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  1. #1
    Banned user23960508710789's Avatar
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    How do gymnasts get so muscular?

    I don't really know any, but I'm sure they don't actually follow a typical bodybuilding bulking diet do they?
    How exactly do they reach such high levels of hypertrophy?

    I mean obviously not all of them, but ive seen quite a few that look really, really jacked (i don't just mean lean, they have decent size too) yet they don't seem to go about it the typical bodybuilding route, but they are getting similar if not better results

    If anyone knows someone or has been involved in gymnastics, what goes on in a typical day of these guys? How are their workouts etc.? Is it due to the high amount of stretching involved?
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  2. #2
    Cutting JRRBadBoy4Life's Avatar
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    My wife was into gymnastics for 20 years, now she just teaches it. She was never overly muscular but her flexibility is incredible. I think its the fact that they practice and work at it practically every day for hours at a time. They just get so used to it that they build up their muscle endurance and don't seem to fatigue like the average person. And most of them really arent that big. They are just fairly lean have good definition.
    Last edited by JRRBadBoy4Life; 02-17-2006 at 10:15 AM.
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  3. #3
    Registered User jon_h's Avatar
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    It's because they lift heavy weight everytime they practice.
    http://www.dragondoor.com/articler/mode3/229/
    By changing the angle of your body while doing pushing and pulling movements you can use more weight then what most people precieve to be possible using just bodyweight.
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  4. #4
    Banned user23960508710789's Avatar
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    Well I know they aren't exactly gigantic, but take a look at this guy:

    http://www.olympic-eurogym.demon.nl/...d/pod00aug.jpg

    I find that a pretty amazing level of development considering the guy is probably not following a typical bodybuilder lifestyle, especially diet-wise.

    There are guys in the pics section eating 4000+ calories per day and squatting/deadlifting till the cows come home and they don't look close to the guy pictured above
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  5. #5
    Banned Alex the great!!!!!!!'s Avatar
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    they are incredibly muscular because you have to be incredibly strong to do what they do as much as they do. i remember my coach in high school told us there was an nfl player who did 500 pushups and 500 situps every day and otherwise just played football. the first day he ever used a bench press he just about set a record.

    try doing some of their routines... you probably wont be able to. if you try ever day for 5 or 6 years your muscles will develop incredibly and you will
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    These guys have been training all their lives. The dedication is very admirable
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    Originally Posted by RL428
    Well I know they aren't exactly gigantic, but take a look at this guy:

    http://www.olympic-eurogym.demon.nl/...d/pod00aug.jpg

    I find that a pretty amazing level of development considering the guy is probably not following a typical bodybuilder lifestyle, especially diet-wise.

    There are guys in the pics section eating 4000+ calories per day and squatting/deadlifting till the cows come home and they don't look close to the guy pictured above
    I would bet that guy doesnt weigh over 170 lbs. His arms are just really cut.
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  8. #8
    Better each day! builttolast's Avatar
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    Read Chad Waterbury's Perfect 10 article at T-nation.
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  9. #9
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    dude, dont underestimate them, u gotta be strong as **** to do the stuff they do. They are muscly for a reason.
    o0o0o0oh my bicepts r bigger than yours, i feel so special!
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  10. #10
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    Frequency, the same reason mechanics have big forearms, lumberjacks have big upper backs, soccer players have big calves and rock climbers have big lats.

    http://www.t-nation.com/readTopic.do?id=755131
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    US gymnast Paul Hamm is in awesome shape I think:

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  12. #12
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    Originally Posted by RL428
    I don't really know any, but I'm sure they don't actually follow a typical bodybuilding bulking diet do they?
    How exactly do they reach such high levels of hypertrophy?

    I mean obviously not all of them, but ive seen quite a few that look really, really jacked (i don't just mean lean, they have decent size too) yet they don't seem to go about it the typical bodybuilding route, but they are getting similar if not better results

    If anyone knows someone or has been involved in gymnastics, what goes on in a typical day of these guys? How are their workouts etc.? Is it due to the high amount of stretching involved?
    Hard training and steroids like winny and var.
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  13. #13
    Expert W8isGR8's Avatar
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    Gymnasts spend huge amoumts of time overloading muscles while in a stretch position(iron cross, swinging around the high bar). Prolonged loading of a stretched muscle has been shown to induce hyperplasia(muscle fiber splitting) in animals, increasing muscle mass by up to 300%

    When force is applied to a stretched muscle, myosin/actin overlap becomes misaligned, reducing crossbridge formation, and increasing microtrauma to the sarcolema. This increased trauma directly activates MAPK p38 pathways, which are directly involved with sattelite cell activation in the muscles. These sattelite cells, once activated, can then either bind with existing muscle fibers(hypertrophy), or bind with eachother(hyperplasia).

