Hybrid Mindset Blog

Should You Train To Failure?

Posted by Lacey Byrd on

Should You Train To Failure?

 

If you’ve watched the movie “Pumping Iron” you have probably seen the hardcore, peak intensity training that bodybuilders in the Golden Era went through.

 

Some of those bodybuilders, like Serge Nubret, swore by the effectiveness of training to failure… On EVERY SET!

 

And well, the truth is that for most of us, reaching failure on every working set will lead to burnout quite quickly.

 

This is why it is important to understand this concept and learn how to integrate it in your training regimen properly.

 

So let’s dive straight into this and discuss training to failure, shall we?

 

The Intensity Factor

In sports science and weight training, intensity measures how close you get to your maximum strength capabilities.

 

To put it simply, the heavier the weight you lift, the higher the intensity, meaning that technically, your one rep max (1RM) represents 100% intensity for you on a given exercise.

 

For example, if you can bench press 100 kg for one single rep, and fail to do a second rep unassisted, 100 kg is 100% intensity for you on the bench press.

 

Muscle Activation

 

One of the more important things to remember, is that the heavier you lift, the more fast-twitch muscle fibers are activated.

 

Fast-twitch fibers are the stronger, more powerful muscle fibers, which can exert great amounts of force, explosively.

 

However, fiber recruitment is the primary means of lifting heavier, only up until ~80% of your maximum strength capabilities (intensity).

 

Going above 85% and until failure is only possible with an increased frequency of brain to muscle signals.

 

What Does This Mean For Me?

 

With this information in mind, it is quite clear that training to failure is way more strenuous for the nervous system.

 

Nevertheless, reaching muscular failure is quite the powerful stimulus as well, but due to its strenuous nature, it should be properly implemented into your routine.

 

Generally, you should test around muscle failure, by only taking 1 set for each muscle group to failure, per week and working up from there.

 

If you go overboard with failure, you will experience:

 

  1. Joint/ligament aches
  2. Prolonged muscle exhaustion
  3. Lowered strength capabilities

 

Monitor those and adjust the volume of failure sets in your training split accordingly!

 

Failure And Muscle Growth

 

Some of the legends like Arnold & Serge can sell you on the idea that reaching failure is ESSENTIAL.

 

However, modern studies suggest that staying 2-5 repetitions shy of failure is more beneficial for muscle growth, than training to failure.

 

Nevertheless, each and everyone reacts differently to certain stimuli, so your best bet is to, again, test around!

 

Take-Home Message

 

Carefully managing your training intensity will allow you to optimize your quality training volume in the long-term, thus creating a better stimulus and maximizing gains.

 

Improper implementation of training to failure can prevent this from happening, due to its innate ability to, well, fry your nervous system!

 

This is why, your main means of creating greater stimulus, should be to increase training weight, number of repetitions and sets, and also, opening up better recovery windows between sets.

 

Only when you have this covered, you should consider implementing sets to failure, in which case, you can start with just one set and see how far you can take it.

 

Train smart, not hard!

 

For more fitness tips, or to have a training and nutrition plan built for you and your goals, visit www.hybridathletetraining.com

Read more

Should You Train To Failure?

Posted by Lacey Byrd on

Should You Train To Failure?

 

If you’ve watched the movie “Pumping Iron” you have probably seen the hardcore, peak intensity training that bodybuilders in the Golden Era went through.

 

Some of those bodybuilders, like Serge Nubret, swore by the effectiveness of training to failure… On EVERY SET!

 

And well, the truth is that for most of us, reaching failure on every working set will lead to burnout quite quickly.

 

This is why it is important to understand this concept and learn how to integrate it in your training regimen properly.

 

So let’s dive straight into this and discuss training to failure, shall we?

 

The Intensity Factor

In sports science and weight training, intensity measures how close you get to your maximum strength capabilities.

 

To put it simply, the heavier the weight you lift, the higher the intensity, meaning that technically, your one rep max (1RM) represents 100% intensity for you on a given exercise.

 

For example, if you can bench press 100 kg for one single rep, and fail to do a second rep unassisted, 100 kg is 100% intensity for you on the bench press.

 

Muscle Activation

 

One of the more important things to remember, is that the heavier you lift, the more fast-twitch muscle fibers are activated.

