The science of love

http://www.economist.com/opinion/PrinterFriendly.cfm?Story_ID=2424049

The science of love

I get a kick out of you

Feb 12th 2004
From The Economist print edition

Scientists are finding that, after all, love really is down to a chemical addiction between people

OVER the course of history it has been artists, poets and playwrights who have made the greatest progress in humanity's understanding of love. Romance has seemed as inexplicable as the beauty of a rainbow. But these days scientists are challenging that notion, and they have rather a lot to say about how and why people love each other.

Is this useful? The scientists think so. For a start, understanding the neurochemical pathways that regulate social attachments may help to deal with defects in people's ability to form relationships. All relationships, whether they are those of parents with their children, spouses with their partners, or workers with their colleagues, rely on an ability to create and maintain social ties. Defects can be disabling, and become apparent as disorders such as autism and schizophrenia—and, indeed, as the serious depression that can result from rejection in love. Research is also shedding light on some of the more extreme forms of sexual behaviour. And, controversially, some utopian fringe groups see such work as the doorway to a future where love is guaranteed because it will be provided chemically, or even genetically engineered from conception.

The scientific tale of love begins innocently enough, with voles. The prairie vole is a sociable creature, one of the only 3% of mammal species that appear to form monogamous relationships. Mating between prairie voles is a tremendous 24-hour effort. After this, they bond for life. They prefer to spend time with each other, groom each other for hours on end and nest together. They avoid meeting other potential mates. The male becomes an aggressive guard of the female. And when their pups are born, they become affectionate and attentive parents. However, another vole, a close relative called the montane vole, has no interest in partnership beyond one-night-stand sex. What is intriguing is that these vast differences in behaviour are the result of a mere handful of genes. The two vole species are more than 99% alike, genetically.

Why do voles fall in love?

The details of what is going on—the vole story, as it were—is a fascinating one. When prairie voles have sex, two hormones called oxytocin and vasopressin are released. If the release of these hormones is blocked, prairie-voles' sex becomes a fleeting affair, like that normally enjoyed by their rakish montane cousins. Conversely, if prairie voles are given an injection of the hormones, but prevented from having sex, they will still form a preference for their chosen partner. In other words, researchers can make prairie voles fall in love—or whatever the vole equivalent of this is—with an injection.

A clue to what is happening—and how these results might bear on the human condition—was found when this magic juice was given to the montane vole: it made no difference. It turns out that the faithful prairie vole has receptors for oxytocin and vasopressin in brain regions associated with reward and reinforcement, whereas the montane vole does not. The question is, do humans (another species in the 3% of allegedly monogamous mammals) have brains similar to prairie voles?

To answer that question you need to dig a little deeper. As Larry Young, a researcher into social attachment at Emory University, in Atlanta, Georgia, explains, the brain has a reward system designed to make voles (and people and other animals) do what they ought to. Without it, they might forget to eat, drink and have sex—with disastrous results. That animals continue to do these things is because they make them feel good. And they feel good because of the release of a chemical called dopamine into the brain. Sure enough, when a female prairie vole mates, there is a 50% increase in the level of dopamine in the reward centre of her brain.

Similarly, when a male rat has sex it feels good to him because of the dopamine. He learns that sex is enjoyable, and seeks out more of it based on how it happened the first time. But, in contrast to the prairie vole, at no time do rats learn to associate sex with a particular female. Rats are not monogamous.

This is where the vasopressin and oxytocin come in. They are involved in parts of the brain that help to pick out the salient features used to identify individuals. If the gene for oxytocin is knocked out of a mouse before birth, that mouse will become a social amnesiac and have no memory of the other mice it meets. The same is true if the vasopressin gene is knocked out.

The salient feature in this case is odour. Rats, mice and voles recognise each other by smell. Christie Fowler and her colleagues at Florida State University have found that exposure to the opposite sex generates new nerve cells in the brains of prairie voles—in particular in areas important to olfactory memory. Could it be that prairie voles form an olfactory “image” of their partners—the rodent equivalent of remembering a personality—and this becomes linked with pleasure?

Dr Young and his colleagues suggest this idea in an article published last month in the Journal of Comparative Neurology. They argue that prairie voles become addicted to each other through a process of sexual imprinting mediated by odour. Furthermore, they suggest that the reward mechanism involved in this addiction has probably evolved in a similar way in other monogamous animals, humans included, to regulate pair-bonding in them as well.

You might as well face it…

Sex stimulates the release of vasopressin and oxytocin in people, as well as voles, though the role of these hormones in the human brain is not yet well understood. But while it is unlikely that people have a mental, smell-based map of their partners in the way that voles do, there are strong hints that the hormone pair have something to reveal about the nature of human love: among those of Man's fellow primates that have been studied, monogamous marmosets have higher levels of vasopressin bound in the reward centres of their brains than do non-monogamous rhesus macaques.

Other approaches are also shedding light on the question. In 2000, Andreas Bartels and Semir Zeki of University College, London, located the areas of the brain activated by romantic love. They took students who said they were madly in love, put them into a brain scanner, and looked at their patterns of brain activity.

