Abishai
Level 5 Valued Member
Hey all,
I'm on the way back from a month over seas.
I did not have access to a gym and I was forced to be limited to a local outdoor calethstenics gym.
Here are some takeaways
1) Eccentrics is a legitimate way to bulk-
I am pretty proficient in bodyweight training and I was worried that I would would not be able to push my body hard enough from just a pullup bar and dip bar.
I got some inspiration from @North Coast Miller abd decided I would focus on isometrics and Eccentrics to make the pushups ,Pullups,dips and chinups progressively harder.
My training plan was as follows:
Sets of 5 alternating Pullups and chinups with an extremely slow descent with an isometric hold for about a second halfway down.
Sets of 10 pushups alternating with 3 dips.
Slow descent with pause halfway.
I honestly didn't expect much from it as I'm used to doing sets of 25 pullups and sets of 50 pushups.
Results: to my surprise I visibly added lean mass to my arms and chest.
After every workout my arms had a hot feeling that lasted for about an hour that I had not gotten from bodyweight training in years.
It was also a lot easier on my cns as it was in the low rep range.
I'm so thrilled to have discovered a new angle of bodyweight training as it was getting a bit monotonous.
Does anyone have any experience with using bodyweight in this way?
Also I'm having a hard time seeing a way to make it progressively harder because at a certain point I feel like there are diminishing returns for longer or slower holds?
Does anybody know a way to train with this long term
I'm on the way back from a month over seas.
I did not have access to a gym and I was forced to be limited to a local outdoor calethstenics gym.
Here are some takeaways
1) Eccentrics is a legitimate way to bulk-
I am pretty proficient in bodyweight training and I was worried that I would would not be able to push my body hard enough from just a pullup bar and dip bar.
I got some inspiration from @North Coast Miller abd decided I would focus on isometrics and Eccentrics to make the pushups ,Pullups,dips and chinups progressively harder.
My training plan was as follows:
Sets of 5 alternating Pullups and chinups with an extremely slow descent with an isometric hold for about a second halfway down.
Sets of 10 pushups alternating with 3 dips.
Slow descent with pause halfway.
I honestly didn't expect much from it as I'm used to doing sets of 25 pullups and sets of 50 pushups.
Results: to my surprise I visibly added lean mass to my arms and chest.
After every workout my arms had a hot feeling that lasted for about an hour that I had not gotten from bodyweight training in years.
It was also a lot easier on my cns as it was in the low rep range.
I'm so thrilled to have discovered a new angle of bodyweight training as it was getting a bit monotonous.
Does anyone have any experience with using bodyweight in this way?
Also I'm having a hard time seeing a way to make it progressively harder because at a certain point I feel like there are diminishing returns for longer or slower holds?
Does anybody know a way to train with this long term