 

Fast-twitch fibers are the stronger, more powerful muscle fibers, which can exert great amounts of force, explosively.

 

However, fiber recruitment is the primary means of lifting heavier, only up until ~80% of your maximum strength capabilities (intensity).

 

Going above 85% and until failure is only possible with an increased frequency of brain to muscle signals.

 

What Does This Mean For Me?

 

With this information in mind, it is quite clear that training to failure is way more strenuous for the nervous system.

 

Nevertheless, reaching muscular failure is quite the powerful stimulus as well, but due to its strenuous nature, it should be properly implemented into your routine.

 

Generally, you should test around muscle failure, by only taking 1 set for each muscle group to failure, per week and working up from there.

 

If you go overboard with failure, you will experience:

 

  1. Joint/ligament aches
  2. Prolonged muscle exhaustion
  3. Lowered strength capabilities

 

Monitor those and adjust the volume of failure sets in your training split accordingly!

 

Failure And Muscle Growth

 

Some of the legends like Arnold & Serge can sell you on the idea that reaching failure is ESSENTIAL.

 

However, modern studies suggest that staying 2-5 repetitions shy of failure is more beneficial for muscle growth, than training to failure.

 

Nevertheless, each and everyone reacts differently to certain stimuli, so your best bet is to, again, test around!

 

Take-Home Message

 

Carefully managing your training intensity will allow you to optimize your quality training volume in the long-term, thus creating a better stimulus and maximizing gains.

 

Improper implementation of training to failure can prevent this from happening, due to its innate ability to, well, fry your nervous system!

 

This is why, your main means of creating greater stimulus, should be to increase training weight, number of repetitions and sets, and also, opening up better recovery windows between sets.

 

Only when you have this covered, you should consider implementing sets to failure, in which case, you can start with just one set and see how far you can take it.

 

Train smart, not hard!

 

For more fitness tips, or to have a training and nutrition plan built for you and your goals, visit www.hybridathletetraining.com

Read more


How To Train Smart | PT 2 - Understanding Your Goals & Setting The Plan

Posted by Lacey Byrd on

How To Train Smart | PT 2 - Understanding Your Goals & Setting The Plan

 

If you have no formal education on fitness and nutrition, odds are that you are just testing around to see what works for you.

 

However, if you have a goal in mind, there are specific actions to be taken towards that goal, because, well, training results are predictable!

 

So let’s have a look at how you can define your goal with training and more importantly, what things you need to do to set the plan right.

 

Common Training Goals

 

Going into the gym, there are a couple of types of people:

 

  1. Really skinny people, trying to grow
  2. People with excess weight, trying to shed it off
  3. Individuals with a normal body composition looking to improve

 

So let’s have a look at each one of those and what are some actions you can take towards setting your plan in place.

 

The Hardgainer

 

As we mentioned, there are many people who are really skinny and try to gain weight by training.

If that’s the case for you, take the following guidelines:

 

  1. Start training at moderate intensity (6-10 reps with a weight that leaves plenty of repetitions in reserve)
  2. Focus on learning the correct exercise form
  3. Rest at least 2 minutes between sets
  4. Start off with ~5 working sets per muscle group, per week
  5. Increase the number of sets progressively
  6. Allow each muscle group to recover for at least 72 hrs before training it again
  7. Eat, eat, eat, eat, eat!

 

Doing all of this over at least a year will likely lead you to be, well, not so skinny anymore!

 

Furthermore, this will set the fundament for more growth, which you can build upon.

 

The Fluffgainer

 

Hey, listen, if you’ve been inactive for some time and have enjoyed your favorite foods in big amounts, that’s alright, you’ve just relaxed for a little bit.

 

Getting back on track and losing the excess weight will be fulfilling and with a bit of training and nutrition, you can do wonders.

 

Follow these tips!

 

  1. Train at moderate levels of intensity (a couple of reps shy from failure)
  2. Rest ~2-3 minutes between sets
  3. Do ~10 challenging working sets per muscle group, per week
  4. Allow each muscle group to recover 72-96 hours
  5. Eat in a caloric deficit (most important part)
  6. Consume plenty of protein (~1g per lb of body weight, per day)
  7. Consume plenty of natural fats (~0.45g per lb of body weight, per day)
  8. Consume some carbs to fuel training

 

In doing this, you will allow the body to tap into its fat reserves to compensate for the deficit of energy, and you will also create sufficient stimulus for muscle mass retention.

