What about like what i do is very serious hardcore martial art trickz.
Eg: Backflips, Frontflips, Aerials (no-handed cartwheels), Backflips off walls etc etc. Would this be good to build muscle? ive been doing it ofr 2 years now and im not too sure about it.
[quote]DarkTwista wrote:
What about like what i do is very serious hardcore martial art trickz.
Eg: Backflips, Frontflips, Aerials (no-handed cartwheels), Backflips off walls etc etc. Would this be good to build muscle? ive been doing it ofr 2 years now and im not too sure about it.[/quote]
No, it absolutely will not build large muscle, as evidenced by your own experience.
Doing stuff like this your body wants to keep a good power/weight ratio.
There are countless other reasons why if you really want to know get Science and Practice of Strength Training and read it. It will answer all your questions.
Doing this as a sport, do you really WANT to build larger muscles?
You can’t bloody well be serious…to get bigger and stronger which I suspect you are in serious need of you
a) do primarily compound lifts especially: squat, deadlift and benching (emphasis on squatting)
B) you eat big and healthy and get proper rest and
c) are consistent and
D) educate yourself as much as possible so you can avoid asking stupid questions like this in future.
If this is a troll, bravo sir, I actually bought it.
Frankly, I don’t think so. It’s cool to do, fun to watch, but no real muscle building capability. On the other hand, it seems that doing all the gymnastic work would be very good for teaching your body to absorb force, like plyo training. So it could be useful, but not as a muscle building mainstay. My .02
Im not an expert but id say a good strength/power program would allow you to jump higher, faster, with more stability in your knees, hips, maybe even ankles.
But adding weight could be a problem. There is huge amounts of force being put into your ankles when you jump and land, especially from height. Every kilo you add is going to put serious increases into your joints to absorb. A little weight ok, too much… no…
If you do choose a program make sure it includes all different types of leg movements in the many planes. A leg heavy program as it were.
I think Barr, Cressey or someone needs to write an article for this type of thing.
[quote]DarkTwista wrote:
What about like what i do is very serious hardcore martial art trickz.
Eg: Backflips, Frontflips, Aerials (no-handed cartwheels), Backflips off walls etc etc. Would this be good to build muscle? ive been doing it ofr 2 years now and im not too sure about it.[/quote]
Get an Olympic weight set and start lifting.
And…eat plenty.
You know what I mean?
[quote]ZEB wrote:
DarkTwista wrote:
What about like what i do is very serious hardcore martial art trickz.
Eg: Backflips, Frontflips, Aerials (no-handed cartwheels), Backflips off walls etc etc. Would this be good to build muscle? ive been doing it ofr 2 years now and im not too sure about it.
Get an Olympic weight set and start lifting.
And…eat plenty.
You know what I mean?
[/quote]
If you keep tricking, the I would be careful about the frequency of my leg workouts. Lets say you have a gymnastics session 2x a week, and then you decide to go and oly lift or do heavy squats 2 or 3 times a week… you have then gone to 5 sessions of very intense leg work.
You would be better served by bodyweight exercises for your tricking: hanging pikes, handstand pushups, one arm pushups, isometric hold in various positions such as L-sits.
What it will do is build a fantastic neurological/proprioceptive “base” for subsequent strength or hypertrophy training.
[quote]Nominal Prospect wrote:
What it will do is build a fantastic neurological/proprioceptive “base” for subsequent strength or hypertrophy training. [/quote]
If your joints can handle it. Tricking alone is extremely hard on the joints… Many professional gymnasts live with constant joint pain and take anti-inflammatories to mask it. If you throw in too much O-Lifting/Squatting, there is a fair chance you will overuse the knees/ankles/hips.
I would limit supplemental ‘leg’ workouts to one a week until you are sure you can handle that volume. Also note that very deep squatting may be unnecessary.
Yeah, agreed.
Squats and Milk!
If you’re going to weight-train for tricking, you have four main targets:
– leg power
– powerful hip extension
– core strength
– overhead bracing
Having powerful legs is important for maximizing your vertical jump; at the base of it all, tricking is about jumping. Powerful hip extension is tied into this. The hips are where the power comes from when you jump – fast hips and strong legs yield a big vert. Core strength is important for maintaining body shape while twisting or tumbling, transferring energy, and generating rotation. Don’t neglect the hip flexors, hip-dominant crunches, and static strength – combined all three are much more important than the regular shoulder-dominant crunch. The ability to brace your body’s weight overhead is essential for handsprings and dive rolls; in addition, the stronger your shoulders are the more power you’ll be able to get out of you block on these skills.
So, what kind of exercises would be good?
Leg strength: squats (back, front, hack, bulgarian, zercher, etc.), deadlifts (conventional, sumo, romanian, bulgarian, zercher, etc.), glute-ham raises, calf raises and presses.
Hip extension: pulls, cleans, snatches, and (depending on how they’re performed) deadlifts and good mornings.
Core strength: weighted crunches, cable crunches, hanging raises (knee-ups, leg, pike, wiper), dragon flags, l-sits or v-sits, saxon bends, weighted twisting crunches, side bends, cable twists.
Overhead bracing: jerks, push presses, overhead presses, overhead squats, snatches.
There’s a lot of overlap between these large compound lifts, so you don’t have to spend a lot of time in the gym. Try to develop your legs in balance – be able to full back squat any weight you can romanian deadlift, for example. The posterior chain is essential to athletic success; just squatting alone is not enough.
Finally, to maximize the power your legs can produce you should perform a plyometrics routine along with the constant practice you get while tricking. Depth jumps, shock jumps, and overhead medicine ball tosses should be your staple exercises.
Just remember if you bulk up a lot you will kill your tricking ability. Lean and strong is the order of the day. If you get really chunky and bulked you might be stronger but you wont be able to do all that fly stuff very well. You never see huge gymnasts, this is the reason why.
Gymnasts and guys who do what you do have high relative strength. Powerlifters and WSM athletes have high absolute strength.
[quote]Dooshy wrote:
Just remember if you bulk up a lot you will kill your tricking ability. Lean and strong is the order of the day. If you get really chunky and bulked you might be stronger but you wont be able to do all that fly stuff very well. You never see huge gymnasts, this is the reason why.
Gymnasts and guys who do what you do have high relative strength. Powerlifters and WSM athletes have high absolute strength.[/quote]
Flexibility is also king here. I’ve never seen a really good tricker who didnt appear the have the ability to perform full splits, and their shoulders and back have freaky mobility.
That kind of shit is great for the movies and well, I cant think of what else its good for. Anyway, if you get into a real fight (on the street, on the mat, in a ring, whatever) dont try any of that shit.
Here we go, another MMA freak hijacking any thread they see that says Martial arts in it somewhere. LOL
Well this is my chosen sport and i definately lift hard and heavy.
For all those who think adding a bit of bulk will kill your tricking ability, and someone commented gymnasts aren’t huge… Ok they may not be huge in terms of bodybuilding, but in the world of sport and athletics they would have one of the biggest builds.
I have video clips of guys at my gymnastics gym doing triple backs into the foam pit being much larger than myself.
There is obviously a limit to when you exceed your power to weight ratio, but you’ll be pretty ripped by the time you reach that stage.