Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 04-23-2012, 09:23 AM   #1
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default Integrating bodyweight and barbell training

Wrote up this article on integrating these two types of training for strength and hypertrophy:

http://www.eatmoveimprove.com/2012/0...bell-training/

Any questions/comments/criticisms let me know.

Also, routine construction based on goals I will help with that too.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 04-27-2012, 02:36 PM   #2
Troy Kerr
Member
 
Join Date: Aug 2009
Posts: 248
Default

Nice I really enjoyed it. I have noticed that single arm db rows with proper technique have a strong carry over to fl rows. I am at around 70lbs, less than 50% of bw. The closer I get the better results. I have also noticed that additional hypertrophy in weaker areas has helped reduce joint pain as well as help strength work. My weakest areas were wrist extensors, triceps lateral head, and the areas of the bicep trained with hammer curl and neutral grip pull-ups, as well as the chest.

1) Would you recommend doing single arm rows one day, and a bilateral movement ring rows another day as opposed to just doing single arm movements?

2) I have been reading lately that chin-ups train the clavicular portion of the chest, but does not contribute any significant hypertrophy. Have you found vertical pulling to help with upper chest/ clavicular development?

3) What are your thoughts on using dumbbells to simulate the planche, back lever with straight arm lifts? Do you find these help supplement the static positions well? With the iron cross i remember reading that it can only be proper simulated if inverted or using a cable cross-over machine. Are there any other ways to simulate cross pulls with standard gym equipment?

4) Any idea on movements that pair well together that fall under the same category? Like hspu with pppu, or dips and hspu?

5) If using weighted progressions like dips and pull-ups, is their ratio of ur max relative to ur bodyweight to see carry over to static holds? I think i remember seeing one about wtd pullups and the front lever.

6) I can't do a single chest to bar deadhang pull-up, despite have a 1-2 second front lever. For technique I stay in a hollow body position and focus on retracting my shoulder blades as well as activating the lats, which in the past I did not. Do you think additional scapula retraction exercises as well as lower trap work would help fill the gap? Or using a lat pull-down with various grips as an accessory exercise?

Great article Steven
Troy Kerr is offline   Reply With Quote
Old 04-28-2012, 05:40 PM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Quote:
1) Would you recommend doing single arm rows one day, and a bilateral movement ring rows another day as opposed to just doing single arm movements?

2) I have been reading lately that chin-ups train the clavicular portion of the chest, but does not contribute any significant hypertrophy. Have you found vertical pulling to help with upper chest/ clavicular development?

3) What are your thoughts on using dumbbells to simulate the planche, back lever with straight arm lifts? Do you find these help supplement the static positions well? With the iron cross i remember reading that it can only be proper simulated if inverted or using a cable cross-over machine. Are there any other ways to simulate cross pulls with standard gym equipment?

4) Any idea on movements that pair well together that fall under the same category? Like hspu with pppu, or dips and hspu?

5) If using weighted progressions like dips and pull-ups, is their ratio of ur max relative to ur bodyweight to see carry over to static holds? I think i remember seeing one about wtd pullups and the front lever.

6) I can't do a single chest to bar deadhang pull-up, despite have a 1-2 second front lever. For technique I stay in a hollow body position and focus on retracting my shoulder blades as well as activating the lats, which in the past I did not. Do you think additional scapula retraction exercises as well as lower trap work would help fill the gap? Or using a lat pull-down with various grips as an accessory exercise?
1. I honestly don't think it matters that much. As long as you are loading your movement parameters and progressing quickly it's good. I would recommend sticking with one for an entire cycle and then if you want switch to a different variation for the reasons I delineated in OG.

2. Clavicular head of the pec is hit better in vertical or incline pressing movements. Flies / horizontal adduction hit it somewhat.

3. I find it better to work on the positions themselves better than trying to simulate them for strength and awareness for body position. Thus, I would do a majority of work with that. However, weights tend to give a slightly better hypertrophy response so if you're looking for that then a microcycle or whole cycle of that can work.

Cross you can work with the floor pulley cables im some type of fashion.

4. Whatever your goals are.... I like keeping horizontal pulling in for obvious reasons but no big need to pair things as long as you keep imbalances away.

5. I think this depends on the person more. Jim, for instance, said he saw some good carryover from weighted dips to his planche. I did not see much carryover to planche from my weighted dips. The pulls saw more translation for me.

The charts have weighted dips/weighted pullups on them if you check them out again.

6. Retracted vs. protracted scapulas is relative. See more details here for the discussion on different pressing exercises (and the same would apply relatively to pulling):

http://eatmoveimprove.com/forum/viewtopic.php?f=9&t=125

If you allow your shoulders to come forward you can probably touch the chest to bar and get higher. That's probably fine, given the mechanics of the movement, especially within that extra range of motion.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:09 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator