<p>That's not really what I meant by variation. I meant things that provide a constant pull of even tension (cables; yes, machines do have their uses if used sparingly) and completely different exercises using free weights as there are many different heads to each muscle group that will be emphasized differently in each movement.</p>
<p>Back to the hamstring example, there are 5 heads to the hamstrings. The 2 smallest heads are barely hit at all with GHR. And leg curls emphasizes these two heads the most. This is one reason why you need such variety.</p>
<p>About the backpack thing, I don't think that it's more practical than the bench press. First of all, you aren't doing hardly any upper body stabilization with a pushup since the ground doesn't really move side to side like a weight does. Who cares about core stabilization when you're working your pecs - that gets trained in so many other movements that it isn't worth mentioning. But yeah, athletics focus a lot more on db presses than barbell, due to the increased number of stabilizers involved. If you cheat, you only have yourself to blame.</p>
<p>And you honestly put 180 lbs on your back and do pushups? Yeah, I'm going to call BS on that. Not that it's a great amount of weight to press, but that's a heavy load to have on your back and not sustain injury. That, and how big of a backpack do you have that you can fit 4 plates in it?</p>
<p>
[quote]
And you honestly put 180 lbs on your back and do pushups? Yeah, I'm going to call BS on that. Not that it's a great amount of weight to press, but that's a heavy load to have on your back and not sustain injury. That, and how big of a backpack do you have that you can fit 4 plates in it?<a href="1">/quote</a> I weigh 240lbs
(2) I play a position in football where I am pretty much always using my hands to try to push other large, heavy people backwards.
(3) You put the weights on top of your shoulder blades, not on your back.
(4) I do that for my last set, with a spotter in the weight room. </p>
<p>Call it BS if you want. Whatever. This is the internet. </p>
<p>I don't really know much about the muscle groups etc. so I'll take your word about the leg curls and hamstrings.</p>
<p>Like I said, that really isn't much to press, so it isn't a doubt of upperbody strength. On the shoulder blades makes sense, though. By what you said (about the backpack) I just imagined the weight on the middle or lower back, which doesn't make sense.</p>
<p>wraider, for school, do you practice the same routine? You mentioned doing this for summer since you have long hours so if you don't mind me asking what you do during school?</p>
<p>I usually have a lot more free time during school as opposed to summer (shouldn't it be the other way around? haha), so getting to the gym is not a problem and my routine is totally different. I try to lift Monday, Wednesday, and Saturday, and run on Tuesday and Thursdays. For school I do a more "normal" workout I guess, and it is just lots of barbell and dumbbell exercises, and then medicine ball and stability ball exercises for abs and stuff.</p>
<p>Russell7- exercise with body weight- pushups pull ups and dips can be a very good program to increase strength. The most famous football player to use this method was Herschel Walker.
My brother was a wrestler who only did these types of exercises- 8 sets of 30 pullups etc. He was as strong as anyone his size. When he gave up wrestling and moved to Olympic style weightlifting he was able to clean and jerk 307 lbs- he weighed 148 lbs. Of course this was after building leg strength and working on technique. But his core strength came from pullups, pushups and dips.</p>
<p>Is it important? Good lord, ask yourself if you want to be in shape or not. How to stay motivated? I think its easy enough to stay motivated if you look at even half of americans walking the streets.</p>
<p>OP, find something you enjoy doing and do it! The American College of Sports Medicine (ACSM) reccomendts 30 minutes of moderate exercise most days of the week (5-6). It doesn't have to be anything routine, mudane, or even completely planned out. Raking leaves for a service group on campus, running, walking up and down stairs, riding a bike-- all things you can do without ever stepping into a weight room that are going to help your health.</p>
<p>Average student? Not enough. I don't remember exactly, but I don't think we get more than maybe 50% of our campus population that uses the Rec Centers we have. That's sad. </p>
<p>I feel pretty good after I work out. Sometimes I am worn out when I get done, but I enjoy working out for the most part. I, too, get pretty bored sitting on a bike, or using a treadmill.</p>
<p>Sometimes it's real hard for me to work out because I've sat there and watched others do it for so long. I work at the Rec Center at school, and I work at a fitness center at home. After being there for a few hours, the last thing I want to do it work out and spend more time there.</p>
<p>Well after hearing people crying about being short and having that be the reason they aren't getting girls, just wait until you throw being fat into the picture. I just find it funny why a person is asking if your health is important in college?</p>
<p>Russell7- exercise with body weight- pushups pull ups and dips can be a very good program to increase strength. The most famous football player to use this method was Herschel Walker.
