Author Topic: "Advanced" Bodyweight movements  (Read 10280 times)

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #15 on: March 08, 2011, 01:53:14 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?
Myofibrillar hypertrophy is the increase in contractile tissue. Some would say functional muscle.
If you want to truly gain mass then you should train for sarcoplasmic hypertrophy as well.

While I think Pistol Squats are one of the coolest bodyweight exercises I don't believe they have a place in a hypertrophy focused program. No one is gaining appreciable mass from pistols. Mass comes from overload, that's why the back squat is KING!

They aren't a " big bang for the buck" exercise. So consequently they really just tax your recovery.

IMO- Find a way to get some exterior loading happening.
Be creative!
Find some big rocks to lift and carry.
Make a sandbag. Aside from my Ultimate Sandbags I have an old seabag that I can load with filler bags up to 300#. Sand feels a lot heavier than it is.
Fill old plaster buckets with gravel or sand for farmer's walks. 

If hypertrophy and mass are your goal everything else you do (other than lift heavy shit, OFTEN!) is an obstacle.

Destor

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Re: "Advanced" Bodyweight movements
« Reply #16 on: March 08, 2011, 02:20:53 PM »
I want mass but I'm not really interested in building non-functional muscle.  If it's not going to make me actually perform better, then I don't want it, my physique is already pretty good for aesthetics right now after only 2ish years of training, most of it not even done in a gym.  Another 3 years and I'll be a beast without trying to pump my muscles full of fluid!

I've tried to improvise leg workouts, I work in a warehouse with a company that stocks some very heavy hoses for oilfield drilling and suction.  I've done hose flipping, grabbing reels of hose and walking, all kinds of stuff.

The problem I'm hving is finding a way to get sufficient weight on my back, that won't crush me (no spotters at work), and that will really push my muscles to grow.  It's a balancing act that I haven't found a solution for and it's not for a lack of trying!

I'll be back in school in August, which has a weight room, so right now I'm pretty okay with just working on perfecting the pistol squats until I can get access to a barbell and a squat rack.

Edit:  Not just pistol squats obviously, I've been trying as hard as possible to work my entire body with compound exercises, like weighted pushups (I throw a 50lb bag of ice melting salt on my back), dips, chin ups and pull ups, and intense sprinting.

My legs were being very neglected though, not anymore!
« Last Edit: March 08, 2011, 03:12:27 PM by Destor »


Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #17 on: March 08, 2011, 03:16:38 PM »
What you're doing now will pay off when you get back to school.
You'll get a sort of "novice effect" without being a novice.   

Offline wildmovement

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Re: "Advanced" Bodyweight movements
« Reply #18 on: March 09, 2011, 06:10:26 AM »
The most effective exercise I've found for building ripped functional muscles is tree climbing. The act of manipulating your body weight, hanging, and climbing gets you stronger that any other exercise I've tried. Plus, the muscles that tree climbing develops are highly functional.

Granted, it's not great for adding mass, but if you're looking for shredded, fully functional muscles... I advise you try it.

Plus, It's freakin fun to be a monkey  :)

Cheers,

Logan

Offline Chris

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Re: "Advanced" Bodyweight movements
« Reply #19 on: March 09, 2011, 03:54:42 PM »
Muscles can be large AND functional. Jim at Beast Skills is a good example!

You may want to focus on building up a good amount of hypertrophy first and THEN work on becoming more functional. Climbers, gymnasts, martial artists, etc., have functional muscles with their current bodyweight. The more strength involved in the activity, the greater the muscle's hypertrophy. The problem is, you will only build as much muscle as your body needs to remain functional. After that, strength gains will be primarily neuromuscular.

It really depends on what you want! Building functional strength/mass is the long and hard way, but I think we can all agree it does pay off! ;D


Destor

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Re: "Advanced" Bodyweight movements
« Reply #20 on: March 09, 2011, 05:28:49 PM »
What should I focus on to achieve more sarcoplasmic hypertrophy?  Right now I aim for weight that I can just barely handle 7-8 reps max with (hopefully more like 5-6 before failure), should I up the reps to shift more towards sarcoplasmic and less myofibrillar?

What you're doing now will pay off when you get back to school.
You'll get a sort of "novice effect" without being a novice.

It would be awesome to see some "newbie" gains after being able to really hit the heavy weights again.

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #21 on: March 09, 2011, 06:59:12 PM »
What should I focus on to achieve more sarcoplasmic hypertrophy?  Right now I aim for weight that I can just barely handle 7-8 reps max with (hopefully more like 5-6 before failure), should I up the reps to shift more towards sarcoplasmic and less myofibrillar?
Avoid training to failure! It's too great a load on the CNS to recover and consistently make gains.
If you want to increase sarcoplasmic hypertrophy train in the 10-12 rep range.

I would cycle rep ranges 3 weeks at each of 10-12, 7-8, 3-5, heavy singles, then back to 10-12 and so on.

20 rep breathing squats every once in a while is good for mass.

Destor

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Re: "Advanced" Bodyweight movements
« Reply #22 on: March 10, 2011, 07:17:42 AM »
Awesome, that's exactly the kind of info I need, pretty excited to try this out :D  I really haven't trained in th3 other two rep ranges at all.

I should still be focusing on pumping out fast, intense sets to recruit as many motor units as possible right?

Offline Wlfdg

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Re: "Advanced" Bodyweight movements
« Reply #23 on: March 10, 2011, 06:55:51 PM »
I should still be focusing on pumping out fast, intense sets to recruit as many motor units as possible right?
YES

Destor

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Re: "Advanced" Bodyweight movements
« Reply #24 on: March 11, 2011, 12:43:15 PM »
That was a gruelling workout, chin-ups supersetted with pistol squats (3 sets of 10-12 reps of each) and dips, 3 sets of 10-12.

After the first sets of chin ups and pistol squats I found myself slowing down too much, so I ended up pumping out a good number of very fast negatives which seemed to challenge the muscles nicely, I was DEAD afterwards.