>there is no such thing as weighted calisthenics. You're either training with your bodyweight or you aren't.
>bulgarian split squats and lunges are not single leg squats. You either squat on one leg only or you don't.
>"workout" is a noun. You "work out" when you're using it as a verb
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>hot women's buttholes smell better than non-hot women's buttholes
I can tell you from experience that the opposite is true.
Impossible. Stinky smells are good if they come from a cute girl
Even better
Hey I remember you
Calisthenics are gymnastic exercises to achieve bodily fitness and grace of movement, nobody said they had to be bodyweight.
>The mind-muscle bracing/connection while doing any exercise is crucial during a heavy set to really get stimulation without going to fatigue or failure.
>You don't need more than 1 to 2, maybe 3 sets of anywhere from 1 to 3 heavy reps for strength.
>Over programming sets and reps is bad
>Under prescribing your workouts is based
>Training is more important than recovery
>Auto-regulation day-to-day is better than taking entire days off to 'rest'
>Variation is crucial in becoming bigger, stronger, more powerful, and just becoming a better athlete. You should frequently rotate exercises weekly and perform the exercises in different ways with different grips/stances. The number 1 reason for plateaus is lack of variation/novelty
>You don't need more than 1 to 2 exercises in a session, a lot of the stuff you're probably doing may be just busy work or auxiliary exercises
>Stress > Volume
>Biggest reason for central fatigue while training isn't lack of sleep, lack of protein but the amount of stress you're actually accruing during training. This is caused by too many sets that last way too long and become more aerobically taxing than anaerobically taxing. You can exercise intensively 6 to 7 days a week if you did less sets and reps and just focused on the quality of the output you're trying to perform. Going heavy until you feel like you've activated a high number of motor unit recruitment or getting a mild pump/stimulus with still heavy weight but slightly less in the form of back-off sets
>>You don't need more than 1 to 2, maybe 3 sets of anywhere from 1 to 3 heavy reps for strength.
if i follow these up with 2 sets of 5-8 reps for bench/ohp/squat, would these hamper my strength gains or should i offload these to another day? thats what im currently doing and my strength gains have been... not the greatest
Shoulder injuries can haunt you for life. 12 years later it is still not the same.
Mk677
>Hypertrophy and strength are the same thing.
A muscle contraction is all the fibers in the muscle working together to pull a load. The more fibers, the bigger the muscle and the more force its capable of exerting.
The only reason the whole "But what about bodybuilders that can't lift this?" thing exists is because of muscle memory. If you have a big chest and bench 2pl8, you would struggle with high volume push ups because your chest would be wondering why you're trying to do X% of your max 50 times in a row. Vice versa, someone with a big chest that does 1000's of push ups would have their chest wondering why their bodyweight suddenly shot up to 250lbs.
thank you
it's insane to me that people can't make this connection
>Hypertrophy and strength are the same thing.
How come I don't have a massive chest from doing 4 heavy singles on the bench press? It seems like the fatigue of the motor units more than actual muscle is why bodybuilders may not be the strongest despite being the biggest. A bodybuilder has all of the muscle to lift the weight, but the power needed to push up something like 300 lbs. off of them in a bench press isn't present because the muscles have never been exposed to loads that required that much power. It's like having a massive gas tank but with only a quarter of it full of actual gas. The reason why someone who does bodyweight training and may be able to 50 push ups in a row but can't bench press 300 lbs. as well is because they just lack the muscle mass to do so. All the units may be firing as hard as they can but they can't develop through the stretch.
Muscle breakdown occurs when it's stretched while performing these intensive outputs. That's the biggest culprit in lifting for mass is the actual intense long range of motion that forces the body to activate the motor units a lot harder. When you go to failure or fatigue, it's not the exact muscle failing but the actual units of the muscle firing enough to make the muscle contract.
Good resources to watch about hypertrophy exercise:
-https://youtu.be/XcxTp65mlZ0?si=CvdRPFjmnrKhOvYl
-https://youtu.be/Rm8yCSTlsQ0?si=43B_BRvyMC4rvfNa
-https://youtu.be/Fjxxx0QdMJQ?si=uvkhoXt1VX9WyuoV
I heard if you do 7 reps you don't get any gains
I think this is wrong because you can increase size many ways, and each has a different strenght increase. Also, muscle cell types.
