Body weight exercises on off-gym days?

  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 1:50 AM GMT
    So MSUBioNerd made the following observations on his Fitocracy account:
    BioNerdBlindingly obvious discovery of the day: doing pushups and pull ups on your day off from weights makes you incompetent when dealing with weights the following day. From now on, day off from weights means either cardio or nothing, not body weight stuff. Ow.


    I said:
    meReally? Because the off-days are the only days I can do the body weight stuff like push ups and pull ups. I try to do the pushups on the day before back/bicep day, and pull ups before chest/tricep day.


    And he said:
    BioNerdI did pushs and pullups yesterday. Today, when I went to the bench press, I could barely get the bar off the rack, at a weight that just a few days ago I did multiple sets of 6 reps with. I am therefore waiting until tomorrow to deal with weights, and we'll see if I have the motivation and capacity to do the next set of pullup and pushup requirements.


    So who's right? (I did my chest day yesterday and I did my Week 5/Day 3 of the 100 pushup workout today, and I feel fine for tomorrow, which is back/biceps day)
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 6:16 AM GMT
    q1w2e3 saidSo MSUBioNerd made the following observations on his Fitocracy account:
    BioNerdBlindingly obvious discovery of the day: doing pushups and pull ups on your day off from weights makes you incompetent when dealing with weights the following day. From now on, day off from weights means either cardio or nothing, not body weight stuff. Ow.


    I said:
    meReally? Because the off-days are the only days I can do the body weight stuff like push ups and pull ups. I try to do the pushups on the day before back/bicep day, and pull ups before chest/tricep day.


    And he said:
    BioNerdI did pushs and pullups yesterday. Today, when I went to the bench press, I could barely get the bar off the rack, at a weight that just a few days ago I did multiple sets of 6 reps with. I am therefore waiting until tomorrow to deal with weights, and we'll see if I have the motivation and capacity to do the next set of pullup and pushup requirements.


    So who's right? (I did my chest day yesterday and I did my Week 5/Day 3 of the 100 pushup workout today, and I feel fine for tomorrow, which is back/biceps day)

    I say it depends on what your workout routine looks like. Today was supposed to be my chest/triceps day, but I was sick so I decided to just stay home and do push ups instead. In a situation like that I say it's fine. If your chest/triceps day was on Tuesday and you decided to do push ups on Wednesday I'd say you're over-training and your not allowing your body to recover from the previous workout.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 6:21 AM GMT
    I think it would depend on your routine, how hard you are working out, and possibly other factors. It's usually best to give each muscle group a day off in between workouts. If you're doing pushups to the point of complete muscle failure, then you probably aren't going to recover fast enough to do bench presses the next day. If you aren't working out that hard, then you will still have enough strength to work out every day.

    People recover at different rates as well. Diet may play a role too.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 7:08 AM GMT
    A break is a break... If you're working the muscle the next day in depth, why wear it out with body weight exercise? Muscles need rest to rebuild... Muscles don't care if you tear them up doing body weight exercise or free weights...
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 11:03 AM GMT
    ThePenIsMyTier saidA break is a break... If you're working the muscle the next day in depth, why wear it out with body weight exercise? Muscles need rest to rebuild... Muscles don't care if you tear them up doing body weight exercise or free weights...

    ok so as long as my body weight exercises don't precede or follow the gym day that's working the same part, I should be fine?
    Eg pull ups
    chest/tricep day
    rest
    back/bicep day
    push ups
    traps and shoulders
    legs
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 3:22 PM GMT
    q1w2e3 said
    ThePenIsMyTier saidA break is a break... If you're working the muscle the next day in depth, why wear it out with body weight exercise? Muscles need rest to rebuild... Muscles don't care if you tear them up doing body weight exercise or free weights...

    ok so as long as my body weight exercises don't precede or follow the gym day that's working the same part, I should be fine?
    Eg pull ups
    chest/tricep day
    rest
    back/bicep day
    push ups
    traps and shoulders
    legs

    That sounds better since you're giving your body a couple of days rest between your pull up day and your back/bicep day. 2 days really isn't a lot though so I suggest that you don't go hard on the push up and pull up exercises. Maybe just do a couple of sets of each.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 27, 2011 3:38 PM GMT

    Maybe it's just me, but isn't it logical that body-weight exercises are still resistance workouts? The resistance is your own body weight. The same rules should apply.

  • Alexbit

    Posts: 3

    Nov 10, 2011 5:08 AM GMT
    Its great read for me and newbies who do exercise in the gym.,
    Much useful tips for me and all bodybuilders also,.
    Chino hills boot camp
  • Bowyn_Aerrow

    Posts: 357

    Nov 10, 2011 7:46 PM GMT
    The workout itself does NOT build muscle. It actually breaks muscle down.It is the rest period after the workout that the real growth of muscle takes place.

    The reality is that the workout itself is shredding the muscle, even reducing the over all mass of the tissues and fiber as dead and dying cells are sloughed off having been rudely ripped from their happy little homes.

    The work out injures the muscle. It rips the tissues and fibers apart. It is the 2 days after the workout that the real muscle building takes place, up to a month can pass for some people and muscle growth is still taking place even without the workouts.

    Tissues 'scar' after injury. Break a bone, and the bone will heal thicker, tougher, and denser than it was before the break. Rip the skin, it will heal tougher, thicker and denser than before the rip. Shred muscle and they will heal tougher, thicker and denser than before the shredding.

    The only difference between muscle building workouts and other forms of injury is that the resulting injury is more on the cell level than the macro level, thus you can 'lose' scar tissue if you stop pushing the muscle with more than average strain. Even then its not a complete loss, the muscle fiber will always bear the mark of the injury of workouts.

    If you do not allow those muscles to heal between each workout, then what you are doing is constantly injuring and re-injuring the muscle, shredding it, ripping it apart and not letting it repair and 'grow'. Not only will you have less gains, you are running a much higher chance at serious injuries, not only to the muscle but ligaments, bone, cartridge, etc.

    Most people do well with a day on day off routine, some people actually respond better with 1 day workout and two days off. Different bodies react differently. the golden rule of working out everyday other day is based on the average person. More and more body builders are finding that their optimal off time is closer to three days than two. You will have to judge for yourself, thus keeping a log of your gains, how you feel before, during and after a workout is important.

    Split routines, were you work your upper body one day and the lower body the next are 'OK'. while they usually mean you are stressing the part of the body you worked out the day before, its not as bad as working the same muscle(group) day after day.

    Doing hard labor day after day does not give the body time to recover. While you may not be working that muscle exactly the same pumping iron over push-ups, you are still working that muscle. Give it a break, let the fibers and tissues heal.

    There is even a some medical concern between doing daily cardio (jogging, treadmill, jump rope) and doing weight lift routines in some cases because the guy just pushes too hard, never allowing full rest for the muscles to recover. Over stressing the body without it being able to heal properly is most likely one of the causes why so many 'healthy' people end up having a massive heart attack in their mid40's - they over did it, allowed for no rest and recover.

    Edit: corrected some (not all) typos.
  • TheAlchemixt

    Posts: 2294

    Nov 10, 2011 8:01 PM GMT
    Just listen to what your body is telling you.