Gymnastics coach here, firstly gymnasts use almost exclusively body weight conditioning. It’s important to remember that most of the gymnasts in this video started gymnastics very young, sometimes three or four years of age. As a coach I don’t have my guys touch weights until they are at least 13 years old, but they will start doing body weight strength training the first day they start gymnastics. We have specialized workouts specifically for the skills in gymnastics. Gymnasts do not train to get a particular esthetic result, we are looking for the strength to do the necessary skills. For instance I have level 9 gymnasts at my gym who have been training to get a cross for over two years now but they are no where near the required strength yet. About once a week we do “ring strength” where I give out conditioning for the skills you see on the rings this is mostly cross pulls, dips, muscle ups, and press handstands. There are some things you can do with weights to help your rings, but very few gymnasts actually do them, and too much weight training can harm your rings. Most of the strength gymnasts develop for the rings is from doing strength training on the rings. Gymnastics is a completely different sport to something like body building so it’s very hard to compared the two. The most important difference in my opinion is that the gymnasts body is a side effect of the training and is never considered a goal during their career. We also train to use the full body in most of our strength training, so isolating is not really seen when working out. You’ll see gymnastics normally break their workouts down to legs, arms, and core. They will then do body weight workouts to develop these parts of the body. Pommel horse is also mostly core with some triceps. I could go on for a while about this, but I’ll stop before this comment gets any longer. I don’t mean to be rude or disrespectful but this video clearly doesn’t have a good understanding of my sport so it might be better to do more research and then reupload otherwise this is really just spreading misinformation.
Lol doesn't matter, dude still racked 1mill views. Pretty impressive for doing basic googling and making a video on a subscribers question. There's plenty of people that put way more time, money, and energy into their videos and still only get like 30k views. Whatever this guy is doing, he's doing it right.
Sonicloud 777 not necessarily, a lot of gymnast are short yes, but one of the great things about gymnastics is theirs six events and each one has a specific body type that suits it best. For example pommel horse hugely favors taller people due to the slower swings they need to generate
Because they arnt just developed they are OUT OF PROPORTION meaning something they are doing is really building their Biceps in an ultimately effective way and bodybuilders could benefit from knowing the secret..
+toothgains They do have a special diet, (drug free). they make body builders look amateur because of the style of training they do as well. Body builders usually take the stable load and lift. what these guys do would be torture to body builders i know.
@@Surgicaldamage gymnasts have an advantage that the oneas who win Olympic train really early They start as children putting in the calisthetics and routine probably dont get the muscle pump but the tone When puberty hits BOOM
I've been lifting for 37 years. Competed bodybuilding and powerlifting. The one thing I learned. If you want aesthetically pleasing muscle hypertrophy it is all about time under tension. These guys experience extreme time under tension. Powerlifters do not and generally have a completely different development. When I switched my training from 5x5 to 5x12, I built a physique. Peak, bellies and denseness.
Sooo, I don't get it. Wouldn't you want the outcome of a powerlifter instead? If you have big biceps but are not strong like a powerlifter, than what is the point? I know there are people with big muscles but truly lack strength. But if goal overall is to be strong, wouldn't you go for powerlifting FIRST, than work on the definition?
Correct time under tension is everything, Thats why I always train with the if you can move it you can use it philosphy, plus i hold the weight as long as humanly possible after ive hit failure, its how I got my calves from 11 to 17 inches. Crazy time under tension.
Being able to hold those "weird poses" (like the Iron cross, Planche or Maltese) is what gives gymnasts big arms and shoulders because those skills are really intense on those muscles. They train to achieve and perform these type of skills and the side effect is that they get this muscular physique. I'm a gymnast myself btw
Isn't the biceps also greatly activated during the planche so that it doesn't rip? Because I always tought this was the case, especially with planches were your fingers are pointing backwards
It's more than that. The perfect stretch, warm up, rest, nutrition, and workout routine is why gymnast have beautiful Greek god like physique; the true definition of calisthenics!
@@moodman1151 the brachialis is activated when your fingers are pointed sideways. Also yes there's tension on the long and short head of the bicep when your fingers are pointed backwards. You should go to @calisthenicmovement channel if you want a better and more deep understanding to whatever fitness related questions you have.
According to Coach Summers, you guys have those well developed biceps thanks to straight arm work (missing in bodybuilding) like the poses that you mentioned
I'm confused though, the video states that these guys must exercise their arms very often, but then the gym tells you to only have an arm day per week or else you'll overtrain and lose muscle...
Wrong, it's core, core, core and more core. Then delts followed by back and biceps. The secret to their strength really is that they train the joints and stabilization muscles, especially around their shoulder blades, elbow, wrist and shoulders to an extent that is unparalleled in other sports. If you really want to take anything away from gymnastics (and i highly recommend this by the way) train your core the way gymnasts do and you will get a much nicer abdominal, serratus, oblique, lower back development than any bodybuilding routine. It will make your core strong as fuck.
Some can. Nile Wilson has had some bodybuilders on his channel. Now, the ones who were actually good had a background in diving, so they had a foundation of functional movement to build on. The pure bodybuilder was very poor at even fairly simple movement.
Clarence Kennedy and Jujimufu are two large bodybuilders just off the top of my head that are more mobile than the average fit person. They both do lots of acrobatic tricking. A quick search on TH-cam will bring up plenty of their videos.
Gnarly amounts of discipline. My bro owns a gymnastics center. It's crazy. Lil kids walking around on their hands, six packs and lil dudes doing flips off of spring boards. It's a trip.
DannewK Nope. As you can clearly see from the pictures in this video, they'll be bigger, stronger, more powerful and more flexible than you and your phil heath bench press routine.
yous gon git dem cheeks took my nigga No they aren't moron. They get tested regularly. Some have been banned in the past, which is proof that they take PED regulations seriously.
Cope Grizz you should watch the next Olympics man, at least try to catch a few of the events. It’s watching the pinnacle of human evolution, the brink of what is currently possible. Super fucking interesting to watch these psychos who have trained 8 hours a day since they were 5 (sometimes younger than that) finally put their expertise to the test. Gets me super jazzed up man
How can someone be into strength and bodybuilding and not be a fan of the Olympics, they are the strongest people in the world competing against each other 🤔
High reps and muscles under tension for long periods of time. That is a recipe for size and shred. Look at a woman figure skaters legs. My Dad has never worked out but he has changed tractor tires for 40 years. That steel belt reinforced rubber is stiff. If you try and make a pry faster than the rubber will flex your bar just jumps out. It can take 30 seconds of constant tension with slow movement to move the tire iron 24 inches with your hand to move the bead of the tire 2 inches. Between that and swinging a 12 pound hammer on a 2 foot long handle Dad is big and strong and in good shape. He is still a beast and he is 65 years old. I guess in the end there is no way to look like you work hard without working hard. If you want to be big and strong earn it. When you have a tire that weighs 500-800 lbs. and you bend over and stand it up then roll it over to the machine and push it up the side of the rim that will tie in with total body strength. I have seen him squeeze pliers so hard that the handles broke. Not many guys his age are still being called big guy by a lot of people. He has earned his size and strength. He loves to eat meat, potatoes, green veggies and drink milk.
tdej80 It's funny that you mention tractor tires, because guess what: many European strongman competitions do in fact incorporate flipping a tractor tire over (several times over a specific distance I believe) as one of their disciplines.
Men from your dad's generation had higher levels of testosterone than those of today. The shite they put in tap water and all the preservatives and additives in food today leaches your test. away. They were just a stronger breed in general. Sounds like he's still youthful for his age - good on him!