The results were surprising. For a start, a relatively small area of the human brain is active in love, compared with that involved in, say, ordinary friendship. “It is fascinating to reflect”, the pair conclude, “that the face that launched a thousand ships should have done so through such a limited expanse of cortex.” The second surprise was that the brain areas active in love are different from the areas activated in other emotional states, such as fear and anger. Parts of the brain that are love-bitten include the one responsible for gut feelings, and the ones which generate the euphoria induced by drugs such as cocaine. So the brains of people deeply in love do not look like those of people experiencing strong emotions, but instead like those of people snorting coke. Love, in other words, uses the neural mechanisms that are activated during the process of addiction. “We are literally addicted to love,” Dr Young observes. Like the prairie voles.

It seems possible, then, that animals which form strong social bonds do so because of the location of their receptors for vasopressin and oxytocin. Evolution acts on the distribution of these receptors to generate social or non-social versions of a vole. The more receptors located in regions associated with reward, the more rewarding social interactions become. Social groups, and society itself, rely ultimately on these receptors. But for evolution to be able to act, there must be individual variation between mice, and between men. And this has interesting implications.

Last year, Steven Phelps, who works at Emory with Dr Young, found great diversity in the distribution of vasopressin receptors between individual prairie voles. He suggests that this variation contributes to individual differences in social behaviour—in other words, some voles will be more faithful than others. Meanwhile, Dr Young says that he and his colleagues have found a lot of variation in the vasopressin-receptor gene in humans. “We may be able to do things like look at their gene sequence, look at their promoter sequence, to genotype people and correlate that with their fidelity,” he muses.

It has already proved possible to tinker with this genetic inheritance, with startling results. Scientists can increase the expression of the relevant receptors in prairie voles, and thus strengthen the animals' ability to attach to partners. And in 1999, Dr Young led a team that took the prairie-vole receptor gene and inserted it into an ordinary (and therefore promiscuous) mouse. The transgenic mouse thus created was much more sociable to its mate.

Love, love me do

Scanning the brains of people in love is also helping to refine science's grasp of love's various forms. Helen Fisher, a researcher at Rutgers University, and the author of a new book on love*, suggests it comes in three flavours: lust, romantic love and long-term attachment. There is some overlap but, in essence, these are separate phenomena, with their own emotional and motivational systems, and accompanying chemicals. These systems have evolved to enable, respectively, mating, pair-bonding and parenting.

Lust, of course, involves a craving for sex. Jim Pfaus, a psychologist at Concordia University, in Montreal, says the aftermath of lustful sex is similar to the state induced by taking opiates. A heady mix of chemical changes occurs, including increases in the levels of serotonin, oxytocin, vasopressin and endogenous opioids (the body's natural equivalent of heroin). “This may serve many functions, to relax the body, induce pleasure and satiety, and perhaps induce bonding to the very features that one has just experienced all this with”, says Dr Pfaus.

Then there is attraction, or the state of being in love (what is sometimes known as romantic or obsessive love). This is a refinement of mere lust that allows people to home in on a particular mate. This state is characterised by feelings of exhilaration, and intrusive, obsessive thoughts about the object of one's affection. Some researchers suggest this mental state might share neurochemical characteristics with the manic phase of manic depression. Dr Fisher's work, however, suggests that the actual behavioural patterns of those in love—such as attempting to evoke reciprocal responses in one's loved one—resemble obsessive compulsive disorder (OCD).

That raises the question of whether it is possible to “treat” this romantic state clinically, as can be done with OCD. The parents of any love-besotted teenager might want to know the answer to that. Dr Fisher suggests it might, indeed, be possible to inhibit feelings of romantic love, but only at its early stages. OCD is characterised by low levels of a chemical called serotonin. Drugs such as Prozac work by keeping serotonin hanging around in the brain for longer than normal, so they might stave off romantic feelings. (This also means that people taking anti-depressants may be jeopardising their ability to fall in love.) But once romantic love begins in earnest, it is one of the strongest drives on Earth. Dr Fisher says it seems to be more powerful than hunger. A little serotonin would be unlikely to stifle it.

Wonderful though it is, romantic love is unstable—not a good basis for child-rearing. But the final stage of love, long-term attachment, allows parents to co-operate in raising children. This state, says Dr Fisher, is characterised by feelings of calm, security, social comfort and emotional union.

Because they are independent, these three systems can work simultaneously—with dangerous results. As Dr Fisher explains, “you can feel deep attachment for a long-term spouse, while you feel romantic love for someone else, while you feel the sex drive in situations unrelated to either partner.” This independence means it is possible to love more than one person at a time, a situation that leads to jealousy, adultery and divorce—though also to the possibilities of promiscuity and polygamy, with the likelihood of extra children, and thus a bigger stake in the genetic future, that those behaviours bring. As Dr Fisher observes, “We were not built to be happy but to reproduce.”

The stages of love vary somewhat between the sexes. Lust, for example, is aroused more easily in men by visual stimuli than is the case for women. This is probably why visual pornography is more popular with men. And although both men and women express romantic love with the same intensity, and are attracted to partners who are dependable, kind, healthy, smart and educated, there are some notable differences in their choices. Men are more attracted to youth and beauty, while women are more attracted to money, education and position. When an older, ugly man is seen walking down the road arm-in-arm with a young and beautiful woman, most people assume the man is rich or powerful.

These foolish things

Of course, love is about more than just genes. Cultural and social factors, and learning, play big roles. Who and how a person has loved in the past are important determinants of his (or her) capacity to fall in love at any given moment in the future. This is because animals—people included—learn from their sexual and social experiences. Arousal comes naturally. But long-term success in mating requires a change from being naive about this state to knowing the precise factors that lead from arousal to the rewards of sex, love and attachment. For some humans, this may involve flowers, chocolate and sweet words. But these things are learnt.

