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A particularly relevant and valid question: If the body only knows stress and strain, why is weight training better than bodyweight training?

Weight training is more powerful initially because progress comes easier. Body weight skills take years and years to master.

Basic barbell exercises are much easier to learn and show favorable changes in body composition much faster because you simply “get better” at them faster. Any time you “get better” you increase the amount stress placed on the body. Increased stress means increased potential for adaptation.

My classic example: pull-ups. Most skinny-fat sufferers are terrible at pull-ups because they have little muscle mass compared to total body weight. This means that body weight skills are going to be incredibly difficult. (Most body weight experts have close to no body fat, which helps them move their body weight through space. There’s no “dead” weight. They also generally have smaller legs which helps too.)

This makes initial progress very difficult. Every meaningful bodyweight exercise is like doing pull-ups. It’s tough sledding. Most everyone can squat in some capacity. Can press in some capacity. Can do weight training in some capacity. The only variable is slowly adding weight.

But with body weight exercises, you’re “stuck” with your body weight. It’s like trying to get better at bench pressing, but the gym only has bars that weigh 225 pounds. If you can’t lift 225 pounds, what do you do? Get plastered under the bar repeatedly?
You need a lighter bar to build some initial strength, but there aren’t any around.

Well, that’s what most body weight skills are like. You can’t chin-up because you’re “stuck” with what you’re working with from the get go. It’s tough to get stronger because it’s simply too difficult. That’s why you start with easier exercises like inverted rows to develop some initial strength; eventually you move into more specific exercises like band aided pull-ups.

With a barbell, this transition from novice to not-so-novice is much smoother. It’s simply a matter of adding weight to the bar.

This means progression happens much much quicker, which causes favorable changes in body composition quicker. You simply get better at weight training faster. This leads to faster results.

It’s not only strength, it’s skill.

Most body weight progressions also have a skill element. Not only do you have to gain strength, but you have to make sure skill comes along for the ride.

Skills are tough to learn.

Once you know how to barbell squat, getting better is only a matter of adding weight to the bar.

But with something like a chin-up, it’s doing inverted rows. Then translating that strength into a different skill. Then that new strength into another skill. Then another. And another…

Body weight exercises eventually hit a “cap” from an intensity point. When that happens, it’s usually time to learn a new skill. And it’s the skill enhancement that makes progress tough and slow.

The Bodyweight Training Mindset

Part of me thinks people opt for bodyweight training because they think it’s somehow going to be “easier” than weight training. It’s not.

No matter what form of exercise you’re doing, the most important part is progressing over time. Once you can do a chin-up, what’s next? Maybe ten chin-ups. What about after that? Twenty chin-ups?

But at some point, you’re training out of your muscle building zone. Remember, the signal has to be strong enough to create a reason for the body to adapt.

When you can do fifty push-ups, the load of just isn’t great enough to produce that same “threatening” stress to cause adaptation.

So after you can do so many reps of body weight skills, you have to progress to more difficult variations. These variations tend to get “funky,” so beware. The push-up becomes the one arm push-up and handstand push-up. The body weight squat becomes a single leg pistol squat. And none of these things are really “easy.” So prepare yourself.

Training Frequency and Results

Another difference between weight training and body weight training is the overall impact and load on the body.

Weight training tends to stress the spine, hands, and other areas of greater neurological involvement more than bodyweight training. It has a systematic, neural effect.

But because bodyweight training is skill dependent, sometimes the muscles in question aren’t taxed as much. Or they aren’t the limiting factor.

For example:

In a one arm push-up: weak abs might prevent you from being able to do the skills.

In a pistol squat: a weak hip flexor of the leg being held in the air might prevent you from being able to do the skill.

With the one arm push-up, you’re looking to overload the pressing muscles. Yet the pressing muscles can’t be overloaded maximally because something else is limiting performance. Same goes for the pistol squat. Your squatting leg might be more than “strong” enough in the traditional sense.

But balance and holding the opposite leg in the air can prevent you from busting out repeated pistol squats. So suddenly your leg exercise is more of a hip flexor exercise.

This also makes training tricky because it’s tough to overload your system. When I first got my pair of rings, I could only manage two or three dips per set. And because I didn’t have the muscular coordination and control, I’d get fatigued quickly.

