After working up to 1-arm pushups, the strength and tension required keep me limited to a handful of reps, similar to a heavy bench press.
If you are doing lots and lots of reps of 1-arm pushups, then yes, you may have progressed beyond what your bodyweight can do for you in terms of strength, but that's a long way off for most people.
when I posted that I thought this was a man looking to add size + strength, not just the latter.
in total agreement with you don't worry
I would not rule out a program like simplefit. Its progressive and I would like to see most people complete level 8 in under 5 minutes. I try and get my rugby players to have some mastery of bodyweight training before I pile weight on their backs. From experience, its the right thing to do and certainly does not mean they are missing out or delaying adding strength/size etc.
Your central nervous system etc although incredible clever does not know when you put a 100kg bar overhead, or a 100kg log. It doesnt know the difference in a bench press or a pushup. Only the load is different. I personally find that I can more than bodyweight (205lbs) close grip bench press easier than I can a one arm pressup. Now the angles are different (unilateral bodyweight movement versus a classic barbell lift) and the loading is slightly different but the muscles involved are the same. My CNS only knows that it is being taxed.
To see a bigger difference we shouldnt compare bodyweight versus weight, but more realistically how we lift eg super slow, static hold, high rep/low rep etc.
Last edited by Richardmac; 04-24-2013 at 08:04 AM.
It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.
Have you tried incorporating pullups and chinups into your workout? They tone your back and core unbelievably well. You can buy a bar for over your door very inexpensively. If you cannot do many to start out you can use a box or chair to assist until you can do without. I would also recommend picking up some kettlebells because you can do a wide variety of leg exercises like squats, lunges, and swings.
Last edited by prime11; 04-24-2013 at 08:14 AM.
Bodyweight workouts are the way to go. Don't worry but it sounds like you might want to try a different approach. Simplefit is a great routine and here are a few other sites that could really get you going. Each site has video's tutorials and things you can purchase like books, Dvds etc.
www.boultertraining.com . This is a former Mixed Martial arts guy with an affinity for cats (weird but he could kick my butt and nearly everyone else's here). He breaks down bodyweights in a common sense method and knows his stuff.
Another would be Global Bodyweight training www.globalbodyweighttraining.com .The guy is a exceptional teacher and he's explains things in a more technical/scientific way. He can geta little long winded but agin he will break down the muscle groups, joints affected by each exercise. Both are truly solid and have ridiculous workouts and forums to ask questions.
If you want to add some real difficulty that will give you size but more importantly strength then I would check out www.madbarz.com. Great workouts (bodyweights again) that focus on using the pull-up bars/parallel bars at a local park. I recently built a pull-up bar in the backyard and love their workouts. You make them as instense as you can handle and never have to touch a weight besides your own. A good inspirational video for bar workouts would be Hannibal for King on Youtube. That guy is ridonkulous.
Hope this helps you.
Last edited by AppalachianMatt; 04-24-2013 at 08:23 AM.
Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.
Hey guys, I wanted to ask a question about this program. If you are adding weight with a weight vest to the max capacity training plan, could you build muscle? is the timing protocol, of doing 50 seconds of work, 10 seconds of rest, or 20/10 a problem for building muscle? If you increase the weight, you can still increase intensity and keep the workout short. If you do it as a circuit with 4 exercises then you are still resting each muscle group for 3 minutes between sets, allowing for the muscle to recover between sets, but during that time you are working other muscles. this will be demanding on the cardiovascular system but should still be able to build muscle, right?