to me on that third point. Thanks!
That "template" advice really helped me a lot! Thank you!
Great advice and so true. The main issue and I’m glad you brought it up is that you need to modify. I’m reading overcoming gravity and it’s a great book but you clearly says this is a template you need to modify and you know your body better than I do so adjust to fit with your body and how it feels
do you think its a good idea to do this 5 days a week? 3 days a week seem a bit too low for me
ive been training 5-6 days a week for nearly 6 months now. I'm really exhausted by it and I plateaued. I'm hoping this recommended routine will make working out more exciting again!
You always managr to read our minds i just started this routine for this week and exactly what i needed
How's the routine going for you so far?
I found that it takes about twice as long as they claim.
Trev Barlow If you're messing around yeah. but I've been running it and workouts only take around 50 min
@@angelgfromcorkerii8797 I wouldn't say I was messing around by any means.
How is the the routine for beginners by beginner I mean I can do 10 push-up 20 squat and 4 pull ups
Great advice as always.
“Think of it as a template.” Valuable advice. Thanks!
Glad it was helpful!
This is the routine I started with many years ago as a calisthenics beginner! I have changed my routine since but it was a solid template to work from. I started at no pullups and got up to ten (my record).
Thank you for sharing your experience with us Joannabanana1989.
Congrats on your progress thus far and keep up the good work!
Joannabanana1989 did u get abs?
@@Cookiemonster-sk5iy you get abs when you have low bodyfat, not because of exercises.
Awesome piece of mental nugget. You never disappoint. Thank you for the share, sir!!! Be well. Be fit. Live free
Great to hear from ya as always Neil! Stay strong my friend!
Your analogies are the best, I always use then.
Thanks Vinicius,
They are like the dew on the grass............
I was recommended this routine as a substitute for gym training, and it really isn't a good fit due to the third point. If you are new to bw training just getting an overview of what the thing is requires reading about 8 excercises (!) for the warmup and getting a sense for each of the 9 progression requires checking out a further ~90(!) excercises. And the actual program will be 8 warmup movements and 9 work movements. So that's about 17 movements that someone new to bw training needs to learn *just to get started*. That's actually pretty difficult and takes serious time. For me to get comfortable barbell squatting, deadlifting etc took *months* of training and getting decent technique bench pressing took more than a year. And that's with a lot fewer movements to focus at both in total and per session. This setup requires dealing with learning and all the associated frustration of tons of movements every single session. So that's a lot of negative feedback and frustration unless you already are skilled or talented. So imo a pretty poor program for beginners since it is quite overwhelming in presentation and very heavy on negative feedback in the starting phase of the training due to so much learning taking place at once. At least for me I need training to be fun, and having me do 17 things every session that are awkward and unskilled is very much not fun.
Holy shit, you weren't kidding. That's a lot of shit lol with the amount of links they have in it, you'd think they could have "foundation" section or something for moderates/beginners just starting with the trusted basics of Push UPs, Squats, Bridges, Leg Raises and Pike Push Ups.
They have simpler routines. The BWF primer like I mentioned to the other commenter, as well as the minimalist routine if the recommended routine takes too long or is too overwhelming.
www.reddit.com/r/bodyweightfitness/wiki/minroutine
@@lostsaxon7478 The primer routine teaches you to be comfortable with the foundations
yes
I started doing a very basic template of a routine one year ago and it works really well for me. Its basically like this:
I train 3 basic compound excercises ( push, pull, legs) 2-3 times a week. At the moment its dips, pullups and weighted squats. Very much like TMR (thanks Matt!).
If I got time and energy, I add 3-6 optional assistance excercises (I.e. pushups, rows, lunges, biceps curl, legraise, triceps extension etc).
If I am short on time I do the 3 main movements as fullbody circuit. If I am pressed for time the whole week, I will do one exercise every day (dip, pullups, weighted squats).
That way I very seldom skip my training at all, I dont get too fatiqued and there is some sort of constant measurable progress
Well done! Hard to go wrong with a simple routine like that, when it's focued on the basics and pure hard work!
What rep range do you use
@@covlad2009 3-20 reps.
