Bodyweight resistance - gymnastic rings

  • transient

    Posts: 472

    Jun 30, 2017 12:34 PM GMT
    Anybody else use gymnastic rings to develop strength and mass?

    I mix free weights with gymnastic rings for my workouts but struggle to develop much in terms of ability on the rings.

    I can do most of the static holds and push/pull exercises, but only seem to make gains in terms of the number of reps/sets.

    Originaly, a year or two ago I was using Coach Summers Gymnastic Strength pdf book but its not easy reading or very obvious how to make real progression with the holds and moves.

    Can anyone recomend any other resources to use (please no youtube or video - i cant stream) that are simplistic in approach but give good results?


    Feel free to post anything related here too.
  • Posted by a hidden member.
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    Jun 30, 2017 2:06 PM GMT
    It's been years since I've done any gymnastics... Not since my teens... But I always hated the rings.

    My coach back then used to tell us though that the gymnastics equipment would not build you, but only demonstrate your strength and control. You need a well balanced cardio and weight workout, and an exceptional diet to get the build you want... I don't think workouts on the rings will help. .. But they will show off your strength and form the more you practice on them.

    Good luck.
  • IllithidMN

    Posts: 3

    Jun 30, 2017 9:08 PM GMT
    I've been weight lifting since 2010 with very little results in terms of strength or technical gains. I've improved somewhat over the years but not by much. This past summer I decided to try something different to see if it would make a difference, so I landed on Body By Rings by FitnessFAQs. Not much money for the program and equipment so I went for it.

    I am currently in week seven of the 18 month program and I've found that ring work demands proper form. I am now able to do things I haven't been able to do in the past simply because the rings forced me to distinguish between good and bad form. I've noticed significant changes in the musculature of my arms as well as a result of the time under tension.

    I love training with rings, it brings something fresh and more importantly concrete to my training.

    I don't know if others who are considerably more accomplished with weight training will find use for rings, but as someone who does a considerable amount of pilates and full body exercises as a full time ballet dancer, rings provide natural movement patterns to build strength in the arms that connect deep into your center.

    Once my 18 weeks are up I will take a step away from them and start focusing more on bench press and overhead press to see if I can increase the overall volume.
  • galant506

    Posts: 38

    Jul 13, 2017 9:51 AM GMT
    transient saidAnybody else use gymnastic rings to develop strength and mass?

    I mix free weights with gymnastic rings for my workouts but struggle to develop much in terms of ability on the rings.

    I can do most of the static holds and push/pull exercises, but only seem to make gains in terms of the number of reps/sets.

    Originaly, a year or two ago I was using Coach Summers Gymnastic Strength pdf book but its not easy reading or very obvious how to make real progression with the holds and moves.

    Can anyone recomend any other resources to use (please no youtube or video - i cant stream) that are simplistic in approach but give good results?

    Feel free to post anything related here too.


    If you can do most of the static holds already you must have made achieved a incredible level of ability already. Are you talking actual gymnastics moves or just the exercises like cross fitters do on sets of rings?

    Actual Gymnastics rings moves like Cross or Maltese take a very long period of targeted training to achieve as a basic static skill and even more time if those moves are done from an entry movement (eg swing, roll, lever, kip etc directly to strength position which is significantly harder).

    People that are moderately athletic can get entry level moves like front lever or press handstand by working certain exercises (like plank holds) that don't actually require the rings. A lot of the drills/exercises should really be checked by a coach to see if you're doing the correct form/technique throughout as poor technique will halt/hamper progress.

    Lifting weights will not help with any of it.

  • transient

    Posts: 472

    Aug 08, 2017 4:12 PM GMT
    JonSpringon saidIt's been years since I've done any gymnastics... Not since my teens... But I always hated the rings.

    My coach back then used to tell us though that the gymnastics equipment would not build you, but only demonstrate your strength and control. You need a well balanced cardio and weight workout, and an exceptional diet to get the build you want... I don't think workouts on the rings will help. .. But they will show off your strength and form the more you practice on them.

    Good luck.


    Thanks for the advice Jon.

    Everywhere im reading on this subject says serious weight training would be detrimental to gymnastic development and that a gymnast builds their body as their training and strength develops.

    This is why im at a plateau - my workouts are just not effective to make my body grow and develop.

    I know it seems counter intuitive but heavy weights are not the answer.
  • transient

    Posts: 472

    Aug 08, 2017 4:18 PM GMT
    galant506 said
    transient saidAnybody else use gymnastic rings to develop strength and mass?

    I mix free weights with gymnastic rings for my workouts but struggle to develop much in terms of ability on the rings.

    I can do most of the static holds and push/pull exercises, but only seem to make gains in terms of the number of reps/sets.

    Originaly, a year or two ago I was using Coach Summers Gymnastic Strength pdf book but its not easy reading or very obvious how to make real progression with the holds and moves.

    Can anyone recomend any other resources to use (please no youtube or video - i cant stream) that are simplistic in approach but give good results?

    Feel free to post anything related here too.


    If you can do most of the static holds already you must have made achieved a incredible level of ability already. Are you talking actual gymnastics moves or just the exercises like cross fitters do on sets of rings?

    Actual Gymnastics rings moves like Cross or Maltese take a very long period of targeted training to achieve as a basic static skill and even more time if those moves are done from an entry movement (eg swing, roll, lever, kip etc directly to strength position which is significantly harder).

    People that are moderately athletic can get entry level moves like front lever or press handstand by working certain exercises (like plank holds) that don't actually require the rings. A lot of the drills/exercises should really be checked by a coach to see if you're doing the correct form/technique throughout as poor technique will halt/hamper progress.

    Lifting weights will not help with any of it.



    Thanks for the indepth reply and echoing the idea that heavy weights are not the answer.


    When I wrote in my OP I was talking about the exercises that develop the strength through stages, not that I can complete all the moves ! I am very much a novice.

  • transient

    Posts: 472

    Aug 08, 2017 4:23 PM GMT
    I came across this book today -
    Get Strong
    The Ultimate 16-Week Transformation Program For Gaining Muscle and Strength—Using The Power Of Progressive Calisthenics

    By Al Kavadlo and Danny Kavadlo

    https://www.dragondoor.com/eb91/


    Downloaded it for 9$, seems great value against the cost of a personal trainer for a 16 week program.

    Seems easy to follow, im feeling motivated and rehung my gym rings ready for tomorrows work out (resting today with aching shoulders from yesterdays weights).
  • transient

    Posts: 472

    Aug 13, 2017 1:12 AM GMT
    I am loving this workout routine.

    The first days exercise was getting to know the exercises and movements and reminding myself how important good form, full range of motion and always being fully in control.

    After the first day that seemed easy, I was amazed to feel DOMs the next day throughout my body - triceps, shoulders, upper and lower back, abs and core, calfs, hams and glutes!

    The second workout was yesterday and the same exercises but ramped up quite a bit in terms of length of holds and numbers of reps.

    Im still feeling that all over body glow and strain as all the muscle groups are working to rebuild themselves.

    Tomorrow will be my second rest day as im having a small holiday.

    I will be straight back on it Monday.

    Feeling strong and confident that I can make some big leaps in progress following this regime.

    I highly recommend this programme.