my point is that by the time theyre 18 theyve already got 13 years of hypertrophy. Theyre trained by the best coaches all year round and eat optimal diets. They need to keep their bodies light, so theyre not going to be carrying excess body fat. Why is it a surprise that theyre jacked? Yeah you can get jacked by doing push ups n pull ups. But if you wana get big throw in compound lifts and eat eat eat.
Overtraining is not contextual. Overtraining is something that can be scientifically measure by things like levels of cortisol and systemic Inflammation. Failure to get enough rest causes you to not get the benefits of your training, so you are over training because rest time would give you more benefits that training time as some point. What is true is that people wildly misuse the term "overtraining" in a very Bro-sci kind of way. There is not a set time of training that = overtraining. Things that claim "training for more then an hour is overtraining" are just wrong about what Overtraining is. It can not be measured by a set time. I mean, I think we can agree if you are training 18 hours a day... but realistically, not a 1 hour 3 hours, ect.
No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” ― Socrates
Actual quote: "It is a base thing for a man to wax old in careless self-neglect before he has lifted up his eyes and seen what manner of man he was made to be, in the full perfection of bodily strength and beauty. But these glories are withheld from him who is guilty of self-neglect, for they are not wont to blaze forth unbidden."
I mean, I'm sure there are some genetic freaks capable of becoming tall gymnasts, but they naturally are at a disadvantage mechanically (longer limbs, greater moment arm, aka need more strength) and require to move much more mass through space, where speed and control is crucial.
+Ricardo Rivera are his legs supposed to be so huge that he walks like a penguin? I can't think of any benefits to gigantic legs except to look like a fat Thanksgiving turkey without a costume or to compete in speedskating or cycling.
I love how you don't add in the fact that train like machines over a long period of time and sacrifice other things in their lives that others are not willing to. Always gotta find excuses in things that are out of your control huh? ie genetics
Oliver Such i mentioned the trainers and motivation - which clearly covers that. And you're deluded if you don't think top tier athletes are in the gifted genetic category. And nice assumption - you don't know a thing about me. I'm up at 4am to fit the gym into my schedule so eat shit. I'm not taking anything away from them, but there's more to it than just them training hard.
No weights are required...jump up there and see how many pullups you can do..if you weigh 175 lbs that's how much weight your are pulling over the bar...I'd call that serious resistance
Interesting video. I used to be a gymnast. I am a gymnastics coach. I'm also a CSCS and work directly with gymnasts and gymnastics coaches for strength and conditioning. You are fairly accurate, but most of the conditioning that Gymnasts do at the mid tier - international level isnt just dips and chin ups and muscle ups and high rep range work. Yes they do some of that, but you would be suprised at how often they DON'T do it. Most of the conditioning (like any other sport) various throughout the season, depending on the macrocycle they have been given, but in general, a lot of the movements they do are extremely sport specific. An example, since you used the rings, I will also use the rings, is muscle ups, swings, dips, hold combos. That is one rep. This simply isnt a routine, this is one long rep that combos a lot areas of strength you discussed. The gymnast will muscle up, hold on the rings, swing 5 times (up on the rings, not under), Lift their legs to either an L hold or straddle hold. Now depending on the level of the gymnast, they can finish with a cross, or a planche, or a maltese. This will be performed multiple times, either 5, or 100. They work a lot of muscles in to a sequence of movements, and the reason they do this is because that is what the sport demands of them - sport specific training. Gymnasts do a lot of plyometric training and speed work too. It's just as important as the strength work. Can be as simple as box jumps, but also a lot is very sport specific as well.
I can honestly say I laid off weights slowly. Train at different rep ranges, sometimes weighted and nothing but pull ups, dips, push ups, flyes etc with either rings, parallets or the bar and in fact looking more jacked than with weights.
NDNguitarguy well most Olympic gymnasts are lifting 130-160 pounds in positions that no machine can ever give too you. :) like the cross is considered a easy strength skill. Look up Maltese or Victorians.
Hate to say this but I have never met a competitive gymnast at or above state level not at least using testosterone for recovery (not saying they don't exist just they are the minority). Gymnastics is a sport with one of the highest PED usages in the world. When I was younger I got to state level competitions and was put off by the sheer amount of drug usage. They train at impossible frequencies. The human body cannot train 3 hours a day 7 days a week with intensity like many competitive gymnasts do. This was when I was 16, decades ago. I was training in a team of 8, I was the only kid not on steroids. They were very open about it. However I will also say this. The dosages were extremely low. 250mg per week of testosterone was the norm. The training was extreme, no gym bro ever works that hard. The main reason for the testosterone was that without it the human body is so stressed the testosterone production would just shut down. Anyway just my experience. You can still learn a ton from gymnasts, the training does work very well. Some of the work will integrate into most workouts very well, steroids or no steroids.