The double front biceps pose hanging from rings is actually easier than making that crucifix, the horizontal belly down plank is one of the hardest positions to do, it all has to do with leverage, the further your hands are away from your body the harder a static position gets. For this sole reasson you will see that gymnasts especialy on rings are very short, with short arms, on average they are 5'3" or 1,6m. Yuri van Gelder, a top gymnast on rings from the Netherlands, is only 5"3"where the average dutch male is 6'1". This short lenght enhances the muscular look they have, especialy the arms. For a 6' male most of the routines these top athletes do would be impossible, the force needed having the same proportions as the 5'3" athlete between lenght, arm lenght and muscle size goes up proportionaly for arm lenght but by the third power for the proportional larger body (and thus muscle size), so it is 1.125x for the longer arms but also 1.43x for the bigger body. this means the 6' athlete, being 1.125 times as tall must be 1.6 times as strong to perform the same routines, but this means there is a mismatch between muscle mass which is 1.43x more and needed strenght which is 1.6x more (1.125x1.43), so there is a physical disadvantage. Yuri van Gelder weighs 63kg /139lbs, while that 6' male having similar body proportions had to weigh 101kg/222lbs, the extra muscle mass needed to be 1.6 times as strong would raise his weight even more, and so there is a point where a human is too tall to overcome this physical disadvantage
I did gymnastics and we never really used weights other than ankle weights for abs sometimes and dumbbells for preacher curls if we needed to strengthen our elbow ligaments. We developed muscle because we used them so often. We practiced about 12-16 hours a week on skills. For olympians it’s 30-36 hours. I also believe that because there are a lot of power movements to move us up, around, through the air, etc., and under control with good form, that we have very well developed type II fibers along with developed stabilizer muscles that may not be trained as well as only weight training might. The bicep also helps contribute to shoulder flexion, and swinging on both bar events, rings, and pommels require changes in shoulder angle while under full body tension, so that probably helps develop the arms too, despite the arms being straight. Straightened arms and body also increase the radius which adds more torque, meaning more force output is needed to do the same movements, yielding greater results.
From my experience I workout back and biceps on a same day and my biceps reacted great when I started doing more pullups and started doing chinups. I know every body reacts different but the golden spot for me are weighted chinups for 3-5 reps.
The thing you did not mention was straight arm leverage. That is the thing that most other fitness people are not incorporating and could benefit from. Yes they also do rope climbs and weights. But you should search the term straight arm leverage to get a better understanding of whats going on.
Yes, this is the main factor that differentiates gymnastic training to body building. Ring pull ups play their part, but it is the straight arm strength required in their skills that contributes most to the significant bicep development.
No, they don’t do any bodybuilding routines. Bodybuilding and strength classical training they decrease their skill. Also, they have a lot of core strength. Instead they train up to 6h/day, 5-6 days/weeks. Ok, I talk only from perspective of Romania gymnastics team, in US could be different.
There was this girl in my 6th grade class who was INSANELY STRONG compared to everyone else, even the boys. We later found out that she took gymnastics her whole life
I simply do pull-ups with different hand variations-and already I see a difference. Biceps sore af for days if you do enough. I did like 8-12 sets of 6-8 reps. Squeezing and holding and focusing only on my biceps to do the work instead of my back and the lats still gets work. It works!! 👍🏾👍🏾
Male gymnasts also have well defined latissimus dorsi muscles. They do a lot of static exercises to strengthen the muscle groups and move into dynamic exercises which are usually a part of the routine that is performed. I think it's an awesome workout.
Keep in mind many of these guys are about 5'4. Gymnastics is a sport that selects short muscular or short mesoporphic types. How guys 6'0 or over in gymnastics? But one thing for sure, chins/pulls build bigger arms.
They are short because they train from a young age a lot of hours a day, and gymnastics puts a lot of stress on the joints, that can stunt or decrease growth in childs
An easy answer: Gymnasts (especially on still-rings) use biceps really really much to keep their arms safe and powerful in locked out position. - I'm just a Calisthenics athlete, but my training routine is almost static-skills (on rings, bars) and i know that. - You guys just go on the rings and do Dips exercise with fully locked out on top. You will understand that.
The elite gymnasts I know.... including an Olympic bronze medalist, do not work out with weights at all... I’m wondering where you got that information from?
Hi I second that... Know a couple of amature level gymnasts and they told that their coaches forbid them from doing any kind of gym training, and restricted their non-gymnast workout to freehand calesthenics. Weight lifting always carries a risk of injuries which for a young gymnast can be career ending catastrophe.
When I was in high school i had the pleasure to meet "The Lord of the Rings", Jury Chechi, italian gymnast and gold medalist at Atlanta '96. Very short man but Jeez was he jacked!
On gymnastics arms do all together: big volume, long time under tension, high intensity, high frequency, explosive movements, functional and non functional movement, that's why they are so developed
Gymnastics was really good to me, and I just quit a few months ago and started wrestling. Gymnastics got me a pretty lean physique and really helped me out in wrestling
We essentially train our legs and shoulders the most, throw in some arms now n again, but majority of our rugby training in the gym is legs and shoulders
His legs are pretty tiny, just a little bit bigger than the rest of his body. If we're talking football CR7 is the best example. He is lean but his legs are a lot buffer than the rest of his body
Great topic! However please do note that a lot of these moves (iron cross for example) are extremely demanding for your tendons (especially bicep). Take it slow and follow the progression to let your tendons get used to these positions.
Alot of gymnasts won't be doing a bodybuilding routine like was mentioned in this video, you can look this subject up pretty quickly on google. Their absolute priority is only to use the muscles and equipment they will be using in competition, the only time I've seen weight lifting mentioned is when the athlete is not strong enough to perform certain routines.
@@8G00SE8 thing is even if gymnast would start lifting he she would be so good at it Imagine a squat for instance. Easily using core to brace and balance/suport a load without flexing (the bad flex) It may not be a large weight but imagine the form being perfect
I was a gymnast in high school and later started bodybuilding. There are a few reasons for the muscular development of Olympic gymnasts and specifically their biceps. Both rings *and* high bar play a role. Even though the arms most often stay extended in high bar, the biceps sometimes play a role and continuously play a stabilizing role. BTW, pommel horse and parallel bars develop the shoulders. When you first start, just holding yourself up in the correct position on the pommel horse for a minute straight puts a massive burn in your shoulders. There are a few other factors in their muscular development. 1. Genetics, 2. Height, and 3. Time. Every Olympic gymnast was born with the genetics to be an Olympic gymnast. If you are not born with those genetics, then you will never be in the Olympics. Good genetics for gymnastics include a short stature and the ability to put on muscle in the necessary areas. As we know from bodybuilding, it's easier for shorter guys to look bigger. Taller guys have to add a lot more muscle to look big. And Olympic gymnasts are short. They typically range from 5'2" to 5'4". Their excellent genetics allow them to more easily add muscle, and that muscle is being added to a short frame which will make them look even bigger. The other factor is time. Most, if not all, Olympic gymnasts started training between the ages of three and five. Over time, as those with inferior genetics dropped out, others stuck with it. By the time they hit puberty and their testosterone rises, they are already very accomplished and doing moves that require a great deal of strength. When the testosterone boost hits, bam, the muscles have explosive growth. By the time they get to the Olympics, they have been training for almost twenty years. Also, they train for several hours every day. I was a low-level amateur and we trained 3 hours per day, 4 days a week. Olympic gymnasts train 4-8 hours a day, 6-7 days per week. That is some serious volume training. Therefore, many hours of almost daily training over twenty years allows Olympic gymnasts, who have superior genetics and a short stature, to display extraordinary bicep development.
Wan Wan I don't get why many people like Blaha's workout and take his advice. We're talking about Jason blaha right? The guy who look like shit and talk bad about athleanX
geoopa Overtraining isn’t as scary as you seem to think it is. Technically yes if you absolutely annihilate a muscle every single day doing the same thing you may “overtrain” but gymnast don’t just do the same thing everyday even if it’s the same event all 6 of them have infinite complexities.