If humans become conditioned by their experiences, this may be the reason why some people tend to date the same “type” of partner over and over again. Researchers think humans develop a “love map” as they grow up—a blueprint that contains the many things that they have learnt are attractive. This inner scorecard is something that people use to rate the suitability of mates. Yet the idea that humans are actually born with a particular type of “soul mate” wired into their desires is wrong. Research on the choices of partner made by identical twins suggests that the development of love maps takes time, and has a strong random component.

Work on rats is leading researchers such as Dr Pfaus to wonder whether the template of features found attractive by an individual is formed during a critical period of sexual-behaviour development. He says that even in animals that are not supposed to pair-bond, such as rats, these features may get fixed with the experience of sexual reward. Rats can be conditioned to prefer particular types of partner—for example by pairing sexual reward with some kind of cue, such as lemon-scented members of the opposite sex. This work may help the understanding of unusual sexual preferences. Human fetishes, for example, develop early, and are almost impossible to change. The fetishist connects objects such as feet, shoes, stuffed toys and even balloons, that have a visual association with childhood sexual experiences, to sexual gratification.

So love, in all its glory, is just, it seems, a chemical state with genetic roots and environmental influences. But all this work leads to other questions. If scientists can make a more sociable mouse, might it be possible to create a more sociable human? And what about a more loving one? A few people even think that “paradise-engineering”, dedicated to abolishing the “biological substrates of human suffering”, is rather a good idea.

As time goes by

Progress in predicting the outcome of relationships, and information about the genetic roots of fidelity, might also make proposing marriage more like a job application—with associated medical, genetic and psychological checks. If it were reliable enough, would insurers cover you for divorce? And as brain scanners become cheaper and more widely available, they might go from being research tools to something that anyone could use to find out how well they were loved. Will the future bring answers to questions such as: Does your partner really love you? Is your husband lusting after the au pair?

And then there are drugs. Despite Dr Fisher's reservations, might they also help people to fall in love, or perhaps fix broken relationships? Probably not. Dr Pfaus says that drugs may enhance portions of the “love experience” but fall short of doing the whole job because of their specificity. And if a couple fall out of love, drugs are unlikely to help either. Dr Fisher does not believe that the brain could overlook distaste for someone—even if a couple in trouble could inject themselves with huge amounts of dopamine.

However, she does think that administering serotonin can help someone get over a bad love affair faster. She also suggests it is possible to trick the brain into feeling romantic love in a long-term relationship by doing novel things with your partner. Any arousing activity drives up the level of dopamine and can therefore trigger feelings of romance as a side effect. This is why holidays can rekindle passion. Romantics, of course, have always known that love is a special sort of chemistry. Scientists are now beginning to show how true this is.

* “Why We Love: The Nature and Chemistry of Romantic Love”, by Helen Fisher. Henry Holt and Company, New York.

California Numismatic Investments

California Numismatic Investments seems like a good source for bullion coins.

Paragear

Paragear: world's largest distributor of parachuting equipment

Sewing webbing info.

http://www.scubaboard.com/showthread.php?threadid=29479&s=3b637c2bc0a62813308dbf31f59e1462

 
Scuba Board > The Equipment of Scuba Diving > Do It Yourself – DIY

06-12-2003, 07:54 PM
  #1

WVMike

Regular Member

 

Join Date: Apr 2003

Location: Northern WV

Posts: 132

Sewing webbing ?

What is the best way to sew webbing? I have seen some nice sewing jobs in this forum for knife and snip holders.

What kind of machine would be best?

thanks in advance

 

06-13-2003, 12:59 PM
  #2

PnL

Regular Member

 

Join Date: Aug 2002

Location: Southern California

Posts: 201

Industrial machines would be best for webbing…

Industrial machines would be best for webbing as its fairly thick, especially doubled over for a sheath. I've looked at some but their pricey for just hobby work. For regular nylon cordura a home machine should be fine. I've used a Kenmore home machine for cordura using nylon B69 thread with minor modifications. Webbing is much more difficult because the motor isn't strong enough (may burn out) and the needles will break … trust me, I've gone though a bunch trying to sew webbing with my Kenmore :)

I should point out that this is new to me so perhaps some of this is due to poor technique. HTH

 

06-13-2003, 01:09 PM
  #3

scuba-punk

Regular Member

 

 

Join Date: Oct 2002

Location: South-Central Pennsylvania

Posts: 193

Cobbler

Go find you friednly neighborhood cobbler (shoe guy). They have machines that can sew your arms together (if you're into that), so the heavy webbing is no big deal. Shouldn't cost more than a few bucks for small jobs. Well, around here anyway.

-Frank

 

06-29-2003, 01:34 PM
  #4

Diver Mike

New Member

 

 

Join Date: Jun 2003

Location: Indianapolis, IN

Posts: 19

Singre Commerical

Any of the Singer of Pffaf comerical machines will sew webbing.

We use a singer 115 that is 20 years old and it still sews perfectly.

You can buy these machines for around 200-2500 dollars.