Yet ring strength is a skill. The only way I was going to get better is if I practiced on the rings—specifically above the rings doing dips.

So how do you get better if you can only do a little before getting completely gassed? Train to a less fatiguing point, but train more frequently.

I simply did rings dips during my warm-up every day I trained. Maybe two sets of two or three. Soon I was doing sets of three and four. Then five and six.

I never really exceeded my “effort” limit. Every rep was crisp. Didn’t train to failure. But the frequency allowed me to develop the skill and respect the stress it placed on my body.

Most body weight training specialists—the people that have skills and a body you envy—train at a high frequency.

I’m not sympathetic.

When I look at the fat guy in the gym wasting his time doing forearm curls to lose weight, I feel no sympathy. When a big tough meathead gets stapled to the bench by 365 pounds—after trying and failing with 315—I don’t feel any sympathetic pangs there, either. Even when I see a girl spend a half hour bouncing back and forth between the yes-no machines—the adductor and abductor units—only to have trouble walking the next day, I can’t muster even an iota of pathos.

 

Nobody told these people to do these things.

Then, however, I watch my friend Jessica running on the treadmill—day after day, year after year—like a madwoman, and going nowhere. Her body seems to get softer with every mile, and the softer she gets, the more she runs. For her, I feel sympathy, because the world has convinced her that running is the way to stay “slim and toned.”

There’s a Jessica in every gym. Spotting them is easy. They’re the women who run for an hour or more every day on the treadmill, setting new distance and/or time goals every week and month. Maybe they’re just interested in their treadmill workouts, maybe they’re training for their fifth fund-raising marathon, or maybe they’re even competing against runners in Finland via some Nike device. Doesn’t matter to me, because years of seeing my friend on the treadmill has exposed the results, which I’m not going to sugarcoat:

She’s still fat. Actually, she’s gotten fatter.

I’ve tried to rescue her from the clutches of cardio in the past, but my efforts didn’t work until a month ago, when she called to tell me that a blood test had confirmed her doctor’s suspicion: She had hypothyroidism, meaning her body no longer made enough thyroid hormone.

Her metabolism had slowed to a snail’s pace, and the fat was accumulating. This was her body rebelling. When Jessica asked for my advice, I told her to do two things: To schedule a second test for two weeks later, and to stop all the goddamned running until then.

Run Like Hell

I’m not here to pick on women or make fun of them. There are men out there who do the same thing, thinking cardio will wipe away the effects of their regular weekend beer binges. It’s more of a problem with women, though, and I’m targeting them for three very good reasons:

1.  They’re often intensely recruited for fund-raisers like Team-In-Training, lured by the promises of slim, trim bodies and good health resulting from the months of cardio training leading to marathons—in addition to doing something for charity.

2.  Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women, which essentially amounts to a part-time job.

3.  Steady-state activities like this devastate the female metabolism. This happens with men, too, but in different ways.

I hate a lot of things about the fitness industry, but over-prescribed cardio would have to be at the very top of my list. I’m not talking about walking here, nor am I referring to appropriate HIIT cardio. This is about running, cycling, stair-climbing, or elliptical cardio done for hours at or above 65 percent of your max heart rate. The anaerobic threshold factors into this, obviously, but I’m painting gym cardio in very broad strokes here so everyone will understand what I’m railing against.

Science Wants You to Stop Running

Trashing steady-state cardio isn’t exactly a novel idea, and the better physique gurus figured at least a portion of this out years ago, when they started applying the no-steady-state-cardio rule to contest preparation. They failed, however, to point out the most detrimental effect of this type of training—one that applies specifically to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied by caloric restriction, an all too common practice. This is why many first or second-time figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the Jessicas of the world can run for hours every week with negative results.

T3 is the body’s preeminent regulator of metabolism, by the way it throttles the efficiency of cells[12-19]. It also acts in various ways to increase heat production[20-21]. As I pointed out in previous articles, this is one reason why using static equations to perform calories-in, calories-out weight loss calculations doesn’t work.

When T3 levels are normal, the body burns enough energy to stay warm, and muscles function at moderate efficiency. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones[22-31]. Women additionally get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s equipped to bear the full brunt of reproduction.

