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Old 02-27-2010, 08:04 AM   #1
Jay Guindon
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Default Weighted Gymnastic Movements

What role, if any, should weighted gymnastic movements play in a lifting program? Things like weighted pullups, weighted dips, weighted pushups, etc. If they do play a role should be they be done similar to a normal set/rep scheme like 5X5, 5X3, 7X1, etc.?
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Old 02-27-2010, 09:34 AM   #2
Steven Low
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Depends on what your goals are..

And yes, they are structured the same as regular barbell work if you're aiming for strength.
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Old 02-27-2010, 06:15 PM   #3
Jay Guindon
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My fitness goals are health, longevity, maintaining enough fitness to enjoy recreational sport (hockey, snowboard, frisbee, etc.), and I hate to admit it but looking good at the beach plays a small part too.
I'm not interested in performance, competition, pro sport, CF Games, or anything like that anymore.
I used to CrossFit quite a bit for a little over a year but have slowly come to a realization that CrossFit may be a little overkill for my goals, and maybe even counterproductive (i.e excessive cortisol production, Robb Wolf mentioned something about insulin problems as well as CNS stuff with that much intensity all the time, I used to get a lot of minor injuries doing WODs, etc).
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Old 02-27-2010, 09:22 PM   #4
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You'd probably be interested in the primal blueprint stuff then.

Lift heavy a couple times a week, sprint once or twice, and do low intensity stuff the rest of the time.
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Old 02-27-2010, 10:18 PM   #5
Brandon Oto
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Weighted dips were terrific for me but aren't for everyone.

I thought an interesting idea would be loading gymnastics movements with bands. Never got a chance to play with it.
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Last edited by Brandon Oto : 02-28-2010 at 12:16 PM. Reason: fixed wording
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Old 02-28-2010, 11:58 AM   #6
Jay Guindon
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Question about the cardio stuff in the Primal Blueprint...I was under the impression that lots of cardio was muscle wasting, produced way too much oxidative stress and inflammation, and blunted the immune system?
As far as the original question, for my goals it sounds like weighted gymnastic stuff would be beneficial?
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Old 02-28-2010, 01:36 PM   #7
Derek Weaver
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To the original question. Yes, they will fit fine.

Regarding cardio, I'm pretty sure the primal stuff is low intensity stuff like walks, hiking etc. That won't mess you up at all.

To be honest, I'm suspicious of anyone who blames "chronic cardio" as the absolute evil it's being made out to be. There are plenty of athletes who do more low intensity work to build overall work capacity. Not in the cf sense though.
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Old 02-28-2010, 01:58 PM   #8
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I love my 5/3/1 weighted dips and chin-ups.
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Old 02-28-2010, 03:28 PM   #9
Jay Guindon
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Hey Garrett, what's the 5/3/1?

If I don't have time to walk for 5 hours a week do you guys/gals think I could just add a few more short sprint sessions to get the same health benefit? Like maybe 4-5 sprints a week at 2-3minutes?
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Old 02-28-2010, 04:15 PM   #10
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As long as you're moving throughout the day (well if you have a desk job then take the stairs or something) you'll be fine.

Lift heavy + sprints obviously gives the most benefit. You can build in the weighted pullups/dips/etc. into the heavy lifting.

5/3/1 is Wendler's 5/3/1 program
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