In the US, it seems pretty different than in Canada. I'm an ex national level gymnast (stopped competing 10 years ago), and I've never taken any testosterone or steroids, and neither did my teammates. To be honest, I think I was even underfed most of the time, as I was always insatiably hungry and could never make my hunger go away. Anyway, we were still able to train at least four hours a day, six days a week. Hell, I'm 30 and I still do that or more on my own, still without using any PEDs. Honestly, I just found that increasing my training volume over the years made me able to withstand high intensities of training with high frequency, especially after I had a week to adjust to a new training program (first week was always hell). You can check my Instagram if you want: instagram.com/p/BMV4dN6DZuZ/?taken-by=jfvtraining
Damn dude nice work. That's some next level genetics if you are natural! I think you would be surprised how many national level gymnasts take PED's. Many people cannot get to your level naturally. The intense training kills natural testosterone production for all but the most genetically elite. I'm actually from Australia, with out heavy emphasis on sports PED usage is insanely high. Most gymnasts I saw taking steroids didn't take bodybuilder doses either. Just enough to put them very, very high on the natural range of testosterone all the time even with the intense training. I'm actually currently writing a male health book at the moment. Testosterone is a major aspect of what I discuss. Out of curiosity have you ever had your testosterone level tested? I would be fascinated to know where you sit on the scale. It's also a great idea to get a full hormone panel when you are young and in good shape anyway. That way if you get really sick, or lose a testicle and require HRT or something in the future you know where you should be sitting at. Anyway man, keep up the good work!
+Jack Quick I would be interested in getting my T-levels tested, as my friends talked about it in the past, saying that maybe I don't know it but my T-levels are low because I train so much. I'm curious, but at the same time, I don't think it's covered by my health care plan unless there's a problem. Also, there's something important to mention, and it's that elite gymnastics (at least in Canada) is a little bit of an elimination process. Every kid can enroll in competitive gymnastics, but the club is divided into groups of different levels, and those groups are accessible on invitation only. I remember well. I started pretty late (10 years old), and at first I was training 3 hours/day, 3 times/week. Then they asked me if I could train 4 times/week. When I was turning 12, I was told that the next step for me would be to join the higher level group, who trained 6 days/week, 4 hours/day. So I joined them (those who turned 12 but weren't good enough to join that group joined a different group that trained at the same time, but with a little bit less hours per week), and for the first month, I did train with both my old group and the new group, for a total of 36 hours/week. I did well and was able to bear it, and then I fully joined the high level group. I believe that selection process naturally recruited the most gifted and toughest athletes from the club (we were never more than 6 guys training in the advanced group). Also, my club was bigger than other clubs of my province (Québec), and I have seen some athletes from other clubs not being able to keep up with our training during training camps (I've literally seen a guy crying in a corner, and when I asked him if he was okay, he said "It's just too hard"). Also, I cannot remember any moment in my life when I couldn't do pull-ups and push-ups or failed to do a basic gymnastics move like a pull-over or a press to handstand. I could naturally do these things without training, even the press to handstand. And the training I went through was at times pretty brutal. When I was young, I had a hard time climbing the rope without my legs all the way to the top. Well, my coached forced me to keep trying and screamed at me until I got it. It took a while, but at the end of the training, I could do it. Same for the muscle-up on rings. My coach spotted me for a set or two, then he just made me try it on my own until I could do it. When I got my first, he just said "Good. Now keep doing more." And I had better not be scared of stuff, ha ha. My coach had zero patience for fear, and would just force me to do whatever move I had to do.
Workingout in the gym will give you functional strength also tho. Sportmen in rugby, nfl,soccer, athletics all use weights int the gym is that not functional strength??
Mr. Go-in I don’t like that phrase “functional strength” because a lot of people use it wrong. Functional strength is whatever strength is functional for you, e.g if you’re a powerlifter functional strength is based off your squat, bench and deadlift. Specificity plays a big role in “functional strength”.
It's worth noting that in the Russian doping scandal, the Russian gymnastic team were one of the only sports to not be implicated. That being said, the Russians do tend to go for the smaller, lighter, more elegant gymnasts, whereas Western countries go for the stacked powerhouses.
