Quick pointers please

[Rampage]

Not exactly.

If you do about pullups and they were relatively easy, then you still won't be working strength since the resistance wasn't enough to get your muscles stimulated. From a numerical perspective, if it's easy, let's say you only use only 50% (a guesstimate) of recruited muscle fibres for the set. No matter how many reps or sets you add, it won't go past that level and thus, once again, your muscles won't have the incentive to get stronger.

Absolutely the same for your pushups, you're still talking about double digit reps. You're working your muscles endurance.

All hope is not lost! There are other variables you can use to increase resistance and intensity. A few examples:

1) Hold your pullup at the very top of the movement for 3-5 seconds.

2) Work the negatives. Take at 3-5 seconds to lower yourself to the bottom of the position.

3) Like slizzardman said don't cheat. If you're not using full ROM (range of motion), you are not recruiting all muscle fibres. Quality over quantity!

4) Do them on rings if you have them.

Try to do 12 reps now. If you still can, post here and we'll figure something else out.

1) Raise your legs for pushups by finding an elevated station (a box works fine).

2) Bring your arms closer to your hips.

3) Do them on rings if you have them.

4) Dump the pushups and start working hardstand pushups (for a million different reasons). Chances are, you won't be able to do even a partial ROM HSPU even with the aid of the wall.

Slizzardman, if weights were a factor in his programming, don't you believe he/she would benefit better from a 3x5 rep scheme and look for linear progression since he's nowhere near taxing his system. Most beginning improvements would be based on neurological adaptation anyways. Personally, I always considered the 5x5 method to be intermediate. But maybe that would depend on your level of performance? I'm interested in this optimal strength curve. And I'll get back to you after I analyse the different factors that Charles Paliquin talks about (including volume).

There's been a misunderstanding I think...I was talking about pushups, the 5 sets with 13 rep each is for pushups, not pullups.

I can do HSPU's, but I haven't been at it for some time; I can do like 3 on the wall though, and like 2 on my pushup bars, which are full ROM I think, but still on the wall of course.

All this is getting me down...how long could I go with 100% bodyweight? I don't want to use weights...

[Tarun Suri]

Not exactly.

If you do about pullups and they were relatively easy, then you still won't be working strength since the resistance wasn't enough to get your muscles stimulated. From a numerical perspective, if it's easy, let's say you only use only 50% (a guesstimate) of recruited muscle fibres for the set. No matter how many reps or sets you add, it won't go past that level and thus, once again, your muscles won't have the incentive to get stronger.

Absolutely the same for your pushups, you're still talking about double digit reps. You're working your muscles endurance.

All hope is not lost! There are other variables you can use to increase resistance and intensity. A few examples:

1) Hold your pullup at the very top of the movement for 3-5 seconds.

2) Work the negatives. Take at 3-5 seconds to lower yourself to the bottom of the position.

3) Like slizzardman said don't cheat. If you're not using full ROM (range of motion), you are not recruiting all muscle fibres. Quality over quantity!

4) Do them on rings if you have them.

Try to do 12 reps now. If you still can, post here and we'll figure something else out.

1) Raise your legs for pushups by finding an elevated station (a box works fine).

2) Bring your arms closer to your hips.

3) Do them on rings if you have them.

4) Dump the pushups and start working hardstand pushups (for a million different reasons). Chances are, you won't be able to do even a partial ROM HSPU even with the aid of the wall.

Slizzardman, if weights were a factor in his programming, don't you believe he/she would benefit better from a 3x5 rep scheme and look for linear progression since he's nowhere near taxing his system. Most beginning improvements would be based on neurological adaptation anyways. Personally, I always considered the 5x5 method to be intermediate. But maybe that would depend on your level of performance? I'm interested in this optimal strength curve. And I'll get back to you after I analyse the different factors that Charles Paliquin talks about (including volume).

There's been a misunderstanding I think...I was talking about pushups, the 5 sets with 13 rep each is for pushups, not pullups.

I can do HSPU's, but I haven't been at it for some time; I can do like 3 on the wall though, and like 2 on my pushup bars, which are full ROM I think, but still on the wall of course.

All this is getting me down...how long could I go with 100% bodyweight? I don't want to use weights...

Substitute pullups for chin-ups because you mentioned them earlier.

Your entire life. You really need to get Coach's book and you'll understand the level of difficulty that exist in bodyweight training. Meanwhile, read the forums, read Ido's blog, read the articles that are written on the main page of the website of gymnasticbodies (the website, not the forum).