 

The Normie

If you’re someone who has a normal body composition and is neither fluffy nor skinny and sustains healthy eating habits, well, you have a good foundation!

 

In case your primary form of training involves weights, define your goal and train accordingly to the guidelines below:

 

  1. Use the powerlifting rep range mentioned in PT 1 of the article series, for the goal of increasing maximum strength
  2. Use the bodybuilding rep range mentioned in PT 1, for the goal of bulk muscle growth
  3. If you want to be more functional and not just strong and big, combine weight training with activities like climbing, running, hiking, swimming, etc.
  4. Maintain your regular eating habits, but add more food as you become more active!

 

Generally, people with a normal body composition are well-tuned to their hunger and satiety signals, so no specific diet changes are required.

 

Final Thoughts

 

Training smart is about recognizing your goal and setting the correct training stimulus in place.

 

Most hardgainers should focus around moderate and high intensity training that progressively increases in time.

 

People who lose weight on the other hand are also prone to eventually losing muscle mass, so training at a moderate level of exertion and intensity will create sufficient stimulus for the retention of that muscle mass, thus helping the person look more toned through their journey.

 

Whatever your goal may be, do analyze the backend of your workouts and take actions accordingly, if any change is needed!

 

To have a personal fitness and nutrition plan made for you based on your needs and goals, visit www.hybridathletetraining.com

 

Read more

How To Train Smart | PT 2 - Understanding Your Goals & Setting The Plan

 

If you have no formal education on fitness and nutrition, odds are that you are just testing around to see what works for you.

 

However, if you have a goal in mind, there are specific actions to be taken towards that goal, because, well, training results are predictable!

 

So let’s have a look at how you can define your goal with training and more importantly, what things you need to do to set the plan right.

 

Common Training Goals

 

Going into the gym, there are a couple of types of people:

 

  1. Really skinny people, trying to grow
  2. People with excess weight, trying to shed it off
  3. Individuals with a normal body composition looking to improve

 

So let’s have a look at each one of those and what are some actions you can take towards setting your plan in place.

 

The Hardgainer

 

As we mentioned, there are many people who are really skinny and try to gain weight by training.

If that’s the case for you, take the following guidelines:

 

  1. Start training at moderate intensity (6-10 reps with a weight that leaves plenty of repetitions in reserve)
  2. Focus on learning the correct exercise form
  3. Rest at least 2 minutes between sets
  4. Start off with ~5 working sets per muscle group, per week
  5. Increase the number of sets progressively
  6. Allow each muscle group to recover for at least 72 hrs before training it again
  7. Eat, eat, eat, eat, eat!

 

Doing all of this over at least a year will likely lead you to be, well, not so skinny anymore!

 

Furthermore, this will set the fundament for more growth, which you can build upon.

 

The Fluffgainer

 

Hey, listen, if you’ve been inactive for some time and have enjoyed your favorite foods in big amounts, that’s alright, you’ve just relaxed for a little bit.

 

Getting back on track and losing the excess weight will be fulfilling and with a bit of training and nutrition, you can do wonders.

 

Follow these tips!

 

  1. Train at moderate levels of intensity (a couple of reps shy from failure)
  2. Rest ~2-3 minutes between sets
  3. Do ~10 challenging working sets per muscle group, per week
  4. Allow each muscle group to recover 72-96 hours
  5. Eat in a caloric deficit (most important part)
  6. Consume plenty of protein (~1g per lb of body weight, per day)
  7. Consume plenty of natural fats (~0.45g per lb of body weight, per day)
  8. Consume some carbs to fuel training

 

In doing this, you will allow the body to tap into its fat reserves to compensate for the deficit of energy, and you will also create sufficient stimulus for muscle mass retention.

 

The Normie

If you’re someone who has a normal body composition and is neither fluffy nor skinny and sustains healthy eating habits, well, you have a good foundation!