+Paul bee the best mma fighter would have the discipline of a gymnast + ability to turn off empathy and inflict pain. mma discipline rarely exceeds that of a gymnast because a gymnast MUST be completely balanced wheras mma guys have their brains clouded with all kinds of theories about where balance should be focused.
I usually don't comment but I had to. Lots of bro science about gymnastics and muscle building in general. Resistance is resistance is a resistance. They have super human relative strength (do your research.) By decreasing leverage (static movement progressions and some bent-arm work), you put muscles at a mechanical disadvantage (it's simple Physics/Mechanics) which means more strength/hypertrophy provided you give the body what it needs in order to grow. Volume plays an important role but it's not exclusive to bodyweight training. And there are still pure strength based skills: one arm pullup, iron cross, planche/maltese, front lever just to name few. Good luck "repping" those out lol
FYI- my son was a gymnast, @ 9 yrs. old and weighed 65 lbs. He competed from the time he was 6. He looked like a world class body builder. Could squat 3x his body weight effortlessly. Press double his body weight 10x. I personally attribute his look to throwing about his body weight EVERYDAY, lot's of static holds where you tighten your whole body through many movements. And His group did weight training only 1x a week. So even with this over training his body responded by building muscle and should add that his body fat was almost none existent. He told me years later that although he looked cut and ripped he never felt all that good physically. It wasn't till he was in his 20's that he put on weight and told me this.
Uneven Melons Oo exactly! Most people think that they can go into the gym and spend most of their time pacing around, talking, or playing on their phone, then sip their water, drink their protein and get muscles. 😒🙄
I think its pretty simple: short people who do basically a lot of calisthenics training=pretty jacked lookin, and the previous +PEDs = jacked lookin And gymnasts also often have a low bf% because its optimal for the sport for obvious reasons
I think the main reason is just that they put more into their sports. Training 6 times a week 2-3 hours at time is 3 -5 times more than the average gym bro spends. They also have coaches that push them and plan workouts progressively. They even help with nutrition.
I started doing gymnastics at age 5-8 years old... Even at that age we were training 2 hours a day four days a week... So I've always been strong...I am now a female body builder and I'm number one for the women for wide grip pull ups with 17 in a row... Thanks gymnastic! 😂😂😂
well said Omar. One summer I did only ring workouts by hanging them on some batting cages at the local park. Without a doubt some of the toughest workouts of my life and my physique reflected that. gymnasts train hard
They do. WHen Omar suggests they do 14 hours a week, he's way off. Any quick search on Olympic sports will tell you they are usually doing 20+ to 30+ hours of training a week and Gymnastics is in the latter bracket. They also may not have time off until after the olympic cycle is over (every 4 years).
Jacob Logan you can build plenty of muscle with 3 workouts a week. Over training will kill your progress. The muscles can't grow if they're constantly being worked and don't get enough time to recover.
Richard Hurr you certainly can build quite a bit of muscle but you arent going to look like a professional athlete with 3 workouts a week. THe original comment was more sarcasm though
Most gymnasts also focus on improving almost every muscle group, also while keeping flexibility, speed, and agility. Overall this makes the body look layered, each muscle is at its peak and the strongest it can be, not just the 'money maker' muscles. Also, the gymnasts train in a way that improves muscles to be lean and strong, to be quickly moved. Overall this makes the body look more healthy and well built, not just as large as it can be.
omg thank you.. this dude doesn't know how to make a video... we just want information not his rant... this is probably the last video i see of this dude lol
Cuz they are the real sportsmen... They perform to beat their peers on olympic levels therefore working like hell without steroids. Plus they are starting to train at really early ages.
Let's just all remember, being strong is different from looking strong...you can't look at a gymnast (or anybody) and know how strong they are. Do your research and see how difficult a ring routine gets, or any gymnastic routine for that matter.
In my opinion it's the iso holds on all the different portions of their specialities/routines. This is on top of the fact they train hard & eat well/get sleep.
1. The amount of Bicep development they get from straight arm work is insane. This is often why rings specialists have biceps that resemble melons. 2. Static holds in disadvantaged leverage positions and the dynamic movements into and out of these positions are the key to how they build incredible strength and size. For example going from an L sit to a handstand 3. They're incredibly lean, which highlights their muscularity. 4. Most Gymnasts are short, so they would not require a significant amount of muscle mass to look jacked. 5. The amount of muscular tension required to execute these movements is incredible and again will inevitably lead to muscle gain.
some people in the comments are also probably the same people who say they could look like Arnold if they took steroids. guys: Arnold has insane genes, and figured out his body perfectly... what cycles worked best, which type of steroid, what amount, what volume, what movements, etc. bodybuilding isn't steroids and moving weight; its an incredible science that varies greatly from person to person, and requires immense time and dedication to figure out what works best.
