THE ULTIMATE GUIDE ON HOW
TO OPTIMIZE MUSCLE & STRENGTH GAINS
IN-DEPTH MOVEMENT AND MUSCLE ACTIVATION ANALYSIS FOR
BODYWEIGHT PULL-UPS, PUSHUPS, DIPS, CORE EXERCISES, SQUAT
VARIATIONS AND SPRINTS
www.oldschoolcalisthenics.com
DISCLAIMER
COPYRIGHTS © 2021
by Old School Calisthenics
Adorian MOLDOVAN
www.oldschoolcalisthenics.com
THANK YOU!
COPYRIGHTS © 2021 by Old School Calisthenics, Romania
All rights reserved. No part of this eBook may be reproduced, distributed, or
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No part of this eBook may be copied, shared, or changed in any format, sold, or used
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This PDF was released on February 3, 2021. It is on the property of Old School
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The author is Adorian Moldovan, athlete and founder of Old School
Calisthenics.
SCIENCE-BASED!
All the information here is science-based It also contains my over
15 years of experience in sports and fitness.
Credentials and special thanks go to the scientists for their
remarkable researches.
My source of inspiration and the text belong to ResearchGate and
the National Center for Biotechnology Information, U.S. National
Library of Medicine.
Please visit the links I added so you can read the whole document
and research.
Links:
https://www.researchgate.net/
https://www.ncbi.nlm.nih.gov/
Enjoy reading!
Adorian MOLDOVAN
Table of Content
Chapter 1:
Pushups and Dips Complete Review and How They
Activate the Muscles
Chapter 2
Muscle Activation During Pull-Ups, Chinups and Various
Other Essential Variations like Rope Pulling
Chapter 3
Core Muscle Chains Activation During ABS exercises,
Leg Exercises, and During Pushups on Instable Surface
Chapter 4
Muscle Activation During Various Bodyweight Squats
Chapter 5
Muscle Activity in Sprinting Long and Short Distances
and on Different Intensities
PUSHUPS AND DIPS
One of the most frequent questions I've been asked in the past years
and that is also a huge concern everywhere on the internet is whether
basic bodyweight pushups and dips are truly effective in building the
upper-body muscles, more particularly the pecs, triceps and
shoulders.
Obviously, I am a naturally-built athlete, and I increased the size of my
chest almost exclusively through basic bodyweight pushups and dips
variants. I say almost because I also did, on occasion, weighted
pushups and dips. However, no bench press involved.
Below, I added a full and uncut workout video where I did weighted
dips and pushups to serve you as a weighted calisthenics workout
example. However, I remind you that weighted calisthenics represents
only a tiny fraction of my training as the rest is pure basic bodyweight
work:
Weighted Calisthenics and
Bodyweight Workout
Click The Play Button
Why Do Pushups Work In Reality?
As you will discover by reading the document, you will see that
everything has to do with the way muscles recruit and activate
when doing pushups or dips.
To clearly understand what muscles activate during pushups and dips
and to what intensity, researchers utilized electromyography (EMG).
Electromyography (EMG) is an electrodiagnostic medicine technique
for evaluating and recording the electrical activity produced by skeletal
muscles.
EMG is performed using an instrument called an electromyograph to
produce a record called an electromyogram. The document is all
based on scientific research, plus it has my added experience on top.
Once you understand how the muscles activate, it matters how you
dodge the variables such as tension, workout intensity, frequency,
total work volume, form, range of motion, speed or tempo, rest
and hand positioning. These are all things you will find out in this
document.
The following chapters are essential for you to read, take notes and
study them entirely because you will understand exactly how the
muscles work during various pushups and dips.
You will then know how to build your pushups and dips workout
routine in a very effective way to stimulate muscle and strength
growth.
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
KINETIC ANALYSIS OF
PUSHUP EXERCISES
A SYSTEMATIC REVIEW WITH
PRACTICAL RECOMMENDATIONS
"ResearchGate is the professional network for scientists and researchers.
Over 19 million members from all over the world use it to share, discover,
and discuss research. We're guided by our mission to connect the world of
science and make research open to all."
Source: Research Gate
Link: https://www.researchgate.net/publication/327071510_Kinetic_analysis_of_push-up_exercises_a_systematic_review_with_practical_recommendations
Pushup-based exercises can be used in performance assessments of strength
endurance for school-age children, military recruits, and elite athletes.
Recent studies have shown that a short-term, (i.e., eight weeks) pushupsbased training programme improves upper-limb maximum dynamic
strength in college baseball players (Carter, Kaminski, Douex, Knight &
Richards, 2007) and muscle-power performance in healthy college-aged
participants (Schulte-Edelmann, Davies, Kernozek & Gerberding, 2005). In the
same context, practicing pushup exercises has been shown to improve
sport-specific performance (Klnç, 2008).
Additionally, it has been demonstrated that six weeks of pushups practice
decreases shear forces, improves proprioception and dynamic stability and
enhances co-contraction and muscle recruitment. Previous studies have
proved that pushup exercises improve neuromuscular coordination
(Ludewig et al., 2004) and increase joint compressive forces and stability
(Calatayud, Borreani, Colado, Martin & Rogers, 2014).
