Weights vrs. Bodyweight calesthenics

[White_Savage]

Quote, reflecting standard modern strength training theory:


"Strength training concerns itself with re-training the nervous system, so as to be able to contract muscles harder. Heavy weights and low reps are the order of the day. This leads to myofibrillar hypertrophy--functional muscle growth, which produces dense muscles which aren't necessarily huge, but are definitely strong & explosive. It should be stressed that individuals that train this way are also usually very fast and agile.

The high rep training that modern bodybuilders engage in, on the other hand, leads to sarcoplasmic hypertrophy--big muscles which aren't particularly strong or otherwise useful, other than in the narcissistic sense."

But wouldn't the bodyweight calesthenics reflect the latter, low-weight, high repetition? I've been doing these for a long time and I FEEL like I've gotten quicker, but could better results be achieved with weights? Or is their some aspect of theory I'm missing?

 

[White Shogun]

I think bodyweight exercises strengthen one in what may matter the most - moving your own physical weight around. I've made regimens of both types of exercise, and always felt my best using calisthenics. You can gain strength and build endurance at the same time, with regular bodyweight and high reps.

But don't forget, there are multitudes of ways to work the body at high *resistance* low rep. Elevate your feet during pushups. Do handstand pushups. Do weighted chins. Do one legged squats. Do one arm pushups. I recommend Pavel's Naked Warrior if you are interested in using bodyweight exercises for strength gains.

 

[Alpha Male]

Also, one must remember to cycle all training mehods because the body will become used to them. It is good to alternate between high rep, low reps, and explosive lifts (for power and speed). If you stick to one of these training methods your body will only improve so much.

 

[Spooge]

Body weight training will provide only the amount of resistance that
the weight has. After the individual can do a certain number of
reps, he must add more reps to gain additional strenght. In the
long run however, the over all results will render diminishing returns
due to the high number of reps and low amount of additonal
weight. Contemplate a marathon runner's legs which have been
subjected to thousands and thousands of repetitions while carrying the
runner. Now observe a power lifter's legs which have been used
little (less reps, more weight ) for brief and infrequent periods of
time. I'm for the middle ground. Moving up in weight while
staying in the 6-8 rep range.

 

[Deacon]

Burpees are a great bodyweight exercise.



http://www.bodybuilding.com/fun/wiggy3.htm

http://www.warriorforce.com/articles/burpeeclip.htm



This is my routine..



1 burpee..rest 60 seconds

2 burpees..rest 60 seconds

3 burpees..rest 60 seconds

4 burpees..rest 60 seconds

5 burpees..rest 60 seconds

6 burpees..rest 60 seconds

7 burpees..rest 60 seconds

etc...all the way up to whatever you want. I start to tire around the 15 mark.



Awesome workout.