LOL. i can't remember the last time i saw a less informative video. love how this guy seems like he just noticed men's gymnastics for the first time in his life, LOL lol.
A lot of it has to do with their isometric exercises involving extreme straight arm tension. I do some ring workouts, and doing type writer pull ups, for example, is extremely stressful on my biceps and elbow joints. You can then get an idea as to how they build such mass in their arms after doing all that for hours every day.
You could have looked at different holds such as the Maltese, planche, iron cross, Victorian cross, and handstands to better understand the muscle groups utilized.
I have been doing street workout (calisthenics) sice I was a kid. I'm still doing it, but I train at the gym as well. From my experience I have to say that "secret" of the big biceps calls hammer curl. Doesn't matter if you are using the rings or the bar. Any pull up that works like a hammer curl will help you develop your biceps. This is why gymnastic guys have big biceps. The big part of movements that they perform on the bar or ring its a hammer curl equivalent movement.
From my one season as a gymnast, working only Still Rings, I can honestly say that as a very slender guy, this event and the training behind it, definately built me up. Some training involved were hand stand push ups on parallel bars (w/ a spotter) and up against a wall, along with standard push ups or bench pressing, and other weight lifting that would focus on similar movements. Also, gave you great abs as well. I was very toned, lean and fit at the end of the season,and the babes liked it as well. Love Still Rings, P-Bars, and Floor Ex the best when watching the Olympics.
Hey Nick, Love the video. Just wanted to clarify something. I know that some of the high level gymnast do use some weights, but I would venture ti say that the majority of their development comes primarily from bodyweight training. My daughter was a state champion at 12 years old, and everywhere we went people would comment on her muscular developemnt, and her best friend, had even more of a build than her. Talking to the coaches, I asked about some of the older girls and the boys. It was explained to me that most coaches discouraged weight training because of a fear putting on muscular weight that would hinder movement ( the lighter the better). The other thing is even at 11, my daughter was training 4 hours a day 5 to six days a week, so there was no time for weight training, and the upper level gymnast were already there training when we arrived. It's pretty embarrassing to hear, 40 year old dad's standing around talking about how they'd love to built like there 11 and 12 year old daughters
also pommel horse take alot of wrist strength too. but thk u for this video u reminded me that my dad used to do this before i was born and he was good at it and showed me how to do some b4 when i was young AF in 1984...ah memories..thk u nick.
Nice video. Consider adding ring dips in addition to ring pullups. For the iron cross, which you called a crucifix, is chest strength. Not bench press chest strength, but the ability to not rip apart while holding the iron cross. Another important aspect for nearly all men's gymnastics is extreme core strength.
I roomed with and hung out with elite collegiate gymnasts during my college years. Not once did I know of any of them lifting weights (which I was doing) like you said at 5:14 in the video. I'm not saying that no gymnast ever lifted weights, but I can attest that of the dozens of guys that I knew over the years, not one ever entered a weight room to lift as a part of his training. They got all they needed during their gymnastic workouts and training.
Straight arm strength, I know it sounds weird, cause when the arms are fully extended you would expect the triceps to be working instead of the biceps, but its actually simple physics. Take a look at the Iron Cross: what does gravity wanna do to your already fully extended arms? It wants to hyper extend them and basically break the elbow joint, and since we wouldnt want that to happen, the Biceps are forced to fully activate even though they are on their weakest position. This provides such a huge stimulus for growth to the biceps that they end up getting huge. Combine this with the fact that they do a lot of volume with all the routines practice and the result makes sense.
The rings are where it's always been at for men's gymnastics! Where do you think they got the 'muscle up' from, and whatever the crossfit people do, and the street workout calisthenics guys. From men's gymnasts from the rings and parallel bars.
Bodybuilding routines are not a part of men's gymnastics conditioning. They actually avoid weight training, because they know that the excess muscle weight gained from such training will have a negative impact on how the gymnasts perform their skills. You should have talked to some gymnasts before making this video, Nick.
Seriously, that's why I stopped focusing on weight training, it gives you a false sense of security about your fitness, and it also makes you dependent on a gym membership and special training to hit all the muscles and whatnot. To each their own, I am not knocking conventional "bodybuilding" (or powerlifting, etc) techniques or training, and I am not knocking weights cause I do think some weight lifting is natural and necessary (like squats and dead lifts to develop the posterior chain, since that's what we evolved to be able to do on two feet!). However, the "myths" of modern weight training must be dispelled. The ancient Greeks didn't have a bench press and look the physiques they exemplified thousands of years ago.
@@patricioansaldi8021 don't be afraid of nocking on the bodybuilding bullshit culture, fucking regards acting like experts like weights have been here forever. I'm reading a book, looking this video to confirm a point, and try spreading some critic thinking to this hole retarded movement of bodybuilding and what it is doing to the health of everyone. Don't be afraid to defy the status quo.
I was on crutches for 6 months after a severe lower body injury playing hockey. At the end a gymnast friend of mine commented on how big my arms and shoulders had gotten. I knew they were getting stronger to compensate but when I really gauged it they had grown over 1.5 inches. My arms are not "big" but after 6 months basically walking everwhere on my upper body......they BLASTED OUT. From 15" to almost 17. Nuts how the body makes thise jumps.
They are short and they build that muscle over 10 years. Watch some junior gymnasts. They have only a little more muscle compared to other kids their age, but they are shredded.
Rings skills like back lever, maltese, and iron cross require a very strong bicep contraction while the elbow is extended and the bicep is stretched. This puts a load on the biceps that can't easily be replicated with barbells or dumbells and it is believed by gymnastic coaches that this is what stimulates the unusual bicep development in rings specialists.
Gymnasts are some of the most impressive athletes imo. The complete control over their body and movements they do is amazing. My little sister did gymnastics for a long time and when she was 10 years old she was doing flips and bar movements that I could never even think about trying today. I think it should also be noted that most of the gymnasts are pretty short as well.
First thing I think of when I think of men’s gymnastics *is* the rings. They’re doing high caliber calisthenics every single day. No brainer that they’ll have that body. Also their core is ridiculous.
I plan on becoming a pro gymnast later in my years. The floor routine is a grounding experience.. Rings are incredibly important to me and It's crazy how it develops physique in these guys.
Nick, I know I’m late to comment but I’m an ex-gymnast and no, we do not use a body building routine on the side. We train hours on end using rings, pommel, and all gymnastic elements. Skill training takes a long time to learn. That’s what we spent our time doing rather than wondering how our physique looks.
Time under tension. These static holds that are targeting the biceps puts much more intensity and volume on the biceps compared to any other exercise. Also not only do they get time under tension, they mix in with this explosive movements. So all of the muscle fibers are worked. Compare this to a routine where you have very little time under tension, such as an Alphadestiny routine, and you will understand why alpha destiny has such small biceps compared to a gymnast
It’s called nucleus overload. Just look at the guys in the prison when they get out. They look better than most body builders. All they do is pull ups dips and push ups. Try it everyday and you’ll see what your body do.
If you take a close look at the typical training of a gymnast, you'll see that the big difference with any other "weight lifter" is in the isometric principle, the gymnasts make a large use of. Their pull-ups last - each - 6-7 seconds, with at least 5 secs in isometric equilibrium. This explains why they are able to keep static postures for a long time (on the rings, mainly): their bodies are conditioned to use ALL muscles involved in the effort, in a "resistance" isometric coordination. Therefore, as well as the other muscular groups, their biceps are accustomed to explosive force AND isometric resistance. Most apparently, this shapes their biceps the way you observed.
