Have You Made This BIG Mistake?
Here's a quick fitness quiz for you:
1. How many push-ups can you do with excellent form?
2. How many chin-ups can you do with excellent form?
3. How many bodyweight full squats can you do with excellent form?
Now have a look at your answers. If you aren't able to do 50 push-ups, 10 pull-ups, and 50 bodyweight full squats you might want to re-consider your workout plan. (If you can, congrats!)
The BIG mistake many people make is progressing to free-weight (or machine) exercises BEFORE they can do bodyweight exercises.
Perhaps you think bodyweight exercise is too wimpy for you. If that's the case, I'd like to present you with the following challenge:
The next time you are in the gym, leave the weights alone. Do the following bodyweight only workout. The rules are simple: (1) Use strict form. It's a good idea to bring a workout partner to keep you honest; (2) Time your rest with a timer; (3) No cheating.
Squats: Do 5 sets of 20 reps taking 2 seconds to lower yourself (go DEEEEEP - butt to calves) and 1 second to rise up. Rest 30 seconds between sets.
Rest 3 minutes, then do:
Chin-ups: Do 6 sets of 10 reps taking 3 seconds to lower yourself (elbows completely straight at the bottom) and 1 second to rise up (chin over bar - no sticking your chin out!). Rest 30 seconds between sets.
Rest 3 minutes, then do:
Chin-ups: Do 5 sets of 20 reps taking 2 seconds to lower yourself (chest to floor) and 1 second to rise up (elbows straight). Rest 30 seconds between sets.
That's it. 16 sets total. The entire workout should take just under 30 minutes if you do it exactly as shown.
If you get through it all and wake up the next morning with no soreness and a sense of boredom, then feel free to go back to your old workout.
If, however, you wake up the next morning wondering why you're so sore, or why you weren't able to complete such a simple looking workout, maybe you have been making a mistake.
The good news is, the mistake is easy to correct.
The even better news is that once you CAN complete this workout you'll probably be more fit than ever before.
And then you'll have some new tools in your toolbox to help you reach your fitness goals.
Sometimes what seems wimpy is actually just a case of mistaken identity.
Good luck!
David Berman, MS, PT, COMT, CSCS
www.marvtec.com
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This article assumes that
This article assumes that everyone who uses machines can handle their body weight, but that's just not true. The great advantage of machines or weights is that you can start as low as you need to and then go up. Before I started using the ab machine at the gym, I was unable to do a full sit-up, but with the machine, I was able to increase the weight a little at a time and develop both the form and the strength to handle bodyweight. Now, I'm applying the same principle to my upper body. Now, this might be particularly helpful for me because I have cerebral palsy, but I think the basic idea applies to everyone, particularly beginners.
Solid Point
Jaia,
Good point. What your comment suggests is that exercise often challenges us to progress so that our bodies can respond and improve in function. And a great benefit of machines is the ability to provide a reduced load (or even de-weight as with assisted pullup or dip machines).
I guess the point I was trying to make was not to skip doing bodyweight exercises just to "get to" do bench presses. In my experience, people too often forget about how valuable bodyweight exercise can be.
Thanks so much for your comment!
David Berman
www.marvtec.com
Thanks David!
For your feedback. Always good to hear from you. Looking forward to any future healthy advice you can share with the MFT fans. Thanks again! - Dave C, MFT Member since the beginning!
Thanks Jaia
We truly appreciate you taking time to offer some great feedback on MFT! You are an inspiration to many I am sure so keep it up! We look forward to hearing from you again soon. - Dave C, MFT Member since the beginning!
Matt Furey
My fiance got serious results doing Matt Furey bodyweight exercises. He also aggravated a weak knee doing "furey squats" (also called hindu squats). Like anything, he should have been more careful and attentive to the stress he was putting on his knees. I was skeptical when he stopped lifting at the gym in exchange for a furey workoutk, but I have to say his quads, biceps, chest and tricpes really popped with this approach!