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Old 05-16-2014, 03:24 PM   #1
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Default progression with bodyweight exercises ?

are bodyweight exercises less effective due to the fact that it can be hard to keep adding extra resistance or is this something that can easily be worked around ?

I have the following thought in my head

rows are better than pull ups for size and strength
bench presses are better than dips for size and strength
Romanian deadlifts are better than glute ham raises for size and strength

I don't think that bodyweight exercises are a waste of time ,just that they are not as effective as barbells and dumbbells, do others agree ?



thanks
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Old 05-16-2014, 03:48 PM   #2
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There are numerous parameters by which progress can be achieved. Practically any quatifiable value associated with training can be used to monitor progress.

Forms of progress-

1. Add weight.

2. Add total volume.

3. Add to the amount of work that is completed in a given time.

4. Complete the same amount of work but decrease rest times (similiar to #3).

5. Do the same volume but increase the difficulty of the movement. Examples of this would be doing pushups with the hands on blocks to increase the ROM, or doing dips with the lower body locked in place instead of using the lower body to help create momentum out of the bottom.

The only one of these that can't always be used for bodyweight work is #1.

Personally, I've seen great results from increasing overall volume. This is fairly easy with most bodyweight movements because you can do multiple sessions throughout the day. I increased my total pushups dramatically by doing many single sets of 10-25 reps spaced throughout the day. This is commonly refered to as "greasing the groove", and it works very well.
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Old 05-16-2014, 05:56 PM   #3
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Weighty can be added to most "body weight" exercises using belts or holding dumbbell between your legs. Progress just like any other resistance movement.
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Old 05-16-2014, 06:28 PM   #4
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Quote:
Originally Posted by Geelong26 View Post
I don't think that bodyweight exercises are a waste of time ,just that they are not as effective as barbells and dumbbells, do others agree ?
I agree.
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Old 06-04-2014, 08:33 PM   #5
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Quote:
Originally Posted by Geelong26 View Post
I don't think that bodyweight exercises are a waste of time ,just that they are not as effective as barbells and dumbbells, do others agree ?

thanks
That's a given, but only to a certain extent.

They do have their place and there is no reason to not incorporate some BW work in a muscle building routine. Dips are an excellent movement, but not everyone can add weight you simply perform it using your BW. The same goes for pull ups.

Push ups will not build a huge chest, but why not do them? One could superset pushups with BB/DB bench. The goal of muscle building is to pump as much blood to the muscle group, is it not?
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