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HeyIm interested in starting CBL but have a question to ask.Can i backload with just working out in the park? I do 3-4 sessions a week with just 2 sets of chins up to fail, 2 sets of tricep dips to fail and different variations of pushups. I also do cardio in between the days I let my upper body rest. Will this work or do you have lift heavy weights?Cheers
Honesty. No. You can get away with this type routine with CNS.
I would be interested to see the results if he cut out the cardio and added weight to his exercises to cut down on the reps he can do. Hang something heavy on yourself with dips and pullups and put something on your back for pushups. With the heavier weight and lower reps tGLUT should be stimulated.RB
I'd have to agree with Tex UNLESS you can really do some serious weight at a park. At that point you may as well just go to a gym. You would have to have very controlled backloads. CNS would be much more ideal. But hey you can try and let us know ;D
I'd have to agree with Tex UNLESS you can really do some serious weight at a park. At that point you may as well just go to a gym. You would have to have very controlled backloads. CNS would be much more ideal. But hey you can try and let us know ;D
I think this is the important distinction. Even people that dont train can use and benefit from CBL. The argument here is not so much "can someone backload?" as it is "what is the most optimal training/lifestyle for backloading" And again the question of goals comes up. People tend to leave that out when asking these types of questions unfortunately :'(
Chrisk, I'm new here, but trying to be of help. Depending on what you do with bodyweight exercises–by that I mean manipulating leverage to make it more difficult or involving many auxiliary muscle groups (like using suspended “gymnast” rings)–you can greatly increase the load to your muscles to get a workout equivalent or superior to many exercises using machines in a gym. I don't have time to isolate muscle groups too much (hell, I don't have time to rest more than 30sec. between exercises), so I choose compound movements exclusively. What I do isn't the “right way” by any means but I go hard then go home (usually go hard while at home), and that's the most I can do for now.I'm not a big guy, 5'6" 135lbs., but I can do sets of 10 pistol squats (single leg) with my butt to the floor while holding 80lbs (40 in each hand), so far I can manage a bent arm planche on my rings at home, and I'm getting very close to holding an Iron Cross for real. It excites me. I've worked up to that of course for the past couple years, and I chose bodyweight exercises due to my own circumstances, time restraints, injury history, etc.; I've found that machines dictate the angle of my movements and cause my joints discomfort, and I had to find alternatives to bench press, deadlifts, & backsquats due to a back & shoulder injuries in my younger days as an athlete.Have you tried any planche work, flags, or levers? There's serious strength to be gained from calisthenics, and the muscle strain involved there with the entire body working as a unit is a unique feeling. Have you ever seen the folks at Calishtenics Kingz working out? It's cool. I realized when I started pistol squats & levers that portions of my core were much weaker than I'd thought; there was imbalance. Ultimately adding a weight vest or hanging weight from your waist, etc. as already suggested would need to be done as you progress in order to lower reps & raise weight.I agree with Gli;tch.e that goals are important. I'm not looking to get huge--I prefer density to overall mass--so I keep my reps from 7-10 most of the time except to do as many as possible some days to shake things up, but I have increased muscle mass in the process and maintained my weight while getting much more cut. I've managed this largely on my own, but am looking into tweaks in the realm of intermittent fasting, nutrient timing, etc. to get more done in less time with superior results (like everyone else here I suppose).Hope this helps. And, I like that quote from "The Iron," Big Tex, great article. I miss West Texas, but I'll get back. At least I'm still in Texas 🙂
Chrisk, I'm new here, but trying to be of help. Depending on what you do with bodyweight exercises--by that I mean manipulating leverage to make it more difficult or involving many auxiliary muscle groups (like using suspended "gymnast" rings)--you can greatly increase the load to your muscles to get a workout equivalent or superior to many exercises using machines in a gym. I don't have time to isolate muscle groups too much (hell, I don't have time to rest more than 30sec. between exercises), so I choose compound movements exclusively. What I do isn't the "right way" by any means but I go hard then go home (usually go hard while at home), and that's the most I can do for now.I'm not a big guy, 5'6" 135lbs., but I can do sets of 10 pistol squats (single leg) with my butt to the floor while holding 80lbs (40 in each hand), so far I can manage a bent arm planche on my rings at home, and I'm