The standard pushup is the most popular exercise. It
includes many variations through simple changes in
hand and/or leg positions. These variations affect the
upper-body muscle activation. Thus, it could be
feasible to design a whole strength-training
programme for the upper body using the different
pushup variations.
Pushups are an effective strength exercise that
can be easily used and integrated into a training
programme without any extra tools.
THE STANDARD PUSHUP
The load supported by the arms in the course of the pushup is largely
determined by the participant’s body weight and how it is supported on the
ground.
Overall, 75% body weight was supported by the upper-limbs during a
standard pushup when the elbows were in flexion, while the ground reaction
force reached 69% body weight when the elbows were extended during the
standard pushup.
The pushup speed did influence Peak Force, with a fast pushup
producing a greater force by a factor of 1.2 than a slower pushup,
at 43% and 35% of body weight. Additionally, it was observed by
Chou et al. (2011) that performing pushups at a slower speed
reduces elbow-joint loading. Therefore, to lighten the load,
performing a slow pushup may be recommended. However, at
lower speeds, there is greater activation in the upper-limb and
chest muscles.
Performing low-speed pushups is preferred for
greater muscle activation, and therefore, a slow
muscle contraction with sub-maximal resistance
can substitute for stimulation with high-intensity
resistance.
For example, suppose the overall resistance is low
relative to the strength potential of the athlete
(such as a strong trainee who cannot access extra
resistance and is performing standard bodyweight
pushups). In that case, low-speed pushups may
increase muscle activation and therefore be more
effective than faster contractions. Also, performing
low-speed pushups seems ideal from an injury
prevention perspective since there is less torque on
the elbow joints.
CONCLUSION:
PUSHUPS DO TRAIN YOUR CHEST VERY EFFECTIVELY!
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
FOR WORKOUT PROGRAMS:
www.oldschoolcalisthenics.com
When pushups are performed with the wrist and forearm in neutral positions,
forces are transferred with less joint stress. Finally, Polovinets et al. (2017)
recommended performing pushups on a neutral wrist or hand positioning to
prevent wrist ligament injury or pain:
"Here I used 20 cm
paralettes, but you
can also use smaller
pushup handles or
simply do pushups in
your fists."
THE SAFEST WAY TO DO PUSHUPS IF INJURED
The narrower hand position exhibited lower Peak Force or axial elbow-joint
force compared to the wider hand position.
The study of Chuckpaiwong & Harnroongroj (2009) revealed that a wider hand
position generates a higher peak pressure on the medial side of the palm,
whereas a narrower hand position induces a higher peak pressure on the lateral
side of the palm. Therefore, a wider hand position may be the best choice
when performing pushups to prevent hypothenar pain, while a narrower
hand position may be appropriate to prevent thenar or lunate pain.
FOR WORKOUT PROGRAMS:
www.oldschoolcalisthenics.com
The elevated-hands exercise involving the 61-cm box showed that, for this
position, where the elbows were in extension, the performer had an exercise
load of 41% body weight.
Pushups with the feet elevated produced a higher Peak Force than all other
pushup variations. Furthermore, pushups with hands elevated, and pushups
from the flexed-knee position produced a lower Peak Force than all other
pushup variations, with no sex-related differences in these pushup variations.
CONCLUSION!
The load supported by one limb ranged to 60% bodyweight for one-arm pushups.
Regarding the Peak Force parameter, the clap pushup imposed the highest
exercise intensity. Plyometric pushups achieved a higher propulsion rate force
without causing very high impact forces. Fast pushups and pushups with the
shoulder adducted resulted in the highest peak elbow flexion moments. The
pushups with less wrist and elbow-joint stress are the ones that adopt a neutral
hand position.
Based on my lifetime experience, I can easily relate and endorse the
ResearchGate review and conclusions regarding pushup kinesiology. Please
check their whole study if you need more details.
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
WORKOUT PROGRAMS & NUTRITION ON
www.oldschoolcalisthenics.com
Now that you have a little insight about hand and body positioning and
how pushups activate the muscles, here are two of my YouTube
workouts, uncut videos, where you can see a few pushup variations
discussed in the document, plus the volume, execution, speed, form
and range of motion:
500 Various Pushups
Bodyweight Workout
Click The Play Button
Chest and Triceps
Calisthenics Workout
Click The Play Button
MUSCLE ACTIVATION
DURING PUSHUPS
Source: National Center for Biotechnology Information, U.S. National Library of Medicine
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732391/
The triceps brachii and pectoralis major exhibited greater activation during
the narrow-base variant. The highest activation of abdomen and back muscles
was recorded for the Forward Pushup (20cm in front) and Backward Pushup
(20cm behind) variants.
The decent phase demonstrated the least electrical activity across all muscles,
with less marked differences for the abdominal and erector spinal muscles
because of their role as stabilizers.
Triceps Brachii
Pectoralis Major
Based on these findings, we suggest the narrow-base variant to emphasize
triceps and pectoralis activity and the Backward Pushup (BP) variant for total
upper body strength conditioning. The Forward Pushup (FP) and BP variants
should be implemented carefully in participants with low back pain
because of the greater activation of abdominal and back muscles.
