Body Weight Training for Maximal Strength
Question: Chad, is it possible to replace traditional barbell and dumbbell lifts with exercises using nothing but rings and parallettes? How does that fit into a full-body workout? Thanks, JB
CW Answer: Yes JB, it’s not only possible, it’s ideal. Even though exercises with rings and parallettes don’t require external loading, you can build just as much strength and muscle as you can with iron, no matter how heavy that iron is. In fact, if you know which exercises to do, you can break through hypertrophy plateaus and achieve newfound muscularity with exercises on the rings and parallettes.
You only need to look at the muscular development of the Olympic gymnasts who specialize in the rings events to know how powerful those exercises are for muscle growth. Every single guy has an upper body that most of us would commit a felony to possess.
A typical retort I hear when I mention the muscularity of the rings gymnasts is something like this: “Yeah, but they’ve been doing those exercises for 10 years!”
Well, I know many guys who’ve been lifting weights for more than 10 years and their upper body looks nothing like those gymnasts. If I could turn back the clock I would’ve started training my upper body on the rings 10 years ago and I’d have a lot more muscle than I do now.
So the question is: How do you incorporate exercises with rings and parallettes?
1. Choose High-Tension Exercises: When most people think of maximal strength development, they only think of lifting heavy loads. Even though that’s certainly a way to build maximal strength, the essential factor is tension not load.
I’ll use the rings handstand push-up as an example. Most fit guys can only perform a few partial reps of this exercise. And if they can do a full range of motion handstand push-up from the rings, they can’t do many. Therefore, that rings handstand push-up is building maximal strength even though there’s no iron.
For maximal strength development, the key is to choose exercises that can’t be performed for more than 10 continuous seconds. This could be a muscle-up, front lever, back lever, handstand push-up or any other body weight exercise. When you follow that rule, you’ll always build maximal strength while achieving maximum recruitment of the high-threshold motor units.
2. Train with Sufficient Volume: To promote hypertrophy, the volume of each exercise must be sufficient. Even though there’s little research to reference with regard to volume and hypertrophy, my empirical data demonstrates that at least five sets is necessary to elicit a strong hypertrophy response. One or two sets of any exercise, no matter how much load or tension, won’t make your muscles grow. You can’t go wrong with 5-10 sets.
3. Perform a Full-Body Circuit: When an exercise mandates high levels of muscle tension (e.g., rings handstand push-up), you need at least three minutes of recovery before you repeat that exercise. Although, this doesn’t mean you should sit around for three minutes. By placing your rings and parallette exercises in a full body circuit you can get at least three minutes of recovery while keeping your workouts relatively brief.
Here’s a circuit that works well for a relatively fit guy:
1A Handstand push-up from rings for 3 reps
Rest 30 seconds
1B Box jump for 3 reps
Rest 30 seconds
1C L-sit hold for 10 seconds
Rest 30 seconds
1D Dumbbell single-leg deadlift for 3 reps, each leg
Rest 30 seconds, repeat 1A-1D 4-9 more times
Between the rest periods and the time it takes you to finish those four exercises, you’ll have three minutes of recovery before repeating an exercise. Of course, the options are endless when it comes to exercise selection or the number of exercises you have in a circuit. The above is just an example.
The trick with rings exercises is that many of them don’t fall perfectly within a “push” or “pull” category. That’s one of the reasons why I started my Rings and Power tour. In that 2-day seminar you’ll learn how to program all of the rings, parallettes, and body weight exercises into the ultimate power and muscle-building system.
To find out how to reserve a spot in the Rings and Power seminar, go to this link.