@@e.e.8589 cheers mate
Reddit's RR brought me into calisthenics, I developed the basic strength for handstands, pullups, Lsits and improved my mobility by a bit. All in all it's a great routine for all beginners to develop the basic strength..
is it good for intermediate people too? I can already do muscle ups and one arm push up, and looking to change my routine (kinda getting fatigued by it and I plateaued)
I use Routines as templates it works very well .but a balanced routine is where it starts, then you get to know what works best for you with time and practice . So once again you're on point with this video Mat 👍🏽💪🏽💯
The only thing I don't do as the RR suggests when it comes to workout structure, is the core triplet. They fix the oblique training, and I like to do 4 pairs, horizontal pull-push, vertical pull-push, posterior-anterior core, posterior-anterior legs, and the 9th type is an extra: obliques training/biceps/calf raises etc. Split training is too complicated. But I like to freeze the most of my workout, as you would say, and I pick 2-3 excersises, and I try to progress only those for 4 weeks at least. It wotks very well, it is easy to control the workload that way :)
Dude, you say Split Training is too complicated and same time you have a monster 4-Way-Super Set-Split.
@@j.westbestoftherest9102 I think it is just easier to test the chosen volume and intensity of a full body workout than a split wokout., if someone's life is not based around training (like ultra-hobbists or serious fitness trainers etc.). When I did split training in the past I had to test two different workouts effect on the nervous system, not just one. I really think that the big trick is that can someone choose the right volume/intensity compared to his or her absolute strength and workout capacity. And above 80% can be too stressful, in my opinion.
I remade the recommended routine into a sort of split one, cause my body tolerates the load so much better that way.
I agree as usual. So what's new.
I think this is the biggest benefit we can get from programs like Convict Conditioning. It explains which exercises you have to do to develop your whole body evenly and how to practice them with good form. Then, it's up to you how to schedule everything.
And here I must say thanks to you, Matt. I've found your channel after searching for a good visual explanation for CC's exercises, and those concepts you present here gave me fitness independence. I had solid understanding of things like kinesiology and biomechanics, I knew things like looking through a microscope. But they were just unrelated packs of knowledge. By watching your videos, it was made possible for me to integrate and arrange them in a hierarchical order, seeing the relationship between them and getting the full picture. It's like I knew what was used to make a painting, but I was not able to use it in the way a good artist would do.
I began doing all six exercises from CC every day for six days in a week, and one resting day. The volume was little, because my first goals were consistency and the correct form of the exercises. That goal was reached when I saw the joint pains going away. After a while I began to add volume, until it got too much to do everyday. I'd watch my body closely. If one exercise would become too hard after some reps, I would do it first on the next day's workout, so that I would see if the exercise was hard or it was the volume of the whole workout. If I could do it without trouble with more repetitions than the last day, I would see it was not the exercise per se, but the whole volume. So I'd split it in two days and I'm still doing it as the volume makes it impossible to do the exercise with more frequency. I learned to look at my body and see what signals it is sending by watching your channel, so thanks a lot!
You have certainly come a very long way along your journey and I'm very grateful to have played a part in your journey. I'm sure more good things are coming your way
When I discovered r/bodyweightwitness, I was totally smitted by everything there was. Read their wiki I don't know how many times. Printed their RR, and got it plastic coated with hard plastic, so I could follow it. I never followed it. It was so long. It is still ON my table after two years. And I always felt guilty about not following a great routine.
But this video, boy is this video awesome. Thanks Man! May Allah reward you in the best of ways.
I admire your prep work big time Saad, I would just go through it, pick 3 basic exercises you like and do those for now. It's an easy way to get the ball rolling
The recommendation is to start with the miniroutine (www.reddit.com/r/bodyweightfitness/wiki/minroutine). That's four exercises. I've started with one (!) round of the minroutine. Then two rounds. Then three rounds. Then to a minified version of the full routine.
To go with the rocket metaphor: You don't start building a full Saturn V in High School. You start with a small model, then expand from there. :-)
My eyes glazed over this so-called simple minimalist routine. I just do a 3 sets of pull ups, push ups, Banded OHP, Banded rows, hanging leg raises, Banded leg curls/extensions. If I feel up for it, I'll throw in some bicep curls, and tricep extensions. There are 100s of pull up and push variations, so I gradually do harder variations as I progress in them.