Mike…

__________________
No sea too deep, no sky to high

 

06-30-2003, 09:09 AM
  #5

k4sdi

Club Web Master

 

 

Join Date: Feb 2002

Location: “Far” West KY

Posts: 316

[QUOTE][i]scubapunk-17055 once bubbled… [/i...

Quote:

scubapunk-17055 once bubbled...
Go find you friednly neighborhood cobbler (shoe guy). -Frank

Also check with your local Upholstery shop!

Mark

__________________

You're caught up in the internet, you think it's such a great asset,
but you're wrong, wrong, wrong,
All that fiber optic gear still cannot take away the fear like an island song.....
Jimmy Buffett "Holiday"

 

06-30-2003, 10:50 AM
  #6

Bob3

ScubaBoard Veteran

 

 

Join Date: Sep 2000

Location: Migratory: CA, WI, MI, FL

Posts: 2,106

DIY

If you don't want to drop a bundle on a sewing machine but don't want to farm it out to a cobbler or upholstry shop, get yourself a sewing awl (about $12).
see: http://www.paragear.com
Go to "rigging equipment" and then "page 2".
They're also available at some camping or leather work stores.

__________________
Your friendly Viking Drysuit dealer.
DiveInn Affiliate
GO SHOPPING
Cuban Food Market Affiliate
Cuban Food Market

 

07-01-2003, 10:25 PM
  #7

jamiei

Senior Member

 

 

Join Date: Nov 2002

Location: GA

Posts: 688

can you explain exactly how the auto awl work...

can you explain exactly how the auto awl works? Just thinking about the time involved to use it mainly. Say that I'm sewing a 2" strap back onto itself to form a loop... about how long would it take to do it with the awl? One other questions... what's the best thread to use? I'm sure that paragear probably carries that also... thanks for the info

__________________
Jamie

http://www.athenshomesolutions.com interfaces for suunto
[email protected]

 

07-01-2003, 11:09 PM
  #8

JeffAustin

Regular Member

 

Join Date: Oct 2002

Location: PNW; 20 min. from the salt.

Posts: 292

Chain stitch...

By hand works good, but won't look as good as a dialed in machine stitch, but with black webbing and black thread who will notice?

Dialing in the sewing machine for heavy webbing might take longer than doing it by hand. I have used a heavy duty(not commercial) Singer machine for sewing both flat and tubular webbing. Get the largest needle available for the machine, with a large thread hole. I believe a ball point needle is what worked best for me, it doesn't cut the fabric the way an ordinary needle does. Use thick thread, I think nylon upholstery thread, making sure it has a smooth feel, so it won't jam in the machine. For what you are talking about, a regular stitch will be adequate, but if you want a lot of strength, do a zig zag stitch, but expect to do some practising before you have good results.

You might be surprised at how good a job can be done by hand, with just needle and thread.

 

07-02-2003, 03:42 PM
  #9

Dr. Jay

Senior Member

 

 

Join Date: Dec 2002

Location: Orlando, FL

Posts: 507

Sewing by Hand

I'd have to concur with Mr. Austin.

If you're just sewing a knife pouch or snips holder, why waste the time trying to find such a machine. The Halcyon webbing is tuff stuff.

I just used a heavy-duty needle and some heavy-duty upholstry thread to sew it. I threaded the needle by hand as far as it would go and used some pliers to drag it through the rest of the way. Makes a nice little project during commercials or something.

__________________
"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former." - Albert Einstein
Aquatic Outpost
My Photos
Dishing out computer perscriptions since the turn of the century.

 

07-02-2003, 05:26 PM
  #10

JeffAustin

Regular Member

 

Join Date: Oct 2002

Location: PNW; 20 min. from the salt.

Posts: 292

Almost forgot...

A thimble makes the job a lot easier on the fingers; either the classic grandma type or a sailmakers, which straps onto your hand, positioning the "thimble" part in the palm of your hand for more pushing power.

 

07-04-2003, 11:56 PM
  #11

RichLockyer

Senior Member

 

 

Join Date: Feb 2003

Location: Chino, CA

Posts: 540

[QUOTE][i]Bob3 once bubbled… [/i][B]get y…

Quote:

Bob3 once bubbled…
get yourself a sewing awl (about $12).
see: http://www.paragear.com
Go to “rigging equipment” and then “page 2″.

OMG.
I bought one of those from Tandy Leather a couple of years ago and never realized that the handle was hollow AND contained a wrench and spare needle.

 

07-05-2003, 12:13 AM
  #12

RichLockyer

Senior Member

 

 

Join Date: Feb 2003

Location: Chino, CA

Posts: 540

[QUOTE][i]jamiei once bubbled… [/i][B]can…

Quote:

jamiei once bubbled…
can you explain exactly how the auto awl works? Just thinking about the time involved to use it mainly. Say that I'm sewing a 2″ strap back onto itself to form a loop… about how long would it

I plan an evening watching TLC per project, but once you get your rythm down it's not bad. I've done cam-bands and knife sheaths, as well as a pair of Gators that I never finished.

You start by punching through, then pull the thread all the way through so you have nothing but the tool on one side. Now, pull enough thread to cover TWICE the length of the planned stitch… so if you're doing a cam-band where you want to stitch a square plus double crossover on 2″ webbing you'll need about 15″ of stitching so pull about 30″ of thread at this point.
Now, pull back, move forward, punch through again. Draw back slightly… just enough to put some slack in the thread. Take the (32″) length of thread and pass it through the slack. Now pull the needle back out and pull tightly on both sides. Repeat about 200 times.