 

In case your primary form of training involves weights, define your goal and train accordingly to the guidelines below:

 

  1. Use the powerlifting rep range mentioned in PT 1 of the article series, for the goal of increasing maximum strength
  2. Use the bodybuilding rep range mentioned in PT 1, for the goal of bulk muscle growth
  3. If you want to be more functional and not just strong and big, combine weight training with activities like climbing, running, hiking, swimming, etc.
  4. Maintain your regular eating habits, but add more food as you become more active!

 

Generally, people with a normal body composition are well-tuned to their hunger and satiety signals, so no specific diet changes are required.

 

Final Thoughts

 

Training smart is about recognizing your goal and setting the correct training stimulus in place.

 

Most hardgainers should focus around moderate and high intensity training that progressively increases in time.

 

People who lose weight on the other hand are also prone to eventually losing muscle mass, so training at a moderate level of exertion and intensity will create sufficient stimulus for the retention of that muscle mass, thus helping the person look more toned through their journey.

 

Whatever your goal may be, do analyze the backend of your workouts and take actions accordingly, if any change is needed!

 

To have a personal fitness and nutrition plan made for you based on your needs and goals, visit www.hybridathletetraining.com

 

Read more


How To Train Smart

Posted by Lacey Byrd on

How To Train Smart

 

“Hey bro, I found this sick Dwayne Johnson workout on the internet and I’m about to try it out today, I’m so pumped!”

 

If you’ve heard this in the gym, odds are you’ve stumbled upon someone who does not really know what to do with their training plan and is, well, experimenting.

 

Which is not bad, really!

 

However, much like anything, training is precise mathematics and you need to understand each variable and factor affecting the end result and create your plan based on that.

 

And so, if you are over those celebrity workouts and are ready to get in the best shape of your life, keep reading!

 

Training Fundamentals

 

To find out what the best training regimen for you is, you have to first and foremost understand the backend of your workouts.

 

A workout can be measured using 3 main variables:

 

  1. Intensity
  2. Volume
  3. Density

 

Essentially, intensity shows how close you are to your maximum strength capabilities - The heavier the weight, the higher the intensity.

 

Volume measures the total amount of weight lifted in kilograms or pounds - To calculate volume, you take the working weight and multiply it by the number of sets and reps (100 kg x 10 reps x 2 sets = 2000 kg total volume)

 

Density measures your volume, relative to the total time needed for its completion including rest times, and is measured in kilograms per minute (i.e 2000 kg volume completed for 2 minutes would be a density of 1000 kg/minute)

 

Ok I’m Confused, Why Do I Need This?

Understanding the different training variables presented above is essential for being able to create the correct training stimulus.

 

Let’s have a look at the variables and how you can set them up for certain results.

 

Intensity

The level of intensity, or in other words, how close you get to your maximum strength capabilities, will determine the recruitment of muscle fibers, as well as the stimulus for certain adaptations. (i.e strength gains, bulk muscle growth)

 

 

Intensity (%)

Description

0-35%

This is the warm up zone, you don’t want to be here for too long if you’re trying to grow muscle!

40-60%

On here, more and more muscle fibers get recruited - This is a good zone to go through before your heavier working sets

65-80%

This is the intensity zone where you can do moderate to heavy weight sets for 6-15 repetitions, until failure.

 

Focus on this zone if you want bodybuilder-like muscle growth!

85-100%

In this intensity zone, you can do 1-5 repetitions with a really heavy weight.

 

This is known as the powerlifting zone and mainly results in maximum strength gains.

 

If you are training in the bodybuilder intensity zone, do include this powerlifting one every now and then.

 

 

Volume

 

One of the interesting things is that in terms of muscle growth, it doesn’t really matter if you will train in the 65-80% intensity range or the 85-100%, as long as volume is equated.

 

However, the 65-80% range allows for greater volume to be put out, more easily, due to its less strenuous nature.


Below is a volume cheat sheet, which can help you determine the number of sets depending on your training experience.

 

 

 

Training experience

Volume (per muscle group, per week)

Beginner/novice

~5 Challenging Working Sets

Intermediate

~10 Challenging Working Sets

Advanced

15-20+ Challenging Working Sets

 

Note that a “challenging working set” implies a working set that is taken close to failure (1-4 reps in reserve).

 

What About Density?