*EDIT: Perhaps, this might excite you also while you wait. This is what you can do with bodyweight training:

[Rampage]

Your entire life. You really need to get Coach's book and you'll understand the level of difficulty that exist in bodyweight training. Meanwhile, read the forums, read Ido's blog, read the articles that are written on the main page of the website of gymnasticbodies (the website, not the forum).

*EDIT: Perhaps, this might excite you also while you wait. This is what you can do with bodyweight training:

I'll read the things you showed me, but for now I think I should clarify something: I'm not training to be a gymnast; I'm just a regular guy who likes to workout, my main sport is tennis, but anyways I would like to do gymnast-type exercises and things like that, and I will soon buy my rings.

I was just asking if I could go 100% bodyweight and still build some muscle and get kinda strong, but again I don't think I am aiming at doing all the high-level things you guys can do.

For the moment, I am just interested in getting defined and making my body stronger to be a better athlete, but things could change...

[Tarun Suri]

I'm going to go on a limb and say that most of the members of the forum aren't training to become a gymnast, including myself. I have only been introduced to gymnastics a few months ago. My strength gains have been amazing. I've also started some copeiera (forgive the butchering of the spelling) into my training. I'm far far from doing high level stuff. All I'm trying to say is that even at a beginner level, all the way to advanced, you can stimulate yourself plenty with 100% bodyweight training.

Just keep learning and improve your wellbeing

[Rampage]

Absolutely the same for your pushups, you're still talking about double digit reps. You're working your muscles endurance.

So if you train for endurance, does that mean that you do not get any big at all, nor strong?

I read one of the articles of C. Sommer, the one of the interview with T-nation and the one where he gives sort of an intro to gymnastic training and all that, and in both articles, he said several times that - his students at least - never once did weighted pullups (and I suppose that would include dips and chins too? no?), and virtually didn't use any weights or added weight; so how come now slizzardman is telling me that I must use added weight, and is practically telling me that I must use weights?

[Joshua Naterman]

Coach's students are all doing exercises that are extremely difficult, far past your level. You asked me how to get bigger and stronger, and the answer is exactly what I told you, that you HAVE to add resistance. You can do harder progressions like front pulls, front lever pulls, front lever rows, etc. You expressed that you were not interested in that, and so I told you, which is true, that your only other option is added weight. Because you are starting off with no gymnastics background it is unrealistic to think that you will be strong enough to do the more advanced things right away. I sure didn't! It is more efficient to use weighted pullups to enhance your strength building efforts. I was also using the weighted pull ups as an example to show you how you should structure your workouts.

With many bodyweight variations you can go a long way, but eventually you will get to the point where the only way to go further is with added weight. Coach talks about this in so many articles I can't count them. Look at what he posts. The best weighted front lever pulls he has seen with his athletes are with 25 extra pounds. He has his guys do weighted hanging leg lifts, weighted front pulls and front lever pulls, weighted reverse leg lifts in the handstand and on the stall rack, weighted squats, weighted single leg squats, etc. That's because once you're doing more than the 5 reps you are no longer working strictly on strength. In no way have I said you HAVE to use weights, but you WILL be putting yourself at a severe disadvantage if you do not. You dont have to use them on everything, and you probably aren't ready to and won't be for a while. But if you keep at this for 10 years you're going to get to a point where you are simply not going to progress without added weight. That's just how it goes. Rings specialists do their entire routines with added weight during practice. It is neither uncommon or unwise to use weights, you just need to be intelligent about how you use them. With the equipment you have right now, and without the book to guide you, I am giving you the best thing I can.

When you realize you are going to have to a) commit to learning and following the progression of more advanced bodyweight movements, or b) add weight to your dips and pullups and pushups, or c) a combination of these two, then you will be ready to train for real. It's all about what you want your body to be able to do. Right now all you have shown us is a complete lack of goals and a mind shut tighter than a virgin's legs. You keep asking questions because you want different answers. I'm done. You've got your answers. I say you have no goals because goals are things that you actually try to achieve. What you have are wishes. When you stop asking questions and start finding ways to get your difficulty to the point where you can do 5 or less reps then you'll have goals. Those methods are in the book and in this thread. Until then, you are a boy sitting on the side of the road, wishing a car would pick him up. Get your ass up and start walking like a man.

