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Bodyweight Gama the Wrestler Training?

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movestrength

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Recently, I read that Gama the wrestler did 2000 hindu push ups and squats a day which built phenomenal strength, it is said he lifted over 1000KG.

I started doing 10 x 10 Hindu push ups and after that, I did 10 x 10 Hindu push ups with my feet on a chair.

Afterwards, I had an awesome pump in my shoulders and chest.
I have also read Herschel Walker and Charles Bronson built muscle with high volume calisthenics.

What are your thoughts on this style of training?
 
It seems that even though there's more efficient ways to do it you can still build strength that way.

Maybe someone can correct me if I'm wrong but there was one study which found sets up to 30 reps still build muscle and strength but not as much as lower reps. One idea I've seen was that, as the muscle fibers fatigue, others will step in to continue the exercise and this will eventually include fast twitch fibers.
 
It seems that even though there's more efficient ways to do it you can still build strength that way. one study which found sets up to 30 reps still build muscle and strength but not as much as lower reps. One idea I've seen was that, as the muscle fibers fatigue, others will step in to continue the exercise and this will eventually include fast twitch fibers.

Building Strength

Yes, there are more efficient ways and methods of increasing Maximum Strength.

High Repetition

It can be effective for increasing muscle mass but it isn't for Increasing Maximum Strength.

Effects of light load strength training on strength gains

1604528411865.png

Muscle Fiber Fatigue

Fast Twitch Muscle Fiber fatigue quickly. Once they fatigue with really high repetition, the Slow Twitch Muscle Fiber are the primarily one doing the work and being trained.

That is one of the reasons that Maximum, Power nor Speed is developed with high repetition.
 
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I don't have sources on hand, but anecdotally speaking, many people who train with heavier resistance and lower reps find that they can do easier variations for very high reps without having specifically trained them. I don't think the same is often said for strength gains from high reps. Also anecdotally speaking, I have seen it said that high repetitions are good for circulation in the joints as well as joint health. Once again though, I don't have a source on hand for that.

Perhaps somebody else will chime in, but based on what I have personally read it seems as though ladders may be a nice medium between the two ends of the spectrum.
 
Recently, I read that Gama the wrestler did 2000 hindu push ups and squats a day which built phenomenal strength, it is said he lifted over 1000KG.

I started doing 10 x 10 Hindu push ups and after that, I did 10 x 10 Hindu push ups with my feet on a chair.

Afterwards, I had an awesome pump in my shoulders and chest.
I have also read Herschel Walker and Charles Bronson built muscle with high volume calisthenics.

What are your thoughts on this style of training?
I suppose that my thoughts are... that it depends upon what adaptations one is looking for, as to the merits of any particular training.
 
Building Strength

Yes, there are more efficient ways and methods of increasing Maximum Strength.

High Repetition

It can be effective for increasing muscle mass but it isn't for Increasing Maximum Strength.

Effects of light load strength training on strength gains

View attachment 11812

Muscle Fiber Fatigue

Fast Twitch Muscle Fiber fatigue quickly. Once they fatigue with really high repetition, the Slow Twitch Muscle Fiber are the primarily one doing the work and being trained.

That is one of the reasons that Maximum, Power nor Speed is developed with high repetition.

Thank you for the response, Kenny.


What about this study where the group that did 8 sets built the most muscle?
 
I don't have sources on hand, but anecdotally speaking, many people who train with heavier resistance and lower reps find that they can do easier variations for very high reps without having specifically trained them. I don't think the same is often said for strength gains from high reps. Also anecdotally speaking, I have seen it said that high repetitions are good for circulation in the joints as well as joint health. Once again though, I don't have a source on hand for that.

Perhaps somebody else will chime in, but based on what I have personally read it seems as though ladders may be a nice medium between the two ends of the spectrum.

I have found it to be so when moving from ring and one arm push ups to standard push ups but how about the strength shown by Gama and another more controversial mention, Charles Bronson who bench pressed 300lb ten times after not weight training for years and only doing high repetition bodyweight exercises.

