Bodyweight vs Weight lifting

Discussion of peer refereed articles and clinical applications

Moderators: Ironman, Jungledoc, darshana, stuward

Post Reply
HealthyJay
Novice
Novice
Posts: 55
Joined: Thu Dec 27, 2012 3:13 pm

Bodyweight vs Weight lifting

Post by HealthyJay » Sat Aug 10, 2013 9:27 am

Hi all!

So I'm trying to build a good exercise routine and I need some help. I do have access to a gym and gym weights, and time really isn't an issue. My problem is that I want to get stronger. Size is a second concern, because I know that even if i'm not training for hypertrophy, i'll gain some size just from getting stronger. I am a fan of complex, bodyweight motions, rather than weighted exercises such as bench press, military press, etc. I don't know why, but I just like bodyweight stuff more. And I know me, if I don't like it, then i'll fall off the band wagon and stop going all together. The two weighted exercises I DO enjoy doing are squats and deadlifts. My question is:

Can I pair lifting for strength (1-6 reps) while doing squats and dl's, with higher reps of body weight exercises? Or would that just not make sense? I know that typically higher reps are meant for training more for hypertrophy or endurance. So is it weird to have a hybrid workout? Having most of the exercises body weight, but having two weighted 1-6 rep based exercises mixed in? It seems like i'm almost trying to train two different ways, even though basic functional strength is my main goal.

Or would it be better to keep the squats and dl's in the 8+ rep range and just gain strength that way?

I would either do a 3 day a week full body workout (X0X0X00), or a 4 day a week push/pull split (AB0AB00), depending on what my routine looked like in the end.

Thanks everyone!

Jeannay
Novice
Novice
Posts: 78
Joined: Thu Sep 03, 2009 2:04 pm

Re: Bodyweight vs Weight lifting

Post by Jeannay » Sat Aug 10, 2013 10:13 am

ofc you can do that. if "basic functional strength" is your main goal bodyweight exercises are as great as weightlifting(EXCEPT FOR YOur lower body. as soon as you can do glutehamraises and pistol squats there is nothing more challenging. )

you can also do bodyweight stuff for strength. gymnasts/bar athletes have very very strong upper bodies.

HealthyJay
Novice
Novice
Posts: 55
Joined: Thu Dec 27, 2012 3:13 pm

Re: Bodyweight vs Weight lifting

Post by HealthyJay » Sat Aug 10, 2013 10:39 am

Jeannay wrote:
you can also do bodyweight stuff for strength. gymnasts/bar athletes have very very strong upper bodies.
Thanks! A gymnist type body is what i want as an end result down the road actually! They are crazy strong, but not overly huge! Iron cross in maybe 4 years from now haha

TurtleSoup
former lurker
Posts: 1
Joined: Thu Sep 05, 2013 4:19 pm

Re: Bodyweight vs Weight lifting

Post by TurtleSoup » Thu Sep 05, 2013 4:21 pm

Hey, I'd just like to point out that you don't need high reps for bodyweight training. Effective bodyweight exercises use progressions to get harder instead of just adding reps. Look up Convict Conditioning or Fitness666 to see what I mean. They're both relatively good programs for training through bodyweight workouts.

HealthyJay
Novice
Novice
Posts: 55
Joined: Thu Dec 27, 2012 3:13 pm

Re: Bodyweight vs Weight lifting

Post by HealthyJay » Mon Sep 09, 2013 1:07 pm

Here is what I came up with for a potential workout routine. It's a push/pull split, 4 times per week A,B,x,A,B,x,x.

Both the push and pull routines start off with a weighted compound exercise (mainly because I like both of the exercises haha) and then from there go into 3 mini-circuits.

Push:
Barbell Squats (because I like them :smile: )

(circuit 1)
Horizontal push
Horizontal push variation 1
Horizontal push variation 2
Vertical push

(circuit 2)
Explosive leg plyo (i.e. box jumps, split squat jumps, etc)
Squat variation 1
Squat variation 2

(circuit 3)
Static abs variation1 (i.e. static leg raise and hold)
Static abs variation 2 (i.e. plank)
Static obliques
Static balance (i.e. frog stance)

Pull:
Barbell D.L. (because I like them also :green: )

(circuit 1)
Vertical Pull
Vertical pull varitation 1
Horizontal pull

(circuit 2)
Stability + hip hinge (i.e. good mornings on blue balance discs)
Stability + hamstrings (i.e. single leg r.d.l.)
Stability + row (i.e. superband row on bosu)
Row

(circuit 3)
Abs
Abs variation 1
Abs variation 2
Obliques

Any thoughts anyone?

Post Reply