Point 1 - Gymnasts are short. 5' 7" is considered tall for a Gymnast, and most ring specialists will be under 5'5. This is because being short (and light) gives you a mechanical advantage in poses such as the Crucifix/Iron Cross, and during movements like multiple somersaults. A lot of muscle mass compacted onto a short and lean frame is will always look more impressive, much like in bodybuilders. Point 2 - To develop their physiques they predominantly use progressions of bodyweight exercises to increase the *leverage*. Think doing a push up on your knees vs on your toes. Now imagine working up to a push up without your feet on the floor! (Aka planche push up) The entire time you're doing this exercise your biceps are acting to stabilise the elbow and shoulders. There is no "rest position" at the top and the bottom of this exercise, so the muscle is under tension the entire time. Point 3 - Top level Gymnasts train multiple hours per *day* not just per week. Men compete in 6 disciplines, women in 4. For each discipline there a certain mandatory elements they must complete; for rings this includes strength holds, hand stands, swings and a dismount. So they need to split there time between conditioning, skill training, and working on theither routine *for each discipline*. That's a lot of time. For anyone interested in good pictures, Google Ivan Ivankov's "back double Bicep" on rings, Yuri van Gelders (the guy in the thumbnail) and Yuri Chechi's gold medal routine from Atlantic 1996
I found that doing alot of HIIT cardio (Bike, Crosstrainer, Running mill etc) with my legs, and doing squats, legpress, leg extention etc. Developed my legs alot, they grew big, and more toned. My calf are insane, my quads where good looking for a while, and I haven't really done any picturing of my hamstrings. I did "the same" when doing biceps, triceps and shoulder workout, monkeybars, rings, ropebattle etc. but not on the same level, even though my biceps "exploded" compared to a year before, there wasn't really that much of a development. It's all about the right amount of activating of muscle groups.
Ring Specialists. They typically put too much pressure on the joints and hyperextend them because they aren't QUITE strong enough to do what they are trying to do. The planche uses front shoulders and biceps a lot and at extension of the elbow joint (although not at full extention of the bicep as in a german hang) which works the lower portion of the bicep, closest to the joint. A combination of weight training, bodyweight movements, and stretching would give the best and safest way to develop the body for aesthetics and athletic performance.
Why do gymnasts have large biceps
Answer: Because they use them
Great analysis *claps*
Joshua Fyfe give this man an oscar
I'll give u guys corns
Praise the sun
Because they use drugs too
Dumbest reply.. We are looking for specifics..
Gymnastics coach here, firstly gymnasts use almost exclusively body weight conditioning. It’s important to remember that most of the gymnasts in this video started gymnastics very young, sometimes three or four years of age. As a coach I don’t have my guys touch weights until they are at least 13 years old, but they will start doing body weight strength training the first day they start gymnastics. We have specialized workouts specifically for the skills in gymnastics. Gymnasts do not train to get a particular esthetic result, we are looking for the strength to do the necessary skills. For instance I have level 9 gymnasts at my gym who have been training to get a cross for over two years now but they are no where near the required strength yet. About once a week we do “ring strength” where I give out conditioning for the skills you see on the rings this is mostly cross pulls, dips, muscle ups, and press handstands. There are some things you can do with weights to help your rings, but very few gymnasts actually do them, and too much weight training can harm your rings. Most of the strength gymnasts develop for the rings is from doing strength training on the rings. Gymnastics is a completely different sport to something like body building so it’s very hard to compared the two. The most important difference in my opinion is that the gymnasts body is a side effect of the training and is never considered a goal during their career. We also train to use the full body in most of our strength training, so isolating is not really seen when working out. You’ll see gymnastics normally break their workouts down to legs, arms, and core. They will then do body weight workouts to develop these parts of the body. Pommel horse is also mostly core with some triceps.
I could go on for a while about this, but I’ll stop before this comment gets any longer.
I don’t mean to be rude or disrespectful but this video clearly doesn’t have a good understanding of my sport so it might be better to do more research and then reupload otherwise this is really just spreading misinformation.
Why are baseball players good at throwing balls?
basically this video lmao
uhhh ummm idk i research and it's because they throw a lot of balls
Lol doesn't matter, dude still racked 1mill views. Pretty impressive for doing basic googling and making a video on a subscribers question. There's plenty of people that put way more time, money, and energy into their videos and still only get like 30k views. Whatever this guy is doing, he's doing it right.
Because most baseball players are gays, so they play with a lot of balls which increases their ball skills.
Because they train with balls!
Because they throw balls 🤣
In this video: TH-cam Bodybuilder discovers olympic athletes
He's also a bodybuilding competition judge
Those guys are basically Tarzan all of them.
@Lukas Blois Well they are short for a reason. Just like basketball players who stereotypically tall.
Sonicloud 777 not necessarily, a lot of gymnast are short yes, but one of the great things about gymnastics is theirs six events and each one has a specific body type that suits it best. For example pommel horse hugely favors taller people due to the slower swings they need to generate
Sonicloud 777 i wouldnt called basketball players being tall a stereotype
Only rings I do are Onion Rings :(
KarmaInTheWater you should be happy onion rings are tha bomb yo!
KarmaInTheWater yeah, stop bitchinf
same.
you do onion rings? you sicko
KarmaInTheWater you forgot arse rings, you’re partial to those as well, big boy....
Why would this even be a question. Look at literally everything they do as gymnasts. Kinda need those arms.
Because they arnt just developed they are OUT OF PROPORTION meaning something they are doing is really building their Biceps in an ultimately effective way and bodybuilders could benefit from knowing the secret..
+POLITICALYCORRECTify assuming they are properly drug tested, yes.
POLITICALYCORRECTify in that way is it a secret?
+toothgains They do have a special diet, (drug free). they make body builders look amateur because of the style of training they do as well.
Body builders usually take the stable load and lift. what these guys do would be torture to body builders i know.
@@Surgicaldamage gymnasts have an advantage that the oneas who win Olympic train really early
They start as children putting in the calisthetics and routine probably dont get the muscle pump but the tone
When puberty hits BOOM
I've been lifting for 37 years. Competed bodybuilding and powerlifting. The one thing I learned. If you want aesthetically pleasing muscle hypertrophy it is all about time under tension. These guys experience extreme time under tension. Powerlifters do not and generally have a completely different development. When I switched my training from 5x5 to 5x12, I built a physique. Peak, bellies and denseness.
I thought the answer was steroids?
Sooo, I don't get it. Wouldn't you want the outcome of a powerlifter instead? If you have big biceps but are not strong like a powerlifter, than what is the point? I know there are people with big muscles but truly lack strength. But if goal overall is to be strong, wouldn't you go for powerlifting FIRST, than work on the definition?
Joe Blow would you say 14 reps would be greater time under tension or is to high reps to build muscle
Correct time under tension is everything, Thats why I always train with the if you can move it you can use it philosphy, plus i hold the weight as long as humanly possible after ive hit failure, its how I got my calves from 11 to 17 inches. Crazy time under tension.
Not at all >
Being able to hold those "weird poses" (like the Iron cross, Planche or Maltese) is what gives gymnasts big arms and shoulders because those skills are really intense on those muscles. They train to achieve and perform these type of skills and the side effect is that they get this muscular physique. I'm a gymnast myself btw
Isn't the biceps also greatly activated during the planche so that it doesn't rip? Because I always tought this was the case, especially with planches were your fingers are pointing backwards
It's more than that. The perfect stretch, warm up, rest, nutrition, and workout routine is why gymnast have beautiful Greek god like physique; the true definition of calisthenics!
@@moodman1151 the brachialis is activated when your fingers are pointed sideways. Also yes there's tension on the long and short head of the bicep when your fingers are pointed backwards. You should go to @calisthenicmovement channel if you want a better and more deep understanding to whatever fitness related questions you have.