I understand most people don’t have the time or energy to do a thousand or two thousand repetitions as they were doing but it is interesting.
 
Hello,

For a while I trained that way. I noticed a few things:
- This is not necessarily very convenient
- Will do very little as far as max strength is concerned
- Depending on how long you perform the routine, it can be a source of injury due to the lack of variety

As far as positive aspects go:
- Improvement of local muscular endurance
- Improvement of cardio vascular endurance if rests are reduced
- Can be useful to break a plateau
- Performed here and there (only 100 push ups for example) they can be interesting for tendons strength

If we consider bodyweight training, this is time better invested doing OAP / HSPU (for example) in low reps. This will increase your endurance and number of repetitions of easier variations.

Myself as an "example": I now train with a circuit of OAP and HSPU (for the push portion of my routine). Basically, this circuit makes me doing 15 HSPU and 5 OAP daily. 2 days ago, I gave myself the challenge to do 1000 push ups (regular) after a trail session. I just split them during the evening. It went "relatively" easily, even if I do not train with high reps anymore. However, I was not able to perform as much HSPU back then (so when I trained with high reps only).

Kind regards,

Pet'
 
another more controversial mention, Charles Bronson who bench pressed 300lb ten times after not weight training for years and only doing high repetition bodyweight exercises.

Controversial

Controversial is the key word in that statement; it's hearsay.

It is unlikely that Bronson or anyone else ever Bench Press 300 lbs ten time by only doing high repetitions body weight exercises.

Hyperbolic statements need reputable verification.
 
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anecdotally speaking, many people who train with heavier resistance and lower reps find that they can do easier variations for very high reps without having specifically trained them.
Anecdotal Evidence

A Maximum Strength Athlete, like a Powerlifter, will be able to push out more repetitions, to some degree, with a light to moderate weight.

However, a Powerlifter (any Maximum Strength Athlete) who doesn't train specifically for Strength Endurance isn't going to perform as well as and athletes who does.

With that said, let look at some some verified anecdotal data...

Was The Tom Platz VS. Fred Hatfield Squat*Off-Legit?

FIBO has long been the largest fitness gathering across the pond, Europe’s version of the Arnold Sports Festival. In front of an estimated 10,000 spectators, Hatfield cruised to a victory in the one-rep max, putting up 855 pounds to Platz’s 765 pounds. Then it was Platz’s turn to shine. With 525 pounds on his back, the Golden Eagle hit 23 picture-perfect reps, more than double what Hatfield managed.

Analysis


1) Hatfield was a Powerlifter who was once the lights man to Squat over 1,000 lbs at around 252 lbs

Hatfield's training revolved around low repetition and heavy load; rather that high repetitions; Maximum Training.

2) Platz was a Bodybuilder who preform high repetition and even mega high repetition training; Strength Endurance. Hypertrophy/Bodybuilding fall more into the category of Endurance.

Types of Strength Training

Strength Training is composed of different type of training the elicits different effects,
 
You get the adaptations you train for...with very little "leakage" in terms of carryover. High volume lacks the necessary adaptive triggers to the tendons (tendons run in sheets all through the muscle, they don't just attach at the ends), as such it lags in developing max strength

If you were to include with your high volume resistance, some form of isometrics or other high tension training methods you'd get a MUCH better adaptive response.

Charles Bronson was also a miner and all around work hardened man, who knows what else he did for fitness. Individual response to any given protocol is another wild-card. And then we have muscle attachment points etc - my brother in law (fireman) built like a tree stump, was able to bench 400lbs without having lifted for over three years.
 
Hello,

Assuming we do not plan a weight lifting meet, you still can get quite strong (meaning stronger than the average) using this kind of "prison training". However, this is not optimal.

Of course, we often think about prison guys who are strong. We may also think about G. Gama, H. Walker or M. Tyson (by the way, at 13yo he was already able to bench 130kg without is insane 2000 push ups a day). Nonetheless, these folks do not represent the vast majority of folks. They dedicate their time / life to train.

