gymnast training?

[weasel0803]

hi everybody!

have just seen some male gymnasts on tv and have been truly impressed by their physique again.

DOes any of you guys know how gymnasts train? weights, reps, splits, frequency?
Or how can you increase your relative strength to such a high level? are they really natural?

Thanx

Greetings!

 

[necro96080]

The one exersice I know they do for sure is dips. I'm sure the do more than JUST dips but those guys that do the rings, I've read that they do mostly dips for those monster triceps. Check out this site; http://www.exrx.net/index.html it may have some articles on what you're asking.

 

[performance_issues]

most of those guys as far as i know dont lift wieghts

i could be wrong though so dont qoute me


but can u imagine training day after day doing 200-300 dips with your own bodyweight doing 100-200 pull-ups depending on which apparatus a gymnast used

but I'd imagine you'd be pretty strong and developed to be able to do those day in and day out

 

[weasel0803]

that's true from my experience as well. Routine consits of a lot of dips and chin ups.

Pullinbig (thanx by the way ) has recommend me some sort of light (15-20 reps) /heavy (4-6) 3day split workout routine he once designed for a martial arts fighter. Would that help to increase relative strength as well?

 

[necro96080]

I'd say your strength would increase as long as your body weight is slowly increasing, if not I'd put on a weighted belt or something to that effect to increase resistance.

 

[performance_issues]

that's true from my experience as well. Routine consits of a lot of dips and chin ups.

Pullinbig (thanx by the way ) has recommend me some sort of light (15-20 reps) /heavy (4-6) 3day split workout routine he once designed for a martial arts fighter. Would that help to increase relative strength as well?

i think so but i think it depends on what type of martial arts your into because i believe u have to do adjust your workout routine to type of martial art u do. Also to what type of strength u need it for i.e. pulling grabbing ect so it depends really

 

[weasel0803]

on the light days I just do 3 sets of dips with my body weight (20/15/15). On heavy days I put on a 5kg(11lbs) and then 10(22lbs.) kg plate.

any suggestions on how often to train a bodypart with that light/heavy approach? I thought about once every 4 to 5 days based on a push/pull/legs routine.

 

[necro96080]

I'd think it would be safe to go every four days if you're going light (not to failure). As for heavy I'd go every seven days. Everybody is different though.

 

[weasel0803]

thanx. wil try it that way: one workout light next workout heavy. So there will be 9 days between the two heavy sessions interrupted by one light one after 4 or 5 days (all the same body parts, for example chest, triceps, shoulder).

Looking alright to you?

 

[necro96080]

I don't know exactly what you mean, but try this; if you do chest heavy for day one, then seven days later do chest again but light, then four days later do chest again heavy and so on. Know what I mean?? You need about a week to recover (roughly) from a heavy work out so you should wait about a week to do a light work out. Does that make sense?

 

[weasel0803]

ok. sounds very good. thanx. what about pushups/chin ups once in a while in between?

 

[necro96080]

Yeah those work, check out http://www.exrx.net/index.html, there's a few variations of push ups you might want to try. Just don't work out a muscle too often, that's all I was trying to say in my last post. Overtraining is far worse than not training enough.

 

[daddyofvincentandlogan]

you want to know how we work out?
Check out this link:



http://www.american-gymnast.com/tt/


They show lower, upper and mid section work outs.
And a lot more.

 

[weasel0803]

very sweet link! thanx a lot!

 

[performance_issues]

nice link

i thank u sir

 

[daddyofvincentandlogan]

you're welcome.
another thing you guys might like is to actually invest in Hanging rings and take them to the gym to do all kinds of pull ups.

Go to www.ringtraining.com and see what I mean.

great conversation piece too!

I use them at home (attach to chinning bar) and have taken them to the gym with me.

My favorite cycle is:

Palms facing away pull ups immediately followed by palms facing you pull ups immediately followed by palms facing each other pull ups.
The great thing about the rings is that you can do these without any rest between sets at all. The pump is unreal!

I have also combined body flies with body pushups!
Man! That kills me!

Take a look. I know $80 is not cheap but the results are great and you can do a lot with these (I work abs on them too!)

 

[performance_issues]

cool thanks for info