The limits of bodyweight training?

[brown bomber]

Originally Posted by Jdsm

Lets say for example somebody has a 2:1:1 ratio of hypertrophy, power and strength work with the goal of skeletal hypertrophy, the speed work will have a direct benefit on their strength, which in turn is going to allow you to further overload the muscles on your hypertrophy training days, since you are able to move more weight. Some people may just do hypertrophy and strength days, which is good, but adding in some explosive movements with sub-maximal weight is going to benefit your strength training.

Similarly, Dr Zourdos in that video talks about how hypertrophy work is going to benefit a powerlifter, as your going to increase cross sectional muscle area, however the ratios of training will differ, for example 2:1:1 in favour of strength training.

Those are just brief examples though, my knowledge on the subject is way, way inferior to somebody like Dr Zourdos on the subject, but I've always aimed to undulate my weight training either daily or weekly.

Thanks for the reply mate -just at work i'll have a proper read later

[Cut Me Mick]

Originally Posted by Jdsm

I like to include strength, power and 'hypertrophy' work into my routine, as they all go great together.

Variation is vital to muscle gain. The muscles need to constantly be shocked with something new. I have even dabbled in Yoga.

[Vikaster]

Originally Posted by brown bomber

What do you mean by think about them? Whats the objective?

strenght, endurance,.But wbu muscle gain?

[brown bomber]

Originally Posted by Jdsm

Lets say for example somebody has a 2:1:1 ratio of hypertrophy, power and strength work with the goal of skeletal hypertrophy, the speed work will have a direct benefit on their strength, which in turn is going to allow you to further overload the muscles on your hypertrophy training days, since you are able to move more weight. Some people may just do hypertrophy and strength days, which is good, but adding in some explosive movements with sub-maximal weight is going to benefit your strength training.

Similarly, Dr Zourdos in that video talks about how hypertrophy work is going to benefit a powerlifter, as your going to increase cross sectional muscle area, however the ratios of training will differ, for example 2:1:1 in favour of strength training.

Those are just brief examples though, my knowledge on the subject is way, way inferior to somebody like Dr Zourdos on the subject, but I've always aimed to undulate my weight training either daily or weekly.

Ok thanks mate read through properly now... How would sub maximal explosive work make any difference to ur strength?

Not being pedantic I just don't get it- if I do a sub maximal explosive exercise then how is it going to allow me to lift any heavier? If I don't lift heavier then hypertrophy is not going to be achieved surely...

[Jdsm]

Originally Posted by brown bomber

Ok thanks mate read through properly now... How would sub maximal explosive work make any difference to ur strength?

Not being pedantic I just don't get it- if I do a sub maximal explosive exercise then how is it going to allow me to lift any heavier? If I don't lift heavier then hypertrophy is not going to be achieved surely...

Because using sub-maximal weight can still allow you to apply the same amount of force that you would be applying to a heavier weight. So doing speedwork with say 65% of your 1RM, you can still apply the same amount of force to that weight that you could to a much heavier weight by focusing on a very explosive concentric. Obviously you aren't going to see massive strength gains with only speed work, but speed work is going to improve your strength gains in the presence of strength training too.

So with heavier training and sub-max speed work, you'll see it translates into better strength gains. Then with increased strength gains, it's going to allow for more overload on your hypertrophy days. If you were doing purely the typical hypertrophy rep range 8-12, then strength progression is going to be much slower; the incorporation of strength specific workouts, with additional speed work allows for more progression on hypertrophy days. Hope that makes more sense mate

[viru§™]

Originally Posted by Cut Me Mick

Variation is vital to muscle gain. The muscles need to constantly be shocked with something new. I have even dabbled in Yoga.

No, variation is not vital. Do heavy squats for a year, you'll build muscle.

[TVLPC]

Originally Posted by Jdsm

Because using sub-maximal weight can still allow you to apply the same amount of force that you would be applying to a heavier weight. So doing speedwork with say 65% of your 1RM, you can still apply the same amount of force to that weight that you could to a much heavier weight by focusing on a very explosive concentric. Obviously you aren't going to see massive strength gains with only speed work, but speed work is going to improve your strength gains in the presence of strength training too.

So with heavier training and sub-max speed work, you'll see it translates into better strength gains. Then with increased strength gains, it's going to allow for more overload on your hypertrophy days. If you were doing purely the typical hypertrophy rep range 8-12, then strength progression is going to be much slower; the incorporation of strength specific workouts, with additional speed work allows for more progression on hypertrophy days. Hope that makes more sense mate

JDSM, read the link you gave me on the other post and remember you said you train upper 3x and lower 2x week. Do you do a day of strength work and day of hypertrophy work? Just wondering how you program your workouts.

[Jdsm]

Originally Posted by TVLPC

JDSM, read the link you gave me on the other post and remember you said you train upper 3x and lower 2x week. Do you do a day of strength work and day of hypertrophy work? Just wondering how you program your workouts.

I structure my workouts atm like:

Monday: Upper Strength
Tuesday: Lower Strength
Wednesday: Off
Thursday: Upper Hypertrophy
Friday: Lower Hypertrophy
Saturday: Upper Sub-Max

[brown bomber]

Thanks for the reply mate

[Cut Me Mick]

Originally Posted by viru§™

No, variation is not vital. Do heavy squats for a year, you'll build muscle.

Won't be long until you reach a plateau though.

[Melchior]

Originally Posted by Cut Me Mick

Won't be long until you reach a plateau though.

Then maybe take a deload and get back on it? But then again that's still varying?

[Cut Me Mick]

Originally Posted by Melchior

Then maybe take a deload and get back on it? But then again that's still varying?

Progressive overload will only work to a certain point if you're only doing 1 exercise.

[Melchior]

Originally Posted by Cut Me Mick

Progressive overload will only work to a certain point if you're only doing 1 exercise.

Noob Gains?

Would you call Smolov progressive overload?

[Jdsm]

Originally Posted by Melchior

Noob Gains?

Would you call Smolov progressive overload?

Smolov is a form of non-linear periodization.

[Vikaster]

why fighters like tyson or joe frazie did not do push ups (wall stand,hand stand))