[Rampage]

Coach's students are all doing exercises that are extremely difficult, far past your level. You asked me how to get bigger and stronger, and the answer is exactly what I told you, that you HAVE to add resistance. You can do harder progressions like front pulls, front lever pulls, front lever rows, etc. You expressed that you were not interested in that, and so I told you, which is true, that your only other option is added weight. Because you are starting off with no gymnastics background it is unrealistic to think that you will be strong enough to do the more advanced things right away. I sure didn't! It is more efficient to use weighted pullups to enhance your strength building efforts. I was also using the weighted pull ups as an example to show you how you should structure your workouts.

With many bodyweight variations you can go a long way, but eventually you will get to the point where the only way to go further is with added weight. Coach talks about this in so many articles I can't count them. Look at what he posts. The best weighted front lever pulls he has seen with his athletes are with 25 extra pounds. He has his guys do weighted hanging leg lifts, weighted front pulls and front lever pulls, weighted reverse leg lifts in the handstand and on the stall rack, weighted squats, weighted single leg squats, etc. That's because once you're doing more than the 5 reps you are no longer working strictly on strength. In no way have I said you HAVE to use weights, but you WILL be putting yourself at a severe disadvantage if you do not. You dont have to use them on everything, and you probably aren't ready to and won't be for a while. But if you keep at this for 10 years you're going to get to a point where you are simply not going to progress without added weight. That's just how it goes. Rings specialists do their entire routines with added weight during practice. It is neither uncommon or unwise to use weights, you just need to be intelligent about how you use them. With the equipment you have right now, and without the book to guide you, I am giving you the best thing I can.

When you realize you are going to have to a) commit to learning and following the progression of more advanced bodyweight movements, or b) add weight to your dips and pullups and pushups, or c) a combination of these two, then you will be ready to train for real. It's all about what you want your body to be able to do. Right now all you have shown us is a complete lack of goals and a mind shut tighter than a virgin's legs. You keep asking questions because you want different answers. I'm done. You've got your answers. I say you have no goals because goals are things that you actually try to achieve. What you have are wishes. When you stop asking questions and start finding ways to get your difficulty to the point where you can do 5 or less reps then you'll have goals. Those methods are in the book and in this thread. Until then, you are a boy sitting on the side of the road, wishing a car would pick him up. Get your ass up and start walking like a man.

Alright man, calm down, I just needed to be explained how these things really are, that's all.

For example, you say "When you stop asking questions and start finding ways to get your difficulty to the point where you can do 5 or less reps then you'll have goals."; how am I not going to be able to do 5 reps of either pullups, chins or pushups? I can do 12-14.

Or are you saying when I can't do 5+ reps with added weight?

I already told you I don't have any dip belts or weight vests, so I can't add weight to my pullups and chinups or dips.

This is messed up and I already got you all angry, I feel like a damn idiot here.

[Blairbob]

For our sanity, please just get the book, read it once and then take time to read a small portion of it again every day.

Or just follow the mainpage WOD and scale it down. Of course, you need the book mainly to know what the moves on the front page are.

[heinrich]

Nobody is angry at you. Its just quite difficult to help you if you don't know what we are talking about and you have such little understanding of bodyweight exercises.

The book will be really helpful! Not for Coach's wallet but for yourself and your strength, health, performance etc.

The book shows in detail how to make every pressing and pulling movement easier or harder WITHOUT adding weigth.

For example:

- Pull-ups Pull-ups in L-sit (hanging from a bar but legs horizontal) Pull-ups - wide grip (if you don't have rings) Pull-ups - wide grip in L-sit (You probably can't 12-14 of those)

- Pushups ring pushups pseudo planche pushups on rings etc. etc.

[Joshua Naterman]

Coach's students are all doing exercises that are extremely difficult, far past your level. You asked me how to get bigger and stronger, and the answer is exactly what I told you, that you HAVE to add resistance. You can do harder progressions like front pulls, front lever pulls, front lever rows, etc. You expressed that you were not interested in that, and so I told you, which is true, that your only other option is added weight. Because you are starting off with no gymnastics background it is unrealistic to think that you will be strong enough to do the more advanced things right away. I sure didn't! It is more efficient to use weighted pullups to enhance your strength building efforts. I was also using the weighted pull ups as an example to show you how you should structure your workouts.