Backward Narrowed Pushup
Key Points:
During the pushup exercise, hand position can influence the
electromyographic activity of different muscles.
A narrow hand position (hands together with the right thumb and forefinger
touching the left thumb and forefinger below the center of the sternum)
elicited greater activation for both the triceps brachii and pectoralis major
muscles.
Changing the position of the hands forward or backward can increase the
electromyographic activity of the abdominal and back muscles.
MOVE SLOWER ON THE DESCENT PHASE (ECCENTRIC PART) THAN ON THE
CONCENTRIC PART TO INCREASE THE MUSCLES' LOAD AND TENSION FOR A BETTER
ACTIVATION AND TO INCREASE TIME UNDER TENSION.
oldschoolcalisthenic
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Previous authors also focused on the effect that unstable surfaces could have
on muscle activity. They described the influence of hand suspension on the
abdominal and trunk muscles and quantified the resultant intervertebral joint
loading. Both trunk muscle activity and intervertebral joint compressive loading
increased with the standard pushup, creating a potential risk of overloading
the low back tissues in participants who cannot sustain such loads.
Similarly, Freeman showed that more dynamic pushups, such as the ballistic
version with hand movements, required more muscle activation and
produced a greater load on the spine, whereas placing labile balls under the
hands resulted in only a modest increase in spine load.
The introduction of unstable surfaces under the hands
does not seem to be an effective solution to increase either
muscular strength or endurance in well-trained, healthy
participants.
Kinematic data synchronization with EMG (electromyography) signals allowed
us to understand muscle activity during the whole exercise better. The most
active muscles were the pectoralis major, triceps brachii, serratus anterior,
and deltoideus anterior. We found a typical repeated activation pattern with a
higher EMG level as the ascend phase began and a lower level immediately after
the descent phase began. These data support the findings of Suprak et al, who
recorded a greater percentage of body mass supported by the hands in the down
position versus the up position.
If the aim of the athlete is to focus on the pectoralis and triceps muscles,
the narrowed-base is preferred. However, if total upper body strength and
conditioning is the goal, the Backward Pushup variant is preferred because
it challenges 7 of the 12 muscles.
The Backward Pushup and Forward Pushup variants should be used carefully in
athletes or patients with low back pain to avoid the possibility of spine overload
from a high activation of the abdominal and back muscles. In fact, considering
previous investigations, the high activation of the ES and latissimus dorsi in the
Backward Pushup variant and of the RA and OEA in the FP variant suggests an
increase in intervertebral joint compressive forces.
www.oldschoolcalisthenics.com
Forward Pushup
Backward Pushup
MUSCLE ACTIVATION
DURING BODYWEIGHT
DIPS & DIAMOND PUSHUPS
Source: ResearchGate
Link:
https://www.researchgate.net/publication/331477905_A_COMPARATIVE_ELECTROMYOGRAPHICAL_
INVESTIGATION_OF_TRICEPS_BRACHII_AND_PECTORALIS_MAJOR_DURING_FOUR_DIFFERENT_FREEH
AND_EXERCISES
Please read the whole research for more details!
www.oldschoolcalisthenics.com
Narrowed Dip Bars
MORE TRICEPS
Wider Dip Bars
MORE CHEST
This study compared the muscle activity of triceps brachii and pectoralis
major between four different freehand exercises.
Vertical dips (VD) produced the maximum voluntary contraction and maximum
muscle activation in the triceps brachial compared to the other three exercises.
Except for diamond pushups (DPU), all the other exercises reveals significant
differences with the vertical dips (VD), suggesting that VD are more effective in
activating the primary mover (Triceps Brachii) as compare to wider grip vertical
dips (WGVD) and back dips (BD) Similarly, WGVD produced a greater level of
muscle activity in pectoralis majoras compared to other three exercises.
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Old School Calisthenics
PUSHUPS
VS
BENCH PRESS
Source: National Center for Biotechnology Information, U.S. National Library of Medicine
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6728153/
Please read the whole research for more details!
Can You Really Replace The Bench Press?
I developed all of my pushing strength with various bodyweight
pushups to such an extent that I can also bench press quite
impressively. So how was I able to develop good upper strength for
bench press without even training it specifically?
Read more...
I do not possess footage with me doing bench press, but I have an
example of me doing heavyweight pushups with someone weighing 20
lbs more than me:
Click the "Play Button" to see the demonstration
How Is This Possible? Here is what
SCIENCE says:
Read the whole research if interested in all the details.
Long story short, 20 resistance-trained subjects executed bench
press and pushups with 4 different loads.
Bench press was executed at 50–80% of their assumed 1 repetition
max in steps of 10 kg, while pushups were executed without a
weight vest and with a 10–20–30 kg weight vest.
oldschoolcalisthenic
Old School Calisthenics
The main findings of this study demonstrate no differences in kinematics and
muscle activation between the two exercises and that the different loads had
the same effect upon both pushup and bench press in experienced resistancetrained men.
