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Weightlifting is great, but there are other methods that work well for a lot of people. You can get strong enough to bench-press 400lbs simply by doing bodyweig

by phaus 13y ago

Weightlifting is great, but there are other methods that work well for a lot of people. You can get strong enough to bench-press 400lbs simply by doing bodyweight exercises, so it's not like someone has to choose between lifting weights or being a weakling.

pvnick 13y ago
>You can get strong enough to bench-press 400lbs simply by doing bodyweight exercises I don't see how this would ever be possible - is there a specific method you're referring to? Coaches don't put football players in front of a p90x DVD, they stick them under a barbell add some heavy weight to it.
- phaus 13y ago
  It's possible by using leverage to increase the difficulty of an exercise. For example, with the push up, you can start by doing normal push-ups, then elevate your feet to add resistance. Eventually, you should be able to do handstand push-ups. When you are strong enough, you can start working through the series of exercises that leads up to doing a planche. Example of a planche. http://www.crossfitgymnastics.com/uploads/gymnastics/image/Top-Planche-Fingers-Facing-Forward1.bmp http://www.crossfitgymnastics.com/uploads/gymnastics/image/T...
  - TheCapn 13y ago
    Except for the fact that is baseless and ridiculous. Pushups and Handstand pushups use different muscle groups. Me being capable of doing handstand pushups does not translate in any way to me pushing more on a bench press.
    - phaus 13y ago
      Aside from the fact that you only read half of my comment, the bench-press and handstand push ups don't completely overlap, but some of the same muscles are used for both of them.
      - phaus 13y ago
        Muscles Targeted by Push-Ups http://www.livestrong.com/article/141152-what-muscles-do-pushups-target/ http://www.livestrong.com/article/141152-what-muscles-do-pus... Muscles targeted by bench-press. http://www.livestrong.com/article/167707-the-muscle-groups-used-in-bench-press-exercises/ http://www.livestrong.com/article/167707-the-muscle-groups-u... Am I wrong or do these two exercises seem to target the same muscle groups? Also, the muscle groups targeted by both exercises depends largely on hand placement. The same would apply for hand-stand push-ups, just to a lesser degree.
- gnuvince 13y ago
  If you are interested in bodyweight training, check out this excellent book: http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?ie=UTF8&qid=1368568957&sr=8-1&keywords=overcoming+gravity http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnasti...
- gnuvince 13y ago
  If you are interested in bodyweight training, check out this excellent book: http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?ie=UTF8&qid=1368568957&sr=8-1&keywords=overcoming+gravity http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnasti...
vidarh 13y ago
That's true, but pretty much nobody who does body weight exercises actually do body weight exercises that are hard enough to get that level of strength. It's much easier to delude yourself with body weight exercises, if you want to. I bench a "measly" 286lbs, about 1.3 times body weight, which isn't all that amazing. I can trivially easily get up to substantial numbers of regular push ups in a few weeks. But getting to that 400lbs range, there's a whole set of progressions towards being able to do planche push ups etc. that I'm not able to do at all at my current strength. But most people doing body weight exercises just end up adding a few extra push ups or doing slight variations that don't overload them much more. I think that's one of the largest benefits of lifting weights for most people: It's very, very easy to track progress and make sure you're not cheating yourself. Even so, enough people still manage to cheat themselves (and wonder why they're not getting bigger muscles...)
- phaus 13y ago
  Sure, but 99.9% of people who get into weightlifting also fail to achieve a 400lb bench-press. Most people don't need to be that strong. I'm 5'6", and by doing only basic bodyweight exercises, push-ups, pull-ups, and dips, I could bench press 180lbs 10 times at a body weight of 155. That's not bad at all in my opinion.
  - graeme 13y ago
    That is indeed a fair accomplishment. I've been weight training for about a year. Had to take time off, but at my max four months ago I could only get about 170 on the bench press, times five reps. What kind of body weight routine do you have, and does it depend on any equipment such as dip bars? I'm looking for a good one for when I go traveling.
    - phaus 13y ago
      I focused mostly on pull-ups. I was in the military at the time and we had a pull-up bar near the exit of our work area. I typically did several sets of 10-15 each day. It took several months to work up to this point. At my best, I could do a single set of 30. In addition to the pull-ups, I would do the Army's regular work out. This would involve running 2-3 miles 2-3 times a week, and performing general calisthenics(similar to the 7 minute workout originally posted, just at a slower pace.) 2-3 times a week.
john_b 13y ago
If this were Wikipedia there would be a [citation needed] at the end of this claim. Care to offer evidence?
- phaus 13y ago
  Herschel Walker claims to have bench pressed 375 the first time he ever tried. His workout involved 750-100 push-ups and 2000 sit-ups daily. I've read elsewhere that he once managed 500lbs, but it was a long time ago and I can't find a reliable source. The other example I have is from Christopher Sommer, a famous U.S. gymnastics coach. He mentioned an athlete that could benchpress 400lbs either in an online article or his book. I can't remember which, but I haven't been able to find it. I did find an article where he mentions a young athlete trained solely through bodyweight exercise, that managed to deadlift 400lbs at a bodyweight of 135. http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/ http://www.dragondoor.com/articles/building-an-olympic-body-... I forgot another source. When I was in the military we had a martial arts instructor that was about 6'3" and 250lbs of muscle. He claimed that his only other source of exercise was Yoga.
  - rquantz 13y ago
    Doing 100 pushups or 1000 situps is mostly an exercise in endurance, which is trained very differently from strength. I highly doubt his claim.
    - phaus 13y ago
      Supposedly the 1000 push-ups included some planche push-ups, which are incredibly difficult.
  - nazgulnarsil 13y ago
    professional gymnasts heavily abuse PEDs. Taking enough test you can build more muscle sitting on your ass than someone lifting heavy weights naturally.
    - 13y ago
nazgulnarsil 13y ago
>You can get strong enough to bench-press 400lbs simply by doing bodyweight exercises bullshit.
deleted 13y ago
[deleted]

