Weighted Pull-ups.

[Lance]

Recently there have been a number of discussions regarding Bodyweight exercises (Pressups etc.) over Weight training (using dumbells and the like.)

Bigbart in one of his posts gave me food for thought when he highlighted that you need to do more than lift your own bodyweight and advised doing weight training as well as bodyweight exercises.

This is where I run into a problem as I have an aversion to weight training. It bores the hell out of me spending upwards of 1 1/2 hours, 4 times a week doing different exercises for each and every muscle group. I was looking for alternatives and came across this site.


http://www.russiankettlebellfitness.com ... ombat.html

Has anyone ever trained using weighted Pull-ups? It looks and sounds promising and I wanted any feedback that anyone has to offer...


Lance

[COMBAT WOMBAT]

I use a 53lb Kettlebell, they're PROPER BO i tell thee, the strength gains are tremendous, they're SOOOOOOOOOOOOOOO much better than conventional weights.
BUY ONE AND GET STUCK INTO THEM SON! THEY'RE JUST THE THING FOR MILITARY FITNESS.

[suicidal_tendencies77]

you don't have to workout for 4 days a week for 1.5 hours for strength gains, remember theirs a big difference between training for muscle mass as opposed to training for strength and explosive power.

The last thing you should do is waste valuable recovery time on countless exercises for every conceiveble body part. The link provided has some useful information though i d recommend leaving it alone as you have to be at an advanced level to complete it and if you're steroid free the strain on your recovery ability would leave you susceptible to overtraining especially if you're continuing all the other military training, look up a a basic 'heavy duty' style strength cycle and build from there. ( Look for Mike Mentzer and Chris Confessore routines for weight training beginners)

[Lance]

Thanks for the info lads. Much appreciated.

Combat Wombat... you're a smarthole!

[COMBAT WOMBAT]

Thanks for the info lads. Much appreciated.

Combat Wombat... you're a smarthole!

What's that meant to mean?!

[Lance]

Similar to a smartass... but slightly different.

[bigbart]

Lance I only do 2 weight sessions a week, and each session is just 1 hour. 3 sessions a week is more than enough for someone wanting to gain a bit of explosive strength. Then you could later cut down to 2 sessions when you've made gains. Boring? Bloody hell I find cardio much more boring than weight training. Weighted pull ups sounds like a good idea, though. You'd find the normal ones much easier after a while.

[Lance]

Bigbart, Thanks for the info mate.

What exercises would you recommend?
When I was doing weight training I was doing 4 sets 12 reps of about 60% of my 1RM.

Would you recommend heavier weight and less reps/sets?

Yeah, Cardio in the gym is really boring mate. I struggled to stay on a treadmill for more than ten minutes. Out on the open road I have no problem running for ages. I never get bored.

On another part of the website in my original post the Russians go on about Volume Training. Anyone have an opinion on it?
Basically it means that you do not train to failure. You do sets of about 50% of your max amount of press ups throughout the day, never getting a latic acid buildup.

You can read more about it here.

http://www.russiankettlebellfitness.com ... power.html

I might give it a go but wanted to get a heads up from anyone in the know beforehand.

[bigbart]

If you keep training to failure it will build strength, training below failure (but doing more of it) will enhance stamina and enable you to do more reps, if you slowly keep adding on the amount of reps you do. 4 sets of 12 is okay, but to build strength quicker, try heavier weights with only 8 reps. Do a warm-up set or two, then 3 working sets. With weight training, you don't need to do 90 minutes, an hour should be enough. If you want to do 4 sessions a week, try doing back, biceps, shoulders, one day, then chest, triceps, legs the next. Have a day off, then repeat.
The best exercises I find are the ones that work more than one muscle group. These are called compound exercises, and are things like bench press, squats(with barbell) and bent-over rows. Good old pull-ups are also a fantastic compound exercise that do arms, back, and traps. With weight training, you could also mix in your bodyweight exercises, eg. do press ups as a warm-up to bench press, then do a few afterwards to exhaust your muscles and pump blood into them.
I think I'm at a level now where I'm happy with my level of strength, so when I weight train now, I do it in a circuit fashion with high reps (15-20) and i mix in things like tricep dips, push-ups etc. This not only maintains strength, but builds stamina, and if done quickly, will also give a bit of a cardio workout. Once you've made some gains from regular weight training, I'd suggest switching to this kind of training. (As you'll find in phase 1 training that you do a lot of circuit training, only without weights.)

[Lance]

Good info mate. A lot to ponder.

I am doing a version of the Pre-PRMC training programme and it has reallly helped me get positive results in a very short space of time.

Currently I'm doing 20 Press-ups then 30 Sit-ups then 20 Dips. Rest for a minute and repeat for 3 sets. I do chin ups afterwards. For me, it is a tight workout - squeezing out the last few reps is a real killer! (I have been doing it for a few weeks now - had to drop off for a few days a couple of times because of injuries.)

Improvements are appearing constantly on the chin-ups front and I don't think it will be long before I can hit 20. I'm going to add a bit of weight when I can do 20 on a regular basis.

Thanks for the advice mate. Seems like I was on the right track to begin with. I am going to continue doing the press-ups, sit-ups and dips in a circuit adding reps as my strength increases. It sounds like it gives the best balance of strength/endurance that is required.

It never hurts to look around and make sure the way you are doing something is the most effective way. Everyone has an opinion to which they are entited but getting the voice of experience is what counts. You help is much appreciated.

Lance

[bigbart]

Not a problem. When you're a Royal and I'm a gunner it'll be me asking for your advice, I'm sure.

[Lance]

Royal? Me?? Not me. Royal Irish Regiment for me mate. 3rd Batt HS if all goes well.

http://www.royalirishregiment.co.uk/

Good luck on becoming a gunner!

[bigbart]

So why did I think you were going Royal? Must have you mixed up with someone else. Ah well, good luck anyway.

[CrouchmasterT]

Combat wombat,

What are these kettlebells like? im quite interested in getting one, What's a good weight to start with considering im quite skinny and not that strong (probably below average) and where did you order yours? i dont fancy ordering one from the US unless i have to

[Lance]

You are probably thinking I am taking the piss but you can get them from...

http://www.kettlebells.co.uk/

The prices are scary!

4kg Russian Kettlebell - Rubber Coated £101.00 each inc VAT & shipping UK Mainland

8kg Russian Kettlebell - Rubber Coated £127.00 each inc VAT & shipping UK Mainland

12kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £98.00 each inc VAT & shipping UK Mainland

16kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £111.00 each inc VAT & shipping UK Mainland

20kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £126.00 each inc VAT & shipping UK Mainland

24kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £140.00 each inc VAT & shipping UK Mainland
Taking orders for August delivery for 24kg

28kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £153.00 each inc VAT & shipping UK Mainland

32kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £164.00 each inc VAT & shipping UK Mainland

40kg Authentic Russian Kettlebell
Rust resistant cathodic epoxy gloss coated £217.00 each inc VAT & shipping UK Mainl

A lot of dough for a bit of weight!!!