In Season 2 Episode 13, Dr. Bubbs sits down with movement expert Dr. Steven Low to talk bodyweight training. Over the past decade gymnastic-based training has surged in popularity and in this episode, Dr. Low will discuss the principles of bodyweight training, exercise progressions and training frequency for beginners, intermediate and advanced, how to overcome roadblocks and plateaus in bodyweight training, How to perform a 1-arm push, 1-arm chin-up and awesome tips for achieving a free handstand, as well as some great warm-up and prehab work before you dive in with both feet. Tons of great tips and insights from Steve!
Lay-Ups From This Episode
1) Bodyweight training uses changes in leverages to change intensity of the exercises.
2) For beginners, at least 3x per week yields the best results and more intermediate to advanced trainees can increase to 4-5 sessions weekly.
3) Hypertrophy with bodyweight training is more apparent in the upper-body versus the lower body compared to weight training.
The “Big Rocks” - Steven’s Tip
Consistency and discipline are the key. (If you’re missing workouts, you won’t progress successfully)
About Dr. Steven Low PhD
A former gymnast, coach, and the author of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) and Overcoming Poor Posture. Steven holds a Bachelor of Science in Biochemistry and Doctorate of Physical Therapy from the University of Maryland. Steve has spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition. His unique knowledge base enables him to offer numerous insights into practical care for performance and injuries. Stay connected with Steven on Instagram.