getting very close to holding an Iron Cross for real. It excites me. I've worked up to that of course for the past couple years, and I chose bodyweight exercises due to my own circumstances, time restraints, injury history, etc.; I've found that machines dictate the angle of my movements and cause my joints discomfort, and I had to find alternatives to bench press, deadlifts, & backsquats due to a back & shoulder injuries in my younger days as an athlete.Have you tried any planche work, flags, or levers? There's serious strength to be gained from calisthenics, and the muscle strain involved there with the entire body working as a unit is a unique feeling. Have you ever seen the folks at Calishtenics Kingz working out? It's cool. I realized when I started pistol squats & levers that portions of my core were much weaker than I'd thought; there was imbalance. Ultimately adding a weight vest or hanging weight from your waist, etc. as already suggested would need to be done as you progress in order to lower reps & raise weight.I agree with Gli;tch.e that goals are important. I'm not looking to get huge--I prefer density to overall mass--so I keep my reps from 7-10 most of the time except to do as many as possible some days to shake things up, but I have increased muscle mass in the process and maintained my weight while getting much more cut. I've managed this largely on my own, but am looking into tweaks in the realm of intermittent fasting, nutrient timing, etc. to get more done in less time with superior results (like everyone else here I suppose).Hope this helps. And, I like that quote from "The Iron," Big Tex, great article. I miss West Texas, but I'll get back. At least I'm still in Texas 🙂
You do realize 7-10 reps is the optimum rep range for hypertrophy? If you want muscle density I would do really low reps, you really don't get much size that way, just strength.Anyways I would be hesitant using this sort of program with CBL. The type of training you reccomend has a very high nervous system stimulation to muscle stimulation ratio. The muscle stimulation is the most important to stimulate GLUT4, which is what makes CBL work and your nervous system is going to be very limit your muscle growth. Nevertheless, it may work, but it won't be as good as a traditional strength training or bodybuilding program that exhausts the muscle more effeciently.Not trying to pick a fight, but this has to be clarified for the OP's sake.
just to clairfy, if you want to see your muscles actually grow it would be better do 4-5 reps really slowly? And doing 7-10 reps at a normal pace only increases strength but the size?
I think this whole discussion is really about specificity and goals. If you want to get good at gymnastic moves, then do those.If you want to get huge, bodybuilders have figured out pretty well how to do that. If you want to get "strong" I think that's a little more vague. Strong at what? Gymnastic moves, the big 3 lifts, the olympic lifts, strongman events, grip work, etc. You'll get good at whatever you do.
I think this whole discussion is really about specificity and goals. If you want to get good at gymnastic moves, then do those.If you want to get huge, bodybuilders have figured out pretty well how to do that. If you want to get "strong" I think that's a little more vague. Strong at what? Gymnastic moves, the big 3 lifts, the olympic lifts, strongman events, grip work, etc. You'll get good at whatever you do.
Nope, discussion was about whether the OP could use CBL with his existing body weight type workout.RB
I think this whole discussion is really about specificity and goals. If you want to get good at gymnastic moves, then do those.If you want to get huge, bodybuilders have figured out pretty well how to do that. If you want to get "strong" I think that's a little more vague. Strong at what? Gymnastic moves, the big 3 lifts, the olympic lifts, strongman events, grip work, etc. You'll get good at whatever you do.
Nope, discussion was about whether the OP could use CBL with his existing body weight type workout.RB
Which he can.
ibob made some good points. When I said I do a set of 10 pistol squats, I should've specified that I'm going back & forth between left leg & right leg (sorry about that) so each leg only gets 5 reps per set. I have seen improved growth doing this over my old regimen of doing 40 or 50 walking lunges (20 – 25 reps per leg) at one time. Bodyweight exercises can be difficult or impossible to do with maximum weight (which means somehow adding weight to your own bodyweight) if your main goal is to bulk up. Lower body exercises are easier to do with added weight in my experience. Due to past injuries, I'm cautious of loading some of my upper-body joints with too much weight so I opt for a few more reps. I've noticed that sometimes I have to take a break from some of these exercises for a day or two more than I'd planned though I didn't entirely know why–apparently the CNS overstimulation which I need to learn more about. Learning to listen to my body & studying more has helped me a alot. Thanks guys!
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