My work schedule is all over the place so I’ve recently come up with a system that seems to be working for me. Basically, I have four upper body workouts, four lower body workouts, and four total body workouts. There’s a short, medium, long, and extra long version of each. I also have a routine that involves one exercise per day and one that involves two exercises per day which are done in superset fashion. I also have a few other short workouts that I do for my own personal preferences like a sprinting drill, carrying drill, and mobility drill. The shorter workouts are typically circuits and include less exercises, rounds, and rest times. The longer workouts typically involve more straight sets, more exercises, and longer rest times. I have it set up so that the workout I do is determined by the day of the week and what time I get home. Options are key to consistency.
Black Bird Can you detail your sprint and carry routines and your lower body routines?
M0ebius My Carry Drill is all about just walking with weight in different positions. It helps for my job (heavy construction).
This workout should be performed in an area that is about 20-30 yards long and is on a slight incline. I used to use my yard but have been using my driveway lately.
Using the heaviest dumbbells that you can manage, perform each exercise uphill and downhill before moving onto the next exercise. Try to walk as upright and normal as possible.
Low carry right
Low carry left
Shoulder carry right
Shoulder carry left
Double low carry (both dumbbells)
Double shoulder carry (both dumbbells)
OH carry (I typically do this drill after an upper body workout so by this point holding one dumbbell overhead is plenty).
M0ebius Mobility & Sprinting Drill
This workout should be performed on a strip of grass or pavement that is about 20-30 yards long and is on a slight incline.
Perform each exercise uphill and downhill before moving onto the next exercise.
Light jog
Skip
Butt-kickers
High knees
Side shuffle right
Side shuffle left
Carioca right
Carioca left
Sprint uphill and walk downhill 8-10 times.
M0ebius For lower body, I like to do what I call a “list style” workout where I just have a list of exercises and I do one set for each one . The whole workout is basically a big long drop set.
Lower Body (Extra Long)
⬇️1 Minute Rests.⬇️
Jumping Lunge Right: 15
Jumping Lunge Left: 15
Jumping Lunge Alternating: 15
Squat Jumps: 15
Reverse Lunge Knee Drive Right: 15
Reverse Lunge Knee Drive Left: 15
Alternating Reverse Prisoner Lunges: 15
Close Prisoner Squats: 15
Straight Bridges: 15
Table Bridges: 15
Lying Bridges: 15
⬇️No Rest.⬇️
Side Plank Abductors: 15
Side Plank Adductors: 15
SPKD Abductors: 15
SPKD Adductors: 15
Swimmers: 50
Heel/Toe Raises: 50
Wall Sit: 2:00
The long, medium, and short versions just keep cutting out more exercises. The first side planks include normal side leg raises for the abductors. Then again with the top leg resting on an elevated surface to work the adductors. SPKD is side plank knee drive, done with the bottom leg on the ground for the abductors and top leg on an elevated surface for the adductors. Swimmers are just laying on your stomach stretched out like Superman and 1 rep is left foot towards the ceiling followed by right foot. Good for the glutes. Hope this helps.
M0ebius by the way, the gaps in the lower body workout are for organizational purposes only. Plyometrics, dynamics, extension chain. You still rest one minute after each exercise during that portion of the workout.
Please don’t change, your content is amazing!!!
Hi Matt ! I would like to ask you, can I train my legs every day, it's been several years that I train with calisthenics (explosive, squat, sprint), but my legs don't grow, and I see that the cyclists and the speed skater have huge legs while training every day, can I train my legs everyday to see progress?
Thank you.
You can train anything every day provided you can recover and hit your legs hard. It's that intensity that's most important. Seek the intensity and you shall find you gains
Thanks man
You're welcome!
Thank you so much for putting my mind at ease!. I like the look of RR but I feel it’s very long and complex.
Have you heard of Adam Frater’s Shredded Academy? I was doing it before I came across RR, I like it coz you only need a pull up bar and a chair, you do AMRAP for 15 mins, then a burnout session, so it’s quick and simple. I would love if you could tell me if it’s balanced or not?
The downside is that he doesn’t really offer many regressions/progressions like RR does
In the video he tells you how to determine if a routine is balanced or not
Hi Matt, what do you think about their pushup progression especially pseudo planche pushups? Ive never seen you mention that haha.
