0

votes

Poll - bodyweight VS barbell exercise.

Answered on August 19, 2014
Created July 30, 2013 at 2:36 PM

Just a simple question/poll.

Do you prefer a bodyweight-exercise program, like MovNat, or a barbell-training program, like Starting Strength or Stronglifts? Or, do you mix both?

What are your programs like?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 07:59 PM

Both are defnitely important. http://www.webmd.com/fitness-exercise/news/20120427/high-reps-with-low-weights-builds-muscle-too

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 07:56 PM

Yea both are important individually.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 07:14 PM

Plus one for distinquishing between barbells and dumbbells. I just assumed the OP meant bodyweight vs gym style lifting, but so true about dumbbells working the muscles better in most instances.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 07:13 PM

GU...deadlifting twice bodyweight should be bare minimum.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 05:04 PM

6-12 reps for hypertrophy. I have never seen someone who0 was huge through low rep workouts who was not on a test prop clen stack

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 04:19 PM

I do clean and jerk, but not the snatch. Being that rock climbing is my primary passion, I am already on the heavy side when it comes to performance.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 04:13 PM

Also this is a few months in when I was squatting body weight and dead lifting double body weight, adding over 20kg to that in a month, for someone who lifts 3 days a week for combat sports and its his third priority thats not that weak lol.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 04:09 PM

Do you do the pwerlifting squat which seem like good mornings? Do you do any Olympic lifting or just powerlifting?

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 04:04 PM

It is called low hanging fruit. When you are already weak, it is easy to add 23kg to your squat in a month. I have clients that have added more than 40kg.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 03:58 PM

And that is why I disagree. High reps will build muscular endurance, but will not contribute much to hypertrophy.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 02:48 PM

SUSTAINED, can i ask what you think about core or as louis puts it "torso" training? I used to suck at oly squatting and I was advised by a friend and training partner to throw in a lot of direct ab work. I added 23kg to my squat in a month. My deadlift went up a bit more than that. I think I neglected bodyweight movements early on and this left me with shoulder problems for a time due to tonnes of OHP and no chinups to hit the rear delts or stabilisers. Also what are your opinions on the 3 day a week option of wendler for fighters?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 01:08 PM

Reread my paragraph, I said both can be successful for gaining mass, not that they're the same. Heavy weights still shows to be superior for strength gains. http://www.m.webmd.com/fitness-exercise/news/20120427/high-reps-with-low-weights-builds-muscle-too

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 03:53 AM

High weight and/or high reps do not give the same results. Both are important though.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 03:37 AM

For example; today I did 2 1:30 sprints on a bicycle and burned 25 calories each interval and the intervals were spaced out by 8 hours. Afterwards I literally felt like a million bucks after panting on the couch for two minutes. I did it because it felt good though. I keep an eye on my abdominal fat, eat big and exercise intensely.

C45d7e96acd83d3a6f58193dbc140e86

on July 30, 2013
at 05:17 PM

Your last sentence is a great summary.

  • 8d386bf2c5ba20fcc1a2a0c805b217c9

    asked by

    (743)
  • Views
    1.9K
  • Last Activity
    1546D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

best answer

3
C45d7e96acd83d3a6f58193dbc140e86

on July 30, 2013
at 02:42 PM

Both. As a trainer, I spend a lot of time on movement exercises such as the MovNat style, but I also incorporate at least one day of heavy lifting into every routine. For a typical client, I do two days per week of predominately bodyweight exercises that are a mix of functional movement and HIIT, and one day per week of low rep, high weight lifting in a gym. The muscles need certain stimuli to respond correctly. If you want them to get stronger, they have to be stressed in ways that sometimes bodyweight does not do. For instance, doing 50 pushups will build endurance in the chest, core and triceps, but will not give you much in the way of maximum strength, or muscle size increase.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 04:13 PM

Also this is a few months in when I was squatting body weight and dead lifting double body weight, adding over 20kg to that in a month, for someone who lifts 3 days a week for combat sports and its his third priority thats not that weak lol.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 04:09 PM

Do you do the pwerlifting squat which seem like good mornings? Do you do any Olympic lifting or just powerlifting?

