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Does any one know the effect body weight training?

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Does any one know the effect body weight training?

Post by trainingforlife on Sun Mar 17, 2013 3:06 pm

Does anyone know of any online article about body weight training? Not just the how to's but maybe the effects of it on the body,the mechanics behind the movements ,and neurological benefits.

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Re: Does any one know the effect body weight training?

Post by Iliander on Sun Mar 17, 2013 3:26 pm

Well... you'll get better at moving your own body around. That's the primary benefit I guess. :toothy:
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Re: Does any one know the effect body weight training?

Post by trainingforlife on Sun Mar 17, 2013 3:31 pm

Iliander wrote:Well... you'll get better at moving your own body around. That's the primary benefit I guess. :toothy:

No Shi+ Captain Obvious!! :lol!:

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Re: Does any one know the effect body weight training?

Post by Rix on Sun Mar 17, 2013 5:50 pm

No, been looking, but i can only find stuff like that for certain exercises like Pistols.
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Re: Does any one know the effect body weight training?

Post by Journeyman on Sun Mar 17, 2013 5:52 pm

trainingforlife wrote:Does anyone know of any online article about body weight training? Not just the how to's but maybe the effects of it on the body,the mechanics behind the movements ,and neurological benefits.

Leo Costa's OTS III 'big beyond belief' has a short section on it that's pretty good.
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Re: Does any one know the effect body weight training?

Post by Journeyman on Sun Mar 17, 2013 5:56 pm

Here it is, the part about exercise selection based on neuromuscular activation. Now, this research is a bit outdated--I actually think the main distinction here is closed chain vs. open chain. Handstand pushups against the wall are kinda like smith machine presses; and weighted dips don't require as much stabilization as bench presses with a barbell. Thus, progression is a bit easier. The 'naturalness of the body moving through space' idea has also been attributed to help with weight loss; move yourself around enough and your body will adapt accordingly to make it easier for you... supposedly.
There isn't really any definitive scientific research on any of this, though.