With many bodyweight variations you can go a long way, but eventually you will get to the point where the only way to go further is with added weight. Coach talks about this in so many articles I can't count them. Look at what he posts. The best weighted front lever pulls he has seen with his athletes are with 25 extra pounds. He has his guys do weighted hanging leg lifts, weighted front pulls and front lever pulls, weighted reverse leg lifts in the handstand and on the stall rack, weighted squats, weighted single leg squats, etc. That's because once you're doing more than the 5 reps you are no longer working strictly on strength. In no way have I said you HAVE to use weights, but you WILL be putting yourself at a severe disadvantage if you do not. You dont have to use them on everything, and you probably aren't ready to and won't be for a while. But if you keep at this for 10 years you're going to get to a point where you are simply not going to progress without added weight. That's just how it goes. Rings specialists do their entire routines with added weight during practice. It is neither uncommon or unwise to use weights, you just need to be intelligent about how you use them. With the equipment you have right now, and without the book to guide you, I am giving you the best thing I can.

When you realize you are going to have to a) commit to learning and following the progression of more advanced bodyweight movements, or b) add weight to your dips and pullups and pushups, or c) a combination of these two, then you will be ready to train for real. It's all about what you want your body to be able to do. Right now all you have shown us is a complete lack of goals and a mind shut tighter than a virgin's legs. You keep asking questions because you want different answers. I'm done. You've got your answers. I say you have no goals because goals are things that you actually try to achieve. What you have are wishes. When you stop asking questions and start finding ways to get your difficulty to the point where you can do 5 or less reps then you'll have goals. Those methods are in the book and in this thread. Until then, you are a boy sitting on the side of the road, wishing a car would pick him up. Get your ass up and start walking like a man.

Alright man, calm down, I just needed to be explained how these things really are, that's all.

For example, you say "When you stop asking questions and start finding ways to get your difficulty to the point where you can do 5 or less reps then you'll have goals."; how am I not going to be able to do 5 reps of either pullups, chins or pushups? I can do 12-14.

Or are you saying when I can't do 5+ reps with added weight?

I already told you I don't have any dip belts or weight vests, so I can't add weight to my pullups and chinups or dips.

This is messed up and I already got you all angry, I feel like a damn idiot here.

Get a bookbag, throw dirt or books in it. It doesn't matter how you make yourself heavier. You can also try working on one arm pullup or chin up negatives. Outside of that, you could do time under tension. That's where you follow a specific tempo. For example, you start in a deadhang. Take 4 seconds to go up, pause at the top for 2 seconds, and take 5 seconds going down, and immediately start the next rep. You can really do any scheme, but that's one way to make your pullup workout tougher until you figure out a way to add weight. You could do wide grip pullups too, especially if you are weaker there. Outside of that, to be honest, you really are going to have to get the book so that you can learn the proper progressions for more advanced bodyweight stuff. Or set yourself up to do weighted pullups. Anything you can do to add weight will work, it doesn't matter if it's a dumbbell, a sack of dirt, a block of cement, or your little sister hanging off of your waist I'd guess you can probably do 5 pullups with 15-20 lbs right now. Don't worry about the numbers though, just keep adding books or dirt to the bag until you've got yourself to where you can only do 5. That will work for your dips and pullups too. Sounds like your first priority needs to be saving up for that book and a belt to hang weight off of, though the book should definitely come first. Until then, go here : http://www.youtube.com/user/gymnasticbodies?blend=1&ob=4#p/u/25/IAGMcEoDbg0 That is the gymnasticbodies video channel on Youtube. Take a look at all the videos, there are a number of things you can do with the parallel bars you have! This will help you get started.

[Joshua Naterman]

As for what blair said, you need the book because there is SO MUCH there it is hard to describe. Those later progressions in the pullups may or may not challenge you. I do around 2 less with the L-versions of each than straight up and down, but I'm still WAY past 5 You will move past being able to do 5 rather quickly if you are already doing 12-14 dead hang pull ups. So the added weight still comes into play eventually. The yewkis, which I linked you to on the youtube channel, are a combination of pullup and front lever. You should also start doing front lever pulls. there is a video of them on the youtube channel as well. Start out tucked like a baby, similar to the fetal position. As you get to where you can easily do 5-7 of them in that position move to having your legs at 90 degrees at the hips and knees, as if you were sitting in a chair at the top of the pullup, and keep that position as you move your upper body from vertical to horizontal. Same goes for the yewkis, you probably won't be doing them all stretched out like the guy in the video.