When you reach the end, work so that both pieces of thread end up on the hidden side. Tie off with a square knot and carefully burn the cut ends.

It's the kind of job that nobody could pay me to do for them, and I'd be willing to pay a FAIR amount to avoid doing it myself. When I made my cam-bands, I could only find the Dive-Rite and Halcyon bands in the LDS and the cheapest was $30 each.
Two days after I finished mine, I found them at Sport Chalet for $17. Considering that I paid a buck a foot for the webbing and another $5 for the cam, it would have been worth the extra $10 to avoid the stitching AND have the velcro on the bands… I used innertube… adding Velcro would have brought my material cost close to $15 and added another evening of sewing.

Some things are worth DIY, some aren't :)

 

07-05-2003, 09:30 AM
  #13

jamiei

Senior Member

 

 

Join Date: Nov 2002

Location: GA

Posts: 688

divers direct has cam bands for $14.95… I w…

divers direct has cam bands for $14.95… I was gonna make them myself but couldn't do it for any cheaper than that…

__________________
Jamie

http://www.athenshomesolutions.com interfaces for suunto
[email protected]

 

07-12-2003, 10:29 PM
  #14

ScoobyDave

Regular Member

 

Join Date: May 2003

Location: Indianapolis, IN

Posts: 81

Check your local Army/Navy Store…

I've seen a number of Army/Navy surplus stores that make custom belt bags, etc, and have the sewing gear to do just about anything needed.

 

« Prev Thread | Next Thread »

Posting Rules

You may not post new threads

You may not post replies

You may not post attachments

You may not edit your posts

vB code is On

Smilies are On

[IMG] code is Off

HTML code is Off

Forum Jump

All times are GMT -7. The time now is 10:04 AM.
© Copyright 2001 – 2004 ScubaBoard.com. All Rights Reserved.

Home | My Account | Register | Search | Calendar | FAQ | Advertising | Logout

 

vBulletin, Copyright ©2000 – 2004, Jelsoft Enterprises Limited.

Designed by vBdesign.org

Contact Us – Scuba Board – Archive – Advertising – Top

Nice icon

I don't know , but I like his icon:

Power Sled

Pro Power Chute

Teaching pigs to sing…

Via :

It is useless to attempt to reason a man out of a thing he was never reasoned into.
– Jonathan Swift

Building an Olympic Body through Bodyweight Conditioning

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229

The leader in cutting-edge fitness

Building an Olympic Body through Bodyweight Conditioning

Christopher Sommer

We have all seen them on television during the Olympics; these powerful men performing amazing skills with ease and grace. Watching them perform the question inevitably arises – are they as powerful as they look? And the answer is – yes. What will probably be even more surprising to you is that they build their strength and physiques almost entirely with various bodyweight exercises.

The list of requirements is long and can be rather daunting to prepare a world class athlete: passive flexibility, active flexibility, joint preparation, static strength, dynamic strength etc. etc. and is probably only interesting in detail to those of us involved with the physical preparation of champions. There are of course some supplemental exercises where weight is added (i.e. weighted leg lifts), however the central premise remains; these amazing athletes have built the vast majority of their strength and power through the use of bodyweight conditioning.

Now another question that we should ask ourselves – is the bodyweight training of the Olympians also beneficial to the fitness enthusiast? And if so, is it possible to apply at least some of it to those without a professional instructor to guide them or tens of thousands of dollars of specialized gymnastics equipment? And the answers are once again – yes and yes. There are some of our specialized exercises that are relatively easy to learn and require little or no equipment beyond a chin-up bar and some floor space.

In this article, I will cover the basic progressions needed to learn two primary gymnastics exercises: the planche and the front lever. This will be by no means a complete bodyweight training program, but rather an introduction. These two movements were chosen for their novelty, the simplicity of the movements and for the excellent strength gains that are possible for those who are willing to commit the necessary sweat and dedication. The planche will be our pressing movement and the front lever will be our pulling movement. At advanced levels, adding a pushup to the planche and a pull-up to the front lever will effectively give a fairly intense full upper body workout, including the abs and lower back.

Now before continuing further into our training, let’s first regress and consider the question of why to do bodyweight conditioning in the first place? A common misconception is that bodyweight exercises do not build substantial strength but are rather more suited for building endurance. For most people this conjures images of endless pushups, sit-ups or for the strong, perhaps pull-ups and dips. Great maybe for general fitness or endurance, but of little value in building real strength.

First of all, exercise is exercise. Period. The name of the game is resistance. A muscle contracts against resistance and, with perseverance, over time, becomes stronger. For strength to increase, the amount of resistance or load worked against must also increase over time. Hence the problem with bodyweight conditioning – as the resistance (weight of the body) is fixed, how to continue to increase strength? Surprisingly the answer is simple – by decreasing the amount of leverage it is possible to exert on an exercise, the resistance of an exercise becomes increasingly greater. For example, a hanging straight leg lift is much harder than a tucked leg lift. In both exercises the weight of your legs remains constant, however by reducing your leverage (i.e. in this case straightening your legs) we are able to greatly increase the resistance. By straightening the legs we have effectively doubled the difficulty of the exercise even though the weight of the body has remained constant.