For a bigger arm you could increase:
- Fat, technically size increase but obviously no strenght gains. Won't pretend you didn't mean muscle hypertrophy, but 15% and 10% bf arms will visually look different with the same muscle content.
- Water content. It will midly increase your strenght afaik, as cells perform better or something. Don't think most studies I found are authoritative on the matter, but it seems a higher body water content increases performance.
- Muscle cell content. Will increase strenght the most, obviously.
Then, you have to remember that power, work and strenght are different things. Strenght is just how much force you can exert at once. Work is the distance you can exert that strenght, and power is how fast you can apply that force over a distance. Just because you have enough strenght to do something for some time, it doesn't mean you can do it forever. You might have enough strenght to use a lot of energy at once and lift 200 kg for 10 reps, but if you had to keep it up for 100 reps you'd use all your stored energy and tap out (strenght but can't do enough work). You might also be able to do 10 reps if you take it slowly, but don't have enough power to do it all in a second (strenght but not enough power). This means that different exercises will require you to use different aspects of physical might, and having the strenght won't mean you'll be able to apply it. Like how gunpowder is good if you want to shoot something, but if you wanted to warm yourself in a fireplace you'd choose wood.
There are different kinds of cell types (I, IIa and IIb) that specialize in either doing a lot of strenght at short periods of time (using local energy reserves and little oxygen) or doing consistent, long lasting work at lower intensities. It's partially genetic, partially determined by training afaik.
Fat definitely increases strength. What the frick are you talking about? Stop reading there.
Fat can increase how long you can exert strenght, but it obviously can't pull mass like muscle does. Maybe if you kept reading you'd know the difference between work and strenght.
Or did you mean that fat can help you gain muscle easier? Obviously, but that's just saying that more muscles make you stronger. I'm talking about fat given the same amount of muscles, not about what bodyfat is optimal for strenght gains.
One word invalidates your entire hypothesis: Strongman.
Yes.
It doesn't. It's literally what I said - fat allows you to have more muscle and use them for longer. Fat doesn't make any existing muscle stronger (pull heavier). You just have poor reading compreheension.
>One word invalidates your entire hypothesis: Strongman.
and the winner of World's Strongest Man was the leanest of them all...
Moose is still like 20 - 25% bf though.
Mass moves mass
1) Hypertrophy isn't increasing the number of muscle fibers. It only increases their size, either by increasing the amount of glycogen they carry or the amount of contractile protein they contain. Cell count doesn't really change, only their size. What you're describing is called hyperplasia and we don't really have any solid evidence that exercise can induce it, not without exogenous substances at least
2) As noted above, hypertrophy can occur either by adding glycogen or adding contractile protein. In very simple terms, high volume training does the former while high intensity training does the latter. The former allows you to go for longer, the latter allows you to go harder. Adding glycogen increases the cell size considerably more than adding contractile proteins
Yes, muscle memory plays a significant role, but it is not the only factor
From what I understood:
>hypertrophy makes your muscles bigger
>strength makes your muscles stronger, faster, and more durable
>strength makes your muscles stronger
Top kek reddit bro!
>The more fibers, the bigger the muscle and the more force its capable of exerting.
Correct, but capability =/= ability. What strength specific training aims to accomplish (besides non-physiological stuff like learning form) is a neurological adaptation of greater muscle fiber reqruitment. This essentially means that a muscle is like a tank of potential strength and bigger muscles means a bigger tank. Hypertrophy work will make you stronger but not nearly at the same rate that strength training does, which is why powerlifters, other strength athletes, etc. train differently from bodybuilders, but they all also do hypertrophy work, i.e. bodybuilding, on the side because size ultimately allows for more strength.
How is what you said different from what he said about muscle memory? Genuinely asking, not calling you out.