The weighted pullups help with these a LOT, they are the reason that I can do the advanced stuff I can do. For that reason I heartily recommend them! But you will build up to the advanced stuff either way if you are consistent.

[Rampage]

Alright, thanks for all the answers everyone, I won't bother anyone anymore here.

[Tarun Suri]

If it was a bother, no one would have posted a reply. Share your thoughts after you read the book.

[Rampage]

If it was a bother, no one would have posted a reply. Share your thoughts after you read the book.

I will get the book, but the problem is that I won't be able to get it in like at least 2 months or maybe a little more...

But I have been reading a lot of the sticky's here and other things...

Could you answer a question I made a little while ago? That, if you train for endurance, then does that mean that you do not make any size/strength gains at all?

I'll take slizzardman's advice and get a bookbag or something like that to make weighted pullups, dips, etc. because in truth, I really like the idea of only doing 6 reps with max benefits, and not doing countless reps.

Like 2 years ago, I tried doing dips holding a heavy bowling ball with my feet, but I think it wasn't that heavy and it was easy to slip off my feet.

[Joshua Naterman]

If it was a bother, no one would have posted a reply. Share your thoughts after you read the book.

I will get the book, but the problem is that I won't be able to get it in like at least 2 months or maybe a little more...

But I have been reading a lot of the sticky's here and other things...

Could you answer a question I made a little while ago? That, if you train for endurance, then does that mean that you do not make any size/strength gains at all?

I'll take slizzardman's advice and get a bookbag or something like that to make weighted pullups, dips, etc. because in truth, I really like the idea of only doing 6 reps with max benefits, and not doing countless reps.

Like 2 years ago, I tried doing dips holding a heavy bowling ball with my feet, but I think it wasn't that heavy and it was easy to slip off my feet.

You won't make hardly any gains in size or strength if you just do endurance training. Sorry That's because for endurance, any more muscle size than absolutely necessary is a bad thing, it's extra/useless weight as far as endurance training goes. That's why even if you're an endurance athlete it's a good idea to do some strength training. Of course, you can still have excellent endurance when you are big. I was always one of the three hardest pushers at BUD/S, still going harder than pretty much everyone after two hours straight doing log sprints, squats, lifts, etc. I was 212 lbs at the time Even now at 230-232, yea, that's right, even with some drop in body fat I have actually GAINED a few lbs of muscle in the last few weeks! I had a few people tell me today that I look a bit bigger lol My butt, shoulders, and chest have definitely grown new muscle. Anyhow, even now I can keep up with the skinny kids

The email I sent you will keep you busy until you get the book, don't worry

[Rampage]

You won't make hardly any gains in size or strength if you just do endurance training. Sorry That's because for endurance, any more muscle size than absolutely necessary is a bad thing, it's extra/useless weight as far as endurance training goes. That's why even if you're an endurance athlete it's a good idea to do some strength training. Of course, you can still have excellent endurance when you are big. I was always one of the three hardest pushers at BUD/S, still going harder than pretty much everyone after two hours straight doing log sprints, squats, lifts, etc. I was 212 lbs at the time Even now at 230-232, yea, that's right, even with some drop in body fat I have actually GAINED a few lbs of muscle in the last few weeks! I had a few people tell me today that I look a bit bigger lol My butt, shoulders, and chest have definitely grown new muscle. Anyhow, even now I can keep up with the skinny kids

The email I sent you will keep you busy until you get the book, don't worry

Alright I get it.

So what training could be considered as "endurance"? Is there a max number of reps which anything beyond that is considered as "endurance"?

But I just wanted to ask: there is a sticky here which C. Sommer wrote which is called "Why 3-5 reps?" and in it he gives the reasons for those numbers, but he never says anything of doing those numbers with added weight; so my question is: did he not mention added weight because all of you already know that it has to be with added weight and so he didn't even need to mention it, or something? Or because those numbers can also be done with only your bodyweight?

[Joshua Naterman]

There is, and there are two considerations: total time of the set AND number of reps. Usually these correlate pretty closely with each other. It's as much about energy systems as it is about fiber recruitment. As far as energy system stimulation goes, if a set lasts more than 60 seconds it's primarily endurance work. Why? Because any load that allows you to go this long is depending heavily on slow twitch fibers, which take a minimum of 60(approximately) seconds to fatigue. Your energy systems look like this: You've got enough pure ATP stored for 2-3 seconds of work. That's the most powerful source of energy, straight ATP. You don't have to wait for biological processes to kick in, and the advantage is that you have all the ATP you need. Once you rely on the creatine phosphate system, which kicks in at that 2-3 second mark and lasts to 15-30 seconds depending on how well trained and supplemented the individual is, you have the limit of biology. ATP can only be produced at a certain rate with each energy system. That limits the power output each system can provide. After that 15-30 second mark glycolysis kicks in. That's when you start burning sugar. That lasts to around the 1 minute mark in most people, after which the body has to start burning oxygen. At that point you're talking about aerobic respiration, which is the realm of endurance.