With experience and creativity it is possible to learn or design exercises that, done correctly and with the proper progressions, are so lacking in leverage that even at bodyweight levels of resistance it is possible to build staggering amounts of strength. In addition to strength, the athlete will also develop excellent balance, coordination, agility and exceptional core strength. Perhaps that is why spectacular film athletes like Jackie Chan and Mark Dacascos always include gymnastics training in their physical preparation.

How well do the progressions that I am going to share with you work? Well, consider that fact that Mr. Mas Watanabe recently visited my men’s gymnastics program and was astounded by the levels of strength and development he saw. For those of you outside the gymnastics community, Mr. Watanabe has been for the past 30 plus years, one of our primary leaders of men’s gymnastics here in the United States and has personally worked with and evaluated every Olympian, World Championship, National, and Junior National Team member that our country has produced during this time. After observing my current athletes completing their daily bodyweight conditioning program, Mr. Watanabe informed me that they were the strongest most physically prepared group of athletes he had ever seen. In fact he went so far as to state that he had never even seen another group come close. Now the main point that I would like to emphasize here – is that their physical development was procured almost exclusively through consistent progressive bodyweight conditioning.

How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5’3”.

After this I was curious and wanted to measure JJ’s one rep max on weighted pull-ups. We started fairly light with 10 lbs. or so. I continued adding more weight while JJ performed single rep after single rep. Unfortunately I didn’t know about chinning belts and chains at that time and the cheap leather belt we were using broke at 75 lbs. Once again, I repeat, at 75 lbs. and JJ had never performed a weighted pull-up in his life. But he had performed years of my specialized bodyweight conditioning exercises. How much could JJ have chinned that day? We will never know for sure, but I will tell you that at 75 lbs. JJ was laughing and joking with me and did not appear to be noticeably bothered by the weight.

And JJ, while the strongest, is not an isolated case. For example, over the years I would occasionally (once a year or so) allow my athletes to test their one rep max on weighted chins (an exercise we never perform as part of our regular conditioning) simply so that they could have proof positive of the enormous measurable strength gains which they were enjoying. My own son at the age of 13 and a bodyweight of around 110 lbs. could chin 50 lbs. for 8 reps and it was not at all unusual for a 60 lb. younger athlete to perform 5 or more reps with 25 lbs.

In addition to his amazing strength, look again at the incredible physique that JJ built solely through various bodyweight exercises. Also look at the pictures of some of my current group of athletes. Pretty buff for boys who mostly range from 7-11 years old and have never lifted weights. As well, consider the fact that as competitive athletes, they never train for appearance. Their physiques are solely the result of their training their bodies for the function of becoming better athletes. In other words, their physiques (and anyone else’s who trains in this manner) are functional first and ornamental second.

Why does correct bodyweight conditioning work so well? There are several, the first is contraction. Basically, the harder the contraction over a greater part of the body during an exercise, the more effective the exercise. For maximum improvements training to failure is not necessary, but maximum contraction is. One of the main advantages to these advanced bodyweight exercises is that they require a complete full body contraction. In fact, at advanced levels, they are so demanding that it is simply not possible to complete them any other way.

Another primary reason for their beneficial results is the nature of the static holds themselves. By holding the bodyweight in a disadvantaged leverage position, we are effectively multiplying the resistance of our bodyweight. Or more simply stated, we are supporting a heavy weight in a locked static position. This has tremendous positive impact on the strength of the joints and connective tissue and aids greatly in overall strength development. Many great weightlifting champions have sworn by the benefits of holding heavy weights in a locked position. Two that immediately come to mind are Paul Anderson and John Grimek, who both made heavy supports a regular part of their early training.

Success at these exercises requires consistent incremental improvements. Do not seek improvement quickly or become frustrated after only a few weeks. You would not poke a seed into the ground and then jump back waiting for the plant to explode out instantly. You must be patient with physical conditioning also. While you may become more skillful or feel more powerful while performing a new exercise relatively quickly, this is due to becoming more neurologically efficient (“greasing the grove”), rather than experiencing an absolute gain in strength. It takes approximately 6 weeks to establish the first concrete strength gains. In other words, make haste – slowly.

Be prepared to spend at least six months at these exercises to work through the various progressions. What?! Six months?! Yes, that’s right, at least six months. Some people may need to spend a year or more. You wouldn’t expect to bench press 300 lbs. right away. Nor should you expect to build high level bodyweight strength instantly either. Be consistent, be patient and soon you too can be enjoying the benefits of greatly increased strength and athletic ability.

Alright enough talk, let’s get down to work and learn these progressions so that we can begin building some muscle. The following progressions will teach you how to perform the planche and the front lever as well as their more advanced variations; planche pushups and front lever pull-ups. We will begin with various static (non-moving, held) positions. From there, we will progress to the more dynamic pushing and pulling movements.

You will use the same basic strength progression on all of the following exercises. Be sure to master one position in a progression before moving onto the next. Hold for sets of however many seconds you feel comfortable, while continuing to combine the time of your sets until you reach 60 seconds total time. The number of sets it takes to reach the 60 seconds combined total time is irrelevant. All that matters is that you accomplish 60 seconds of “quality work”. Once you can hold a position correctly for the entire 60 seconds in one set, it is time to move on to the next harder exercise and begin the training procedure all over again. Now there are some exceptions to this rule, but we will address them later as we come to them.

