Author Topic: "Advanced" Bodyweight movements  (Read 10285 times)

Offline arthurb999

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"Advanced" Bodyweight movements
« on: December 29, 2010, 12:01:32 PM »
Anyone here like doing the "advanced" bodyweight stuff... like muscle ups, pistol squats, one arm pushups and handstand pushups? 

It's kind of fun to see people's reactions when you're knocking out a set of pistol squats...  ::)

Offline Mister Misanthrope

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Re: "Advanced" Bodyweight movements
« Reply #1 on: December 30, 2010, 09:57:45 PM »
lol
« Last Edit: April 30, 2011, 12:33:19 AM by Mister Misanthrope »


Offline arthurb999

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Re: "Advanced" Bodyweight movements
« Reply #2 on: December 31, 2010, 06:01:02 AM »
That's why I quoted "advanced".  I'll probably never get to that level becuase I just don't train them enough... not really into gymnastics.

Those are pretty killer though...

Destor

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Re: "Advanced" Bodyweight movements
« Reply #3 on: March 07, 2011, 03:56:04 PM »
A lack of a gym membership and verbose weight training equipment (no squat rack or barbells) has forced me to improvise and use these types of movements.

Did my first sets of pistol squats last Friday, that was an AWESOME leg workout.  Not just for my thighs, but also the muscles under my butt, glutes I think?  Both are still sore today, almost 4 days later.

I was only able to manage 1 full rep with my left leg and 2 full reps with my right, had to use my forklift forks as a bench after that.  We'll see if the next sets go smoothly, waiting until the DOMS is gone before I do another leg workout.
« Last Edit: March 07, 2011, 04:00:36 PM by Destor »

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #4 on: March 07, 2011, 06:21:22 PM »
If you lower yourself with both legs and stand with one you can get the concentric trainng effect without the eccentric soreness.


Destor

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Re: "Advanced" Bodyweight movements
« Reply #5 on: March 07, 2011, 06:46:03 PM »
If you lower yourself with both legs and stand with one you can get the concentric trainng effect without the eccentric soreness.

Is there no benefit to eccentric muscle contraction?  I knew from reading in the past that eccentric movements tend to be what really cause DOMS but I figured that it conferred some kind of benefit as far as strength/muscle building goes?

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #6 on: March 07, 2011, 07:02:46 PM »
Eccentric contraction is where most of the tissue damage occurs which may have benefits for hypertrophy? Soreness isn't indicative of training effectiveness. How well you recover and can resume training is what gets the job done!

Follow -
Non-eccentric = less/no soreness = faster recovery = more frequent training = faster gains

Destor

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Re: "Advanced" Bodyweight movements
« Reply #7 on: March 07, 2011, 08:40:00 PM »
As long as it's myofibrillar hypertrophy, that's what I should be aiming for right?  I still sit at around 130lbs right now, very lacking in the hypertrophy department in general lol and if I understand correctly, hypertrophy = mass?

I haven't really squatted anything significant for quite some time, the soreness is probably less indicative of training effectiveness and more indicative of the fact that my legs needed a kick in the proverbial ass.  These are going to be part of every single workout I do now, I'll superset them with weighted pushups or pull ups, or dips.

Offline el cogollero

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Re: "Advanced" Bodyweight movements
« Reply #8 on: March 07, 2011, 11:23:45 PM »
Is there any benefit to these pistol squats over ordinary squats with more weight?

Offline Chris

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Re: "Advanced" Bodyweight movements
« Reply #9 on: March 08, 2011, 06:02:30 AM »
Is there any benefit to these pistol squats over ordinary squats with more weight?

The point of pistol squats is that you're putting a larger load (i.e. your bodyweight) onto one leg, hence why a pistol is harder than a normal squat with both legs. They are useful for improving your strength:bodyweight ratio and challenge your balance too! You could argue it takes more skill to do a pistol, but everyone has their own opinion. Once you're proficient with them in whatever rep range you're using, you can start adding weight to them, just like normal squats.

Personally speaking, heavy full ROM squats are far better when it comes to hypertrophy. And if you do heavy squats for strength, there's a good chance you should be able to whip out some pistols if your balance is good! So pick what you prefer.

If your aim is to do pistols, start doing pistols.

Destor

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Re: "Advanced" Bodyweight movements
« Reply #10 on: March 08, 2011, 06:48:45 AM »
I've done a decent amount of reading about pistol squats over the past couple days and most people seem to agree that heavy weighted conventional squats are better for hypertrophy, though it seems pretty common for people to be able to squat good amounts of weight but still not be able to do even 1 pistol with good form, that probably comes down to balance.

Some suggest adding a set of pistols onto the back of a normal squat routine, which seems like a pretty good idea.  I'm definitely planning to add weighted squats into my routine again in a few months.

Offline wildmovement

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Re: "Advanced" Bodyweight movements
« Reply #11 on: March 08, 2011, 07:19:17 AM »
Pistol squats come down to not just balance but also core strength as well as hip and hamstring flexibility.
They are, in my opinion, one of the most effective body weight exercises for developing functional lower body strength and coordination.
However, I prefer broader movements like climbing, jumping, and lifting-- Besides the fact they training in this way is so much more fun, and have found that I am able to develop this same kind of strength through physical exploration and experimentation. Plus, by training movements that apply to a broad range of activities and physical pursuits, one is able to better prepare themselves for the physical challenges that life throws our way.

Cheers,

Logan

Offline Chris

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Re: "Advanced" Bodyweight movements
« Reply #12 on: March 08, 2011, 07:24:52 AM »
[...] though it seems pretty common for people to be able to squat good amounts of weight but still not be able to do even 1 pistol with good form

I find that too. Excessive muscle mass makes the pistol more difficult because of the heavier load. So, as you said, you'd need to include pistols into your routine so you can develop the strength and technique for them.

They are, in my opinion, one of the most effective body weight exercises for developing functional lower body strength and coordination.

Completely agree! Not to say heavy weight squats don't do the same, but I've always found pistols far more challenging. They get even more interesting in gymnastics - jumping for height and/or distance from the bottom of the squat and landing strictly on one leg! :o

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #13 on: March 08, 2011, 08:01:51 AM »
They get even more interesting in gymnastics - jumping for height and/or distance from the bottom of the squat and landing strictly on one leg! :o
Check out Steve Cotter
http://www.youtube.com/watch?v=ZmzRysSj2T4&feature=related

Offline Chris

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Re: "Advanced" Bodyweight movements
« Reply #14 on: March 08, 2011, 12:13:37 PM »
]Check out Steve Cotter
http://www.youtube.com/watch?v=ZmzRysSj2T4&feature=related

Damn! Gonna take me a while before I'm jumping that high on one leg! My form in SLS is far too sloppy at the moment!