THe second factor, fiber recruitment, is different. It's not based on time, but rather on loads. The body always tries to use the minimum necessary amount of muscle fibers, and always calls on the weakest ones first, because it tries to conserve energy as much as possible. Slow twitch fibers are "weaker" than other classifications because they process energy at a slower rate. So if the load you are using only requires those slow twitch fibers to handle it, only the slow twitch fibers will work. Loads that only allow 3-5 reps typically keep you well within the creatine phosphate system's range. That's why when you start using slower repetitions you can not do as many reps with the same weight. You start working different energy systems. If a load is light enough to allow you to reach the glycolysis stage, around 20-30 seconds in set length, you are not working pure strength. You're working for some sarcoplasmic hypertrophy, because as you deplete glycogen stores your body says holy CRAP batman, I need more room to store glycogen. And so you start ballooning. That's why bodybuilders typically like higher rep ranges, like 8-14 reps for upper body and 12-20 for lower body. Weightlifters, gymnasts, Olympic lifters, and anyone else who is looking for maximum strength or power is going to be most interested in the 5 or less rep range, because that is where the body is stimulated to get STRONGER by adding new contractile proteins, as opposed to just bigger so it can store more sugar.

[Rampage]

There is, and there are two considerations: total time of the set AND number of reps. Usually these correlate pretty closely with each other. It's as much about energy systems as it is about fiber recruitment. As far as energy system stimulation goes, if a set lasts more than 60 seconds it's primarily endurance work. Why? Because any load that allows you to go this long is depending heavily on slow twitch fibers, which take a minimum of 60(approximately) seconds to fatigue. Your energy systems look like this: You've got enough pure ATP stored for 2-3 seconds of work. That's the most powerful source of energy, straight ATP. You don't have to wait for biological processes to kick in, and the advantage is that you have all the ATP you need. Once you rely on the creatine phosphate system, which kicks in at that 2-3 second mark and lasts to 15-30 seconds depending on how well trained and supplemented the individual is, you have the limit of biology. ATP can only be produced at a certain rate with each energy system. That limits the power output each system can provide. After that 15-30 second mark glycolysis kicks in. That's when you start burning sugar. That lasts to around the 1 minute mark in most people, after which the body has to start burning oxygen. At that point you're talking about aerobic respiration, which is the realm of endurance.

THe second factor, fiber recruitment, is different. It's not based on time, but rather on loads. The body always tries to use the minimum necessary amount of muscle fibers, and always calls on the weakest ones first, because it tries to conserve energy as much as possible. Slow twitch fibers are "weaker" than other classifications because they process energy at a slower rate. So if the load you are using only requires those slow twitch fibers to handle it, only the slow twitch fibers will work. Loads that only allow 3-5 reps typically keep you well within the creatine phosphate system's range. That's why when you start using slower repetitions you can not do as many reps with the same weight. You start working different energy systems. If a load is light enough to allow you to reach the glycolysis stage, around 20-30 seconds in set length, you are not working pure strength. You're working for some sarcoplasmic hypertrophy, because as you deplete glycogen stores your body says holy CRAP batman, I need more room to store glycogen. And so you start ballooning. That's why bodybuilders typically like higher rep ranges, like 8-14 reps for upper body and 12-20 for lower body. Weightlifters, gymnasts, Olympic lifters, and anyone else who is looking for maximum strength or power is going to be most interested in the 5 or less rep range, because that is where the body is stimulated to get STRONGER by adding new contractile proteins, as opposed to just bigger so it can store more sugar.

Alright so, any workout which you do in which the sets take less than 60 seconds is "ok" to do?

What do you think of working out by doing sets of 5-6 reps of either chinups, pullups or dips, with 30 seconds rest after each set, for however much sets you can do? But this with just bodyweight only, no weight.

