Bodyweight more "effective" than Weight lifting?

[Ramonesfreak566]

Is that so? Well then I'll have quite a bit to try out now. Thanks for the info once again this is all quite interesting stuff.

[Lindz]

Explosive strength
Maximum Strength
Core Strength
Endurance Strength

When I think of strength those 4 things come to mind.

Explosive strength I associate with movement like Box jumps, Burpees, Clap push ups, Cleans,
Maximum strenghth I associate with the basic compound lifts like Deadlift, Squat, Military ress and bench press, performed for a low rep count.
Core Strength I associate with movements such as bicycle crunches, leg raises, isometric plank positions, walkouts,
Endurance strength I associate with weighted movements performed for a high rep count.

A fighters routine should also include speed, agility and balance drills.

Isolation exercises for forearms/neck are also a good addition.

That's an odd way of thinking about strength. You've got 3 kinds of strength (explosive, max, endurance) and 1 strength in a body part/region (core)

[CNagy]

Depends on what type of body weight exercises and what type of weight lifting. A good weight lifting program is better than a shitty body weight program and vice versa.

The most punishing and beneficial program I ever tried only worked variations on 5 movements. Squat, press, lunge, pull, and plank (in that order, as a circuit). Add in weights, twisting movements, and unstable surfaces like dynadiscs, and suddenly you are hitting everything from every angle.

[downtime]

That's an odd way of thinking about strength. You've got 3 kinds of strength (explosive, max, endurance) and 1 strength in a body part/region (core)

I get why you'd make your point about the specific body part. But what Im assuming he means is that core strength is often times considered the cornerstone of all athletic movements, so unto itself it is pretty important, some people refer to it as stabilization strength.

[ZenMMA]

I get why you'd make your point about the specific body part. But what Im assuming he means is that core strength is often times considered the cornerstone of all athletic movements, so unto itself it is pretty important, some people refer to it as stabilization strength.

Pretty much spot on.

I consider Core strength to be vital for combat training and the truth is a lot of people lack real core strength, I was a gym rat for years and loved bodybuilding, but my core strength was terrible and that effected my balance and agility, which are both key in combat sports.

[ZenMMA]

This is a programme I recently put together.

I have to admit it is a lot harder to motivate myself for this type of training compared to bodybuilding, but its still a lot of fun if you keep the intensity up.

Variable Goals:
Specific Number of Rounds Best Time
AMRAP(As many reps as possibe) in 20 minutes
Chipper - High rep target, chip away until complete


Maximum Strength - 1
Explosive Strength - 1
Core Strength - 1
Muscular Endurance -1
High Intensity Cardio - 1



Maximum Strength - 3 Reps 80% 1RM
Dead Lift
Bench Press
Military Press
Squat
Rows

Explosive Strength - 6 Reps
Horizontal Jump
Vertical Jump / Knee Tuck
Burpee
Press Up Clap
Press Up Medicine Ball
Medicine Ball Slam
Thrusters
Clean
Pull Ups
Chin Ups
Dips
Kettlebell swing
Kettle swing shoulder
Kettle swing Chest
Mountain Climbers
Heavy Bag Roundhouse Kicks
Heavy Bag Power Punches

Core Strength - 9 Reps
Medicine ball/weighted sit up
Walk outs hand
Walk outs medicine ball
Side Planks
Plank
Medicine ball plank
Leg Raises
Knee Raises
Single leg Jack Knife (swiss ball)
Jack Knife (Swiss Ball)
Crunch
Bicycle crunches
Turkish stand ups
1Arm/1 Leg
Plate Raises
1 leg Bent over rows
Overhead squat
Overhead Lunge
Sit Ups
Crucifix Arm and knee raise
Vertical Gorilla Swings 2 arm
Gorilla swings Horizontal
Vertical Gorilla swing single arm
BJJ Walkthroughs

Muscular Endurance- 12 reps (50% 1RM)
Bicep Curl
Shoulder press
Chest Press
Close grip chest press
Front Delt Riase
Side Delt Raise
Hammer Curl
Squat
Calve Raises
Deadlifts
Upright Row
Bent over row
Lunge
Heavy bag speed punches
Heavy bag speed kicks


High Intensity Cardio- 30 reps
Skipping
High knee's
Heel to Arse

[tapoo]

i suggest you that body weight should be more effective than weight lifting.if u have ideal body weight than u can do better weight lifting.and if u have heavy weight than u cant give better performance.

[wetware]

i suggest you that body weight should be more effective than weight lifting.if u have ideal body weight than u can do better weight lifting.and if u have heavy weight than u cant give better performance.

Evn if ur spelling and grammer were reasanable ud still be wrong. Plz tell me englush is not ur 1st language.

That said, there's nothing WRONG with body weight exercises. The simple fact that you need no equipment except for structures/scenery that'll support your body weight in some cases makes up for the lack of flexibility in terms of weight lifted.

[Diesel_tke]

It mostly depends on what your actual goal is. If you are wanting to win a powelifting competition, then bodyweight exercises are not going to help. If you are wanting to win a pull up competition then weight lifting is not the best training method.

In order to have better functional strength, you need to do functional exercises. You can get bigger using bodeweight exercises. You just need to raise the intensity level of the exercises. Chinups -> Pullups -> One arm pullups -> Muscle ups -> One arm Muscle ups. No need for weights for that. Pushups -> One arm pushups -> Elevated pusshups -> Elevated one arm pushups -> Plyometric pushups -> Hand stand pushups. Squats -> Jumping squats -> Pistol squats -> Jumping Pistol squats -> Squats jumping onto and off park bench...

There is a lot out there before you really need to lift a weight. Unless your goal is to reach your bench press one-rep-max.

Also, compound movements with bodyweight exercises encorperate the core, so you don't ahve to focus on it in isolation. But if you want to, leave your legs strait out while performing all pull ups and hold the pushup position in the up position.

I personally think that weight lifting is a henderance to most people, but that is my own opinion. Based on years spent in the gym. Rarely do people work out with the intensity that they should. They do a set of bench press then stand up, walk to get water, look in the mirror for a little while, stretch the pecs a little, then do 10 more reps on the bench and repeat.

[Mr. Machette]

But if you want to, leave your legs strait out while performing all pull ups and hold the pushup position in the up position.

How long do you reccomend holding for?