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Can we talk about calisthenics?
- Thread starter hal9000
- Start date
I've already posted this and most of you following these threads already know more than I do about exercise, but I'll share again.
www.ideafit.com
This was the part I thought affirms bodyweight exercises-
"The number of repetitions can be adjusted for individual preference, provided the body is being challenged. A recent study comparing low-weight, high-repetition sets with high-weight, low-repetition sets found that both were equally effective at increasing muscle strength and size. The key to achieving increases in strength and muscle integrity seems to be taking a specific exercise to volitional failure (as many reps as possible with proper technique), regardless of the weight, and maintaining similar volumes in training (Lasevicius et al. 2018)."
I think the barbell guys go for low rep/high weight because it is more efficient- you get more done in less time. The low weight/high rep path takes a long time to reach "volitional failure."
I know VM said he does not recommend going to failure. I also remember him recommending 3 sets of 25 overhead presses.
Also, Dr. Sullivan says at some point that older athletes are volume sensitive. Which contradicts other things I've read saying older trainees should avoid heavier weights.
Training Techniques for Masters Athletes - IDEA Health & Fitness
Trainers and coaches can use examples of elite performances and aging research to develop training protocols for masters athletes.
www.ideafit.com
This was the part I thought affirms bodyweight exercises-
"The number of repetitions can be adjusted for individual preference, provided the body is being challenged. A recent study comparing low-weight, high-repetition sets with high-weight, low-repetition sets found that both were equally effective at increasing muscle strength and size. The key to achieving increases in strength and muscle integrity seems to be taking a specific exercise to volitional failure (as many reps as possible with proper technique), regardless of the weight, and maintaining similar volumes in training (Lasevicius et al. 2018)."
I think the barbell guys go for low rep/high weight because it is more efficient- you get more done in less time. The low weight/high rep path takes a long time to reach "volitional failure."
I know VM said he does not recommend going to failure. I also remember him recommending 3 sets of 25 overhead presses.
Also, Dr. Sullivan says at some point that older athletes are volume sensitive. Which contradicts other things I've read saying older trainees should avoid heavier weights.
There isn't any reason for older trainees to avoid heavy weights. There is a reason for an untrained person..young or old to avoid heavy weights.I've already posted this and most of you following these threads already know more than I do about exercise, but I'll share again.
Training Techniques for Masters Athletes - IDEA Health & Fitness
Trainers and coaches can use examples of elite performances and aging research to develop training protocols for masters athletes.
This was the part I thought affirms bodyweight exercises-
"The number of repetitions can be adjusted for individual preference, provided the body is being challenged. A recent study comparing low-weight, high-repetition sets with high-weight, low-repetition sets found that both were equally effective at increasing muscle strength and size. The key to achieving increases in strength and muscle integrity seems to be taking a specific exercise to volitional failure (as many reps as possible with proper technique), regardless of the weight, and maintaining similar volumes in training (Lasevicius et al. 2018)."
I think the barbell guys go for low rep/high weight because it is more efficient- you get more done in less time. The low weight/high rep path takes a long time to reach "volitional failure."
I know VM said he does not recommend going to failure. I also remember him recommending 3 sets of 25 overhead presses.
Also, Dr. Sullivan says at some point that older athletes are volume sensitive. Which contradicts other things I've read saying older trainees should avoid heavier weights.
I don't recommend going to failure during regular training. It's unnecessary and if you look at the adaptation benefit, the peak is somewhere around 80% of failure and decreases rapidly from there.. Exposure to higher than 80% is important for familiarity with weights that are inside your overall goal but the value of the training stress at or close to failure is limited..
I wouldn't recommend older trainees (or anyone who is just focussed on getting stronger) to do high reps to failure. There's an injury risk there and as we age we take much longer to recover.
Everyone responded to training differently. Depending on your goals a good coach will put together a program and continue to evaluate progress and make course changes as needed. Most often it's a minor tweak here and there.
If your goal is to just have big muscles and look ripped just do steroids. There's no health benefits to having excess muscle tissue and low body fat so if you're not concerned about overall health and injury prevention steroids is the best bang for your buck. I would recommend cycles of tren and testosterone.
Being "Volume-sensitive" is not the same thing as needing to avoid heavier weights. Volume is sets x reps x weight. As you age, you can't tolerate as much volume as when you were young. The "heaviness" of the weight roughly means that you will do fewer reps in the set. How many sets you do affects the volume. If you are older, you will likely do fewer sets for a given "heaviness." Does this make sense?
Exactly.
At 54 I do a squat variation 3 times a week. Last week that equated to 36 working reps at different resistance which are adjusted via RPE.
I guy I train with from time to time is in his late 60's. He only squats once per week with a total of 10 reps. One heavy set of 5 and one backoff set of 5. It's enough to preserve strength and not leave him fatigued because he's at the point that his ability to recover is compromised by aging.
I love body weight stuff.
If you can do 30 pull ups you are gonna like the way you look I guarantee it.
If you can do 30 pull ups you are gonna like the way you look I guarantee it.
No lack of junk science in strength and conditioning.
startingstrength.com
Easy Doesn't Work | A Review of Morton, et al.
Jonathon Sullivan, Starting Strength Coach and Physician, leads a panel discussion on a recent paper in which the authors concluded that "Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men." Panel members are...
startingstrength.com
If you can overhead press your bodyweight with a barbell you will like how you look even better.
well aware everyone thinks their method is the only way to do things or best.
OH press is tough for me due to major injuries face planting a reef years back.
Bodyweight and running is all one needs if they want to get in shape.
One overlooked aspect of physical therapy and rehab is fear avoidance. Knowing how to address fear avoidance beliefs and change them to hedge towards a positive outcome. Therapists and practitioners need to help people remove the stimulus causing them pain and help them realize they are capable of more than what they think they are. Instead many therapists and physicians get hung up on the actual diagnosis, things that sound extremely serious like shoulder impingement or slipped disc, when neither of these are relevant medical terms or even descriptive of an actual condition. These scary diagnosis don't change the treatment but do perpetuate anxiety in the patient. I hate knowing there are people out there who practice imaginary physical limitations when the likelihood is they can get better with a simple reckoning.well aware everyone thinks their method is the only way to do things or best.
OH press is tough for me due to major injuries face planting a reef years back.
I don't think one way is best and am aware that but a small fraction of the population will ever strictly press their bodyweight overhead...or for it to be even necessary. BUT...in order to make that happen you will have thicker shoulders, chest, arms, back and abs than you could have imagined. As long as you're not a fat slob the definition is fantastic. Plus the bigger your shoulders and yoke are the more you can get away with in the midsection. I do however agree that a person capable of doing 30 consecutive strict pull-ups would have to have a strength to weight ratio that would lend itself to a body shape that is appealing to the eye.