According to Coach Summers, you guys have those well developed biceps thanks to straight arm work (missing in bodybuilding) like the poses that you mentioned
Not just biceps, but triceps and shoulders.
shades2 and fire arms
No Biceps are extremely overdeveloped proportionally
yeah, I am amazed that theese guys have bigger biceps than triceps... I bet they have massive elbow pain starting in their 30s
@@abmo32 tell us why then Mr
I'm confused though, the video states that these guys must exercise their arms very often, but then the gym tells you to only have an arm day per week or else you'll overtrain and lose muscle...
Thier workouts are almost entirely arms and shoulders its crazy
*and core
Outlaw you guys should see their backs. Most stuff they do needs a lot of back strength, e.g. the Iron Cross is a lot of back.
Jo Thomas not just 'some' back. 99% of gymnastics training is heavily back focused.
Outlaw
No need for legs really.
Wrong, it's core, core, core and more core. Then delts followed by back and biceps.
The secret to their strength really is that they train the joints and stabilization muscles, especially around their shoulder blades, elbow, wrist and shoulders to an extent that is unparalleled in other sports. If you really want to take anything away from gymnastics (and i highly recommend this by the way) train your core the way gymnasts do and you will get a much nicer abdominal, serratus, oblique, lower back development than any bodybuilding routine. It will make your core strong as fuck.
Bodybuilders arent gonna incorporate gymnastics regardless of its effectiveness because the could never throw around their overly muscular bodies.
Some can. Nile Wilson has had some bodybuilders on his channel. Now, the ones who were actually good had a background in diving, so they had a foundation of functional movement to build on. The pure bodybuilder was very poor at even fairly simple movement.
@@qwertyTRiG he got Eddie hall to do a back flip though
Clarence Kennedy and Jujimufu are two large bodybuilders just off the top of my head that are more mobile than the average fit person. They both do lots of acrobatic tricking. A quick search on TH-cam will bring up plenty of their videos.
@@asthecrowflies1201 they aren't bodybuilders tho
Touche!!👍
Gnarly amounts of discipline. My bro owns a gymnastics center. It's crazy. Lil kids walking around on their hands, six packs and lil dudes doing flips off of spring boards. It's a trip.
RoughToBeBuffTV and they all will stay small
DannewK Nope. As you can clearly see from the pictures in this video, they'll be bigger, stronger, more powerful and more flexible than you and your phil heath bench press routine.
thats because they are using performance enhancing substances nigga
RoughToBeBuffTV - it's much better for your body than just fuckin weights. it's a lifestyle... not done to look good.
yous gon git dem cheeks took my nigga No they aren't moron. They get tested regularly. Some have been banned in the past, which is proof that they take PED regulations seriously.
You can tell he really researched well, especially since he barely knew what any of the exercises were called, didn’t even know a damn planche
Pic plays games I loved how he kept calling the Iron Cross “a crucifix pose”
Good point!
According to Coach Summers, gymnasts have those well developed biceps thanks to straight arm work (missing in bodybuilding).
it's funny how he thinks the act of pulling oneself up is all biceps
Iron cross and maltese hit the biceps really hard, started training those skills a year ago and my biceps mutated
I don't really watch the olympics either but this is an interesting discussion
Cope Grizz you should watch the next Olympics man, at least try to catch a few of the events. It’s watching the pinnacle of human evolution, the brink of what is currently possible. Super fucking interesting to watch these psychos who have trained 8 hours a day since they were 5 (sometimes younger than that) finally put their expertise to the test. Gets me super jazzed up man
I watch for the gymnastics because the kinesthetic sense and the amount of strength and control is insane.
How can someone be into strength and bodybuilding and not be a fan of the Olympics, they are the strongest people in the world competing against each other 🤔
A lot of these gymnastic men, have better builds than a lot of actual body builders.
because they are blessed with incredible genetics
That's because they are natural
I don't think you have been to a bodybuilding show then, there on a different level of development then gymnast's.
Most of them have little leg development as big quad muscles would be a hinderance. Great upper bodies though.
Difference is that bodybuilders are usually tall. Gymnastic people are short and their muscles look big because of their shortness
High reps and muscles under tension for long periods of time. That is a recipe for size and shred. Look at a woman figure skaters legs. My Dad has never worked out but he has changed tractor tires for 40 years. That steel belt reinforced rubber is stiff. If you try and make a pry faster than the rubber will flex your bar just jumps out. It can take 30 seconds of constant tension with slow movement to move the tire iron 24 inches with your hand to move the bead of the tire 2 inches. Between that and swinging a 12 pound hammer on a 2 foot long handle Dad is big and strong and in good shape. He is still a beast and he is 65 years old. I guess in the end there is no way to look like you work hard without working hard. If you want to be big and strong earn it. When you have a tire that weighs 500-800 lbs. and you bend over and stand it up then roll it over to the machine and push it up the side of the rim that will tie in with total body strength. I have seen him squeeze pliers so hard that the handles broke. Not many guys his age are still being called big guy by a lot of people. He has earned his size and strength. He loves to eat meat, potatoes, green veggies and drink milk.
True the exercises they do cause their biceps especially to be under a tremendous amount of strain and tension
tdej80 sounds like a fucking tank your old man!
tdej80 It's funny that you mention tractor tires, because guess what: many European strongman competitions do in fact incorporate flipping a tractor tire over (several times over a specific distance I believe) as one of their disciplines.
tdej80 real man 💪
Men from your dad's generation had higher levels of testosterone than those of today. The shite they put in tap water and all the preservatives and additives in food today leaches your test. away. They were just a stronger breed in general. Sounds like he's still youthful for his age - good on him!
Answer: They do 5 hours of training, 6 days a week.
Difference between gymnast biceps and body builder bicep is first has functional muscle and the other has aesthetics only..
The double front biceps pose hanging from rings is actually easier than making that crucifix, the horizontal belly down plank is one of the hardest positions to do, it all has to do with leverage, the further your hands are away from your body the harder a static position gets.
For this sole reasson you will see that gymnasts especialy on rings are very short, with short arms, on average they are 5'3" or 1,6m.
Yuri van Gelder, a top gymnast on rings from the Netherlands, is only 5"3"where the average dutch male is 6'1".
This short lenght enhances the muscular look they have, especialy the arms.
For a 6' male most of the routines these top athletes do would be impossible, the force needed having the same proportions as the 5'3" athlete between lenght, arm lenght and muscle size goes up proportionaly for arm lenght but by the third power for the proportional larger body (and thus muscle size), so it is 1.125x for the longer arms but also 1.43x for the bigger body.
this means the 6' athlete, being 1.125 times as tall must be 1.6 times as strong to perform the same routines, but this means there is a mismatch between muscle mass which is 1.43x more and needed strenght which is 1.6x more (1.125x1.43), so there is a physical disadvantage.
Yuri van Gelder weighs 63kg /139lbs, while that 6' male having similar body proportions had to weigh 101kg/222lbs, the extra muscle mass needed to be 1.6 times as strong would raise his weight even more, and so there is a point where a human is too tall to overcome this physical disadvantage
The horizontal thing you were talking about is called the planche . Usually they do a swallow or Maltese variation, even throw a straddle in there
Actually the plank is one of the first thing Learned cross is much harder
Hardest is Victorian cross by the way
@@alexwexlerwexler9219 Cross is valued easier in gymnastics. Cross is valued a "B", Maltese is a "C".
0:26 404 triceps not found
amokthree lol
His tricep is legit flatter than the earth
Ooohw !
Biceps eaten all the triceps
Lmfao
Why does Nick have such a big biceps? Is he secretly a gymnast?
fother mucker nick is the most unathletic athlete in history
fother mucker
Jerking of, lots.
yes.