My brother was a wrestler who only did these types of exercises- 8 sets of 30 pullups etc. He was as strong as anyone his size. When he gave up wrestling and moved to Olympic style weightlifting he was able to clean and jerk 307 lbs- he weighed 148 lbs. Of course this was after building leg strength and working on technique. But his core strength came from pullups, pushups and dips.</p>
<p>Thanks buddy, but I'm been weightlifting and studying it for 6 years. I don't need anecdotal evidence from someone that doesn't know anything. Core strength does not come from pullups or dips. A marginal amount will come from pushups. You really think that you can train your core to handle, for example, a 600 lb deadlift by doing dips, pullups, and pushups? His core strength didn't build until he started training like an O-lifter. Cleans, snatches, etc. will build core strength. NFL players use weights more than they do bodyweight exercises. The strongest powerlifters, strongmen competitors, and olympic lifters all train primarily with weights. Tell what you're telling me to someone like Scott Mendelson or Mariusz Pudzianowski. They'll laugh at you.</p>
<p>I do dips and pullups. But I use a dipping belt and add a substantial amount of weight because my bodyweight isn't enough. I also do numerous other exercises because bodyweight exercises are not enough.</p>
<p>I don’t dispute that a lift like the snatch not only requires but also builds tremendous core strength. But, have you thought about male gymnasts? I don’t know whether or not they lift weights to supplement their training. However, I would guess that they practice their events more than they lift weights, and their events are basically “bodyweight exercises.” Do you think male gymnasts have poor core strength?</p>
<p>Actually gymnasts do a ridiculous amount of weight training. Most athletes do. The only world class athlete that I can think of that claims not to train with weights is Michael Phelps. And I don't think that he does bodyweight exercises either.</p>
<p>Regardless of whether or not they spend more time practicing gymnastics, the weight training is what builds most of their strength. Their routines might do a lot more for endurance and capillary density.</p>
<p>Here is something that illustrates my point well</p>
<p>Performing more gymnastics does not guarantee even a minimum level of strength to perform the skill correctly (4). Instead conditioning is required so that the athlete can learn the skill correctly the first time.</p>
<p>and the 4th footnote is from "4) Plotkin, A.B., Rubin, V.S., Arkeev, L.J. Exercises with weights in specific conditioning of elite gymnasts. Gymnastika. 1983. 1, 21-23"</p>
<p>basically what that says if that gymnasts can't even start learning their skills until they are strong enough, which they train for... with weights. You can do 100 pullups in a row, it doesn't matter. All that does is build endurance and not the strength necessary.</p>
<p>I said you can get stronger doing push ups dips etc. Also in good enough shape for most athletic activities. I would agree football players need squats, dead lifts etc. however most upper body work can be replaced with body only exercises. How many need to do a 600 lb deadlift?
By the way my wife has a masters in exercise physiology and my brother has been training individuals for over 30 years. I have been working out for 6 times your 6 years. The average college student even most athletes can gain enough strength without weights- I would agree D1 football is an exception</p>
<p>Actually what I've been saying is that most upperbody (or lowerbody) work cannot be replaced with bodyweight exercises. You can't train for neural efficiency past 12 or so reps. And even over 8 reps does very, very little for that. Ideally you'd be periodizing your routines and doing many sets with as little as 3 reps close to failure. You NEED weights because things like pushups, pullups, dips, etc. you will sooner than later need a greater load in order to generate the microtrauma, etc. needed for gains. You will plateau very soon on bodyweight exercises and will eventually not be gaining strength, but rather, just endurance.</p>
<p>I'm not talking about getting fit like the average joe that isn't strong at all. I'm talking about real, significant strength gains. That example about the 600 lbs deadlift was just a hyperbole. Substitute the 600 lbs for any weight that requires a substantial amount of core strength.</p>
<p>And I'd just like to add that I'm not saying that bodyweight exercises are worthless. They are good for plyometrics (although adding weights would be even better), endurance, capillary density, lactic acid tolerance, and very SHORT term strength gains. But for long term strength gains, you need weights. There isn't any way around that unless you somehow find a way to adjust gravity. You can't train your body to get stronger unless you give it reason to with progressive overload. Some people will be satisfied with the small strength benefits of bodyweight exercises, but I'm saying that they are not a substitute as they don't do even remotely the same thing.</p>
<p>Workng out is great. i just started a couple months ago. i do something everyday (weights or running or sport). i cant believe what i was missing out on. i've gotten a lot of gains and strength fast by doing less reps and more weight - you have to shock your muscles into growing. but at the same time you should do some lighter sets to warm up and get the blood in there.</p>
<p>as for working out in college i recommend it for everyone. not every guy needs to be muscle but working out , more importantly than making you look good, makes you FEEL good.</p>