how to differentiate between strength and endurance

[fanman.]

How do you differentiate between strength and endurance training when doing bodyweight exercises (pushups, situps etc.)?????????

[Sanitarium]

Those are tricky exercies to judge strength, because you're lifting the same weight each time.

[fanman.]

I mean how do you make an exercise different so that it is for endurance instead of strength, or strength instead of endurance?

[Sanitarium]

The same thing applies really, because you need to lift progressively heavier weights to improve your strength, and your bodyweight is always gonna be more or less the same.

What you can do is try inclined pressups, ie. rest your feet on a chair, and do pressups off the floor, so that you're actually lifting more of your bodyweight. You can do inclined situps too off the edge of a bed or something if you have a friend helping but generally it's best to do them on some proper gym equipment.

[nethken]

I have been readin a lot about this mainly from sources such as mattfurey www.mattfurey.com.... good site.

He says that despite the notion that high reps only produce endurance, reallly they produce strength also. I cant explain it.

but em i guess u can make bodyweight exercises harder by say using one arm, or using less fingers to support you. Also there are exercies like handstand pushups which are real tough.

I dont think u need added weight to increase resistance... i have resolved that until I can do a one fingered handstand pushup, I aint touching weights......

[Sanitarium]

I dont think u need added weight to increase resistance... i have resolved that until I can do a one fingered handstand pushup, I aint touching weights......

although you're not adding to your body's mass, the weight will increase if you do things like incline pressups, because more of your body is above your hands...etc

[nethken]

yes obviously the weight is increasing, but i was refering to adding external weight....

[fanman.]

Handstand pushups, eh? I can't even do a handstand

[Tom Yum]

Handstand pushups, eh? I can't even do a handstand

Remember to take your keys and change out before you do them

[nethken]

hahaa yeh.... and make sure u dont fall on ure head like ive done in the past....ouch....

[Tom Yum]

Straight Answer

I mean how do you make an exercise different so that it is for endurance instead of strength, or strength instead of endurance?

The key is in the number of repetitions you do. If you can only do a certain body weight excercise for 5-8 reps, you are building strength. If you can do up to 12 you are building some strength, but improving muscle size and general conditioning. If you can do more than 15 reps, you are building endurance.

For the endurance excercises, you can build speed endurance or limit endurance. If you do as many repititions as possible in 1 minute, you are working on speed endurance (like punching a heavy bag as fast as possible with good form). If you do as many repetitions as possible at a comfortable pace, then you are building your endurance limit.

[FormerSensei]

This is an interesting topic. Is it possible to constantly gain in strength with just bodyweight exercises?

I had a Master back in San Diego who was a pretty big guy (kind of in the chubby sense) who told me thathe never did any weight training.

I personally enjoy lifting weights, but I'm afraid I've been working on a physique more than anything else.

[nethken]

hi,


it is an interesting topic indeed, and one im currently trying to learn more about! I have seen a lot of evidence for bodywieght exercises increasing strength - Matt Furey advocates them, apparently all the old time wrestlers used em, Indian Wrestlers traditionally used variations of calisthenics, Russian wrestlers use em... and then take a look at shaolin monks! I have seen a shaolin monk do a 2 fingered handstand...its amazing. Also check out a dvd called 'thug workout' the guys on that are massive! and they claim to not touch weights.

oh, and also, in certain prisons, convicts arent allowed access to weights, but it doesnt stop em training. and u could also check out Harry Wongs theories in 'DYnamic Strength', Charles Bronsons book 'solitary fitness' and also the good old Charles Atlas stuff....

theres a lot of evidence out there for bodywieght exercises increasing strength. Im currently experimenting to see.... actually, i have a bit of a wager, after 3months approx of doing calisthenics.. i said to my mate, it would be enough to allow me to deadlift my own bodywieght haha.

a common theme i have heard from people advocating calisthenics is that, it promotes conditioned and useful muscle and strength, rather than counterfiet, flashy muscles......

[FormerSensei]

I'll have to check out that thug workout. I read that book you referenced was authored by Charles Manson instead of Bronson. Yikes!