Nick's Strength and Power the Real Question Here is Who Are You Replying Yes To???
fother mucker first rule of secret gymnast club....
2:33 looking like Randy orton
5:15 this one is a machine...look at his left eye :)
I did gymnastics and we never really used weights other than ankle weights for abs sometimes and dumbbells for preacher curls if we needed to strengthen our elbow ligaments. We developed muscle because we used them so often. We practiced about 12-16 hours a week on skills. For olympians it’s 30-36 hours. I also believe that because there are a lot of power movements to move us up, around, through the air, etc., and under control with good form, that we have very well developed type II fibers along with developed stabilizer muscles that may not be trained as well as only weight training might.
The bicep also helps contribute to shoulder flexion, and swinging on both bar events, rings, and pommels require changes in shoulder angle while under full body tension, so that probably helps develop the arms too, despite the arms being straight. Straightened arms and body also increase the radius which adds more torque, meaning more force output is needed to do the same movements, yielding greater results.
not to mention starting at a very young age
They have the best physic of any athlete in my opinion.
Core strength as well in all of these moves. Mega core strength
bicep curls are completely overrated. Pullups and rings work is what I do now for biceps
Have you seen a difference in your biceps.
Facts
From my experience I workout back and biceps on a same day and my biceps reacted great when I started doing more pullups and started doing chinups. I know every body reacts different but the golden spot for me are weighted chinups for 3-5 reps.
I personally use a mixture of both when I hit biceps, and I think using different methods is generally the best way to build muscle and gain strength.
No reply, LOL
When they hang from the rings like that, I feel my shoulders popping out.
The thing you did not mention was straight arm leverage. That is the thing that most other fitness people are not incorporating and could benefit from. Yes they also do rope climbs and weights. But you should search the term straight arm leverage to get a better understanding of whats going on.
Yes, this is the main factor that differentiates gymnastic training to body building. Ring pull ups play their part, but it is the straight arm strength required in their skills that contributes most to the significant bicep development.
Their arms would look insane if they brought the triceps up to match the biceps.
need to start hitting those ring dips?
No, they don’t do any bodybuilding routines. Bodybuilding and strength classical training they decrease their skill. Also, they have a lot of core strength. Instead they train up to 6h/day, 5-6 days/weeks. Ok, I talk only from perspective of Romania gymnastics team, in US could be different.
There was this girl in my 6th grade class who was INSANELY STRONG compared to everyone else, even the boys. We later found out that she took gymnastics her whole life
I simply do pull-ups with different hand variations-and already I see a difference. Biceps sore af for days if you do enough. I did like 8-12 sets of 6-8 reps. Squeezing and holding and focusing only on my biceps to do the work instead of my back and the lats still gets work. It works!! 👍🏾👍🏾
Male gymnasts also have well defined latissimus dorsi muscles. They do a lot of static exercises to strengthen the muscle groups and move into dynamic exercises which are usually a part of the routine that is performed. I think it's an awesome workout.
I’ve been using rings for years they are great for bicep contraction
*penis contraption
cashcowslave same here for 17yrs💪💯
Also for big chest and amazing core.
Keep in mind many of these guys are about 5'4.
Gymnastics is a sport that selects short muscular or short mesoporphic types. How guys 6'0 or over in gymnastics?
But one thing for sure, chins/pulls build bigger arms.
Keith Barbaro I'm reminded of Jeff Nippard on that one.
They are short because they train from a young age a lot of hours a day, and gymnastics puts a lot of stress on the joints, that can stunt or decrease growth in childs
Keith Barbaro I'm 6,4` and can do a full planche in the still rings... That's all, I just wanted to brag about it
An easy answer: Gymnasts (especially on still-rings) use biceps really really much to keep their arms safe and powerful in locked out position.
- I'm just a Calisthenics athlete, but my training routine is almost static-skills (on rings, bars) and i know that.
- You guys just go on the rings and do Dips exercise with fully locked out on top. You will understand that.
The elite gymnasts I know.... including an Olympic bronze medalist, do not work out with weights at all... I’m wondering where you got that information from?
That's true, us gymnast typically don't use wieghts because it's not that necessary.
Hi I second that... Know a couple of amature level gymnasts and they told that their coaches forbid them from doing any kind of gym training, and restricted their non-gymnast workout to freehand calesthenics. Weight lifting always carries a risk of injuries which for a young gymnast can be career ending catastrophe.
@Costel Coaie If you try some of their routines you'll see why!
His ass. He got the information from his ass.
*They Skip Legs Day And Do The Biceps Instead :P*
no they don't... they need them for the landings
Lol
Hahaha
Actually they tend to have strong legs too...
They put ladders under the ceilings in their homes so they don't need their legs at all.
Right on! Their pound for pound strength is out of this world too!
So tell me, how many chin-ups can they do with one arm?
more than any Bodybuilder on this Website
szymikon1980 more that u ever will
I could kick their asses.
They are easily the all round strongest athletes lol no contest
When I was in high school i had the pleasure to meet "The Lord of the Rings", Jury Chechi, italian gymnast and gold medalist at Atlanta '96. Very short man but Jeez was he jacked!
On gymnastics arms do all together: big volume, long time under tension, high intensity, high frequency, explosive movements, functional and non functional movement, that's why they are so developed
Gymnastics was really good to me, and I just quit a few months ago and started wrestling. Gymnastics got me a pretty lean physique and really helped me out in wrestling
T-POSE
Luis Prado "Iron Cross"
*cough cough r/wooosh
Do a video on UK Rugby players build. I like that look.
COMBO I remember a former England coach criticizing the players for being to into weight training and how it was slowing them down
We essentially train our legs and shoulders the most, throw in some arms now n again, but majority of our rugby training in the gym is legs and shoulders
Yeah they do a shit ton of different exercises.
Short and fat?
I bet you do. If gets you off huh? I’m English baby!
Yeah man I bet these guys could do 50-100 pull ups in a row. Crazy development.
If comparison comes to mind its chuck Norris type proportions
Gymnasts are usually pretty small, so it looks even bigger
Under 5.5 feets
@@hugostigglitz9639 Why so short??
Solace Al Leverage, the shorter the better. Looking at a movement like Planche, it is a lot harder to achieve for guy 6ft or over Vs. a 5ft 5 guy
Solace Al being short is good for gymnasts
That's why I like women with small hands, their hands make everything look bigger.
and football players have extreme legs and disproportionate to their body for "Angel Di Maria", He is thin as stick but he got legs like wow.
Clearly, they do sprints and squats like CRAZZYY
"Soccer"
@@pentassugliamario6914 it's called football because you play with your foot and a ball
His legs are pretty tiny, just a little bit bigger than the rest of his body. If we're talking football CR7 is the best example. He is lean but his legs are a lot buffer than the rest of his body
@@pentassugliamario6914 no
Thicc bois
Great topic! However please do note that a lot of these moves (iron cross for example) are extremely demanding for your tendons (especially bicep). Take it slow and follow the progression to let your tendons get used to these positions.
Want to give serious answers to the questions... ask a gymnast before making this video.
Kevin Glennsr i mean, its a pretty good point.
No kidding! Get educated first. Balance beam!!!
Gymnast aren't body builders.
Alot of gymnasts won't be doing a bodybuilding routine like was mentioned in this video, you can look this subject up pretty quickly on google. Their absolute priority is only to use the muscles and equipment they will be using in competition, the only time I've seen weight lifting mentioned is when the athlete is not strong enough to perform certain routines.
@@8G00SE8 thing is even if gymnast would start lifting he she would be so good at it
Imagine a squat for instance. Easily using core to brace and balance/suport a load without flexing (the bad flex)
It may not be a large weight but imagine the form being perfect
I was a gymnast in high school and later started bodybuilding. There are a few reasons for the muscular development of Olympic gymnasts and specifically their biceps.