    This concept of "stretch overload" is the basis behind X-reps, as well as the extreme stretches required in DC training.
    "Ahoy, cap'n. Glad to see you weren't bested by the white whale or whatever the fuk you were doing out in the water."- theshoupguy
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  14. #14
    Comic at large... beowulf's Avatar
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    He's smart....

    Originally Posted by W8isGR8
    Gymnasts spend huge amoumts of time overloading muscles while in a stretch position(iron cross, swinging around the high bar). Prolonged loading of a stretched muscle has been shown to induce hyperplasia(muscle fiber splitting) in animals, increasing muscle mass by up to 300%

    When force is applied to a stretched muscle, myosin/actin overlap becomes misaligned, reducing crossbridge formation, and increasing microtrauma to the sarcolema. This increased trauma directly activates MAPK p38 pathways, which are directly involved with sattelite cell activation in the muscles. These sattelite cells, once activated, can then either bind with existing muscle fibers(hypertrophy), or bind with eachother(hyperplasia).

    This concept of "stretch overload" is the basis behind X-reps, as well as the extreme stretches required in DC training.
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  15. #15
    spell of iron de_barathrum's Avatar
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    Originally Posted by Alex the great!!!!!!!
    they are incredibly muscular because you have to be incredibly strong to do what they do as much as they do. i remember my coach in high school told us there was an nfl player who did 500 pushups and 500 situps every day and otherwise just played football. the first day he ever used a bench press he just about set a record.
    i believe that was herschel walker
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  16. #16
    Republican..and proud! MatthewM's Avatar
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    Originally Posted by W8isGR8
    Gymnasts spend huge amoumts of time overloading muscles while in a stretch position(iron cross, swinging around the high bar). Prolonged loading of a stretched muscle has been shown to induce hyperplasia(muscle fiber splitting) in animals, increasing muscle mass by up to 300%

    When force is applied to a stretched muscle, myosin/actin overlap becomes misaligned, reducing crossbridge formation, and increasing microtrauma to the sarcolema. This increased trauma directly activates MAPK p38 pathways, which are directly involved with sattelite cell activation in the muscles. These sattelite cells, once activated, can then either bind with existing muscle fibers(hypertrophy), or bind with eachother(hyperplasia).

    This concept of "stretch overload" is the basis behind X-reps, as well as the extreme stretches required in DC training.
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  17. #17
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    1) They didn't just as kids say "hey, I want to be a gymnast someday when I grow up" and bam they were there. They were one of thousands and thousands of kids who wanted to by gymnasts. These are the best of the best. Thus they have THE BEST GENETICS.

    2) They are probably at the tallest 5'8", maybe 5'6". It doesn't take long to make a 5'6" or 5'8" frame look "big". He is buff looking there, but don't be suprised if his arms are only 15".

    3) They have trained since they were very little, doing very extreme and stregth conditioning training. Much like an olympic lifter. The Olympic lifters do mostly their Olympic Lifts, yet get great results though years of training for stregth. These guys are strong as hell, especially per body weight, from years of training/eating/genetics.
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  18. #18
    Polski. wanaBsedated's Avatar
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    Originally Posted by RL428
    I don't really know any, but I'm sure they don't actually follow a typical bodybuilding bulking diet do they?
    How exactly do they reach such high levels of hypertrophy?

    I mean obviously not all of them, but ive seen quite a few that look really, really jacked (i don't just mean lean, they have decent size too) yet they don't seem to go about it the typical bodybuilding route, but they are getting similar if not better results

    If anyone knows someone or has been involved in gymnastics, what goes on in a typical day of these guys? How are their workouts etc.? Is it due to the high amount of stretching involved?
    I think it has something to do with hours of endless exercise lol.
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  19. #19
    Banned user23960508710789's Avatar
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    Oh im not underestimating them, im just really interested in the different approach they seem to take.

