Serious bodyweight exercises question:

J

johnnyg2008

0
So i was just doing some experimenting with some different exercises the other day and i realised i can do less than 8 chest bar dips, pullups, chinups, shoulder pushups (known as pike pushups) and triceps pushups (where the hands are closer and elbows by sides). Now that is using my maximum effort.

So i was thinking.... would these exercises be suitable to completely replace benching and rowing and pressing for maybe 1-2 weeks or until the point where i can easily do 3 sets of 12....

I mean i don't see how benching my 10RM for 10 reps is any different from doing 6 or 7 bar dips if that's all i can do... they are equally hard and should build equal muslce?
 
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tonymcclellan said:
BW exercises are very important. They dont have to replace anything, but can be worked into an existing program.
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Well i think i'm going to replace my change my entire workout until i've mastered these exercises (i.e 3 sets of 12 easily):

So new FBW for a couple weeks:

All exercises 3 sets of max reps (which at the moment is like 6 or 7)

Chest Dips
Pullups
Pike Pushups (for shoulders) <-- (can change feet positon to make harder if needed)
Triceps Pushups
Chinups

Squats or Lunges (with weights!) 3 sets of 8-12 reps
Hyperextensions
Weighted Crunches

Performed 3 times a week....

I'm just getting bored of the weights and these exercises are HARD for me and i cant even do them in the hypertrophy range (8-12 reps) yet for most of them so i think with a bulking diet + this routine i should be able to gain muslce for a little while.

After this i will go back to weights again... i think its a good idea personally

Thoughts?
 
I think you shouldn't create a entirely new FBW composed of just bw exercises, but incorporate these body weight exercises into your existing workout. One FBW do pull ups, next one do chins.

Add dips to each fbw.

Pike push ups, if you get your military press / shoulder press up then your pike push up will go up as well.
 
Phate89 said:
I think you shouldn't create a entirely new FBW composed of just bw exercises, but incorporate these body weight exercises into your existing workout. One FBW do pull ups, next one do chins.

Add dips to each fbw.

Pike push ups, if you get your military press / shoulder press up then your pike push up will go up as well.
Click to expand...

I can see that no one is going to agree with me so this is my last post in this thread but i want to make 1 point:

The body has no idea of the difference between a pike push up or military press.... they should be equally effective in muscle building (as long as you ue progressive overlaod and 8-12 reps) up to a point.

And i am totally ditching the weights as i have outlined.... i am bored of them and unmotivated.. this should be equaly as effective... give me one reason why it wont be...
 
I agree with you. Unlike most, I think bw exercises are extremely beneficial. Plus if you're getting bored, you're getting bored.
 
For the last year I have almost completely switch to all bodyweight exercises and have seen massive gains. Also, it has helped me more in sports than training with weights ever did.

One of the key tools I got for bodyweight training was rings!!!!

You can do some sick things with rings that you just can not do with weights:





Just to name a few. It is amazing at the exercises you can do. Also check out coach sommer's site they discuss a lot about bodyweight training.
 
i remember reading on a training website, please forgive me for not remembering the trainers name but he said:

"if you cant lift your own body weight (e.g do body weight exercises) with ease, you shouldnt be using weights"

any thoughts on that?
 
footsouljah said:
i remember reading on a training website, please forgive me for not remembering the trainers name but he said:

"if you cant lift your own body weight (e.g do body weight exercises) with ease, you shouldnt be using weights"

any thoughts on that?
Click to expand...

Also curious about this if anyone can shed some light on it!..
 
footsouljah said:
i remember reading on a training website, please forgive me for not remembering the trainers name but he said:

"if you cant lift your own body weight (e.g do body weight exercises) with ease, you shouldnt be using weights"

any thoughts on that?
Click to expand...

Firstly to zennode: ye rings are awesome... good to hear than you gained on bodyweight exercises.... good motivation for me

Secondly... about not starting weights until you can lift bodyweight:

It depends.... if you can't do a pushup then you shouldn't be bench pressing i agree with that BUT....