I think that exercise is great, I was first introduced to it by Austin Dunham. I realised that the pseudo planche push up works more towards the shoulder instead of the chest. Therefore the archer push up or one arm push up is much better for me. Besides, I recommend you to buy the books of Matt, I have bought both the Smart Bodyweight Training and the Grind Style Calisthenics. Those are great books, and there will be a lot of contents that you can't find at here, and you will be more understand towards Matt' style. He is by far the most knowledgeable fitness youtuber that I have seen and he has helped me a lot to my progress instead of other fitness youtubers who try to act cool, take vlogs and gain money.
@@winsonyyin6659 yeah i already bought those books. been following this channel for like 3 years so im no beginner in calisthenics haha. Just curious of matts opinion because pseudo planche and one arm pushups deals with leverages differently. have fun training
I haven't used the planche push-up enough to really form a valid opinion on it, but I really like using leverage like that for adding resistance.
My preferance is to do the old TRO push-up or "pseudo planche push-up" on a suspension trainer. Nails the hell out of the chest big time!
Man you always say it the way that no body can do👍 thank you for all you do for the sport.
Thanks Khaled Ali!
Dropping knowledge nukes
Personally I'm glad I have stopped spending time on Bodyweightfitness Reddit. I have benefited immensely more from this TH-cam-channel. Red Delta Project is in my opinion one of the few TH-cam-channels that really tries to dig deep into training principles, and that is not afraid to critically examine a lot of the nonsense ideas that exist in our fitness culture.
r/bodyweightfitness sucks
@@paquito4147 why
@@paquito4147 tell us better routine please
Hey Redelta can you make a video on how to keep your motivation for a workout? I have been doing your grind style workouts but for the last two days i just dont feel it. Help!
He already did few
Motivation is all emotional, most of it comes down to why you're training in the first place. get in touch with why you're rock'n each workout.
Train at the same hour every time, over time you kill associate that time with exercising, so you will use less willpower to start
It's a solid routine, I followed it for about 12 weeks the problem I had was the length of time it would take me per session.. I was becoming burnt out with my busy schedule, I much prefer shorter workouts that are normally around 30 mins
That’s why I stopped following it as written as well. It takes me minimum 1 hour to finish the routine, usually closer to 1 hour 15-20 minutes with the warm ups and skill works.
What I did was split up the upper body and lower body into 30 minute routines, and do the upper body 3x a week and lower body 2x. I also do a minimal warm up and no skill works. While maybe not perfectly optimal, I think I make up for it with consistency due to ease of scheduling.
@@M0ebius yeah that's a smart move! I have done a similar thing but currently into full body A / B alternative day workout.. seems to suit me fine for now anyway
@@M0ebius the full recommend routine warm-up is so drawn out IMO.. I do a minimal to none and had any problems
Joshua Bush Well I do think the progress is slower than if I do the entire routine, since the reason it’s so long is that it tries to cover all the bases. But that’s fine with me, because like you I was suffering from burnouts especially when life gets hectic or when my recovery isn’t on point.
I also tried just doing the upper body, but it’s just kind of feels good moving a kettlebell around. With the lower body I focus more on just technique and moving my body through movement patterns rather than a strict strength progression. My aim in general is just the least amount of work for the most amount of gains.
@@JD-dm2qo yeah I was working full body 3× a week and it's fairy high volume.. I'm much bigger in rest now
It is a great routine, it's just sometimes I'm so tired after work I am not able to do everything it has to offer
Yeah that is why the routine is not 12 sharp reps but 8-12
Begin light and push and the end
Hi Matt hope you see this. I'm trying to construct my own routine and was wondering if doing both strength training and then hiit training every day would eventually be counter - intuitive. I know that it comes down to each individual s metabolism but I was wondering if you could give some advise according to your own professional experience.
The simplest way to look at it is this way:
You want to keep your workouts spaced out enough so you can rain hell down upon your muscles each time you workout. It's hard to do that when your mind and body are tired and beat up.
SO if you can do that, workout as much as you like. if you're struggling to be fresh in a workout, cut back a bit
So, how about dips though? I mean, using chairs is quite risky just for doing dips. Is there an alternative for this?
Pike push ups for dips.
@@Marquinho590 oh, been doing that so no problem, but i guess i need weighted vest
@@sinner9781 I understand, I would do it with caution.
