How Gymnasts Build Huge Muscles (JACKED GYMNASTS!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. What is it about gymnasts that allows them
to get the level of muscularity that they’re known for? Particularly in the fact that they
don’t spend a lot of their time in gyms lifting weights. As a matter of fact, most
of their time is spent on skill work, or doing bodyweight training to improve their skill
work. So check out this clip of this gymnast making
a pretty regular transition for them and see if you can spot what you think it is that’s
attributing to their gains. Now, if you’ve ben watching me for any length of time you
know that I’m a big fan of tie motor tension. Tie motor tension is one of those factors
that can allow us to build muscle. But is it what’s causing the muscle growth
that we know and find in gymnasts? It’s not because if you think about tie motor tension
I could take a band right here, put it under my feet and get into a curl position. I have
tension here on my biceps, but is this enough to cause a growth in overload, certainly to
the degree that you see in the gymnast? It’s not. What about eccentric? You saw a lot of eccentric
transitioning between movement and movement here. Well, we know that eccentric training
and overload is a great way to cause the muscle damage necessary to spark new growth. However,
I will say that again, an eccentric overload can happy in any exercise. I could be experiencing
an eccentric load, again, right here with this band, and as I come down this is an eccentric
contraction. Again, this is nothing, but is it a stimulus
to cause new growth? It’s not. So that’s not the answer. There’s isometric components to
gymnastic, but I could do an isometric like this and hold my hands together as hard as
I possibly can. Is this going to cause muscle growth in my body? It’s not. So what you have
to notice is that the one key element of a gymnast training program is the transitions
between movements under high loads. So what am I talking about? Well, I put together
a couple transitions that I actually work on and do in my training. It’s just a way
to kill two birds with one stone and create a more efficient movement pattern and the
exercises kind of blend together nicely. More so, it demands that my body has complete control
under high levels of tension and able to move my own body through space throughout that
tension. I call that a dynamic isometric because we’re
having a lot of holding exercises, but we’re doing transitions between them. So if you’ll
look first at this lever raise into an L-sit pull up, then into a swiveling L – to the
right and to the left – this is a much different movement than if you tried to do any of them
in isolation. That, I think, is the key for why gymnasts are as strong as they are. There’s tie motor tension, there’s eccentric
training, there’s isometric components, and there is this transitioning between all those
elements while having to have complete control of your body and core and plug up the energy
leaks that lead to these immense amounts of growth. I carry it over to another move here
as well. This one is a dip, combined with a plus – the plus is great for the serratus,
for our shoulder blades, for the strength of our entire shoulder girdle – and I can
go into a gymnast ab tuck, which allows me to pull my pelvis up high using only my abs. Then I can come back down again and I proceed
into another dip, back into the plus, and back into that gymnast ab tuck. So now we
have a pushing movement combo, and we have a pulling movement combo. Now, these are hard.
These are not easy. I don’t expect you to be able to run out and do these same exact
transitions. I’m going to come up with more of these transitions for you, but the fact
of the matter is, I believe it’s this combination of those elements I talked about, placed into
transitions that creates the level of muscularity that gymnasts see from their training. Now if you can’t do any of this, but you want
to start to at least experience what I’m talking about, then dial it back a little bit. Go
back to that dip position and put yourself in a position of the plus. So engage all those
muscle of your shoulder girdle, get your core activated, plus yourself out, you should feel
it in your chest. I’ve talked before about having your shoulder blades be pressed. Now
do this backward and forward bicycling. What you’re doing is you’re experiencing this movement
of your body under tension. You’ve got this isometric position held and
you have to move your body around and through that. You feel how much different that feels
from all the muscles that you just engaged by forcing yourself to control it as your
bodyweight drifts forward and as your bodyweight drifts back. As your bodyweight drifts forward,
and as your bodyweight drifts back. It is a major difference in how it feels as opposed
to just holding it in, or if you’ve been doing dips by themselves. Same thing can happen here on the pullup bar.
You’ve probably seen this before. I’m not trying to do this in sync with music, or anything
like that. That’s not what this is about. This is not choreographed. I’m just trying
to place my body and move it through space, transitioning through space, while I have
my legs moving and holding this pullup position. Yeah, I’m going up and down into a pullup,
but that’s not the focus of the exercise. It’s more about engaging the muscles and then
moving through it. So guys, I hope you’ve found this video helpful. Start figuring out
ways that you can experience that transitioning in some of the exercises you’re doing. As
I’ve said, I gave you two of the more advanced ones here. I’m going to give you some more
here in the future, but the main point is, if you’re looking for a bodyweight training
program that uses nothing but your own bodyweight and creates the overload needed to create
muscle growth; I’ve got you covered there. That I know. That’s our ATHLEAN0 program over
at ATHLEANX.com. It’s a six week program that uses no equipment at all. Just your own body
and space to allow you start building some serious muscle. All right guys, I’ll see you back here in
just a couple days. I hope you’ve found this one helpful. Make sure you leave your comments
and let me know whatever else you want to see here with our bodyweight Wednesday videos. See you.

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