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Olympic bodyweight training ...

Posted Aug 19 2008 4:35am
Olympic bodyweight training

Have you been watching the Olympics? No, not just swimming but gymnastics as well?

Do you see the bodies on those gymnasts?

Look at their Biceps, Triceps, Shoulders And Upper Back

Their muscular with almost no fat on their bodies but how?

After all, they're not in the weight room every day like the Olympic lifters or any of the other athletes that do weight training. It's hard to imagine that training with weights is still taboo for gymnastics.

That being said they are obviously doing something to build their impressive bodies.

Many gymnasts spend most of their time in their actual sport. It's not uncommon to see a gymnastic practice lasting 4-5 hours at a time. All they have in those practices is the rings or uneven bars and that's it.

No dumbbells sitting in the corner.

No flat bench or squat racking weight for them.

The only thing that they have is their bodyweight and static holds.

They have to stay in a iron cross for X amount of time.

But I thought you needed to consistently pound your body with more weight to grow?

How can they get so muscular with just static exercises?

1) They train for multiple hours at a time. This increases their caloric needs. More food in means more muscular growth. No, two ways around it. Plus, when you're training that hard you can eat slightly more carbohydrates and not worry about adding body fat.

2) They learned to master their bodyweight before ever getting up on the rings. You'd be surprise how many people can bench press 200 pounds but can't do a 10 jump push-ups. Gymnasts master their bodyweight training then get up on the rings.

3)They force their body to work at multiple different angles throughout a movement with different hand and grip placements. This is a really big aspect to training that no one is focusing on. A push-up with your hands wide versus with your hands close works the same muscles but the same muscles differently.

4) They train with static movements that force their bodies to hold their position. This increases muscle stress which increases muscle growth.

So instead of going to the gym and doing my workout yesterday I put together this Olympic Muscle Workout (which you'll get when you order The Physique Formula before Thursday August 21st)


A1)Overhead Squat Holds
Superset with
A2)Push-up Holds
3 sets of 12 reps with a 5 second hold on the bottom of each rep

B1)Lateral Side Lunges
Superset with
B2)Side Planks
3 sets of 15 reps

C1)Stability Ball Single Leg Hamstring Curls
Superset with
C2)Towel Push-up
3 sets of 12 reps

There it is, a time-crunched, effective bodyweight workout for Olympic muscle.

Jimmy Smith,MS,CSCS

P.S. Click Here For Short But Intense Muscle Building Workouts.
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