Bodyweight Training - Page 3

On January 10 2012 15:21 Nitrogen wrote:
Another question, every morning 4 days a week i'm required to work out (military) but we don't really do any strength exercises, just cardio and muscular endurance exercises. do you think it would still be ok to work out 3-4 times a week after that? and how do you think i should plan out my exercise sessions around this?

On January 10 2012 23:00 RosaParksStoleMySeat wrote:
Rings and eshlow's book both shipped today! Looking forward to getting them in .

I'll probably start doing some individual work until then. I need to get my strength back up... it's been about three weeks since I hit the gym and I think I've lost about 6-8 pounds .

Also eshlow, to complete all types of exercises, about how much taller than you does the thing you're attaching your rings to need to be? It's pretty difficult to find a high pull up bar in Japan.

On January 11 2012 03:32 Zafrumi wrote:
http://www.youtube.com/watch?feature=player_embedded&v=XbxCI9hdTMY#!

I dont know if I should be amazed or disturbed. either way, that is one strong kid!

On January 13 2012 10:03 Nitrogen wrote:
i'm having a lot of trouble starting the L sit, i can't get my legs up off the ground really haha. i have a feeling it's a combination of hip flexor mobility/core strength. would you say this is an accurate diagnosis? and do you have any recommendations for this?

On January 13 2012 19:55 Nitrogen wrote:
i actually meant i can't even do the basic l sit progression, i can't even do the level 1 tuck. i mean i can do the "chair" position you described in your book, but just the leg part is out of my skill/strength level atm.

On January 14 2012 17:38 Levistus wrote:
can anyone suggest me an alternative for pull ups/chin ups? cause i don't have a bar.

On January 11 2012 03:32 Zafrumi wrote:
http://www.youtube.com/watch?feature=player_embedded&v=XbxCI9hdTMY#!

I dont know if I should be amazed or disturbed. either way, that is one strong kid!

On January 14 2012 10:16 eshlow wrote:
Yeah, that one is good too.

How much have you read so far?

Soreness is a common topic because everyone who has and ever will exercise has experienced this phenomena. Delayed onset muscle soreness generally occurs approximately 24 hours after exercise and is the most intense about 48-72 hours. It can also last up for a week or a bit more if you put a lot more strain on your body than it was previously used to.

Generally, you only get it when you (1) try new exercises, (2) do increased volume or frequency, or (3) excessive amounts of eccentric exercises.

However, when examining soreness and its relation to progress, it is simply not necessary. The body is able to progress both in strength and hypertrophy or any other aspect without having to go through the pain (or pleasure if you like it) of soreness. As long as you are increasing your strength or gaining muscle mass or meeting any of your goals do not worry about soreness. If, however, you are not progressing, then maybe it is time to modify your routine, take a break from working out or something along those lines. Soreness need not be involved with any of these events as it is not a good indicator a good workout.

As far as training with soreness, my "mantra" on the subject is:

1. If you're too sore to move you should at least exercise lightly to get blood flowing = faster healing. You should also be hydrating, self massaging, foam rolling, or whatever else you can do to alleviate it anyway.

2. If you're not too sore to workout.. go for it. But DO NOT overdo it.

3. Otherwise, don't worry about soreness. If you're training ENOUGH it should start to go away as you become more conditioned.

4. If you ALWAYS get sore then you're not doing enough (such as 1-2x a week bodypart splits). In these cases, it's probably hindering your workouts. Those who increase frequency to say 3x a week full body have the tendency to see their body adapt to the stressors and soreness starts to go away.

All in all, soreness is not something to worry about. Generally, it will be more of a hindrance to training than anything so if you plan to do a workout that is higher in volume than you usually do or has a lot of eccentric movements, plan on being sore. But don't make it a priority. Stay in line with your goals and aiming for progress. Progress can and always will be made without soreness.