Plus, there is also some sort of culture: high reps make you strong. A more correct way to say could be "stronger than average". But up to a point, if you want to have a life alongside the training, then, low reps are usually better. For example, gymnasts do not do insane amounts of sit ups or push ups

Kind regards,

Pet'
 
Controversial

Controversial is the key word in that statement; it's hearsay.

It is unlikely that Bronson or anyone else ever Bench Press 300 lbs ten time by only doing high repetitions body weight exercises.

Hyperbolic statements need reputable verification.

I have been doing high volume bodyweight workouts for the past month and I haven’t lifted weights in seven months but I went to a mates house who is doing the Power Look Program on T Nation, he is 110KG and deadlifts 230KG. He said the biggest change for him was changing from six days a week to four days a week.

All the gyms are currently closed in the UK but he has a home gym.

I am currently 90KG and I deadlifted 180KG which is twice my bodyweight but my form started to go when I reached 190KG and I could not lock out. Although, this was after a high volume routine at the park and I was fatigued. I will try again on Monday and I will rest on the Sunday and attempt the 1RM fresh.

Can I become stronger if I switched to maximal strength training and did low repetitions and a high volume?

What if I enjoy the endurance and metabolic conditioning of high volume bodyweight workouts?

Is it possible to do both?

Thank you.
 
You get the adaptations you train for...with very little "leakage" in terms of carryover. High volume lacks the necessary adaptive triggers to the tendons (tendons run in sheets all through the muscle, they don't just attach at the ends), as such it lags in developing max strength

If you were to include with your high volume resistance, some form of isometrics or other high tension training methods you'd get a MUCH better adaptive response.

Charles Bronson was also a miner and all around work hardened man, who knows what else he did for fitness. Individual response to any given protocol is another wild-card. And then we have muscle attachment points etc - my brother in law (fireman) built like a tree stump, was able to bench 400lbs without having lifted for over three years.

I meant the prisoner Charles Bronson who claims to have done 2000 push ups a day in solitary confinement.

Tom Hardy claims he did high volume bodyweight training to bulk up.

 
Hello,

Can I become stronger if I switched to maximal strength training and did low repetitions and a high volume?
High volume of low reps may make you stronger. The "Russian Bear" uses this system. Basically, it calls for up 10-20 sets of 2-3 reps. Nonetheless, I do not remember the frequency. Maybe 3x a week (but this is to be checked). If you chose bodyweight training, most of the time, it seems that HSPU, pistols and pull ups (weighted then) are a good combination.

What if I enjoy the endurance and metabolic conditioning of high volume bodyweight workouts?
You can perform the Bodyweight Bear (HSPU, weighted pull ups, pistols) as a circuit. So you never really rest. If you do it with nasal breathing, you'll get a great conditioning (here it is aerobic conditioning) in a very sustainable way.

Kind regards,

Pet'
 
Hello,


High volume of low reps may make you stronger. The "Russian Bear" uses this system. Basically, it calls for up 10-20 sets of 2-3 reps. Nonetheless, I do not remember the frequency. Maybe 3x a week (but this is to be checked). If you chose bodyweight training, most of the time, it seems that HSPU, pistols and pull ups (weighted then) are a good combination.


You can perform the Bodyweight Bear (HSPU, weighted pull ups, pistols) as a circuit. So you never really rest. If you do it with nasal breathing, you'll get a great conditioning (here it is aerobic conditioning) in a very sustainable way.

Kind regards,

Pet'

Cheers, mate. This is really interesting and looks like I’ll be going back to the drawing board.

High sets, low reps. Sounds like powerlifting with bodyweight exercises? I have currently been doing 10 x 10 of a difficult progression and once I hit failure, I will do them in cluster sets until I finish 10.

I do this with only 30 seconds rest between each set and it seems to be putting some size and muscle on me but looks like the Russian bear routine may be what I’m looking for.

Another advocate of high volume bodyweight training to failure with dropsets and TUT.
 
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