by phaus 13y ago

pvnick 13y ago

>You can get strong enough to bench-press 400lbs simply by doing bodyweight exercises I don't see how this would ever be possible - is there a specific method you're referring to? Coaches don't put football players in front of a p90x DVD, they stick them under a barbell add some heavy weight to it.

phaus 13y ago
It's possible by using leverage to increase the difficulty of an exercise. For example, with the push up, you can start by doing normal push-ups, then elevate your feet to add resistance. Eventually, you should be able to do handstand push-ups. When you are strong enough, you can start working through the series of exercises that leads up to doing a planche. Example of a planche. http://www.crossfitgymnastics.com/uploads/gymnastics/image/Top-Planche-Fingers-Facing-Forward1.bmp http://www.crossfitgymnastics.com/uploads/gymnastics/image/T...
- TheCapn 13y ago
  Except for the fact that is baseless and ridiculous. Pushups and Handstand pushups use different muscle groups. Me being capable of doing handstand pushups does not translate in any way to me pushing more on a bench press.
  - phaus 13y ago
    Aside from the fact that you only read half of my comment, the bench-press and handstand push ups don't completely overlap, but some of the same muscles are used for both of them.
    - phaus 13y ago
      Muscles Targeted by Push-Ups http://www.livestrong.com/article/141152-what-muscles-do-pushups-target/ http://www.livestrong.com/article/141152-what-muscles-do-pus... Muscles targeted by bench-press. http://www.livestrong.com/article/167707-the-muscle-groups-used-in-bench-press-exercises/ http://www.livestrong.com/article/167707-the-muscle-groups-u... Am I wrong or do these two exercises seem to target the same muscle groups? Also, the muscle groups targeted by both exercises depends largely on hand placement. The same would apply for hand-stand push-ups, just to a lesser degree.
gnuvince 13y ago
If you are interested in bodyweight training, check out this excellent book: http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?ie=UTF8&qid=1368568957&sr=8-1&keywords=overcoming+gravity http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnasti...
gnuvince 13y ago
If you are interested in bodyweight training, check out this excellent book: http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?ie=UTF8&qid=1368568957&sr=8-1&keywords=overcoming+gravity http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnasti...