We Were Not Designed For This

Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate. Remember, no matter which way we hope the body works, its endgame is always survival. If you waste energy running, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically savvy for your body. Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases efficiency and adjusts your metabolism to preserve energy immediately.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities[32-33]. Energy from body fat stores also decreases by 30 percent[34-35]. To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all[36-41]. Instead of burning body fat, your body takes extraordinary measures to retain it.

Still believe cardio is the fast track to fat loss?

That’s not all. You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle[42-45]. This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss[46-56], which upregulates myostatin, a potent destroyer of muscle tissue[57]. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength[58-64].

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health[65]. You’ll lose muscle, lose bone, and lose health. Awesome, right?

When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors after figure contests. After a month—or three—of 20-plus hours of cardio per week, fat burning hits astonishing lows, and fat cells await an onslaught of calories to store[66-72]. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it would also create new fat cells so you could become even fatter[73-80].

Seriously, Cut the S^&^%

I won’t name names, but I’ve seen amazing displays of gluttony from some small, trim women. Entire pizzas disappear, leaving only the flotsam of toppings that fell during the feeding frenzy. Appetizers, meals, cocktails and desserts—4000 calories worth—vanish at the Cheesecake Factory. There are no leftovers, and there are no crumbs. Some women catch this in time and stop the devastation, but others quickly swell, realizing that this supposed off-season look has become their every-season look.

And guess what they do to fix it? Double sessions of cardio.

This “cardio craze” is a form of insanity, and it’s on my hit list. I’m determined to kill it. There are better ways to lose fat, and there are better ways to look good. Your bikini body is not at the end of a marathon, and you won’t find it on a treadmill. In fact, it’s quite the opposite if you’re using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

Don’t want to stop running? Fine. Then stop complaining about how the fat won’t come off your hips, thighs, and ass. You’re keeping it there.

And as for Jessica, my friend whose dilemma sparked this article? She took my suggestion and cut out the cardio. Two weeks later, her T3 count was normal. Go figure.

 

It may not look like much, but the plank can’t be beat for building strong abs from the inside out. Discover why a minute spent planking is never wasted!

If you’ve listened to the chatter among fitness professionals over the past few years, you probably heard that crunches shouldn’t make up the bulk of your ab work. This no doubt seemed like blasphemy at first, because most of us have been doing crunches since junior high gym class. So why the change of heart?

Think about it: The chances are good that the majority of your day isn’t spent lifting in the gym. You probably spend most of your time sitting. You sit at a desk. You sit in your car. You sit hunched at your computer or playing Xbox when you’re home. Why would you want to further reinforce that hunched position by constantly crunching in the gym?

I wouldn’t say that you can’t or shouldn’t throw crunches into the mix every now and then. But only doing crunches for your abs is like only bench pressing, with no back or shoulder work. You’ll lose out on some fundamental strength gains, leading to an imbalanced and underdeveloped physique.

So how are you supposed to work your abs without crunches? One of the more popular methods is the old-fashioned plank. Planks are boring, you say? My first response to that is: Are you doing them correctly? The answer, upon official review, is generally no.

However, if you’ve gotten to the point where you can snooze through a two-minute good form plank, then maybe it’s time to spice it up. Luckily, there is a multitude of plank variations that raise the difficulty level. But first let’s discuss what a proper plank should look like.

It’s essential to master the basic front plank before moving on to more advanced variations, because it teaches the foundational cues that make all planking movements effective. And when done consistently and correctly, it will—not can, will—confer strength benefits that improve your big lifts and general athleticism. On the other hand, poor form planking can just end up just aggravating low back problems and not working your abs at all. It’s your choice!

Start off by getting into a plank position: propped on your forearms, elbows in line with your shoulders, and your toes planted firmly. Are you set up? Probably not if you’re reading this, which is fine, because we are just getting started!

The most important element of a good plank is a neutral spine. The most common problem I see in planks is a sinking low back, but the second-most common problem is an arched back with the hips in the air. This is the type of “plank” usually favored by people who say a plank is “too easy.”

Here’s a cue to help you find the right depth. When performing an effective plank you should be able to place a broomstick down your back and the only contact points should be the head, upper back and hips. Well, someone else will probably have to place it there, but you get the idea.

Another element of a good plank is proper shoulder position. Be careful not to shrug the shoulders toward your ears. The final element is head position. Do your best to keep your head neutral, like it is when you stand straight and stare forward. Resist the urge to crane your neck up or let your head droop down. Try staring at your fists to keep good head position.