 

Though many people pay attention to the weight (intensity) and the number of sets and reps (volume), no one really cares about density.

 

And let us tell you this - Density is important when you are trying to achieve the highest volume of greatest quality possible in your workout, because density is dictated by rest times.

 

For instance, if you do a set of 5 reps using 100 kg and only rest 1 minute, odds are that you will only get 3-4 reps on the next set.

 

On the other hand, if you take 2-3 minutes of rest between each set, you will be able to sustain sets of 5 and thus, your quality volume will be greater.

 

Spread that density, both in your workouts and in your entire training plan!

 

Here’s a rest times cheat sheet:

 

 

Intensity

Rest Times

0-50%

1 minute

60-80%

2-3 minutes

85-100%

4-15 minutes

 

 

Take-Home Message

 

On the back end of your workouts, are different ratios of the 3 main training variables which we discussed in this article.

 

Now that you have an idea about these training variables and how their different ratios create different end results, let’s hop onto part two of this article series, where we’ll talk about understanding your goals and actually creating the training plan!

 

See you there.

 

For a personalized training and nutrition program based on your needs and goals, visit www.hybridathletetraining.com

 

 

Read more

How To Train Smart

Posted by Lacey Byrd on

How To Train Smart

 

“Hey bro, I found this sick Dwayne Johnson workout on the internet and I’m about to try it out today, I’m so pumped!”

 

If you’ve heard this in the gym, odds are you’ve stumbled upon someone who does not really know what to do with their training plan and is, well, experimenting.

 

Which is not bad, really!

 

However, much like anything, training is precise mathematics and you need to understand each variable and factor affecting the end result and create your plan based on that.

 

And so, if you are over those celebrity workouts and are ready to get in the best shape of your life, keep reading!

 

Training Fundamentals

 

To find out what the best training regimen for you is, you have to first and foremost understand the backend of your workouts.

 

A workout can be measured using 3 main variables:

 

  1. Intensity
  2. Volume
  3. Density

 

Essentially, intensity shows how close you are to your maximum strength capabilities - The heavier the weight, the higher the intensity.

 

Volume measures the total amount of weight lifted in kilograms or pounds - To calculate volume, you take the working weight and multiply it by the number of sets and reps (100 kg x 10 reps x 2 sets = 2000 kg total volume)

 

Density measures your volume, relative to the total time needed for its completion including rest times, and is measured in kilograms per minute (i.e 2000 kg volume completed for 2 minutes would be a density of 1000 kg/minute)

 

Ok I’m Confused, Why Do I Need This?

Understanding the different training variables presented above is essential for being able to create the correct training stimulus.

 

Let’s have a look at the variables and how you can set them up for certain results.

 

Intensity

The level of intensity, or in other words, how close you get to your maximum strength capabilities, will determine the recruitment of muscle fibers, as well as the stimulus for certain adaptations. (i.e strength gains, bulk muscle growth)

 

 

Intensity (%)

Description

0-35%

This is the warm up zone, you don’t want to be here for too long if you’re trying to grow muscle!

40-60%

On here, more and more muscle fibers get recruited - This is a good zone to go through before your heavier working sets

65-80%

This is the intensity zone where you can do moderate to heavy weight sets for 6-15 repetitions, until failure.

 

Focus on this zone if you want bodybuilder-like muscle growth!

85-100%

In this intensity zone, you can do 1-5 repetitions with a really heavy weight.

 

This is known as the powerlifting zone and mainly results in maximum strength gains.

 

If you are training in the bodybuilder intensity zone, do include this powerlifting one every now and then.

 

 

Volume

 

One of the interesting things is that in terms of muscle growth, it doesn’t really matter if you will train in the 65-80% intensity range or the 85-100%, as long as volume is equated.

 

However, the 65-80% range allows for greater volume to be put out, more easily, due to its less strenuous nature.


Below is a volume cheat sheet, which can help you determine the number of sets depending on your training experience.

 

 

 

Training experience

Volume (per muscle group, per week)

Beginner/novice

~5 Challenging Working Sets

Intermediate

~10 Challenging Working Sets

Advanced

15-20+ Challenging Working Sets

 

Note that a “challenging working set” implies a working set that is taken close to failure (1-4 reps in reserve).

