Overcoming Gravity - A systematic approach to gymnastics and bodywieght strength


How much do I want to read more? 8/10

I definitely need to read (and apply) this one to exercice my body.
It's really interesting, to train one's muscles with "decreasing leverage", making exerccies gradually more difficult by changing positions or tweaking the passive tension.


Introduction

Mastering your own body requires much hard work and persistence, but potential for overall results is astounding.
Bodyweight exercices can be done almost anywhere with minimal equipment, are fun to do, and have impressive visual appeal.

Nothing worthwhile comes without hard work and a fair share of frustration. Bodyweight strength training is no exception.
Stagnation for weeks or months can happen, but with good programming we can fight this tendency.

Part I - How to construct your own workout routine

1 - Laying the foundation

Decreased leverage is the key to bodywieght strength.

If we can apply the correct stress to the muscles and nervous system through various exercices we can increase in both strength and mass.
Training stimulus on the muscles to be increased without increasing the body mass: this is done through decreasing leverage.

Decreasing leverage can be done through:

  1. Changing the body position. It can make the exercice more difficult.

As our body is extended, exercices become progressively harder.
Our body are levers, our joints act as fulcrums, and our muscles act to apply force.

  1. Muscles are strongest at their resting length

Thus, if we lengthen or shorten muscles and then place the same load on the body, we stimulate an adaptation as if we are using more weight or mass.

Active tension is the force that we can generate.
Passive tension is what occurs when we stretch a muscle out really far to the edge of its range of motion.

Open and closed chain exercices