Static holds can be performed each day for maximum benefit. However it is also possible to obtain excellent results with other workout schedules. The traditional Monday, Wednesday, Friday or Tuesday, Thursday, Saturday work well. My personal favorite that allows maximum work combined with substantial rest is Monday, Tuesday, Thursday, Friday. Everyone’s recovery ability is different. Simply experiment with the various schedules to see which suits your individual needs best.

Static holds can easily be placed anywhere in your current routine. My preference is to place them at the end of our physical preparation time. Once you have progressed to the more demanding planche pushups and front lever pull-ups, they should be placed in your workout in an appropriate spot for that exercise and body part and the static holds can continue to be placed at the end of the workout.

You should work your way through the various progressions of both the planche and the front lever at the same time. As they work complementary muscle groups, working these two exercises together will actually increase the speed of your overall improvement as well as providing you with balanced development and strength in your shoulder girdle and core.

The Planche Progressions
Obviously, for those of us who are mere mortals, it is not possible to simply remove the legs from the floor and go directly to the planche. However with the proper progressions and patience, this position is attainable by a reasonably fit, hard working athlete. While working the various planches, strive to hold the hips level with the shoulders. Make sure that the elbows are straight. Bending the elbows greatly lessens the intensity of these exercises and will greatly slow your progress. Almost straight is still bent, so be diligent and keep them straight.

One final general note on planches; hand positions on the planche series exercises is completely optional. Some prefer fingers forward, others to the side. Some swear by support on fingertips (my favorite) and others completely flat. Just experiment and find the grip that you prefer. If you find that a flat hand support on the floor is too uncomfortable for your wrists, these progressions can also be performed on a set of push-up bars.

Frog Stand
Begin this position by assuming a full squat and placing your hands on the ground directly in front of your feet. By directly, I mean right next to your toes. Arrange yourself so that your knees are resting against your bent elbows. Now gradually lean forward taking your weight both unto your hands and also unto your knees by leaning them on your elbows. Using your knees on your elbows will allow your legs to help your shoulders bear the load of your bodyweight. As you continue leaning forward you will eventually be able to remove your feet completely from the floor and hold yourself up with only your hands on the floor and your knees on your elbows for support.

Balance is also a key to this exercise. As you first begin to learn how to lean forward in this position, you will often probably overextend and fall forward. Don’t worry have fun with it and enjoy some new training. Some pillows placed in front of you will help to cushion any crash landings.

Notice that this is the only static position in our progressions with bent elbows. Continue holding sets of this position until you have reached your one minute total time.

Tuck Planche
The main difference between the frog stand and the tuck planche is that now your weight will be entirely supported on your arms only. Once again begin in a full squat and place your hands next to your toes. Now, as in the frog stand, lean forward taking all of your weight on your arms and shoulders alone. Do not use your knees on your elbows for assistance. Holding the knees tightly to the chest will make this exercise easier.

At first you may only be able to briefly raise off the ground. Do not worry. Keep adding small sets together to reach your goal of 60 seconds total. Simply continue working the position, striving to lift your hips to shoulder high. With consistent practice it is possible to increase your strength in static positions relatively quickly.

Advanced Tuck Planche
Once you feel comfortable with the tuck planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck planche is the position of the back. Note that in the tuck planche the back is curved, while in the advanced tuck planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck planche.

Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).

Straddle Planche
Once you have mastered the advanced tuck planche position you are ready to work on the straddle planche. Finally! After months of hard consistent work the end is now in sight. While learning this skill, it is also beneficial to practice the next progression (the tuck planche push-up) at the same time. One will build upon the other.

From the advanced tuck planche position, simply begin to extend your knees behind you from their position on your chest. Balance is critical here. As you extend your legs farther behind, you will also have to lean a little farther forward to compensate. The wider your legs are the easier the straddle planche will be (note: for those of you planning for the future, as you get stronger in the straddle planche you can increase the difficulty by bringing your legs closer together).

Make small adjustments from workout to workout trying to either increase the length of your static hold or the extention of your position. Do not try to increase both at the same workout. BE PREPARED – just a small movement will greatly lessen your leverage on this exercise and make the movement much harder.

This movement is so much more difficult, that it is not necessary to be able to hold it for 60 seconds before moving on. Once you can hold a straddle planche correctly for 10 seconds you will be able to move on. I know, I know . . . only 10 seconds! But trust me, it will feel like much longer while you are doing it.

Tuck Planche Pushups
By the time you begin working straddle planches, you will have achieved a reasonable amount of static strength and are ready to begin adding a dynamic movement to your static hold. The description of a tuck planche push-up is fairly straightforward; while in an advanced tuck planche position, simply attempt to perform a pushup. To receive the full benefit, be sure (or at least try!) to maintain the hips level with the shoulders during the descent and ascent of this movement. Don’t forget to fully straighten the elbows at the to of the movement. Reps and sets are completely up to you.

Straddle Planche Pushups
Once you have learned both the straddle planche and tuck planche push-ups, you are now strong enough to tackle straddle planche push-ups. You could consider the planche pushup a super bench press or a full body press. In addition to working the triceps, chest and front delts, you also have a full contraction of the lats, middle back and lower back as well as the traps. The triceps and the forearms are also working hard stabilizing the elbow joint. Core strength is extremely taxed as the upper and lower abs, obliques, serratus and hip flexors all struggle to maintain the stretched (body) position.