Omar, since you advocate high volume so much i'd like to hear what you think about low volume beginner programs, since 99% of beginner programs actually are 3x5 or 5x5. Great video btw !
+AtheistVendetta true ,even i do 5x5 and im strong as fuck. But i have a friend who do an upper lower workout with higher reps and is super aesthetics and thats what confuse me a lot.
1. Nutrition - eat high quality nutritious foods , you get big 2. Intensity Frequency and Duration - they train a lot and very long 3. Planes and Tensions - gymnasts move their body in different planes , frontal , sagittal , transverse , they're using compound movements under high tensions , for ex. planche/front lever/muscle up/handstand , all of these at least requires a lil bit of hold and to move thru planes with that much load/resistance , you get hypertrophy and strength Gymnasts dont bother much about appearance , but more on skills and movements Bodybuilders dont necessary have to follow their plans , by eating right and train hard correctly muscles will grow Many just think bout roids and workout plan but often neglect bout rest and diet
Omar also misses an important aspect of gymnastics which is doing strength/skilled movements in combination with little or no rest inbetween. Unlike many who do calisthenics and body weight exercises, gymnasts do not do their thing in isolation. that is, gymnasts don't do a bunch of pull ups followed by a bunch of pushups followed by a bunch of weightless squats. No, gymnasts will a dynamic flow of exercises or tricks. They will start with a pull up type movement followed by a dip type movement followed a swing etc. Each movement is followed by another movement of a different type.
You have just earned a subscriber man! I find it crazy that so many people neglect pull ups, dips & even push ups in their training routine. Especially once you can constantly progress by adding extra weight. I always start of my back workouts with weighted pull ups and they have took my back to the next level. Absolutely love this video, you should defiantly do more workouts combining bodyweight & weight training, keep up the good work my man.
I have a gymnastics body. And well I got it by doing a bunch of calisthenics with some gymnastic exercises. You have to train insane and you have to be ok with training with pain. Simple.
My observations; 1. They are tiny 2. They are shredded 3. They use insane weekly volume 4. They use rigid technique 5. They use full body tension (minimal isolation) 6. They train under flattering lighting!
Aesthetic by default. I once saw an 11-year-old boy who needed to use those metal crutches full-time to get around. His legs were very weak, so he was basically dragging his lower body with his upper body. He had canon balls for biceps. It was shocking.
They're time under tension is also high as hell. If you bench you're probably doing it for 10-20 seconds then resting. If you're doing like 5-12 reps. A gymnast/calisthenics person will put stress on their muscles a lot longer always being on the rings than someone benching will only going to 12 reps.
I'm pretty sure Olympic gymnasts put more work in that 2 hours a day, heck the girls at the gym I work for practice for 3 and a half a day, so you're way off!
Yup, definitely way more than two hours! I was in the gym for two hours only to level two and progressively had more hours added on as I got to more higher levels
I think what some people and regular gym goers don't quite understand, is the months and years gymnasts spend just strengthening their tendons and joints. As an example, ring strength takes years to safely execute because tendons recover so much slower than muscle, which is why gymnasts would focus more on progressions rather than always the number of reps.
Another important concept is the way gymnasts apply progressive overload with bodyweight. The beginning movements/positions are those with the greatest mechanical advantage. As the athlete progresses, variations are presented that strip away that advantage until you have things like the planche, hollow back press, manna, front level, etc. Integrated mobility between sets of resistance work is a great way to incorporate gymnastic concepts to your own training.
They have a lot of development on muscles that are not quite visible, like serratus, internal muscles in shoulder (not delts), romboids, mid traps, whose permit estabilize their body in static postures.
I signed up for the fundamentals series on Gymnastic Bodies. I'm in better shape than most (normal) people, but there are so many movements, even stretches, that gymnasts do, that require many muscles to work together, muscles that standard lifts don't activate. Gymnasts have a muscle density, and also the strength (through many interesting ranges of motion) to control their body perfectly. After one month of that training, I completely understand why they're so strong.