For coaches and athletes, pushups and bench presses for strength training can be
used interchangeably. By using a weight vest, pushups can mimic different
loads that are similar to different intensities in the bench press that can be
used to train strength demands.
Now, chest and triceps respond to bodyweight pushups and dips, as you found
out earlier, but you need to tackle a few hypertrophy components such as total
work volume, frequency, speed, control, range of motion, fatigue, lactic acid and
so forth. I recommend you check out my workout programs from the website, as
they are designed for this outcome:
www.oldschoolcalisthenics.com
The pushup and bench press are two popular exercises used to train upper body
strength. The selection of which exercise to use is largely dependent on
movement capabilities, the athlete’s goal, relative strength levels, and the
availability of equipment.
In bench press, a barbell and weights are necessary for training, whereas pushups
are in general performed with bodyweight as a load.
In training, both exercises are used, but bench press is mostly used to assess
maximal muscular strength, whereas pushups are mainly used to target
muscular endurance. However, by using elastic bands or weight vests in
pushups, it is also possible to increase the intensity (>80% of 1-repetition
maximum: 1-RM) so much that it is possible to gain maximal muscular strength in
advanced lifters because a similar amount of neuromuscular activation would
result in similar gains.
You can add multiple resistance bands or one that provides great resistance. It all
depends on how tough you want to make your pushups.
In the picture, I used a 10 kg (20 lbs) weight vest, but you can find much heavier
ones if you want.
For weighted dips, use a weight vest or simply add plates attached to a belt placed
around your waist.
Do Bodyweight Pushups Train the Muscle
Endurance Only? Did Scientists Miss
Something?
Yes, scientists indeed missed something, and that something is the lack
in self practical experience. Show me one who did only pushups and
no bench press for 5 years straight! It's the same with most pros like
bodybuilders, for instance.
Very few out there focused on bodyweight pushups exclusively for a
few years like myself. So I am entitled to a certain extent to assert
something here.
Although the studies and many professionals will say that bodyweight
pushups are more effective for muscular endurance, aka the ability to
do high reps, in reality, you can also build solid maximal and
dynamic strength.
Suppose you watched the video with me doing heavyweight pushups
with a training partner on my back. In that case, you'd know that I could
never do pushups at such enormous intensity unless bodyweight
pushups didn't prove to be effective in this regard too. Right?
However, I agree that I should specifically do pushups by supporting
someone's entires body weight on my back for further strength gains.
My strength is the result of years of doing basic pushups with
consistency every week for 1-3 times.
After doing
hundreds of
bodyweight
pushups, dips
and pull-ups.
Tips:
Do pushups and dips twice a week
Include around 4 different variants, even for dips if you will
Do over 4 sets per variation and up to 10 if you added only 2
pushup variants
A 12-20 rep range is sufficient enough to stimulate the muscles
Rest around 60-90 seconds between the sets
Do pyramids, circuits, classic sets & reps
Fully control the form, movements, and go throughout the whole
range of motion.
VARIOUS PULL-UPS
CHIN-UPS VERSUS PULL-UPS
SUPINATED GRIP:
PRONATED GRIP:
The chinup involves a palms-facing-you supinated grip on a straight bar.
The pull-up is a similar movement that uses a wider, pronated palms-facingout grip.
The pull-up is harder because there is less bicep activation in the
movement, meaning that your latissimus dorsi muscles are doing most of the
work. Pull-up bars are often found in gyms, outdoor recreation areas, or
available for purchase and can be mounted from door frames in your own
home.
These movements heavily involve the latissimus dorsi and biceps brachii,
which means that training this movement will get you a strong back and
strong biceps. A complex movement like this works your entire upper body,
but with heavy assistance coming from the forearms, shoulders, and
abdominal muscles.
Chinups and pull-ups might seem difficult at first but have a variety of
regressions for beginners. A negative chinup/pullup involves jumping up until
your chin is already at the bar and then slowly lowering yourself down,
performing the second half of the full range of motion. This backward version
of the movement lets you activate all the same muscles as you build the
strength to perform a controlled descent.
BICEPS BRACHII
To build foundational strength in the muscles that will be essential for
performing a chinup or pull-up, one can start with a dead hang. This involves
hanging from a bar with your arms completely straight and your back and
shoulders activated so that you are "actively" hanging with your muscles
engaged, not just dangling from your shoulder sockets.
www.oldschoolcalisthenics.com
Another way for people of any strength level to start performing chinups and
pull-ups is with resistance bands' assistance. This ventures outside the realm
of "bodyweight-only" workouts, but a band with ample resistance can allow
you to perform the full range of motion by reducing the overall load
being raised. This method will activate and strengthen your muscles until you
are strong enough to exercise without assistance. While this exercise can be
daunting to a beginner, anyone can build up the strength to perform pull-ups
with enough consistency!
Resistance bands can also be used to accrue more reps!
Once you feel a little stronger on the pull-ups, I invite you to try the following
PROGRESSIVE PULL-UP ROUTINE. It's an uncut, full video published on my
YouTube Channel.
There, you can see how to tackle various bodyweight pull-ups of different
difficulty, the pause, the rep and set range and so forth.