vidarh 13y ago

That's true, but pretty much nobody who does body weight exercises actually do body weight exercises that are hard enough to get that level of strength. It's much easier to delude yourself with body weight exercises, if you want to. I bench a "measly" 286lbs, about 1.3 times body weight, which isn't all that amazing. I can trivially easily get up to substantial numbers of regular push ups in a few weeks. But getting to that 400lbs range, there's a whole set of progressions towards being able to do planche push ups etc. that I'm not able to do at all at my current strength. But most people doing body weight exercises just end up adding a few extra push ups or doing slight variations that don't overload them much more. I think that's one of the largest benefits of lifting weights for most people: It's very, very easy to track progress and make sure you're not cheating yourself. Even so, enough people still manage to cheat themselves (and wonder why they're not getting bigger muscles...)

phaus 13y ago
Sure, but 99.9% of people who get into weightlifting also fail to achieve a 400lb bench-press. Most people don't need to be that strong. I'm 5'6", and by doing only basic bodyweight exercises, push-ups, pull-ups, and dips, I could bench press 180lbs 10 times at a body weight of 155. That's not bad at all in my opinion.
- graeme 13y ago
  That is indeed a fair accomplishment. I've been weight training for about a year. Had to take time off, but at my max four months ago I could only get about 170 on the bench press, times five reps. What kind of body weight routine do you have, and does it depend on any equipment such as dip bars? I'm looking for a good one for when I go traveling.
  - phaus 13y ago
    I focused mostly on pull-ups. I was in the military at the time and we had a pull-up bar near the exit of our work area. I typically did several sets of 10-15 each day. It took several months to work up to this point. At my best, I could do a single set of 30. In addition to the pull-ups, I would do the Army's regular work out. This would involve running 2-3 miles 2-3 times a week, and performing general calisthenics(similar to the 7 minute workout originally posted, just at a slower pace.) 2-3 times a week.

john_b 13y ago

If this were Wikipedia there would be a [citation needed] at the end of this claim. Care to offer evidence?

phaus 13y ago
Herschel Walker claims to have bench pressed 375 the first time he ever tried. His workout involved 750-100 push-ups and 2000 sit-ups daily. I've read elsewhere that he once managed 500lbs, but it was a long time ago and I can't find a reliable source. The other example I have is from Christopher Sommer, a famous U.S. gymnastics coach. He mentioned an athlete that could benchpress 400lbs either in an online article or his book. I can't remember which, but I haven't been able to find it. I did find an article where he mentions a young athlete trained solely through bodyweight exercise, that managed to deadlift 400lbs at a bodyweight of 135. http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/ http://www.dragondoor.com/articles/building-an-olympic-body-... I forgot another source. When I was in the military we had a martial arts instructor that was about 6'3" and 250lbs of muscle. He claimed that his only other source of exercise was Yoga.
- rquantz 13y ago
  Doing 100 pushups or 1000 situps is mostly an exercise in endurance, which is trained very differently from strength. I highly doubt his claim.
  - phaus 13y ago
    Supposedly the 1000 push-ups included some planche push-ups, which are incredibly difficult.
- nazgulnarsil 13y ago
  professional gymnasts heavily abuse PEDs. Taking enough test you can build more muscle sitting on your ass than someone lifting heavy weights naturally.
  - 13y ago

nazgulnarsil 13y ago

>You can get strong enough to bench-press 400lbs simply by doing bodyweight exercises bullshit.

deleted 13y ago

[deleted]