I would still recommend shoulder pressing to people who cant do handstand pushups.... that is a super tough exercise...

Also... there is no deadlift in bodyweight exercises so you need weights to do those.... squats too are quite easy with bodyweight you can start using weight quite quickly in my opinion


Now... everyone watch this (specifically the first exercise):



I challenge every person here to try that first exercise (the triceps one, just use a chair or something)... it seems very very difficult to me (and i can do lots of normal raised pushups very easily!)... can anyone do it for more than a rep or 2? properly...
 
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I can't view vids on my comp until I fix it. Still, you said,

The body has no idea of the difference between a pike push up or military press.... they should be equally effective in muscle building (as long as you ue progressive overlaod and 8-12 reps) up to a point.
Click to expand...

Not true. ROM is totally different. Balance is totally different. Center of mass is different. Stabalizer use is different. Use of legs on a push press is not applicable. Triple extension is not possible with HSPU's. In short, they are completely different exercises for similar muscle groups. That's a good thing...if you train both.

Yes, it has been said that if you can't handle BW exercises, you shouldn't be around weights. I agree for the most part.

If you're getting bored, BW routines are a good way to mix it up. I wouldn't do it for very long, but that is my personal preference. I like iron, but some people don't. Oh well.

However, I incorporate both BW exercises and weight exercises into my exercise choices. But BW exercises are usually supplementary to the weight exercises.

Muscle ups are sweet. Rings are the greatest BW training tools, ever.

-edit-

I can see that no one is going to agree with me so this is my last post in this thread
Click to expand...

What a cop out. This is a discussion board, not an ass kissing queue. If you didn't want anyone to discuss the matter you shouldn't have posted or pretended to seek advice.
 
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LeiYunFat said:
I can't view vids on my comp until I fix it. Still, you said,



Not true. ROM is totally different. Balance is totally different. Center of mass is different. Stabalizer use is different. Use of legs on a push press is not applicable. Triple extension is not possible with HSPU's. In short, they are completely different exercises for similar muscle groups. That's a good thing...if you train both.

Yes, it has been said that if you can't handle BW exercises, you shouldn't be around weights. I agree for the most part.

If you're getting bored, BW routines are a good way to mix it up. I wouldn't do it for very long, but that is my personal preference. I like iron, but some people don't. Oh well.

However, I incorporate both BW exercises and weight exercises into my exercise choices. But BW exercises are usually supplementary to the weight exercises.

Muscle ups are sweet. Rings are the greatest BW training tools, ever.

-edit-



What a cop out. This is a discussion board, not an ass kissing queue. If you didn't want anyone to discuss the matter you shouldn't have posted or pretended to seek advice.
Click to expand...

haha ye dono why i said that...

But ye as i said i'm only doing for a couple of weeks or until i can do 3 x 12 reps in the following:

Chest Dips
Pike Pushups (progressively going to handstand ones)
Pullups
Chinups
Horizontal Bodyweight Rows
Triceps Pushups
Diamond Pushups
That triceps exercise i posted (might take a long while to get to 3x12 in this one)

I am nowhere NEAR being able to do 3 x 12 in all these exercises and i seriously doubt most people who are on the weights are either.

I also think these are useful strenght AND mass building exercises (if only for a few weeks) as i'm not at the 3x12 level yet.

I'll continue to do weighted leg exercises (squats or lunges) in this time though.
 
LeiYunFat said:
That sounds good.



Then you'd be seriously suprised, I would imagine.
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I'll take your word for it then.... but my bench press started at less than 20kg and is now around 8x50kg and yet i can't get a set of 12 chest dips out and i only weight 58-60kg. And i can do tonnes of pushups with ease... so... i was basing it on that really... anyway it's irrelevant... I cant do 3x12 so i'm going to get to that level.

I'm not sure what we're talking about here anymore exactly and this thread is getting a little redundant but this is all because i'm bored of weights and have 0 motivation with them so i'm just going to do this and see how it goes!
 
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