@dontdosadness Poggers
Happy Holidays /r/BWF! Our Gift to You: The BWF Primer Routine Technical Outline (+ only 1 week until the New Year's Primer Community Event!)
- Thread starter dontdosadness
- Start date
-
- Tags
- bodyweight fitness
@dontdosadness So excited to be part of this community event. This is just what I need to start my journey into fitness, an accountability group!
dontdosadness
New member
japan4jesus
New member
@dontdosadness I would think i'm about to be intermediate soon yet still learning new things/concepts that i have not questioned about before! Albeit I have joined this community after my complete beginner phase therefore i can tell i would love to be more cognizant about all the stuff back then; I find out that these are really, plus quite vitally, enlightening pieces of knowledges(for even free :guau:!) that will not only help the beginners to get their first gains optimally without any concern, also letting them have some foundational grasp over basic factors from zero, encouraging them to be smart and conscientious/studious for the long run which is the most important aspect I believe overall at that point. Especially for a total beginner who has sought highest of fitness gain goals and needs to get somehow educated in their circumstances before getting started, this is the real deal! Totally appreciate how poggers of a move it is to put effort into this mate, Cheers and Merry Christmas!
missysylvester
New member
@dontdosadness This is nice, would have loved this when I started the RR about 7 months ago.
Really good work, and personally looking forward to the other routines that will hopefully be released during 2021!
Really good work, and personally looking forward to the other routines that will hopefully be released during 2021!
smithmartin
New member
@missysylvester How's your progress with rr?
strugglewithin9
New member
@dontdosadness Awesome!! Great work Nick, and thank you for all this work a lot of people (including me) benefits from 
kennyjoede
New member
@dontdosadness Sweet baby nick
@dontdosadness How can I access the routine? Specifically the BWF Foundation and GST regime?
dontdosadness
New member
@gpdoyle At the moment neither of those routines are finished.
The 5 routines outlined in the first post will probably have release dates that are spread out across the whole of 2021, as around developing them I'm also having the juggle things like work (haha paying rent right) and other responsibilities.
So it will be a little while til they're all done, basically. Foundations is next on the list but with the sheer volume of work I've been having to put in the get the Primer done I'm not realistically going to be able to start working on Foundations yet right away (I've had to even work over Christmas to get all the posts ready in time haha).
The 5 routines outlined in the first post will probably have release dates that are spread out across the whole of 2021, as around developing them I'm also having the juggle things like work (haha paying rent right) and other responsibilities.
So it will be a little while til they're all done, basically. Foundations is next on the list but with the sheer volume of work I've been having to put in the get the Primer done I'm not realistically going to be able to start working on Foundations yet right away (I've had to even work over Christmas to get all the posts ready in time haha).
lawrenceryan
New member
@dontdosadness Your sacrifice is appreciated; all r/bwf beginners will grunt your name as they finish each rep in your honour.
Seriously though, stellar work and incredibly charitable of you and the rest of the mods/contributers. Can't overstate how appreciated it is by the whole community.
Seriously though, stellar work and incredibly charitable of you and the rest of the mods/contributers. Can't overstate how appreciated it is by the whole community.
@lawrenceryan It's all Nick so far btw.
@dontdosadness Thank you. I'll be waiting for them..
ilovereading
New member
@dontdosadness I'm really excited about this! Perfect timing.
I'm a little confused how this fits into the flow chart from the previous post. You mention that this primer will become bwf foundation routine, but the flow chart says to graduate from the foundations routine you would need to be able to accomplish 10 pull ups. I might be totally misreading this! Just want to clarify.
I'm a little confused how this fits into the flow chart from the previous post. You mention that this primer will become bwf foundation routine, but the flow chart says to graduate from the foundations routine you would need to be able to accomplish 10 pull ups. I might be totally misreading this! Just want to clarify.
dontdosadness
New member
@ilovereading Oh it will not become the foundations routine, you will move on to the foundations routine once you graduate the primer.
So the timeline would go:
Do 2 week Build-up to the Primer
Do Primer
Complete primer (3x8 pushups, 3x8 horizontal rows, 3x15 squats and glute bridges, all with good form)
Start Foundations (This will add progressions toward pullups, pikepushups and dips, among other things)
Complete Foundations (3x10 pullups, 3x10 dips, 3x5 pike pushups, 3x20 pushups, 3x20 rows, etc. etc.)
Move on to specialist program
The flowchart is a bit unclear on that, and will be updated to reflect it when I have time, but I'm currently scrambling to get the 2 weeks of posts ready for the new year haha.
Thank you for the feedback.
So the timeline would go:
Do 2 week Build-up to the Primer
Do Primer
Complete primer (3x8 pushups, 3x8 horizontal rows, 3x15 squats and glute bridges, all with good form)
Start Foundations (This will add progressions toward pullups, pikepushups and dips, among other things)
Complete Foundations (3x10 pullups, 3x10 dips, 3x5 pike pushups, 3x20 pushups, 3x20 rows, etc. etc.)
Move on to specialist program
The flowchart is a bit unclear on that, and will be updated to reflect it when I have time, but I'm currently scrambling to get the 2 weeks of posts ready for the new year haha.
Thank you for the feedback.
@dontdosadness Will this require you to start with a pushup? I'd love to get into bwf and will look come January, but as I lack my upper chest muscles in the right side push-ups and variants are really tough (never done a full one). I can do most stuff but "wide chest contractions" is my limitation (don't know the technical name for the movement )
)dontdosadness
New member
@jj007 It requires absolutely no pre-existing strength or experience with exercise whatsoever You will be learning the progression towards a full push-up but you will not be expected to already be able to do full push-ups at all.
All the routine requires is for you to be able-bodied, have basic reading comprehension, and at least 2 weeks worth of commitment and attention span!
You will be learning the progression towards a full push-up but you will not be expected to already be able to do full push-ups at all.All the routine requires is for you to be able-bodied, have basic reading comprehension, and at least 2 weeks worth of commitment and attention span!
@dontdosadness This is perfect! I’m well into the RR, but I might do something like this as a sort of “get back to basics” two week routine. I think it’s always important to keep that form pristine!
harryschiavo8
New member
@dontdosadness Am I missing something? I am not seeing the protocol actually posted anywhere on here?
@harryschiavo8 It's not Jan 1 everywhere yet. patience my dear.