Good
To be honest I dont check reddit :D but maybe i will do. I have my own routine which i modify depends on what i need or how i feel. I try from time to time some new things from Yt if this workout or excersise harmonizes with my routine and i felt like this is good for me i adds it :D
A good plan for sure, I'm the same way.
nice
Thank you Denis! And thank you very much for your attention :)
Reddit is very long and beginners might not have the work capacity to keep going and still be able to give their 100% to the exercises at the end of the routine
reddit is good but just too long better to adapt a routine to your needs.
can i switch the order of the sets around
Yeah that’s not important. It’s probably good since if you always do pushups and rows at the end you’ll be pretty fatigued. So you’ll probably be worse at those exercises. I swapped them around from workout to workout to avoid this.
I got a question. Do high reps of push ups build muscle?
Yep, anything will help you build muscle if you're challenging your muscular work capacity, which is a combination of how hard they are working and how long they are working for
Almost clicked the next video without leaving a like, my b
Appreciate the Like James, thank you!
So, become a rocket. Check.
LOL,
I think you can get some liquid O2 supplements down at the GNC too
This is a "kitchen sink routine". They throw everything in there because they don't want anything to be overlooked. As a consequence, too much gets hit multiple times in the same workout. Why push-ups and dips in the same workout? Why rows and pullups? Why planks? Why skill work? Why all these excessive warm ups? It's the opposite of minimalist fitness and it almost made me quit calisthenics.
A great point Trev, funny I just ran into your comment as I was just thinking of making a video on the benefits of using fewer exercises in a workout. Great perspective and I'll certainly use that.
@@RedDeltaProject cool! Glad I could help. I look forward to it!
is this just for beginners? can u build mass with this?
This guy is extremely likable.
Thanks Michael!
There's no actual review here, just 'review theory'. This is great stuff--but it's not actually a review.
Hoqi went fram
Can someone explain the "Tempo"
In easy words
It is the timing of a complete rep. E.g. for a press up: time to go down, time to pause at the bottom, time to go up, time to pause at the top. Usually written in seconds with x being explose power (do as fast as you can)
If it says 10X0, that means the tempo is: take 1 second going down, do not pause at the bottom, go up explosively, do not pause at the top.
Pet eteh ahoulder 4geti dierha
Dud chub
Reddit RR is unfortunately not a good routine when it comes to calisthenics, it's very bad actually. I have seen this critique in the subreddit itself but they always get buried. You can't progress in calisthenics with just 5-8 rep ranges. That's a FACT. If you are doing weighted dips/pull ups then it's different. But otherwise it's impossible. Someone who can do 8 negative pull ups for 3 sets won't be able to do 5 pull ups for 3 sets or someone who can do 8 negative dips for 3 sets won't be able to do 5 dips for 3 sets (which is how the progressions work). I have seen so many beginners ask this questions but they hardly get any answer. Volume is very important in calisthenics. Sometimes you need to lower the intensity and go for a little high volume. There is place for low reps, there is place for moderate to high reps. But in RR it's only low reps which makes it imbalanced. You look at any calisthenics athlete, their routine or the way they advise to train and you will see this. Nobody says 3 sets of 5-8 reps 3 days a week is good for calisthenics. The results I have seen of this routine is nothing outstanding. RR is extremely overhyped I don't know why. Maybe it's better than nothing, but if your goal is to progress in calisthenics, then this routine will just a waste of time.
I have been training for 3.5 years and can do intermediate skills like one arm pull ups, front lever pull ups, 10s full planche, 6 HSPU, 2 L Sit impossible dips etc. I personally tried it for 3 months when I started. At some point it was impossible to progress. After that I made my own routine and have progressed ever since, with same nutrition, sleep and effort. Don't waste your time on this dumb routine.
a for apple can you provide an example of the efficient volume for growth, like the rep range one should reach before moving on to the next progression of that exercise, tia
@@huythong4109 usually 12-15. It's different for everyone, but never 5-8.
Couldn't agree more! The routine is garbage.
@@RedPanda_______ very true.
But I get what you mean, I have read overcoming gravity where the refit routine is based from and there is says that if you need more than 8 reps just do them, the 5-8 reps range is mostly true after you get an intermediate level
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