PROGRESSIVE CALISTHENICS PULL-UP WORKOUT:
CLICK TO PLAY VIDEO
RESISTANCE BANDS PULL-UP WORKOUT:
PULL-UP MUSCLE ACTIVATION
The following study can be found on ResearchGate:
https://www.researchgate.net/publication/311091421_Electromyographic_analysis_of_muscle_activation_during_pu
ll-up_variations
This study sought to identify any differences in peak muscle activation or
average rectified variable muscle activation during supinated grip (the ChinUp), pronated grip (the conventional regular Pull-Up), neutral grip (what we
know as Commando Pull-Ups) and rope pull-up exercises (a more difficult
variation).
Nineteen strength-trained males volunteered to participate in the study.
Surface electromyography (EMG) was collected from eight shoulder-armforearm complex muscles. All muscle activation was expressed as a
percentage of maximum voluntary isometric contraction (%MVIC). Over a full
repetition, the pronated grip resulted in significantly greater EMGPEAK
and EMGARV of the middle trapezius than the neutral grip pull-up. The
concentric phases (when you pull on the positive motion) of each pull-up
variation resulted in significantly greater EMGARV of the brachioradialis,
biceps brachii, and pectoralis major compared to the eccentric phases
(negative portions). Results indicate that EMGPEAK and EMGARV of the
shoulder-arm-forearm complex during complete repetitions of pull-up
variants are similar despite varying hand orientations; however, differences
exist between concentric and eccentric phases of each pull-up.
Pull-up variants
that result in
differing levels of
muscle activation
may inevitably
promote different
degrees of
strength adaption
in particular
muscles
Pronated grip pull-ups are superior in recruiting the middle trapezius
when compared to the neutral grip pull-up.
Peak and EMGARV of the brachioradialis, biceps brachii, middle deltoid, upper
pectoralis major, lower trapezius, latissimus dorsi and infraspinatus was
similar across all other pull-up variations. Furthermore, EMGPEAK muscle
activation appears sufficient to promote adaptation in the brachioradialis,
biceps brachii, latissimus dorsi and infraspinatus muscles, regardless of hand
orientation.
The degree of middle trapezius muscle activity during the pronated grip and
rope pull-ups indicates that these grip orientations may also promote strength
adaptation of the aforementioned muscle.
However, this was not evident for the supinated and neutral grip pull-ups.
Based on these findings it appears all four pull-up grips will elicit similar
strength adaptations when implemented in resistance training settings.
www.oldschoolcalisthenics.com
I bring all this information in front of you
because I want you to forget about
substituting pull-up exercises in case you are
doing calisthenics home-training. There is
simply no bodyweight exercise that could
ever replace the iconic pull-up.
If you don't have access to a pull-up bar,
trust me that it takes less time to install one
or improvise something at-home rather than
seeking out alternatives and studies to back
up the thesis that pull-ups could actually be
replaced entirely. You may need dumbells
and weights used similarly to activate the
forearms, biceps, trapezes, shoulders, and
back muscles in this situation. Some people
use resistance bands and gymnastic rings or
TRX.
Resistance Bands Pulling Exercises:
www.oldschoolcalisthenics.com
You should add these resistance bands exercises in completion to
standard pull-ups and not as a replacement. Pull-ups are the pillar stone
for developing great upper-body strength and muscles, and resistance
bands specific exercises merely add more volume for further stimulus
once you do not have the strength anymore for doing vertical and
horizontal pull-ups.
CORE EXERCISES
ABDOMINAL LAYERS
Transverse Abdominis
Located under the obliques, it is
the deepest of the abdominal
muscles and wraps around your
spine for protection and stability.
External Abdominal Oblique
Located on the side and front of the
abdomen.
Rectus Abdominis
Internal Abdominal
Oblique
Located under the external
obliques, running in the opposite
direction.
Located along the front of the
abdomen, this is the most well-known
abdominal, often referred to as the
"Six Pack".
BRIDGES
SHORT BRIDGES
BENT-LEGGED DEADLIFTS
FROG JUMPS
UPHILL OR STAIR JUMPS
UPHILL AND FLAT SPRINTS
UPHILL RUNNING
SQUATS / CROUCH WALK
PLANK / SIDE PLANKS
PUSHUPS / PULL-UPS
HANGING LEG RAISES / V-RAISES / TOES-TO-BAR
L-SIT HOLDS
SIT-UPS / CRUNCHES
RUSSIAN TWISTS / WINDSHIELD WIPERS
MOUNTAIN CLIMBERS
DEADLIFTS
HERE ARE MY
TOP CORE EXERCISES
HILL SPRINTS
TRAIL RUNNING WITH ELEVATION
LEG RAISES / L-SIT HOLDS
BRIDGES
HILL/STAIR JUMP
SQUAT VARIATIONS
Core Muscle Chains Activation
During Core Exercises
According to the National Center of Biomechanical Information, exercises with a
vertical starting position, such as the deadlift or squat, activate significantly
more core muscles than exercises in the initial horizontal position. This
systematic review aimed to evaluate the activation rate as measured by
electromyography of the ventral, lateral and dorsal core muscle chains during
core (trunk) muscle exercises. A total of 16 studies were included.
