Bodyweight moves will help you build a physique that looks as well as it performs.
by Ross Edgley
The word “calisthenics” might sound antiquated or conjure up thoughts
of headband-wearing geriatrics knocking out toe touches or squat
thrusts to some youngins, but calisthenics and other bodyweight
exercises have proved their worth for centuries.
From the Spartan army to the Navy SEALs, elite fighting forces have
relied on humble moves like the pushup, lunge, and chinup as vital
training tools. In recent years, the popularity of gravity-defying
street athletes such as Frank Medrano or Hannibal for King has caused
interest in calisthenics and other bodyweight-inspired training to
spike.
See how you can benefit from this training style and use it to build muscle?
Decent core
strength is required to perform just about any bodyweight exercise. You
can probably do a heavy leg press with a relaxed core, but a single-leg
pistol squat? Not a chance. So you can imagine how much stronger your
abs and lower back will get with a regimen of calisthenics. The
Journal of Strength and Conditioning Research detailed how researchers measured the effectiveness of unstable and unilateral exercises to activate the trunk muscles.
Using electromyography technology, researchers tested the activity of
the upper lumbar, lumbosacral erector spinae, and lower abdominal
muscles. They found that “the most effective means for trunk
strengthening should involve back or abdominal exercises with unstable
bases.” Unilateral resistance exercises (such as lunges, one-arm
pushups) were also found to effectively strengthen the trunk.
Researchers at the
University of Gothenburg discovered how effective calisthenic training
was after analyzing what type of rep range, volume, and intensity builds
the most muscle. They concluded that lifting a moderately heavy
weight—approximately 60-75% of your one-rep max—and working to failure
produced the best results for pure muscle growth.
Nearly all bodyweight training falls into that category—submaximal
efforts repeated for moderate to high reps. And look at some of
bodyweight training’s most outstanding proponents: Despite training for
functionality, gymnasts boast arguably the most aesthetically pleasing
physiques on the planet (with levels of muscle not far behind that of
bodybuilders), and
YouTube sensation Kali Muscle can perform 14 muscle-ups while weighing 255 pounds.
Renowned Soviet
athletics coach Yuri Verkhoshansky—considered by many to be the greatest
strength and conditioning coach ever— encouraged the use of the table
below (“Where Volume Meets Intensity”) to indicate the best load and rep
range for achieving a particular training goal. It was designed with
Olympic weightlifters in mind, but the principles apply to any kind of
resistance training.
For calisthenics, choose exercises based on the repetitions you need
to perform and the level of difficulty (load, on the table) that’s
appropriate for your goal.
For instance, ring dips are an advanced movement, so you may not be
able to get more than five reps. Therefore, they’re a strength/power
exercise and should be done first in a workout, when you’re fresh.
Pushups are easier,
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