I knew someone who had this sort of "theory" about how to get bigger by doing 100% bodyweight stuff, and he said that what you had to do was a very large amount ot total reps at the end of the day, by doing sets like these, with low reps, and so he said that that was "volume" training. What do you think of that? He said he read it on some rock climber's blog or something.

[Joshua Naterman]

Check your e-mail

in case you see this first, here's the video I made for you. This will help you keep gaining push up strength with your body weight!

IJK_wU4UVw4

[Tarun Suri]

Very informative!

I didn't know that about ligaments, it raised a huge flag for me. I assume that means that I should not rush the progress if I'm getting stronger since my connective tissue may not be keeping pace. How do I know if its strong enough? This is very new to me.

[Sternford]

I do not know much (anything) about anatomy. Do pseudo planche push ups work any different muscles then regular push ups? And this kind of leads into another, bigger question of mine that probably is stupid to those who know the answer. Do most of the progressions to bodyweight exercises replace the ones before them? If I do wide arm pullups, should I keep doing regular pull ups? If I do body levers are crunches necessary, or are those different muscles?

[heinrich]

To continue building strength the resistance must be increased, not the number of repetitions or time under tension. There are three methods to do this.

1) Adding weight to your body.

2) Elastic bands.

3) DECREASING the leverage of the exercise.

Don't forget "increasing instability".

doing the exercise on rings or on a swissball

Alright, the resistance will stay the same, but the exercise is definitely harder.

(Full Planche Push-ups on a swissball would be insane :twisted: )

[Rampage]

Check your e-mail

in case you see this first, here's the video I made for you. This will help you keep gaining push up strength with your body weight!

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I just saw the video, and it was great! Thanks for it.

Ok so I just started trying out doing pushups in a forward lean, I think that's what I did, my hands were in the same position as in a pushup, with my fingers pointing forward, and I just leaned forward as much as I could and started doing pushups; I didn't really try the other one because I couldn't decide how to place my hands: for the pseudo-planche do I place my hands with my fingers pointing backwards, to my feet, or to the sides?

Alright so in my first attempt at the pushups with the forward lean, I did like 8 with as much good form and lean as I could, and later I did like 9.

I gotta say, these pushups feel great and are a lot better than I thought, and harder too.

I was so wrong when I said that I just wanted to do x exercises and only those, like you told me, you were so right; these exercises are great! I'll definitely get into these.

Oh yeah and, do you know if there is some page which shows all the gymnastic exercises with pictures? I think someone here gave a link somewhere to a page that showed all the exercises, with a 3d-like computer guy, because sometimes I get confused trying to remember which exercise is which and at other times I just don't which one it is

[Joshua Naterman]

I think you're talking about http://www.drillsandskills.com/, check that one out. It's really great!

Your finger position is somewhat irrelevant, I personally go out to the sides. Fingers pointing straight back is by far the hardest, so be careful when doing those. I wouldn't worry about them for a while.

For now, a good routine for you is the pull ups, dips, pseudo planche push ups, ab work, leg work, lower back work. I wish I had the time to write more. In your email you asked about the L-chins and pull ups, and yes you should be able to lock your elbows. You'll have to lean backwards a little bit, your shoulders should be further back than your hands by a little bit, maybe a few inches. If you try to do it straight up and down it probably won't feel very good See if that helps. If you still can't quite get to lockout at the bottom, don't sweat it. Just keep inching your way down! You'll get there before you know it. You're a great height for this stuff, you will really do well

Edit: I'll be gone until friday or saturday, I'll write a better response and get to your email then.

[Rampage]

I think you're talking about http://www.drillsandskills.com/, check that one out. It's really great!

Your finger position is somewhat irrelevant, I personally go out to the sides. Fingers pointing straight back is by far the hardest, so be careful when doing those. I wouldn't worry about them for a while.

For now, a good routine for you is the pull ups, dips, pseudo planche push ups, ab work, leg work, lower back work. I wish I had the time to write more. In your email you asked about the L-chins and pull ups, and yes you should be able to lock your elbows. You'll have to lean backwards a little bit, your shoulders should be further back than your hands by a little bit, maybe a few inches. If you try to do it straight up and down it probably won't feel very good See if that helps. If you still can't quite get to lockout at the bottom, don't sweat it. Just keep inching your way down! You'll get there before you know it. You're a great height for this stuff, you will really do well

Edit: I'll be gone until friday or saturday, I'll write a better response and get to your email then.

Alright man, no problem, thanks for all the info. 8)