Bodyweight training relies on exercises like Hanging Leg Raises or Squat
Variations and different types of jumps that effectively activate the core
muscles.
The deadlift or weighted squats aren't bodyweight exercises. However, if you have
a barbell or kettlebell, are exercises worth doing along with bodyweight squats.
Nonetheless, I never suggest heavy deadlifting because it may not be safe for your
spine. These calisthenics movements don't only train your spinal muscles. You'll
also use your entire abdominals, and every time you'll aim to train your lower
back with squats and jumps, you'll always train your lower body as well.
Reference: https://www.ncbi.nlm.nih.gov/
ANATOMICAL AND
KINESIOLOGICAL REVIEW
RECTUS ABDOMINIS, THE SIX-PACK!
There are three horizontal tendinous creases that give the
muscle that “washboard” appearance on some individuals. The
muscle is enclosed in a sheath formed by the aponeurosis
(broad, flat, and thin connective tissues) of the other abdominal
muscles. The rectus abdominis flexes the spinal column,
bringing the rib cage and/or the pelvis toward each other, and
assists in sideward bending. The rectus abdominis is also actively
involved in stabilizing the trunk when the head is raised in a
supine (lying on back) position
THE EXTERNAL OBLIQUE
The external obliques are referred to as “opposite
side” rotators. Due to the muscle fiber
arrangement, when you rotate to the left, the
external oblique fibers on your right side facilitate
the movement. Conversely, if you rotate to your
right, the left external oblique fibers help with the
movement.
Source: University of New Mexico, https://www.unm.edu/
THE INTERNAL OBLIQUE
The abdominal internal oblique muscle lies below the external oblique muscle and
just above the transverse abdominal muscle.
The internal oblique muscles are “same side” rotators. Thus, if you rotate to the left,
the left internal oblique muscles facilitate the movement. When you rotate to the
right, the right internal oblique muscles help cause the motion.
Due to the fact that the lower fibers of the internal oblique muscles run horizontally,
they also are strong trunk rotators. Although most people think of the oblique
muscles as being only frontal muscles, it is important to note that their fan-like
fibers extend all the way around the sides to the lower back in much the same way a
corset fits a person.
TRANSVERSUS ABDOMINIS, THE DEEPEST LAYER!
The deepest layer of abdominal muscles,
the transversus abdominis, is not involved
in the trunk's movements. Instead, this
respiratory muscle plays an important
function in forceful expiration of air from
the lungs, as well as compression of the
internal organs.
WHICH TYPE OF CONTRACTION IS BEST FOR ABDOMINAL
TRAINING?
One way to add variety to your ab workout is to vary the type of muscle contraction
used (shortening, lengthening, and static). Doing a crunch, when you lift the torso
off the floor, the abs are shortening; whereas, in the trunk-lowering phase the abs
are lengthening. During hanging leg lifts, the abs are contracting statically and there
is no visible trunk movement. Sheffield & Major (1962) noted greater EMG activity
and muscle involvement in the shortening contractions compared to lengthening
contractions of the abs doing sit-ups.
DO YOU WORK THE ABDOMINALS WHEN PERFORMING
HANGING LEG LIFTS (RAISES) FROM A CHIN-UP BAR?
Although the hip flexors are the prime movers in bringing the legs up toward
the chest in this movement, the abdominals are statically (no movement)
contracting in this exercise. Several studies demonstrate conclusively the
involvement of the abdominal muscles in this skill (Flint & Gudgell, 1965;
Guimaraes, Auerlio, Campos, & Marantes, 1991; Gutin & Lipetz, 1971).
In the hanging leg lift, the rectus abdominis must rotate the pelvis posteriorly
and stabilize the pelvis to allow the legs to move freely toward the chest.
Since the legs are relatively heavy, the strain on the rectus abdominis is due
largely to its role in stabilizing the pelvis.
This exercise is quite strenuous for many individuals. Doing this exercise with
straight legs places a heavy load on the lumbar spine, making this a “high
risk” exercise for some individuals. Performing the hanging leg lifts with bent
knees reduces this risk.
IF YOU DO MANY ABDOMINAL EXERCISES, WILL YOU LOSE
ADDITIONAL BODY FAT IN THE ABDOMINAL REGION?
In a landmark study by researchers at the University of Massachusetts, it was
conclusively shown that sit-up exercise training does not decrease the
diameter of abdominal adipose cells, abdominal subcutaneous fat (skinfold
thickness) or abdominal circumference (Katch et al., 1984). Therefore, you
cannot use ab exercises to selectively lose abdominal fat. Instead, to reduce
fat content at a given body site, your total body fat will have to be altered.
Source: University of New Mexico, https://www.unm.edu/
www.oldschoolcalisthenics.com
CORE MUSCLE ACTIVATION WHEN
PERFORMING PUSHUPS WITH DIFFERENT
SUSPENSION DEVICES
Key Points:
Compared with standard pushups on the floor, suspended
pushups increase core muscle activation.
More stable conditions such as the standard pushup or a parallel
band system provide greater increases in DELT and PEC muscle
activation.
