Moving through space

[PHIL HERNON]

Something I always try to have my clients do is exercises that move the body through space as much as possible. Pull ups instead of pull downs, squats instead of leg press, weighted push ups or dips instead of bench presses. This tends to burn more calories and produce more endogenous testosterone and GH, although these tend to be dictated more by the rest periods you partake in.

 

[LATS]

amen.. squats, weighted step ups, dips, ect.. always the better way to go..

 

[bulldog21]

LOL!! I thought this was goign to be a cool discussion on Quantim Physics/Mechanics!!! lol

Still nonetheless this is a great post and thread....I completely agree...

 

[MAINEVENT]

Another good post.

I can say the gym Hottt and i switched to has nothing fancy. Its your basic gym and most of the 'machines' dont even work right. We've been forced to go more of the 'old school' style and i think its worked wonders.

 

[hotttsauce]

Another good post.

I can say the gym Hottt and i switched to has nothing fancy. Its your basic gym and most of the 'machines' dont even work right. We've been forced to go more of the 'old school' style and i think its worked wonders.

I would have to agree, working with your own bodyweight plus gets you a little more out of it. Old Skooool Aint So Bad!

 

[KTT]

Something I always try to have my clients do is exercises that move the body through space as much as possible. Pull ups instead of pull downs, squats instead of leg press, weighted push ups or dips instead of bench presses. This tends to burn more calories and produce more endogenous testosterone and GH, although these tend to be dictated more by the rest periods you partake in.

So for biceps substitut close-grip-chin-ups for curls ?

 

[JETHRO TULL]

FOR SOME REASON I JUST THOUGHT OF THE SPACE BETWEEN MADONNA'S FRONT TEETH!

HOW IS THAT FOR MESSED UP IN THE HEAD? LOL.

 

[rmtt]

HOW IS THAT FOR MESSED UP IN THE HEAD? LOL.

I just about ruined my computer with water as I read that!!

 

[oldfella]

HOW IS THAT FOR MESSED UP IN THE HEAD? LOL.

I want whatever you on JT. That's just F'ed up bro!!! Too funny.

I have to agree big time with this. Moving under load is more functional and I believe puts greater stresses on the body in general. Car park lunges are onne of the big movement s in my leg training as is pushing a car from one end of the car park to another!! Before you laugh at the car pushing, do a solid leg workout and then go out and push a car back and forth for six times ie down and back is one rep so three reps of this. Then tell me how your legs and calves feel. Great way to break up the training also. gets you out in the fresh air and a little change of scenery. When i first did this I had some people come up and offer to help me start the car, the looks I got from them when I said the car works fine was very funny!!!!!

 

[TooPowerful4u]

You know iv always wanted to get great at pullups but never could. When i was a senior in high school i broke the school pushup record. Had to hit the fist and lock out, did 92.. teacher said it didnt count cuz i lied. Came back after school and did 95 with him counting haha 60 seconds! Didnt get presidents award because i couldnt do 8 pullups! That was when i was 150lbs. Now im 220s and still cant do 8. Got mad a few yrs back and trained my ass off for them because a friend teased me every day... best i got was 10 after 6 months of training!

HOW do i ever get good at pullups? They look so perfect on the contraction and in pictures whenever i see them, i WISH i could do them. Maybe somebody has tips or has been where i am and improved?

I still LOVE pushups, the contraction seems so perfect compared to anything else, but cant figure out how to add weight. Squats i LOVE, fronts and regular. NOTHING hits them harder!

 

[bigheinz]

Great tip Phil, i had never do any free weights or all the exercises you mentioned, remember i was doing HIT and Heavy Duty for 12 years in a row, so Victor asked me to do all different exercises.

When i started with Pull ups i just did 5 and i suposed to do 5 sets of 10, so 50 reps at the end of the exercise so next i did just 4, and then just 3 so it took me like 20 minutes ot get to 50 reps.

After 40 days i started getting very easy 5 sets of 10 reps without problem and always impresed myself i did it again.

 

[TooPowerful4u]

Great tip Phil, i had never do any free weights or all the exercises you mentioned, remember i was doing HIT and Heavy Duty for 12 years in a row, so Victor asked me to do all different exercises.