NMA Levels
What we would like to supply you with is a classification system for NMA. The higher an
exercise stands in this system, the more demanding it will be on the nervous system. The higher
the level of neuro-muscular activation or stimulation, the greater the opportunity for growth
from the exercise.
We have classified NMA at seven different levels. Your measure of an exercise’s effectiveness
will come from the NMA level at which it is classified.
LEVEL ONE: Isolation exercises using variable resistance machines. These exercises
provide the lowest level of NMA stimulation. They are the Junior Autopia of weight
lifting. As we already know, compound exercises provide more stimulation than isolation.
Meanwhile keep in mind that, contrary to the arguments of many, the old style linear-
machines are actually more effective in activating and stimulating the nervous
system than the variable resistance contraptions. They are just like the old benchpress
machines or the simple hack-squat or leg-press apparatuses. They are on tracks
but they have no cams, and do not involve variable resistance. You just stack on the
weight and go for it.
Also, research has shown that you will get a higher level of concentration in the biceps
by having a machine where you can grab onto something and hold it. Many of
the variable resistance machines supply pads for your wrist, which takes much of the
gripping motion out of an exercise like the curl, and limits contraction. Again, the
variable resistance machines do you a disservice by taking you further and further
away from the natural environment for exercise. We are not designed to be in machines.
We are designed for real-life, 3-dimensional work, and the limited NMA level
achieved by variable resistance machines underlines this important fact.
LEVEL TWO: This level of NMA comprises compound exercise performed with variable
resistance machines. The machine bench-press would be an example of this kind
of exercise. You are in a better position for nerve stimulation because you are performing
a compound exercise, but the variable resistance mechanism limits the possible
stimulation and growth potential.
LEVEL THREE: Isolation exercises with non-variable resistance machines. There is no
cam, chains, or gears. You just stack the weight on and curl it. These machines are
cheaper, but provide enhanced NMA. Sometimes you do not get what you pay for.
LEVEL FOUR: Non-variable-resistance compound machine exercises. You will find
that cable mechanisms are at a higher NMA level than guided-track machines. With
cables there is yaw, pitch, and other variables to be concerned with. It is a more realistic,
3-dimensional situation. When you are doing low cable-rows, as opposed to being
locked in a machine and pulling, your body senses the more natural environment
and responds with a higher level of neural stimulation. You can feel the increase in
optimum training systems 47
stress and the greater growth potential.
LEVEL FIVE: Isolation exercises with free-weight. There is a grey area between some
Level Five and Level Four exercises. It is debatable whether isolation exercises with
free-weights (like standing lateral-raises with dumbbells) are actually superior to doing
a shoulder-press on a machine. It is possible that performing shoulder-presses on
a Smith machine could have a higher NMA than the isolation with free-weights.
Still, though the two categories could be interchangeable at times, the free-weight
isolation would have to be classified at a generally higher NMA level.
LEVEL SIX: Compound movements with free-weights. Remember at the beginning
of this chapter when we talked about how confusing it was to determine whether
squats or leg-presses were superior? From a kinesiology perspective, the same muscles
are being worked. How can one exercise be superior to the other?
The fact is that if you lock yourself into a leg-press machine and do the exercise with
as much intensity as you can, it will not provide nearly the same benefit as standing
with weight on your shoulders and squatting. When you are squatting you are in a
more natural, 3-dimensional environment. Your nervous system is at a much higher
activating level. It senses there is more danger and reacts to it.
Psychologically, you are also provided with a boost from free weight. There is always
that slight element of danger that gets you more focused and involved in the lift.
Hey, when you have a load of iron on your back squatting, you are highly motivated
not to fail on the lift!!!
Working with dumbbells on exercises can also provide optimum effectiveness. With
dumbbells, anything can happen. They can twist, turn or roll off. The body senses
that it has to develop balance and equilibrium and the muscles experience a much
higher level of NMA.
The exception to this would come with the inexperienced bodybuilder. Without the
skill to handle the dumbbells he might be better off with a bar. If he can bench-press
300 pounds on a barbell bench-press, for instance, he may only be able to push 80
pound dumbbells because of a lack of skill and balance. This person would be better
off with barbells until he acquires more experience. It should also be remembered
that some exercises, like squats, cannot be effectively done with dumbbells.
But for the highly skilled bodybuilder with better balance and coordination, dumbbells
will generally require a higher level NMA and lead to increased growth. Most
higher caliber bodybuilders have instinctively learned that dumbbells provide more
stimulation.
LEVEL SEVEN: Moving the body through space. Your muscles will experience a
higher level of NMA when you are moving your torso through space instead of merely
moving your extremities. Again, because of the more natural nature of the exercise,
48 BIG BEYOND BELIEF
the addition of stimulated muscle groups and enhanced danger potential, the body
responds with increased nerve activity. It is a similar effect to that which you get with
dumbbells, without the coordination problems.
This moving-body-through-space bonus is one of the reasons why squats are so great.
It is also the reason why weighted push-ups, while simple, are superior to benchpresses.
You will feel a much deeper exhaustion at the end of them. It should not take
much to realize the increased stimulation the weighted push-up provides. It is the
same with substituting close-grip chin-ups for curls. The moving of the body through
space involves much greater neuro-muscular stimulation than the curl.
Body movement is not always feasible, though. If you want to train your shoulders, for
instance, handstand push-ups would fall right into place here. However the balance required
and blood pressure problems involved would make them a poor choice. Still, in most cases,
body movement provides for the ultimate compound exercise and highest NMA and growth
potential.
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Re: Does any one know the effect body weight training?

Post by trainingforlife on Sun Mar 17, 2013 7:14 pm

Good read J-Man!

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Re: Does any one know the effect body weight training?

Post by Dave on Sun Mar 17, 2013 8:20 pm

This probably qualifies under "fair use" in copyright legislation, so I don't think it would be an issue. Not to mention you are helping Costa get exposure. :eyebrows:
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Re: Does any one know the effect body weight training?

Post by Journeyman on Sun Mar 17, 2013 8:33 pm

Dave.cyco wrote:This probably qualifies under "fair use" in copyright legislation, so I don't think it would be an issue. Not to mention you are helping Costa get exposure. :eyebrows:

1. Quoted
2. Gave reference
3. Only a small portion of the entire text.

Totes legit. :read:
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Re: Does any one know the effect body weight training?

Post by ranger_x3 on Sun Mar 17, 2013 9:47 pm

I don't see any APA formatting...

:laugh2: :laugh2: :laugh2: :laugh2:

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Re: Does any one know the effect body weight training?

Post by Journeyman on Sun Mar 17, 2013 9:56 pm

Hahaha. Well, I just finished writing a 10 page paper with correct formatting the other night (morning) so I wasn't about to edit Leo Costa's excerpt, even if the format got a bit screwy in the cut+paste process....
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Re: Does any one know the effect body weight training?

Post by ranger_x3 on Sun Mar 17, 2013 11:08 pm

Ahh... the joys of undergrad. So glad that once I got in the real world everybody I work with googles answers and we don't have to worry if a source is scholarly or not.

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Re: Does any one know the effect body weight training?

Post by Journeyman on Mon Mar 18, 2013 2:03 am

Ha! Well I'll be done soon, gonna be a senior next year. Time flies!
Everyone googles answers in undergrad, of course. But one has to be able to skim JSTOR articles really quickly to discern their usefulness; that and picking useful quotes out of said article without actually reading it closely....
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