From the straddle planche, begin to lower yourself to the ground. Be careful to keep the hips level with the shoulders as you descend, as there is a tendency when first learning this skill to simply try to dip the shoulders forward. Pause just off the ground and extend back up to the straddle planche. Also be aware that as you rise from the bottom position, it will be quite a struggle to maintain your hips level with your shoulders.

Variations
At first you may only be able to lower but not lift out of this position. This is fine. Any of Pavel’s kettlebell variations for learning military presses will also work fine here. For example:
1) Lower slightly, hold for a few seconds and continue lowering and holding.
2) Try to lower as slowly as possible, taking 10, 20 or even 30 seconds to complete the descent.
3) Lower all the way, lift up slightly and lower again and repeat.

The Front Lever Progressions
As before, we will begin our training progression with various static positions and from there progress to the more difficult pulling movements. For the front lever series be sure to use a shoulder width overhand grip (fingers pointing away) as this will increase the amount of power you can exert during these exercises. Also, as with the planche series, it is very important to keep the elbows straight as bending the elbow will lesson the intensity and possible gains of these exercises.

Tuck Front Lever
Using any kind of comfortable support (chin-up bar, tree branch, rings etc.), hang using an overhand grip (i.e.. with fingers pointing away from you). Bring your knees to your chest and then strive to lift your hips in front of you while at the same time leaning back with your shoulders. At this time it is fine to allow your back to curve as you learn and build strength in the movement. Your goal is to eventually be able to pull your hips up to horizontal or level with your shoulders with an approximately 45 degree angle between the arms and torso. This is however, a very difficult position for beginners and you will probably need to build up to it gradually. At first, simply lift your hips as high as you can and begin timing your sets. As before, combine your sets until reaching a total time of 60 seconds. Upon reaching a 60-second hold in a single set, it is time to once again move on to the next progression.

Advanced Tuck Front Lever
Once the tuck front lever feels firmly in control, it is time to move on to the advanced tuck front lever. As with the advanced tuck planche, the main difference here is the “flat” back. This position will cause all of the muscle fibers in your back to fire as they struggle to handle the load of your bodyweight. The contraction will be intense. Your goal is to eventually be able to pull your hips up to horizontal or level with your shoulders with an approximately 45 degree angle between the arms and torso while maintaining your “flattened” back. To achieve this position, think of pulling your shoulders back away from your hands while at the same time pressing your hands down towards your hips. Be sure to remember to keep hips shoulder high and elbows tight and straight.

Continue combing sets to your usual 60 second total and striving for that 60 second single set static hold.

Straddle Front Lever
From the advanced tuck front lever position, begin to carefully and slowly extend your legs out from your chest. As with the planche, the wider your legs are spread, the easier the transition from the advanced tuck front lever to the straddle front lever will be. Strive to maintain your “flat” back position. If you are unable to do so, you are too far extended forward and need to pull your legs back a bit. Don’t forget to keep the shoulders pulling back and the hands pressing down.

While working on the straddle front lever, it is also fine to begin learning the tuck front lever pullup.

Tuck Front Lever Pullups
From the advanced tuck front lever you may now attempt to pull yourself up. Basically this is a horizontal pullup. It is incredibly difficult to hold the hip level with the shoulders during the pull. As you pull up, your hips will want to drop down and as you lower, your hips will want to stay elevated. These changes occur as your body struggles to find an easier way to complete the movement. Maintaining the horizontal position here is the key for exceptional back development.

Straddle Front Lever Pullups
Straddle front lever pull-ups are essentially a full body weight row and will make you incredibly sore from head to toe. Do not attempt this movement until you are proficient at both the straddle front lever and the tuck front lever pull-ups. Doing so anyway will not injure you, you simply will not be strong enough to complete the exercise correctly. This movement is an especially good overall conditioner for the back, as this one exercise alone will work the back completely from the traps to the lats to the mid back down to and including the lower back. Biceps, forearms and shoulders are obviously also heavily worked. Core strength is once again extremely taxed as the entire mid section struggles to maintain the stretched (body) position.

From the straddle front lever position, begin to pull your upper stomach to your hands. Be careful to keep the hips level with the shoulders as you rise, as it is very easy to simply let the hips and legs drag and turn this movement into a simple pull-up. Pause at the top and extend back down to the straddle front lever.

Variations
The possible variations are much the same as those for the straddle planche pushups, only adapted to pulling rather than pushing.

Well, there you have it. A simple and effective set of progressions for learning and benefiting from at least part of the training of Olympic Champions.

Remember:

     Be patient.
     Be consistent.
     Avoid regular training to failure.
     Give the mother nature time to work for you

Extreme strength, a great build, and a lot of fun -all done in minutes per day. What more could one ask for from a workout?

Christopher Sommer is a professional gymnastics instructor with over 25 years experience and has coached numerous State, Regional and National Champions. He is the Men’s Head Coach at The Desert Devil Gymnastics National Team Training Center in Mesa, Arizona and has the premiere men’s gymnastics program in the Southwestern United States. The preceding article was an excerpt from Coach Sommer’s upcoming book Building the Olympic Body. Coach Sommer is available for seminars, clinics and private gymnastics training and may be contacted at (480) 844-9600 (gym) or email at [email protected].

Attack of the Gay Agenda!

Courtesy of Miss Liberty's Film and TV World:

Attack of the Gay Agenda!