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 04:04 PM

It is called low hanging fruit. When you are already weak, it is easy to add 23kg to your squat in a month. I have clients that have added more than 40kg.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 04:19 PM

I do clean and jerk, but not the snatch. Being that rock climbing is my primary passion, I am already on the heavy side when it comes to performance.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 07:13 PM

GU...deadlifting twice bodyweight should be bare minimum.

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 02:48 PM

SUSTAINED, can i ask what you think about core or as louis puts it "torso" training? I used to suck at oly squatting and I was advised by a friend and training partner to throw in a lot of direct ab work. I added 23kg to my squat in a month. My deadlift went up a bit more than that. I think I neglected bodyweight movements early on and this left me with shoulder problems for a time due to tonnes of OHP and no chinups to hit the rear delts or stabilisers. Also what are your opinions on the 3 day a week option of wendler for fighters?

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on August 01, 2013
at 04:32 PM

I have no preference -- I wouldn't give up either!

However, my preference isn't bodyweight and barbells, it's bodyweight and dumbbells.

I do use a barbell every so often to gauge progress - mainly so I am able to answer questions like "How much do ya bench, brah?" during a bro-down. However, I find that dumbbells hit more portions of the main muscle/s in any exercise (compound or not), as well as allowing better overall balancing of effort (as one side of the body can no longer be dominant easily).

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 07:14 PM

Plus one for distinquishing between barbells and dumbbells. I just assumed the OP meant bodyweight vs gym style lifting, but so true about dumbbells working the muscles better in most instances.

0
9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 04:04 PM

SUSTAINED, can i ask what you think about core or as louis puts it "torso" training? I used to suck at oly squatting and I was advised by a friend and training partner to throw in a lot of direct ab work. I added 23kg to my squat in a month. My deadlift went up a bit more than that. I think I neglected bodyweight movements early on and this left me with shoulder problems for a time due to tonnes of OHP and no chinups to hit the rear delts or stabilisers. Also what are your opinions on the 3 day a week option of wendler for fighters?

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 03:27 AM

As far as I can tell, hypertrophy and metabolic fitness is dependent on the quality of the muscle contraction and can be obtained with high reps or high weights. Assuming consistency they can both be successful for gaining mass. That being said, I like to mix it up depending on how I feel.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 03:37 AM

For example; today I did 2 1:30 sprints on a bicycle and burned 25 calories each interval and the intervals were spaced out by 8 hours. Afterwards I literally felt like a million bucks after panting on the couch for two minutes. I did it because it felt good though. I keep an eye on my abdominal fat, eat big and exercise intensely.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 01:08 PM

Reread my paragraph, I said both can be successful for gaining mass, not that they're the same. Heavy weights still shows to be superior for strength gains. http://www.m.webmd.com/fitness-exercise/news/20120427/high-reps-with-low-weights-builds-muscle-too

9f52f85c3964445d7b16c94a890f6136

on August 01, 2013
at 05:04 PM

6-12 reps for hypertrophy. I have never seen someone who0 was huge through low rep workouts who was not on a test prop clen stack

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 03:58 PM

And that is why I disagree. High reps will build muscular endurance, but will not contribute much to hypertrophy.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 07:59 PM

Both are defnitely important. http://www.webmd.com/fitness-exercise/news/20120427/high-reps-with-low-weights-builds-muscle-too

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on August 01, 2013
at 07:56 PM

Yea both are important individually.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 03:53 AM

High weight and/or high reps do not give the same results. Both are important though.

0
Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on July 30, 2013
at 04:25 PM

i prefer using barbells, but i've had great success with both pull-ups and dips. i suppose everyone has to do pull-ups, anyway...

0
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on July 30, 2013
at 03:21 PM

I like to do both, although I lean more towards weights. This is because I have been focused on gaining some muscle size. If I were just looking to keep what I have and stay lean, then I might lean more towards bodyweight (still keep weights though).

I think variety is important in any exercise routine...do some body weight, some weight lifting, some HIIT type cardio and some nice long walks/hikes and IMHO you will be set.

C45d7e96acd83d3a6f58193dbc140e86

on July 30, 2013
at 05:17 PM

Your last sentence is a great summary.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!