    In bodybuilding, well especially here there's the less is more mentality, and like many have mentioned a lot of these guys work out like crazy and they are getting excellent results.
    Not to mention they don't seem to follow traditional bulking/cutting cycles

    they just seem to workout hard, forever, and it gets them impressive results
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  20. #20
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    They're gymnasts. They work hard. And the majority of them don't break 5'10". Muscular arms on a guy who's 5'4" are going to look a hell of a lot bigger than on one who's 6'2".
    "I'll bet you're the kind of guy that would fcuk a person in the ass and not even have the goddam common courtesy to give him a reach-around." - Gunnery Sergeant Hartman
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  21. #21
    Body and Mind sammy21's Avatar
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    I remember all the good gymnasts at my high school were pretty jacked with really low bf%.

    One of my good friends joined gymnastics our freshman year and by senior year he was pretty damn strong. He wasn't really muscular, although he had somewhat big arms, but his strength was ridiculous.
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  22. #22
    Cutting JRRBadBoy4Life's Avatar
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    Originally Posted by marclaflamme
    US gymnast Paul Hamm is in awesome shape I think:

    Is he out of the closet yet? We all know he's gay.
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  23. #23
    Unspoiled Monster ProBuck's Avatar
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    Originally Posted by JRRBadBoy4Life
    Is he out of the closet yet? We all know he's gay.
    Yeah you suspect. But like most straight people you need to hear it from him or there's no satisfaction.
    "I'll bet you're the kind of guy that would fcuk a person in the ass and not even have the goddam common courtesy to give him a reach-around." - Gunnery Sergeant Hartman
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  24. #24
    Used Registerer ? 1dayIWillBeBig's Avatar
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    that Jason Gatson dude was pretty big. He was on the 04' Olympic Gymnastics team. The biggest dude of the bunch.

    But all the gymnasts got skinny legs. thats why they weigh so little. No leg mass
    You know how I know you're gay?
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    Quick google search







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    one of the guys i went to school with was a gret gymnast, won loads of comps and stuff. went to uni at loughborough(sp?) to do sport something, and be on the uni team for gymnastics, but ended up having to quit profesional level as he had a slipped plate or something in his lower back.
    now he teaches it.
    he was buff, could lift alot, and had great balance. i have mad respect for them, cause fo the dedication that goes into it.
    i will transform myself.
    21 years, 5'10
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    27/03/06-190lbs....this is going the wrong way me thinks
    29/03/06-184lbs...weighed at the army recruitment centre...thats a bit more like it.
    after a leg injury, i now back up to body weight squats.

    ''If you've ever been hungry, youll never be full''
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  27. #27
    Every calorie's a war Revolver45's Avatar
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    cell-tech
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    Banned RobDude's Avatar
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    The gymnasts you see on TV are the WORLD'S BEST. They are genetically gifted athletes who have been training hours on end for years and years. Most that reach that level are training long before they turn 5. I won't even touch on the 'natural' issue; other than to say, in any sport where strength is a factor, people will benefit from steriods....

    I did gymnastics for years, in high school and in college. Doing the workouts and training we did some guys got pretty muscular, some guys didn't. Find pictures of a less than olympic gymnast - like a high school varsity team and most of them look small. Small and rip, maybe. Small and strong, certainly (for their bodyweight anyway).

    Really though, there are very few workouts you can't simulate with your body weight and the gymnastics equipment, or at least find something else to target the same group.
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  29. #29
    Registered User Wangtang6911's Avatar
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    Allright so heres the deal. All those things you hear about not training a muscle more than once a week, that doesn't apply because we will work handstands, planches, L-sits 4 or 5 times. Then, you do that for 10 years, you are most likely sure to see results.

    You also have to see what events the gymnast specializes in. A ring specialist will have much bigger arms than someone who does primarily floor. Most gymnasts do not think much about building muscle. If anything, they want to be lighter because its easier to flip and control your body.
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  30. #30
    Banned affy's Avatar
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    they all have massive shoulders...that asian gymnist has freaking huge shoulders and upper arms...goddamit!
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