If you want to gain strength, build muscle mass and be functionally fit you may think that you have to choose between body weight training vs weight training. There are definitely both positive and negative aspects to both methodologies but I don’t think that it is an either/or thing. Depending on what you want to get out of your training, one or the other may be the best way to go. More than likely the best option is a combination of the two.
[Don't feel "boxed in" on having to choose between body weight training or weight training. Here's an example of a very nice, balanced look. He probably used both to develop his body and so should you.]
Do Body Weight Training Anywhere, At Anytime, For Free.
Using your own body weight to train will help you increase your strength and functional fitness, not to mention your cardiovascular endurance. Through exercises like push-ups, pull-ups, sit-ups and squats you’ll increase your strength and transform the look of your body. Those exercises will also help you in the real world by giving you a solid foundation of fitness in everyday life. There are literally hundreds of exercises that you can do with only your body and a little space to do them in. Mastering your body weight takes years of hard work but the benefits far outweigh any obstacles you’ll encounter on the journey. And the best part is that it costs you nothing to use your own body to do these exercises.
Use Weight Training To Build Muscle Mass And Gain Strength.
Weight training is a must if you want to build muscle mass and gain strength. Many scrawny kids have built their bodies up using weight training because it works. Exercises like back squats, dead lifts and the bench press have transformed many weaklings into powerhouses. The only things that you need are the equipment or a gym to do the training in and the ability to stick with it. You won’t get big and strong overnight, but over time your concentrated efforts will pay off. Eventually your muscles will grow and you’ll get more visually appealing. Taken to the extreme, weight training becomes the art of bodybuilding.
Train Both Ways To Get Maximum Results.
For a well rounded physique and functional strength, I believe that you have to use both body weight training and weight training. If you are involved in organized sports you probably will train with weights at some point. You’ll increase your performance and lessen the chance of injury just by being stronger. If you are a beginner or not as strong as you want to be, body weight training may be the place to start. You’ll quickly build up some base strength and get on your way to being functionally fit. In the end though make sure that you choose a training program that suits your individual needs.
I’m trying to cycle between the two. In Winter ( like now) I’ve reduced cardio and lifting heavy and low reps. when we start to come into Summer I’ll increase cardio and do metabolic body weight training and hopefully this cycling will give me a very good around lean and muscular appearance
Raymond
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Raymond,
I’m doing more lifting now (Visual Impact) but I still mix in some body weight training. It’s good to do both and the body weight stuff does have a tendency to humble you!
David
I am not a fan of the gym, so bodyweight exercises are just about perfect for me. But since I know how important strength training is as well, I throw kettlebells into the mix, which are the ultimate in minimalist weight lifting.
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I have been following Visual Impact for the last four months, with incredible results I might add! I also love doing body weight exercises too. I really like to train outside in the summer because of the great weather. I actually did a little of both this year, but mainly in the gym following VI. I fear that I will regret not doing more body weight training this summer, once it gets cold again!
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I do not have the time or interest in going to the gym but I came across a book recently that has proved to me that using solely body weight exercises does build muscle and burn fat. “You Are Your Own Gym” by Mark Lauren has 111 different body weight exercises which can be varied for all different fitness levels. You can adjust them as you desire to build the physique you want. Lauren used this type of exercise regimen when he was training U.S. Special Operations, and it has proved itself repeatedly. Body weight exercises are more effective because they work several muscle groups at once, opposed to weight training where you isolate certain muscle groups at a time.
I like to cycle between weight training and bodyweight exercises to surprise my muscles. I’m going to spend another month doing the bonus phase of Visual Impact and then move on to Combat Conditioning for the next few months.
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I’ve been following Visual Impact and I am a month away from being finished and I think I will take a month off from the gym and spend some time doing body weight exercises. I think you’re right a good balance is the key to success. I read some different workouts that I’ve been wanting to try and I think you’ve inspired me to it.
Thanks man!
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I do a combination of both things. Doing lots of high-rep bodyweight work can really help improve your strength training, and vice versa.
-Drew
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Drew,
I do both too. Sometimes it’s fun just to do bodyweight stuff and other times it’s good to see how much weight you can throw around.
David
David, an excellent, balanced blog post. I agree with your points 100%. I also have found that we humans really do need to change our routine from time to time. We can get into a rut mentally and physically and a change of scenery, whether back into the gym or out of it does a body good.
I think what’s appealing to me about a body weight exercise program is that it it truly convenient. Anytime, anywhere, where ever you go, there you are. Your own personal traveling gym. The only thing limiting you is your own creativity.
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David,
Right now, I’m doing mostly weight training. But I like to mix in one day a week of body weight exercises only. It doesn’t have to be anything fancy. Pushups and pullups are some of the best body weight exercises you can do.
Alykhan
Great post, i personally do both. I weight train regularly (3-4 days a week) and I perform body weight circuit training in between. With my diet, i continue to increase muscle mass pretty easily and stay pretty lean as well.
Alain @ get strong fast´s last [type] ..Get Strong Fast – The Secret to Increased Strength and Muscle Density
I personally think that the answer is both! Bodyweight training is so often undervalued. I always do dips, chin ups and pull ups as part of my weight training routines as they are fantastic muscle builders.
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Agree. I’m doing mostly bodyweight training now and plan to focus more on weights in January when I start Visual Impact.
Darren
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I normally like to use weights, but sometimes I can’t make it to the gym. In that case I use my light weights and do some bodyweight exercises.
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