It's not exactly right. Maxing out is a very specialized skill, he's correct about that, but strength in general is a real physiological adaptation that just allows you to use more of your muscle, and it will have carryover to other movements.
except bodybuilder that train for strength are still weaker than some powerlifters who are way smaller
A lot of stuff goes into strength, leverages, form, genetically how adapt you are at recruiting muscle fibers, but performance in meets is still highly correlated with the size of the main movers.
Powerlifting only requires maximum hypertrophy of certain muscles, Bodybuilders are trying to big everywhere so lb for lb they are pretty guaranteed to be weaker, they also don’t train specifically for moving the most weight in the big 3 so there is a lot of inefficiency in their movement patterns
>2pl8s is your max bench press
>I have bad reading comprehension and miss the point
It's amazing how confident some morons can be.
This is obviously incorrect, I can only assume you've never set foot in a gym or applied yourself to either a strength or hypertrophy training program. Doing low reps on very heavy weights will get you stronger without putting on almost any size at all. Regardless of your mental masturbation this is the lived reality of everyone who has ever tried it.
Teaching your CNS to optimally recruit more muscle fibers in perfect sync is different to fatiguing your muscles in order to encourage growth
You can make some strength gains without increasing muscle mass at all but there is a theoretical hard limit on the capability of a muscle at a fixed size after which some hypertrophy is needed to pull more weight
They're closely linked but they're not the same thing
(on top of my second point you also need to get a bit stronger through CNS strength training if you want to achieve more hypertrophy, it's like a constant back and forth)
Lifting heavier weights won't fix your autism
>there is no such thing as weighted calisthenics
Weighted pushups have some carryover to bench IF you also bench, but weighted calisthenics aren't a direct replacement for your compounds and isolations
>people obsessed with fitness science are dyels.
it's true
So, OP, explain what a weight vest is when worn doing things like push-ups, pull-ups, etc. and how it's not "weighted calisthenics" when you have added weight to your calisthenics.
You are doing resistance training the second you put an external load on your body.
Bodyweight calisthenics are resistance training. I think you mean that, if you put on a weight vest, you're now doing weightlifting rather than calisthenics. Or at least that's the point that OP was trying to make.
You are correct on both accounts.
You have to gain fat to gain muscle as a natty
I'm convinced this is why the majority of novices go on gear
>Kettlebells, Sandbags and Rings are all you need
will give you the functional strength normies talk about in reference to calisthenics. You will also strength mog people in physical combat due to muscular endurance and rotational strength.
what are some movements you recommend?
still gonna lift, but started doing kb swings and might try ring stuff but not sure what besides dips
Depends on your fitness level and goals. If you want to look like a "sick count" probably better to keep to more conventional training
>ITT uncomfortable fitness truths
building muscle and gaining strength is as simple as it gets.
>science-based lifting makes you gay
jeff nippard looks so bad
what is a shortcel to do
get a short qt gf, rake in israelitetube ad money, and enjoy life
>mom says it's my turn to use the squat rack
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Fricking have a nice day
Get cancer and drop dead
best post in the thread
>women pay nearly all attention to above the neck, so find some other motivator for lifting, such as health and well-being
>thinks what's below the neck doesn't affect what's above the neck
found the chinlet
>uncomfortable fitness truths
There's nothing wrong with squatting and having a shapely ass.
But dudes with big asses look like they're trying to attract gays.
The issue is his pants are too tight. That's the biggest mistake fit guys make. Clothes should be somewhat loose fitting but when you make certain movements your physique is shown. Like at work when I had to use a steeping stool to get something (stool as in 4 feet tall) a lot of girls commented on my ass after they saw my ass doing a step up. Another trick is when your shirt gets lifted up and they can see your abs. Shoulders and arms are really the only things that should signal you're fit
I don't think he's trying to attract gays. I think he is a fricking gay
While you have some hot takes, you presenting your opinion framed as truth is dishonest. Try some philosophical fitness my brother.
WHO?
ITT moron plays with words more than his balls. Confirmed jelly of some DYEL with a girl.
>t. "Weighted calisthenics" practitioner who calls his lunges "single leg squats" when he goes to "workout."
It's better in everyway to just immediately jump on gear and get the results you want in less than a year than to bust your ass for 3 years straight.
Her?