Both rings *and* high bar play a role. Even though the arms most often stay extended in high bar, the biceps sometimes play a role and continuously play a stabilizing role.
BTW, pommel horse and parallel bars develop the shoulders. When you first start, just holding yourself up in the correct position on the pommel horse for a minute straight puts a massive burn in your shoulders.
There are a few other factors in their muscular development. 1. Genetics, 2. Height, and 3. Time.
Every Olympic gymnast was born with the genetics to be an Olympic gymnast. If you are not born with those genetics, then you will never be in the Olympics. Good genetics for gymnastics include a short stature and the ability to put on muscle in the necessary areas. As we know from bodybuilding, it's easier for shorter guys to look bigger. Taller guys have to add a lot more muscle to look big. And Olympic gymnasts are short. They typically range from 5'2" to 5'4". Their excellent genetics allow them to more easily add muscle, and that muscle is being added to a short frame which will make them look even bigger.
The other factor is time. Most, if not all, Olympic gymnasts started training between the ages of three and five. Over time, as those with inferior genetics dropped out, others stuck with it. By the time they hit puberty and their testosterone rises, they are already very accomplished and doing moves that require a great deal of strength. When the testosterone boost hits, bam, the muscles have explosive growth. By the time they get to the Olympics, they have been training for almost twenty years.
Also, they train for several hours every day. I was a low-level amateur and we trained 3 hours per day, 4 days a week. Olympic gymnasts train 4-8 hours a day, 6-7 days per week. That is some serious volume training.
Therefore, many hours of almost daily training over twenty years allows Olympic gymnasts, who have superior genetics and a short stature, to display extraordinary bicep development.
Do pull-ups, LOTS of them...and in a variety of grips...you’ll get those guns!
💪🇺🇸💪
*Likes before watching*
Don't we all?
my guy!
Blaha is right. Weighted chin ups all day baby!
Wan Wan I read somewhere that best biceps activation comes from chin ups and it variation
Wan Wan I don't get why many people like Blaha's workout and take his advice. We're talking about Jason blaha right? The guy who look like shit and talk bad about athleanX
Blaha is never right. Inner Ciddy! #infiniteelgintensity
Wan Wan
Jasino Blahino has fatceps, small fatceps
The more interesting question is, why do the grow given they are trained 7 days a week? Over and over again! Are they not overtraining?
Nucleus Overload. Research it. Why do brick layers have defined shoulders, arms and backs. They lift all day 5 to 6 days a week.
@@NCOX3649 ive seen alot of masons who arent large but are ripped to shit and some are well into their 50s.
geoopa Overtraining isn’t as scary as you seem to think it is. Technically yes if you absolutely annihilate a muscle every single day doing the same thing you may “overtrain” but gymnast don’t just do the same thing everyday even if it’s the same event all 6 of them have infinite complexities.
nothing wrong with "over training" as long as you are recovering properly
Like when your chest is sore for 5 days after you hit 7 exercises is different then what they are doing
LOL. i can't remember the last time i saw a less informative video. love how this guy seems like he just noticed men's gymnastics for the first time in his life, LOL lol.
A lot of it has to do with their isometric exercises involving extreme straight arm tension. I do some ring workouts, and doing type writer pull ups, for example, is extremely stressful on my biceps and elbow joints. You can then get an idea as to how they build such mass in their arms after doing all that for hours every day.
That Jonathan Horton guy has thos eluimarco peaks on a dailyyyyyy
you mean luimarco? lol
Check out Nile Wilson's TH-cam channel to see how a current world class men's gymnast trains
You could have looked at different holds such as the Maltese, planche, iron cross, Victorian cross, and handstands to better understand the muscle groups utilized.
VOLUME! Moderate weight (for them) and practice everyday. Basically nucleus overload!
5:11 when you flex so hard you bust blood vessels in your eyes
NICK- I was in the Army from the time I was 18 and I did so many pullups my arms got to 18 3/4 inches WITHOUT lifting weights... so it's possible!
TheSpritz0 The real question is... what body fat percentage were you?
300%
Jack army need to be at 15% normally
Adam Pittman Not in the army. They would boot you out if you ever got a little bit, more than 15%.
limb dominant boiyo spotted
I have been doing street workout (calisthenics) sice I was a kid. I'm still doing it, but I train at the gym as well. From my experience I have to say that "secret" of the big biceps calls hammer curl. Doesn't matter if you are using the rings or the bar. Any pull up that works like a hammer curl will help you develop your biceps. This is why gymnastic guys have big biceps. The big part of movements that they perform on the bar or ring its a hammer curl equivalent movement.
From my one season as a gymnast, working only Still Rings, I can honestly say that as a very slender guy, this event and the training behind it, definately built me up. Some training involved were hand stand push ups on parallel bars (w/ a spotter) and up against a wall, along with standard push ups or bench pressing, and other weight lifting that would focus on similar movements. Also, gave you great abs as well. I was very toned, lean and fit at the end of the season,and the babes liked it as well. Love Still Rings, P-Bars, and Floor Ex the best when watching the Olympics.
Doing hefesto/back lever muscles up on rings, one arm pull ups, and pull ups/weighted pull ups really works the bicep.
Hey Nick,
Love the video. Just wanted to clarify something. I know that some of the high level gymnast do use some weights, but I would venture ti say that the majority of their development comes primarily from bodyweight training. My daughter was a state champion at 12 years old, and everywhere we went people would comment on her muscular developemnt, and her best friend, had even more of a build than her. Talking to the coaches, I asked about some of the older girls and the boys. It was explained to me that most coaches discouraged weight training because of a fear putting on muscular weight that would hinder movement ( the lighter the better). The other thing is even at 11, my daughter was training 4 hours a day 5 to six days a week, so there was no time for weight training, and the upper level gymnast were already there training when we arrived. It's pretty embarrassing to hear, 40 year old dad's standing around talking about how they'd love to built like there 11 and 12 year old daughters
Could also be nucleus overload since they are probably practicing there ring routine almost everyday
Dashing Dreww what is that?
also pommel horse take alot of wrist strength too. but thk u for this video u reminded me that my dad used to do this before i was born and he was good at it and showed me how to do some b4 when i was young AF in 1984...ah memories..thk u nick.
You have no idea from a young age we have to do this shit for our wrists to they don't die
Nice video. Consider adding ring dips in addition to ring pullups. For the iron cross, which you called a crucifix, is chest strength. Not bench press chest strength, but the ability to not rip apart while holding the iron cross. Another important aspect for nearly all men's gymnastics is extreme core strength.
I roomed with and hung out with elite collegiate gymnasts during my college years. Not once did I know of any of them lifting weights (which I was doing) like you said at 5:14 in the video. I'm not saying that no gymnast ever lifted weights, but I can attest that of the dozens of guys that I knew over the years, not one ever entered a weight room to lift as a part of his training. They got all they needed during their gymnastic workouts and training.
Straight arm strength, I know it sounds weird, cause when the arms are fully extended you would expect the triceps to be working instead of the biceps, but its actually simple physics. Take a look at the Iron Cross: what does gravity wanna do to your already fully extended arms? It wants to hyper extend them and basically break the elbow joint, and since we wouldnt want that to happen, the Biceps are forced to fully activate even though they are on their weakest position. This provides such a huge stimulus for growth to the biceps that they end up getting huge. Combine this with the fact that they do a lot of volume with all the routines practice and the result makes sense.
Absolutely right, but they train not for volume instead max force output
Sooooouu.... *isometric exercise* is the key to building ridiculously oversized muscles, it seems
AFCA - World Bodybuilding Archive this true?
yh but what about strength ?