I started training like a gymnast last year and got pretty jacked!!! If you ever do a ring workout you will truly understand why most gymnasts are so damn muscular.
Saying that gymnasts most likely use drugs is a pretty bold statement. They are tested quite a lot, so if they do use drugs, they can't be doing so very heavily or they'd get busted. The fact is that cases where an athlete is found to be using PED:s are pretty rare in gymnastics. That being said, there is no doubt that some of them do use PED:s, but I wouldn't say more than 50% in the Olympics. The point here being that gymnasts get jacked from their training regardless of whether they use drugs or not.
Another hugely important aspect, is weight room barbell type work misses a ton of the obscure, smaller stabilizer muscles. And, the isometrics along with the muscles worked in all directions creates maximum density and proportional development.
Except each professional gymnast isn't allowed to be professional withought being drug tested in order to participate in the Olympics. That's why a lot of Russian gymnast this year weren't allowed to compete because they where using steroids.
Christian Bartolini You realise there are literally hundreds of ways around drug testing? Lance Armstrong is the most tested athlete in history and he still got away with doping for 10+ years.
I'm 18 and my training mixes calisthenics and gymnastics. I only train in order to achieve cool bodyweight skills by progressing in certain movement patterns until I master the final form (just like progressive overload but with your body parts as the weight to add by changing their levereages). I find that if you check your nutrition (I mean macro tracking mostly) while training any discipline which involves damaging muscle tissue the gainzz will come, even if you don't care (just like you said Omar). It's really cool to train what you enjoy and get the best of aesthetics by doing it. Great video Omar, just as always!
watch coach summer gymnastic bodies video he is a forty year USA national level, coach. He explains it better than omar. Gymnast work on the deep muscles like connective tissue,ligaments and fascia.
my best friends a gymnastic in the olympics. His body is crazy but he works 5 hours a day on the rings he don't workout thats all he does is the rings best way to build muscle is using your own body weight. We go out and people think he's a body builder the amount of attention he gets from the ladies is crazy. But he's gay.
im not gonna lie I like to hate in my comments but this guy is a good speaker and giving good information. he really learned the subject instead of regurgitating info like a lot of these other youtube videos. thumbs up we need more of these and less steroid tutorials.
Don’t forget the torque production bodyweight has on the shoulders in advanced moves like planche, front lever, back lever, and flags. Basically there are really long mechanical levers the body needs to overcome with gymnastics moves. Otherwise volume is spot on with explosive moves consistently.
I was an amateur just-okay gymnast. There are different kinds of "jacked" in gymnasts...depending on specialties. But buffest guys are rings specialists--a huge amount of upper body strength required but those specialists are hampered by mega-thighs. I was a floor exercise specialist. Really big powerful lower body. Yes, I know--we have to do all events...but you usually become a specialist...
pretty much any variation that can make the movement harder/ more difficult. Things like pauses, tempo, isometrics, using bands, etc. . Basically milk the baby weights for as long as possible while correcting form, muscular activation, and muscular imbalances. Obviously there will be strength and muscle loss, but making use of the hardest variations available using the lightest weight possible will help preserve as much muscle mass as possible while rehabbing the injury.
awesome thanks. Ive been doing light front squats because those don't hurt my back so maybe ill do them paused to make them harder without putting more strain on my back
+Boogie Cousins #MakeNBAFairAgain right now I'm doing 1 second paused front squats with a light band around knees. 7sets of 4 2 second paused Bulgarian split squats. 4 sets of 7 15 second Standing Glute activators superset with 4 second eccentric RDLs. 3 sets of 8-11 And that's it for lower body day. Everything is in the 6-8 RPE range without exceeding a pain level of 3/10. The loads are quite light. The idea right now is to train my glutes to do their job as well as strengthen glutes/ hamstrings/ lower back. And obviously perfect my form. I'm using girl weights but can still manage to get a pump on most workouts. I'm pretty sure I'm due for new programming. Every few weeks jake changes up the lifts I'm doing to target different areas and challenge me a little differently. It was really hard for me to drastically reduce the weights I was using, but once I did that, things started feeling better.
you idiot you have no idea how hard gymnasts train pros train since they are 5 or 6 y.o. its normal to look that jacked if your a pro gymnast. on steroids they'd look like bodybuilders
Veit Schweikhardt ALL athletes even the ones on AAS work hard! "they'd look like body builders." no they wouldnt because they aren't ......body building!! Lance Armstrong was on hella amounts of juice. Half of ALL these guys are juiced up. some have amazing genes but no matter how hard and for how long you've worked out you will never "look" or achieve roid look. If you fail the eye test chances are you are juiced! Stop calling ppl idiots when you yourself sound like one
Another reason is that gymnasts are usually a lot shorter than the average person. This means that any given muscle size will look larger when placed on a smaller frame. They only look huge because the cameras are up close.