 

What About Density?

 

Though many people pay attention to the weight (intensity) and the number of sets and reps (volume), no one really cares about density.

 

And let us tell you this - Density is important when you are trying to achieve the highest volume of greatest quality possible in your workout, because density is dictated by rest times.

 

For instance, if you do a set of 5 reps using 100 kg and only rest 1 minute, odds are that you will only get 3-4 reps on the next set.

 

On the other hand, if you take 2-3 minutes of rest between each set, you will be able to sustain sets of 5 and thus, your quality volume will be greater.

 

Spread that density, both in your workouts and in your entire training plan!

 

Here’s a rest times cheat sheet:

 

 

Intensity

Rest Times

0-50%

1 minute

60-80%

2-3 minutes

85-100%

4-15 minutes

 

 

Take-Home Message

 

On the back end of your workouts, are different ratios of the 3 main training variables which we discussed in this article.

 

Now that you have an idea about these training variables and how their different ratios create different end results, let’s hop onto part two of this article series, where we’ll talk about understanding your goals and actually creating the training plan!

 

See you there.

 

For a personalized training and nutrition program based on your needs and goals, visit www.hybridathletetraining.com

 

 

Read more


Bodyweight VS Weight Training - Which One Is Better?

Posted by Lacey Byrd on

Bodyweight VS Weight Training - Which One Is Better?

 

For the longest time, weight training and calisthenics (bodyweight training) have gained a lot of traction and interest, because of their innate ability to change one’s body looks, as well as physical properties like strength and explosiveness.

 

There are people who believe your bodyweight is all you need and then, there are people who religiously engage in weight training, preaching bench, squats and deadlifts even to their grandma.

 

But which approach is better and what benefits can you reap from these types of training?

In this article, we’ll answer this, and more, so if you’ve ever wondered which type of training is better, keep reading!

 

The Differences

Bodyweight Training, otherwise known as “calisthenics” is the activity of using your body weight to perform certain exercises under the force of gravity, without any equipment or added weight.

 

Some of the most common bodyweight exercises are movements like push-ups, squats, pull-ups, lunges, muscle-ups and dips.

 

On the other hand, weightlifting involves the use of barbells, dumbbells and machines to create resistance.

 

The squat, deadlift and bench are the three fundamental exercises in weightlifting, which are even a benchmark for strength!

 

Now if you’re already wondering which type of training is superior, let us tell you this - both types of training are effective and can be utilized to leverage strength and muscle gains!

 

However, which one is superior depends on the context and the goal the individual has, so let us take you through the advantages and disadvantages of both types of training.

 

The Benefits Of Calisthenics

Bodyweight training is most of all, a good way to establish fundamental strength and muscular development.

 

Because, well, being able to lift your own bodyweight, before moving on to lifting weights, kind of makes sense doesn’t it?

 

This fundamental relative strength can then give you the opportunity to ease into weight training and maximize your potential for physical development.

 

The bad part of calisthenics is that it gets too easy, too quickly, because you’re working with your bodyweight.

 

In less than one year, pull-ups, push-ups and dips can become quite easy and you then have to add more weights on top, to keep progressing.

 

Another option is to learn more complex movements like handstands, planche, front levers and others, but if your PRIMARY goal is to gain strength and grow your muscles, this approach is perhaps suboptimal.

 

The Benefits Of Weight Training

In the context of maximizing growth and strength potential, weight training appears to be the king here.

 

The principle of both types of training is the same - Creating resistance. However, with weight training, the resistance and muscular tension is generated by an external force, making everything far more intense.

 

Additionally, weight training can help you seamlessly target muscle groups that you can hardly work on directly, with just calisthenics.

 

This implies that in terms of aesthetic development, weight training  is superior.

 

Weight training at its very essence, allows you to do more intense work, during which you can easily increase the resistance by adding extra weight on the bar or picking heavier dumbbells.

 

 

Which One Should YOU Choose?

 

Here’s a wild idea - You can combine both types of training but focus more on the one that resonates with your goals best.

 

You like explosive bodyweight movements that look cool? Go for the monkey bars and bodyweight training.

 

You are looking to maximize your strength and muscular development? Opt for a gym membership.

