Sitting vs. Standing

[#8]

The last 6 weeks I have drastically changed my routine from a strictly BB style training to that more of a strength athlete / flexibility / agility / functional style. My coach told me that any and all exercises should be done standing as opposed to sitting on a bench if possible.

The reason she gave: Sitting down and pretending to be strong moving something in a range of motion that has zero function does not build smart muscle. (She was referring to seated military press on the smith machine. I now do all military presses standing)

It makes a lot of sense to me. I now do any and all exercises standing up (when possible obviously).

Just wondering how many other people prefer the other way around or maybe incorporate a bit of both for different reasons?

:sup

[steve_d]

Bit curious what others will say. Personally, there are some exercises that I can't imagine making too much of a difference sitting or standing (and there aren't a whole lot that you have an option).

For example, standing bicep curls (dumbbells), vs sitting. I can't see how standing would change too much other than make it easier to "cheat" some of the reps.

I always sit for dumbbell shoulder press, and the one or two times I didn't I just find it awkward, mostly because my back has nothing to resist against. (so I can see the point that for some exercises it would make a difference - good or bad, I don't know).

[L3]

imo you should switch between standing and seated every 6-8 weeks for applicable excercises

[daande]

I see alot of small guys doing these types of exercises...I would say the pros and cons would be theres:

PROs:
-Get an entire body workout by using all your muscles to stabilze the weight.

CONs:
-You lift less weight
-You are working the same muscles everytime you workout (if you workout 5 days a week you are essentially working out these muscles 5 days a week)

Recommendation:

I think you should not do this everyday. You should do your routine 5 days a week or whatever how you normally would. Then have maybe 1 day a week where you work your entire body doing standing exercises. Note: I am not a strength couch but this would make more sense to me.

[#8]

I see alot of small guys doing these types of exercises...I would say the pros and cons would be theres:

PROs:
-Get an entire body workout by using all your muscles to stabilze the weight.

CONs:
-You lift less weight
-You are working the same muscles everytime you workout (if you workout 5 days a week you are essentially working out these muscles 5 days a week)

Recommendation:

I think you should not do this everyday. You should do your routine 5 days a week or whatever how you normally would. Then have maybe 1 day a week where you work your entire body doing standing exercises. Note: I am not a strength couch but this would make more sense to me.

I see where you are going with this, and in theory it makes sense. However, I have notice a drastic increase in not only strength, but flexibility and balance as well training the way she has me training.

My workouts are much more brutal than my BB style only workouts because of the fact that my whole body gets trained much more often and it is leading to gains in every area simultaneously.

I no longer train arms at all but my arms have become stronger. I barely train shoulders (except for a few very specific activation exercises) and my shoulders have become much stronger as well. I think the functional aspect of training is too often overlooked to achieve an aesthetic goal.

Having a well rounded training routine has proven very effective for me. I wish I had done this 5 years ago.

[natenator]

standing military presses are a great exercise. One of the best for shoulders but like all other exercises it has its place. The downside to these is you can cheat much more easily on them which isn't a bad thing because overload (even with a bit of cheating) fosters growth. I view these as a more compound movement with seated presses (BB or DB) more isolation type because the cheating ability is drastically reduced.

Jersey: Glad you are having success from finally adopting more sport specific style of training as opposed to bodybuilder type training. Sports athlese shouldn't be doing BB specific training in general as its not conducive to their performance in their chosen sport. That said, you think maybe *some* of these awesome gains are simply a matter of switching to a new routine?

[#8]

standing military presses are a great exercise. One of the best for shoulders but like all other exercises it has its place. The downside to these is you can cheat much more easily on them which isn't a bad thing because overload (even with a bit of cheating) fosters growth. I view these as a more compound movement with seated presses (BB or DB) more isolation type because the cheating ability is drastically reduced.

Jersey: Glad you are having success from finally adopting more sport specific style of training as opposed to bodybuilder type training. Sports athlese shouldn't be doing BB specific training in general as its not conducive to their performance in their chosen sport. That said, you think maybe *some* of these awesome gains are simply a matter of switching to a new routine?

That is entirely possible. I had the mentality before that the bigger and leaner I was, the more efficient of an athlete I would become. I always had decent flexibility and strength, but since using this strength coach I have become much more explosive, stable, and agile.

Granted this is not everyone's goal in terms of results, but it has an excellent transition into BB as well simply because of my new strength and range of motion, not to mention healing reoccurring injuries.

[marino]

i have trained both ways. I found that my overall core strength and fitness was noticeably stronger when I trained much the way you are now. Eg. standing military, bp on the swiss ball, legs utilizing lunges instead of leg extensions etc . good to do both for sure shock your muscles

[Vitamin S]

not very effective for bodybuilders, strongman or just to get strong to be able to apply that to another sport yes.

bodybuilders will benefit way more from a seated strict position, be able to handle more weight supported as oppose to standing such as military press.

[natenator]

not very effective for bodybuilders, strongman or just to get strong to be able to apply that to another sport yes.

bodybuilders will benefit way more from a seated strict position, be able to handle more weight supported as oppose to standing such as military press.
disagree a bit. You need variety.

[tiramisu]

Try adding power cleans and push presses :)

[#8]

Try adding power cleans and push presses :)

Is a push press where you do an overhead press but you bend your knees a bit and gain some momentum with your legs a bit as you press the weight up?

I do cleans now. She has me doing them 3 times a week. Low reps.

[GYMBRAT]

[QUOTE=Jersey #8;245576]Is a push press where you do an overhead press but you bend your knees a bit and gain some momentum with your legs a bit as you press the weight up?


you bet yes, the clean and press combined together is an awesome and effective exercise kind of a meat and potatoes style exercise

....as natenator said, it is important to switch up your routine often to keep your body from adapting to any particular exercise..:bch

[Vitamin S]

variety is needed, but in the context that applies to a body builder ie. movements that are strict hit more fibers deeper. you can change grip, do negatives, slow the pace down, pause etc, change the order of the workout that day, but strict is where its at, use less weight but perfect form, also less chance of injury.