A suspended pushup is an effective method to achieve high muscle
activity levels in the ABS.
Gymnastic Rings
Slam Ball
Read the conducted study below:
Source: US National Library of Medicine
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/
TRX Suspension Trainer
VARIOUS SQUATS
The following study can be found on ResearchGate:
https://www.researchgate.net/publication/291817154_Muscle_Activation_Patterns_During_Different_Squat_Techniques
For the study, electromyography (EMG) electrodes were placed on the vastus
lateralis, vastus medialis, rectus femoris, biceps femoris, and the gastrocnemius of
the dominant leg:
Image Source: Research Gate
Bilateral squats are a staple exercise in most sports performance and knee
rehabilitation programs. Despite its popularity in gyms and sports medicine
clinics, there is little research on muscle activation patterns during an unloaded
bodyweight bilateral squat other than its use to strengthen the quadriceps.
Previous researchers (4,18,24) have noted high quadriceps activation and little
hamstring activation during the descending, holding, and ascending phases of the
squat, supporting the use of the bilateral squat for quadriceps strengthening in
rehabilitation and performance programs.
THE QUADRICEPS FEMORIS MUSCLE
The quadriceps femoris is a group of muscles located in the front of the thigh.
The Latin translation of 'quadriceps' is 'four-headed,' as the group contains four
separate muscles: the vastus lateralis, vastus medialis, vastus intermedius, and
the rectus femoris.
Standard Squats
Narrow Stance Squats
or
Close Squats
Long Stance Squats
or
Sumo Squats
This suggests that different stance widths do not change the use of the squat as a
quadriceps strengthening exercise, however they may help target adjacent
muscles. Another squat technique variation, the deep squat where maximal knee
flexion is encouraged, may result in increased gluteus maximus activation during
the ascending phase of the squat.
However, increased squat depth using relative loads may not increase gluteal
activation. Although the full squat may not increase hip involvement, poorly
performed squats have been associated with altered gluteal activation, indicating
that changes in squat performance may alter muscle involvement.
The main purpose for the inclusion of the bodyweight squat in training and
rehabilitation programs is to increase strength at the thigh, hip, and back
musculature. The activation patterns of the vastus lateralis, vastus medialis, and
rectus femoris during the control squat in this study are similar to those
previously reported, supporting that the squat exercise focuses on quadriceps
activation.
The results in this study support the notion that the quadriceps are most active
during the concentric phase of the exercise.
The results in this study also support that malaligned squats, both in the sagittal
and frontal planes, significantly alters quadriceps activation (see pictures above).
500 SQUATS WORKOUT VIDEO:
Here is how you
should perform
squats and also a
routine example.
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Old School Calisthenics
VARIOUS SPRINTS
The following study can be found on ResearchGate:
https://www.researchgate.net/publication/314119586_Muscle_activity_in_sprinting_a_review
The muscle with the longest duration of activity during sprinting is
the HAMSTRINGS.
This suggests the importance of the hamstrings in providing hip
extension forces to propel the body forward.
THE HAMSTRING MUSCLE
The hamstrings are a group of four muscles: the long head of the biceps femoris,
the short head of the biceps femoris, semitendinosus, and semimembranosus.
Although the squat is a widely accepted exercise to strengthen the thigh
musculature, sports medicine and performance professionals teach a variety of
techniques, most commonly changing the stance width and depth of the squat.
Foot abduction driven by hip rotation and stance width generally vary among
practitioners and practice, however no significant difference in quadriceps
muscle activation patterns have been noted when comparing narrow and
wide stance and varying foot positions.
However, increased adductor longus and gluteus maximus activity during a
wide stance squat has been reported.
The results demonstrated a focus on the leg muscles, with over 70% of the
muscles analyzed in the upper leg.
This is consistent with the use of tethered and data logging EMG systems and
many sprints being performed on treadmills.
Through the recent advances in wireless EMG technology an increase in the
studies on high velocity movements such as sprinting is expected and this should
allow practitioners to perform the analysis in an ecologically valid environment.
While many studies have examined applications of EMG in gait (while walking),
relatively few have examined muscle activity in sprinting. This could be due to the
many challenges associated with gathering accurate EMG data in sprinting.
For sprinting analysis, wireless systems are particularly useful since they do not
constrain the movement and facilitate ecologically valid data capture, such as the
athlete sprinting on a track rather than on a treadmill in a laboratory setting.
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Old School Calisthenics
Method
The review (enter the ResearchGate document above) was limited to articles
where sEMG data was collected on participants performing maximal sprint
trials.
Sprinting was defined as any distance up to and including 400 meters, with
only the maximal velocity part of sprinting being included in analysis (speeds
above 7 m/s).
Participants
204 participants (73 sprinters, 47 distance runners, 26 recreational runners, 12
footballers and 46 mixed sports or unknown) were tested with 11 ±5 participants
per study.
MUSCLE ACTIVATIONS AND TIMINGS IN SPRINTING
Image Source: Research Gate
https://www.researchgate.net/publication/314119586_Muscle_activity_in_sprinting_a_review
The results demonstrated a focus on the hamstrings and quadriceps muscle
groups in the papers reviewed.