If you do it right, your body should form a straight line from your head to your ankles. Every one of the cues I mentioned makes it more difficult to do that—which is the point. Allow me to repeat it one more time: Planks are not supposed to be easy.

The basic front plank is an isometric movement, meaning you’ll hold in a static position for a predetermined amount of time. Some people like to work up to holding it for minutes on end—and there’s nothing wrong with that.

However, if you can hold a good form plank for 45-60 seconds without too much quivering and grunting, you have earned the privilege of moving on to more difficult variations, if you want. Just like a standard plank, each of these doesn’t require anything more than your body and an iron will. They’ll feel grueling and unstable at first, but improving at them will train your entire midsection from the inside out.

A beautiful thing about planks is that it only takes small changes to make the movement much harder to perform. One of the most effective ways to amplify a plank is simply to lift up an arm or foot. By doing this, your body has to work harder to resist instability and rotational force. Start off by holding a good plank—emphasis on good—with only one foot in contact with the ground, and then progress to lifting an arm up.

When you feel solid on three points of contact, cut back to two: one arm and one leg. If you can hold this for 60-90 seconds with good technique, pat yourself on the back and move on to more advanced versions.

Another modification is to push your arms out in front of you slightly during the hold. The change of leverage from having your arms farther away from your center makes this movement much more awkward and difficult. Go slow with this!

What has become known as the RKC plank—or Russian Kettlebell Challenge plank—is not that visually different from a traditional plank. To the untrained eye the two might even look identical. Here are the differences that make the RKC plank diabolically difficult:

These steps don’t sound that much more difficult until you try them. The arm and elbow changes reduce your support base, similar to raising an arm. But the real difference is the emphasis on whole-body tension. In an RKC plank, you should flex everything involved as hard as you can—a testament to the high-tension style of the Russian kettlebell community.

Don’t be surprised if you can’t hold an RKC plank for half the time of a standard plank, because it instigates far higher activity in the muscles involved. In analyzing both movements, strength coach and researcher Bret Contreras found that the RKC plank has four times the lower ab, three times the external oblique, and two times the internal oblique activation as a traditionally executed plank. Give it a try if you’re not convinced.

Don’t worry, this isn’t going to turn into one of those “functional training” articles and I won’t suggest anything performed on an inverted BOSU ball. But the truth is that adding an unstable surface to your planks is one of the most challenging and fun variations you can perform.

Pretty much any gym in existence has some stability balls available. So skip the BOSU and place your arms on its larger, less stable cousin while holding your plank.

All the normal plank rules apply: straight line from head to ankles, back not arched either up or down, shoulders not up by ears.

Not difficult enough? No problem. Just remove one foot from the floor as discussed above. The combination of an unstable surface and one less point of contact will make for the most grueling 30 seconds of your life.

Moving your body may seem to go against the basic idea of a plank, since in every other variation you fight to resist that urge. However, there are a couple of dynamic plank variations that belong in the conversation. Both build off the basic plank by emphasizing dynamic stabilization, where you hold a stable position while moving some other part of your body.

For the body saw, set up in a plank position but place your feet on a stability ball or in a suspension trainer. If you don’t have those, you could try furniture sliding pads, or even just a pair of paper plates—seriously!

Once you’re in position, slowly begin moving your body forward and backward using your forearms. Similar to a barbell rollout or ab roller, the movement will become much more difficult the farther your elbows are from the center of your body.

The fallout is similar to the body saw, except that your arms are on the ball or suspension trainer. If using a ball, place your forearms on top like you would for a traditional plank. Next, begin slowly rolling the ball out in front of you, reversing the movement when it becomes too difficult to hold or your lower back feels like it is about to cave. Rolling the ball out just 6-10 inches should do the job.

If you use a suspension trainer you can make the fallout much more difficult, because you have a greater range of possible motion. Grab the handles and follow the same steps as on the ball, pressing your arms out in front of you slowly. If you’re strong enough you might even be able to push the handles all the way out so your arms are totally straight.

If you made it this far, you realize that planks aren’t just a miserable waste of your gym time. Maybe you’ve even thought of another tweak you could make to add a level of instability or difficulty. If you can dream it up, someone has probably given it a name and a YouTube video, so go for it. It might be the best thing you ever did for your abs.