It is true. Longer arms and added body weight make rings, horse, floor...well everything harder. There is a reason you don't see NFL linemen on the rings. LOL!
Ooo it does seem to be true. However there are some exceptions like "2012 London, Krisztián Berki (HUN) - 178 cm (5 ft 10 in)" and "2004 Athens, Igor Cassina (ITA) - 180 cm (5 ft 11 in)" but generally they are pretty short.
I was a gymnast. You train and do what you're told. Youre young so you dont really understand then one day you realise you're jacked. It was dope! Im working on my splits again. 100 times harder then putting on muscle!!
gymnastics is the most difficult sport and one of the most physically demanding as well. I did it for 3 years and it was the hardest thing i will ever do. I was in great shape and now that I'm thinking about it if I had focused and payed attention to a strict diet I would have looked even bettr.
When I as in highschool, I had a friendly aquaintance who was a gymnast. His arms were Huge! He made the jacked football player look small. He was cut to the point where you could see all the little muscle striations in his triceps biceps, forearms etc. Even to this day I've never seen someone in real life with arms like his. We used to joke because he was so cut and jacked that it looked like he had two biceps two triceps etc. He was Crazily cut! Kid eat sleep and breathed gymnastics and his specialty was the ring hanging things. I wonder where he went with his gymnastics. His name was Nick Cacetti ( i don't remember how to spell his last name though...
Constant isometric contractions builds the best quality muscle. Biggest mistake in the gym is men or women slinging weight or rapidly working through sets or exercises. Gymnast have no choice they have to work all angles and hold them. Basically flexing and holding the contraction drives the maximum amount of blood to the muscles, which makes them grow and produces the highest quality of muscle. This pretty much goes without saying REPS, the more reps the better the final product.
The gymnastics rings man...theyre something else. Doing exercises like pullups, dips, chest fly or even different types of static holds really make a difference over time in hypertrophy and size. Theyre to be seen as assistance for the four (five) main strength exercises - squat, bench press, (military) press, deadlift and pullups/chinups. Thats my take on it.. If your gym has some gymnastics rings, use them. The micro adjustments and stabilisation work that your body has to make in order to keep you in balance is the best..you'll hit muscles you didnt even know you had...i'm exaggerating but you get it. For example the simples static holds - top position hold..stay there 10-20 seconds or so for few sets and your chest, abs and lats will be sore..maybe even triceps but if you have decent strength not so much. After one month of adding this (first week i was shaking like hell, then less so but still) i got a very good definition in the serratus anterior and the lats (like an increase in density) the lower pecs were also challenged and of course the forearm muscles, and somewhat lesser effect in the triceps. But the rings must be respected, properly gripped and with some progression because theyre a bitch...can also fuck up your shoulders if not properly used, if you use them good it will be a great stabilisation tools for the shoulders and whole body br none. Just read the gymnasts response while i was writing this, great response.
This is as stupid as the thing " why are prisoners so jacked". Its genetics..... not every gymnast looks like that thumbnail. First of all most gymnast are very short and small stature. Second they were born athletes. They were born to be in the Olympics. They trained to elite levels while they were young in sports camps being trained by professional world class coaches (dont copy their workouts you will die). Lastly most Olympic athletes ( the Russian and Chinese team at least)today are on drugs. Real lasty they do plyos, handstands, dips and chins which are best upper body exercises. Those exercises done in your teenage years will hold you in good sted. But unless you have the genetics and started young enough , You will not get that gymnast body.
"Lastly most Olympic athletes ( the Russian and Chinese team at least)today are on drugs" ... Russia and China don't equal "most". And secondly, world-class gymnastics is overwhelmingly a clean sport.
Strength to weight is what's important. Although not a gymnast exactly, Bruce Lee is a good example. Powerful for his size. Gymnasts do a tremendous amount of functional compound movements. They walk in handstands and spring (jump) with their arms and are flipping constantly. It takes incredible arm strength and core to do that. Anyone who trains like this is going to get jacked.
It is not all about high rep ranges - They also alter the exercises to provide more resistance - 1 armed pullups, 1 arm/1leg push ups, hand stand pushups, etc.