77 muscles were analyzed in total across all the articles reviewed. Of these, 35% of
the 77 muscles analyzed were quadriceps, 27% were hamstrings, 25% were calves,
8% were gluteal muscles, and 5% were TA. Over 70% of the 77 muscles analyzed
were the upper leg muscles with less than 30% of those analyzed being from the
lower leg muscles.
CALF MUSCLES
Gastrocnemius
Achilles
Tendon
Tibialis
Anterior
Soleus
Risks when Sprininting
The risk of injury may be increased with an increase in speed and due to muscle
fatigue. Hamstring strain injuries are likely to occur at the muscle belly during the
late swing phase.
Early identification of injury risks in athletes will highlight the possibility of muscle
imbalances or incorrect running biomechanics. This in turn, may help prevent
the risk of a more serious injury or reoccurrence due to non-optimal running
biomechanics or training methods.
These studies noted that there was increased muscle activation due to
muscle fatigue in submaximal conditions. Fatigue in the muscles was also
correlated with an increase in the duration of the muscle activation.
For coaches and practitioners, there is a need for early recognition of the onset of
fatigue levels that may precede injury and therefore place an athlete at risk.
Long endurance sprints, such as the 400 meter, were performed in some
studies to consider the effects of fatigue. These studies observed that EMG activity
increased as the sprint progressed. Increased contact times in the latter half of
the run could be as a result of the increasing number of slow-twitch fibers
involved as the fast-twitch fibers fatigued.
When we run long distances at an easy pace, we use slow-twitch muscle fibers,
and when we sprint extremely fast, we use fast-twitch muscle fibers. As we
fatigue, we recruit all the muscle fibers.
The timings of muscle activations provide important insight into the muscles'
functions throughout the gait running cycle. During the braking (early stance)
phase, agonistic and antagonistic muscles co-contract to facilitate
stabilization (The hamstrings are the agonist and the quadriceps are the
antagonist).
For example, the calves and the hamstrings in the braking (early stance) phase
contract simultaneously with the Tibialis Anterior and Rectus Femoris
muscles, respectively. During the flight phase, when the knee is in a flexed
position, there is minimal activity observed in the hamstrings and the calves. The
Rectus Femoris (RF) is active in the early swing phase and contracts eccentrically
for hip extension and knee flexion.
There is no activation of the Rectus Femoris during the concentric
contraction in the forward flexion of the thigh. However, in the late swing
phase, there is activation in the RF as the leg extends in preparation for the
ground contact. The Rectus Femoris had a more important role as a hip flexor
than a knee extensor. The Tibialis Anterior muscle is also active earlier in the
swing phase to keep the foot in a dorsiflexed position throughout mid swing to
late swing phase. It is then activating in preparation for the ground contact when
it takes on a stabilization role alongside the calves muscle group in the braking
phase. All muscle groups shown are active in the late swing phase in
preparation for ground contact and then in the early stance phase in a
stabilization role.
Last Reflections
from
coach himself,
Adorian Moldovan
Thank you for taking the time to read and study
the document I put together for you.
All the credentials belong to all these great
researchers, and please do seek more
information by accessing the links I placed inside
the pdf.
All the information presented is SCIENCEBASED, and my practical experience of over 15
years in sports and fitness backs up
everything these scientists state.
I began early as a professional swimmer. I've also
coached, mentored, and helped many people
improve their fitness and aesthetics using
bodyweight training and athletics and guided
them in their nutrition too. Moreover, I work with
a 9-year-old national champion at under 10 at
tennis. I am her physical preparator, so my job is
to understand tennis's biomechanics to improve
her game while I enhance all her fitness abilities
such as endurance, leg power, body strength,
flexibility and so on.
I am also into running long distances such as marathons and semi-marathons.
There was a time when I used to run over 20 km on the hills and mountains,
gaining over 1000 meters in elevation. Plus, I played a lot of soccer too and did
gym and lifted for a few years back when I was in highschool (Now as I am writing
this text, I am almost 31). I have experience in bodyweight training (calisthenics)
for over 6 years, and I can also perform Street-Workout advanced moves such as
Muscle-Ups and Levers or walk in my hands.
The reason why I am telling you all this is because I want to help you improve your
fitness and make you believe that compound bodyweight moves such as squats,
sprints, running, pushups, dips, ab exercises, pull-ups and a few of their essential
variants, is enough to build great athleticism, flexibility, power, strength and a
naturally muscular physique.
So far, everything I did was attained naturally, through hard work and
sweat. It will take you perhaps years to work on a totally new physique, but
it is worth it.
Now that you know exactly how bodyweight moves recruit and activate the
muscles and to what extent, it is a lot easier to understand what you are training
for and whether calisthenics is efficient in working on the whole body muscles.
Your weekly and monthly training plan should include the exercises I wrote about
here. If you need help in getting a personalized workout plan or need to know
more about my eBooks, please visit my website or email me at
oldschoolcalisthenics@gmail.com.
I also invite you to follow my official Instagram account and join my YouTube
subscription for videos, photos and the newest content, as well as updates of my
in-progress work.
www.oldschoolcalisthenics.com
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