 

As simple as that!

 

Final Thoughts

 

The human body is capable of a LOT and it has plenty of potential lying within. It’s just a matter of YOU, taking the necessary action to unlock that potential and realize it.

 

Whether you choose to engage in bodyweight training or just go to a gym, you won’t be in the wrong!

 

Both of these types of training offer amazing benefits and can help you develop a good-looking, strong body.

 

Start somewhere, see what you like better, what gets you closer to your goals and focus on that!

 

Stay strong.

 

For a Hybrid program that includes the benefits of both modalities paired with personalized nutrition, go check out www.hybridathletetraining.com

 

Read more

Bodyweight VS Weight Training - Which One Is Better?

Posted by Lacey Byrd on

Bodyweight VS Weight Training - Which One Is Better?

 

For the longest time, weight training and calisthenics (bodyweight training) have gained a lot of traction and interest, because of their innate ability to change one’s body looks, as well as physical properties like strength and explosiveness.

 

There are people who believe your bodyweight is all you need and then, there are people who religiously engage in weight training, preaching bench, squats and deadlifts even to their grandma.

 

But which approach is better and what benefits can you reap from these types of training?

In this article, we’ll answer this, and more, so if you’ve ever wondered which type of training is better, keep reading!

 

The Differences

Bodyweight Training, otherwise known as “calisthenics” is the activity of using your body weight to perform certain exercises under the force of gravity, without any equipment or added weight.

 

Some of the most common bodyweight exercises are movements like push-ups, squats, pull-ups, lunges, muscle-ups and dips.

 

On the other hand, weightlifting involves the use of barbells, dumbbells and machines to create resistance.

 

The squat, deadlift and bench are the three fundamental exercises in weightlifting, which are even a benchmark for strength!

 

Now if you’re already wondering which type of training is superior, let us tell you this - both types of training are effective and can be utilized to leverage strength and muscle gains!

 

However, which one is superior depends on the context and the goal the individual has, so let us take you through the advantages and disadvantages of both types of training.

 

The Benefits Of Calisthenics

Bodyweight training is most of all, a good way to establish fundamental strength and muscular development.

 

Because, well, being able to lift your own bodyweight, before moving on to lifting weights, kind of makes sense doesn’t it?

 

This fundamental relative strength can then give you the opportunity to ease into weight training and maximize your potential for physical development.

 

The bad part of calisthenics is that it gets too easy, too quickly, because you’re working with your bodyweight.

 

In less than one year, pull-ups, push-ups and dips can become quite easy and you then have to add more weights on top, to keep progressing.

 

Another option is to learn more complex movements like handstands, planche, front levers and others, but if your PRIMARY goal is to gain strength and grow your muscles, this approach is perhaps suboptimal.

 

The Benefits Of Weight Training

In the context of maximizing growth and strength potential, weight training appears to be the king here.

 

The principle of both types of training is the same - Creating resistance. However, with weight training, the resistance and muscular tension is generated by an external force, making everything far more intense.

 

Additionally, weight training can help you seamlessly target muscle groups that you can hardly work on directly, with just calisthenics.

 

This implies that in terms of aesthetic development, weight training  is superior.

 

Weight training at its very essence, allows you to do more intense work, during which you can easily increase the resistance by adding extra weight on the bar or picking heavier dumbbells.

 

 

Which One Should YOU Choose?

 

Here’s a wild idea - You can combine both types of training but focus more on the one that resonates with your goals best.

 

You like explosive bodyweight movements that look cool? Go for the monkey bars and bodyweight training.

 

You are looking to maximize your strength and muscular development? Opt for a gym membership.

 

As simple as that!

 

Final Thoughts

 

The human body is capable of a LOT and it has plenty of potential lying within. It’s just a matter of YOU, taking the necessary action to unlock that potential and realize it.

 

Whether you choose to engage in bodyweight training or just go to a gym, you won’t be in the wrong!

 

Both of these types of training offer amazing benefits and can help you develop a good-looking, strong body.

 

Start somewhere, see what you like better, what gets you closer to your goals and focus on that!

 

Stay strong.

 

For a Hybrid program that includes the benefits of both modalities paired with personalized nutrition, go check out www.hybridathletetraining.com

 

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