Comments on: The Holy Trinity of Fitness

By: Michelle

Michelle — Mon, 12 Sep 2011 03:36:45 +0000

I would go so far to say that the squat should be at the top of the exercise triangle. The squat hits multiple muscle groups when done using more than bodyweight, and can be altered to target specific muscles more effectively.

By: Bob

Bob — Wed, 27 Apr 2011 01:57:48 +0000

I agree with Nimbette2. The Holy Trinity should be pushups, pullups, and squats.

By: Tom

Tom — Sun, 03 Oct 2010 09:05:49 +0000

Excellent advice and tutorial on these bodyweight exercises Cameron!

By: Stin

Stin — Wed, 26 May 2010 10:36:21 +0000

Just a note on sit-ups vs crunches; doing sit ups (feet anchored, back straight) mainly trains hip flexors, with the abdominal muscles simply stabilising the body as it is lifted off the floor. Doing crunches (try to pull the lower part of your chest towards your pubic bone) fully contracts your abdominal muscles, giving a better workout. To my knowledge, both are safe for the back if done correctly.

push ups x 100
crunches x 100
squats x 100
chin ups 4×25

one arm push ups x 10 each side
pistol squats x 10 each side
I’m working on one armed chin ups
Plus cardio, usually running

By: Joseph

Joseph — Sat, 15 May 2010 19:38:01 +0000

I believe that we can be (and stay) in a great shape if we are doing only these three exercises in a daily basis. I am going to the gym but it is not necessary. These 3, combined with running, are the best!

By: MikaelL

MikaelL — Tue, 23 Feb 2010 10:54:04 +0000

I agree with Nimbette2. Maybe substituting the squat for a burpee seeing as a burpee includes a squat and works almost every major muscle group in the body.

By: Nimbette2

Nimbette2 — Thu, 17 Sep 2009 20:42:55 +0000

I say the holy trinity should be:
- Pull-ups
-Push-ups
-Squats

Abs are worked when doing anything, really. Push-ups work abs already…

By: Buh

Buh — Thu, 20 Aug 2009 04:31:35 +0000

Those 3 exercises offer good results for the upper body in high enough repetitions, but neglect leg development.

As bipedal organisms, our success in the natural environment depends on our legs. The legs contain the largest muscles in our bodies, and constitute 60% of our total muscle mass. The typical upper body contains only 40% of our musculature. To produce growth hormone, an exercise must tax the most possible muscles. Therefore, I would nominate the bodyweight squat as an apostle to the holy trinity. Squatting enough to release lactic acid will aid the development of upper and lower body development by eliciting more growth hormone than upper body exercise alone.

I have used Tabata interval squats to great effect in leg development. When followed by Tabata pushups, pullups, and situps, the whole body gets worked to exhaustion. Under a Tabata protocol, this typically takes 16 minutes to achieve.

For those who believe that running alone can develop legs, keep in mind that squats can help runners sprint faster, but running has never helped anyone squat better. The difference is in the full range of motion used by the bodyweight squat, which balances the anterior and posterior leg muscles while increasing flexibility in the hips.

By: hillmatt

hillmatt — Thu, 25 Jun 2009 20:35:55 +0000

I’ve recently lost around 90 pounds in order to get into the army, that isn’t really related to what I wanted to post I just enjoy telling people. Anyway one of the recruiting Sgts. gave me a workout to knock out the last 3-4% off my BMI so I can get in
run 1/4 mile
21 pull-ups
21 pus-hups
21 sit-ups
1/4 mile
18 pull-ups
18 sit-ups
18 push-ups
and on until you hit three, best workout I’ve ever done I highly recommend it.

By: Cameron Schaefer

Cameron Schaefer — Tue, 23 Jun 2009 03:13:46 +0000

@Josh,

Good question – 3 sets of max