When i started with Pull ups i just did 5 and i suposed to do 5 sets of 10, so 50 reps at the end of the exercise so next i did just 4, and then just 3 so it took me like 20 minutes ot get to 50 reps.

After 40 days i started getting very easy 5 sets of 10 reps without problem and always impresed myself i did it again.

hmmmm didnt arnold used to do this?

 

[jmcbride]

My workouts have def. changed since training with Phil, and I can say I have put on quality mass and the muscles have def. seemed to take a different shape since changing to this method. Will those damn lunges be included in this???

 

[KTT]

What exercises?

Thighs - Squats an Step-ups
Hams - Stiff Leg dead lifts and Lunges
Calves - Standing Calf raises
Back width - Pull ups
Back middle - Inverted Rows, Deadlifts
Chest - Push ups and Dips
Biceps - close-grip-chin-ups
Triceps - Dips again and close gripp push ups
Shoulders ?
Abs ?

 

[terryd5150]

I did the same thing...

LOL!! I thought this was goign to be a cool discussion on Quantim Physics/Mechanics!!! lol

Still nonetheless this is a great post and thread....I completely agree...

I was prepared for a long thread, several pages in fact- and towards the end a few arguments that would end up getting the thread locked.


I guess that'll have to wait for Saturday night.

 

[JETHRO TULL]

OLD FELLA, I'LL SEE WHAT I CAN DO.

I want whatever you on JT. That's just F'ed up bro!!! Too funny.

AUSTRALIAN CUSTOMS MIGHT NOT LET IT THROUGH. LOL.

SPACE: AN ATTRACTIVE FEMALE IN TIGHT JEANS .....PICTURE THAT. SOMETIMES THERE IS A "SPACE"....BETWEEN WHERE THE THIGHS MEET AND THE ...HMMM....THE GOODS. OKAY...SO WHAT IS THAT SPACE CALLED?

THAT'S BUGGING ME RIGHT AT THE MOMENT!


RMTT: DO YOU HAVE ANY IDEA? I AM AT A LOSS......

 

[Big Wheel]

AUSTRALIAN CUSTOMS MIGHT NOT LET IT THROUGH. LOL.

SPACE: AN ATTRACTIVE FEMALE IN TIGHT JEANS .....PICTURE THAT. SOMETIMES THERE IS A "SPACE"....BETWEEN WHERE THE THIGHS MEET AND THE ...HMMM....THE GOODS. OKAY...SO WHAT IS THAT SPACE CALLED?

THAT'S BUGGING ME RIGHT AT THE MOMENT!


RMTT: DO YOU HAVE ANY IDEA? I AM AT A LOSS......

Five hole

 

[OuchThatHurts]

I do all those movements because I've always felt your bodyweight to be great resistance. There's probably another name for it but I call them reverse pushups but you set the smith machine bar up so that it's just a little more than the length of your arm off the floor. Get under it and keeping your back and legs in the same plane, pull yourself up (kind of like an upside down pushup). I do them because they help me when I'm on a cliff and need to throw in a cam with one hand and hold my bodyweight with one arm so I hold the movement at the top for as long as I can static until have to lower back slowly.

TP4U, if you want to increase your pullups, just do a chin and hold at the top, lower yourself, stopping a few times on the way down and holding static there as long as you can, another inch, same deal. It's really only one rep technically but these are what climbers use to build pullup strength - you're purposefully burning out the muscles while under fairly heavy load.

 

[terryd5150]

I will have to try this one...

TP4U, if you want to increase your pullups, just do a chin and hold at the top, lower yourself, stopping a few times on the way down and holding static there as long as you can, another inch, same deal. It's really only one rep technically but these are what climbers use to build pullup strength - you're purposefully burning out the muscles while under fairly heavy load.

I, just like TP4U, am a p_ssy when it comes to being able to do pull-ups.

 

[sup]

I do all those movements because I've always felt your bodyweight to be great resistance. There's probably another name for it but I call them reverse pushups but you set the smith machine bar up so that it's just a little more than the length of your arm off the floor. Get under it and keeping your back and legs in the same plane, pull yourself up (kind of like an upside down pushup)..

Inverted rows