(I AM ABSOLUTELY NOT SAYING GYMNASTS AINT STRONG OKAY)
DotKYUU DID YOU JUST SAY GYMNASTS ARE JUST RELATIVELY STRONG???
What is isomatric.exercise ?
No. tension is the key to big muscles.
The rings are where it's always been at for men's gymnastics! Where do you think they got the 'muscle up' from, and whatever the crossfit people do, and the street workout calisthenics guys. From men's gymnasts from the rings and parallel bars.
Bodybuilding routines are not a part of men's gymnastics conditioning.
They actually avoid weight training, because they know that the excess muscle weight gained from such training will have a negative impact on how the gymnasts perform their skills.
You should have talked to some gymnasts before making this video, Nick.
Seriously, that's why I stopped focusing on weight training, it gives you a false sense of security about your fitness, and it also makes you dependent on a gym membership and special training to hit all the muscles and whatnot. To each their own, I am not knocking conventional "bodybuilding" (or powerlifting, etc) techniques or training, and I am not knocking weights cause I do think some weight lifting is natural and necessary (like squats and dead lifts to develop the posterior chain, since that's what we evolved to be able to do on two feet!). However, the "myths" of modern weight training must be dispelled. The ancient Greeks didn't have a bench press and look the physiques they exemplified thousands of years ago.
Patricio Ansaldi this is one of the most retarded comments I have ever read
@@nonyobussiness3440 must be a 100% true then.
@@patricioansaldi8021 don't be afraid of nocking on the bodybuilding bullshit culture, fucking regards acting like experts like weights have been here forever. I'm reading a book, looking this video to confirm a point, and try spreading some critic thinking to this hole retarded movement of bodybuilding and what it is doing to the health of everyone. Don't be afraid to defy the status quo.
That wasn't the question...
Namaste 🙏
I was on crutches for 6 months after a severe lower body injury playing hockey.
At the end a gymnast friend of mine commented on how big my arms and shoulders had gotten.
I knew they were getting stronger to compensate but when I really gauged it they had grown over 1.5 inches.
My arms are not "big" but after 6 months basically walking everwhere on my upper body......they BLASTED OUT.
From 15" to almost 17.
Nuts how the body makes thise jumps.
Oddly enough pummel horse flairs etc uses WAY more technique and flexibility. You would be surprised how little energy gets taken from your arms
They are short and they build that muscle over 10 years. Watch some junior gymnasts. They have only a little more muscle compared to other kids their age, but they are shredded.
Rings skills like back lever, maltese, and iron cross require a very strong bicep contraction while the elbow is extended and the bicep is stretched. This puts a load on the biceps that can't easily be replicated with barbells or dumbells and it is believed by gymnastic coaches that this is what stimulates the unusual bicep development in rings specialists.
Straight arm strength.
telemudna Exactly
Exactly, planche's and iron crosses put immense stress on your biceps
Gymnasts are some of the most impressive athletes imo. The complete control over their body and movements they do is amazing. My little sister did gymnastics for a long time and when she was 10 years old she was doing flips and bar movements that I could never even think about trying today. I think it should also be noted that most of the gymnasts are pretty short as well.
First thing I think of when I think of men’s gymnastics *is* the rings. They’re doing high caliber calisthenics every single day. No brainer that they’ll have that body. Also their core is ridiculous.
Also the core. Those dudes have a bloody iron core.
darkholyPL you know these guys have very impressive cores when their abs are actually visible through their uniforms like cartoon super heroes.
men don't do the balance beam
sean harrington what’s sad is you’re either fat, a little squeaker, or adult with no life.
men don't do the balance beam
Natural adaptation to their environment creates the required growth to perform at higher levels ....
I plan on becoming a pro gymnast later in my years. The floor routine is a grounding experience.. Rings are incredibly important to me and It's crazy how it develops physique in these guys.
Nick, I know I’m late to comment but I’m an ex-gymnast and no, we do not use a body building routine on the side. We train hours on end using rings, pommel, and all gymnastic elements. Skill training takes a long time to learn. That’s what we spent our time doing rather than wondering how our physique looks.
-Elite Olympic tier genetics
-Training everyday since childhood
-Lots of volume
= muscles.
Time under tension. These static holds that are targeting the biceps puts much more intensity and volume on the biceps compared to any other exercise.
Also not only do they get time under tension, they mix in with this explosive movements. So all of the muscle fibers are worked.
Compare this to a routine where you have very little time under tension, such as an Alphadestiny routine, and you will understand why alpha destiny has such small biceps compared to a gymnast
It’s called nucleus overload. Just look at the guys in the prison when they get out. They look better than most body builders. All they do is pull ups dips and push ups. Try it everyday and you’ll see what your body do.
You literally have no idea what you are talking about.
If you take a close look at the typical training of a gymnast, you'll see that the big difference with any other "weight lifter" is in the isometric principle, the gymnasts make a large use of. Their pull-ups last - each - 6-7 seconds, with at least 5 secs in isometric equilibrium. This explains why they are able to keep static postures for a long time (on the rings, mainly): their bodies are conditioned to use ALL muscles involved in the effort, in a "resistance" isometric coordination. Therefore, as well as the other muscular groups, their biceps are accustomed to explosive force AND isometric resistance. Most apparently, this shapes their biceps the way you observed.
Point 1 - Gymnasts are short. 5' 7" is considered tall for a Gymnast, and most ring specialists will be under 5'5. This is because being short (and light) gives you a mechanical advantage in poses such as the Crucifix/Iron Cross, and during movements like multiple somersaults. A lot of muscle mass compacted onto a short and lean frame is will always look more impressive, much like in bodybuilders.
Point 2 - To develop their physiques they predominantly use progressions of bodyweight exercises to increase the *leverage*. Think doing a push up on your knees vs on your toes. Now imagine working up to a push up without your feet on the floor! (Aka planche push up) The entire time you're doing this exercise your biceps are acting to stabilise the elbow and shoulders. There is no "rest position" at the top and the bottom of this exercise, so the muscle is under tension the entire time.
Point 3 - Top level Gymnasts train multiple hours per *day* not just per week. Men compete in 6 disciplines, women in 4. For each discipline there a certain mandatory elements they must complete; for rings this includes strength holds, hand stands, swings and a dismount. So they need to split there time between conditioning, skill training, and working on theither routine *for each discipline*. That's a lot of time.
For anyone interested in good pictures, Google Ivan Ivankov's "back double Bicep" on rings, Yuri van Gelders (the guy in the thumbnail) and Yuri Chechi's gold medal routine from Atlantic 1996
Nick’s strength and gymnastics
Gotta be eatin all them clen chickens bro
2:16 young Randy Orton?.?.? Anyone
Mahin Acharya yes u are correct
Rkoing the ring
No wonder he got the atleticism to give RKO to anything and anybody out of nowhere.. the answer is gymnast training lol
I found that doing alot of HIIT cardio (Bike, Crosstrainer, Running mill etc) with my legs, and doing squats, legpress, leg extention etc. Developed my legs alot, they grew big, and more toned. My calf are insane, my quads where good looking for a while, and I haven't really done any picturing of my hamstrings. I did "the same" when doing biceps, triceps and shoulder workout, monkeybars, rings, ropebattle etc. but not on the same level, even though my biceps "exploded" compared to a year before, there wasn't really that much of a development.
It's all about the right amount of activating of muscle groups.
Ring Specialists. They typically put too much pressure on the joints and hyperextend them because they aren't QUITE strong enough to do what they are trying to do. The planche uses front shoulders and biceps a lot and at extension of the elbow joint (although not at full extention of the bicep as in a german hang) which works the lower portion of the bicep, closest to the joint. A combination of weight training, bodyweight movements, and stretching would give the best and safest way to develop the body for aesthetics and athletic performance.