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Ultimate Bodyweight Workout
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Ultimate Bodyweight Workout

By now you have probably realized that bodyweight workout's are the way to go, but what is the ultimate bodyweight workout itself?

Unfortunately bodyweight exercises are so under-rated these days and almost looked down upon by most bodybuilders, some so-called 'experts' even claim that you can't build muscle at all from bodyweight training on it's own, which is true to a degree if all your doing is 20 push-up's and 50 sit-up's per set

Can you answer this simple question?.......................................Do you know what the difference between a 4 repetition bench press and a 4 repetition hand-stand push-up?

The answer? Nothing!

Your body does not know the difference between a freeweight such as a dumbbell or your own bodyweight.

Some Benefits Of Bodyweight Training

1. Increased Training Frequency

If you have been in the workout game for a while now with the ultimate goal of getting ripped there is a good chance that you are feeling the strain, maybe you get a sore lower back after some squats and deadlifts? maybe you get sore arms after some tricep extensions?

The only thing sadly that this pain contributes to is less time being able to be spent at the gym, simple maths suggests that anybody who spends 200 sessions a year in the gym is going to be much bigger than the guy who only spends 130 sessions in there.

The good news for you is that you will no longer require expensive massages or heat pads etc. as the beauty of bodyweight exercises is that have a natural range of motions which hugely decreases joint stress on the body.

2. Increased Neuromuscular Demand

When you are using your bodies own steam to move it through the air on a pull-up this is putting a greater neuromuscular demand on your body which in turn is recruiting more muscle fibers as opposed to a lat pull-down on a machine, both are essentially the same movement, but the body-weighted exercise is using more muscle fibers, therefore this is going to result in larger strength and muscle gains.

Still not convinced? Let's use gymnasts as an example, they are by far and away the strongest and most ripped athletes on the planet, and all they do is constant bodyweight training on rings and bars 6-7 times a week, someone who can do handstand push ups one after the other is a lot more impressive than some guy just doing a few bench presses with 200 kg.

3. Incidental Training

If you perform a bench-press, you are only working your pecs, deltoids and triceps, however if you were to flip over and do some push-up's you've all of a sudden started doing some incidental training, the same deltoids, triceps and pecs are getting used as on the bench-press, but now your lats, hamstrings, abs and glutes are working as well to keep your body from sagging down and collapsing, this results in greater muscle tension which in turn results in greater muscle growth.

Where People Get It Wrong

The problem is people usually choose an exercise that is too easy for them, just doing 15+ reps each time, the easiest way to getting ripped is understood quite well by a well-known bodybuilder - 'pump harder with heavy weights'.

Therefore, selecting an exercise a little bit more advanced than just a few push-up's and sit-up's will be of great benefit:

Instead of some basic push-up's, try some handstand push-ups or 1-armed push ups.

Try some muscle up instead of chin-up's.

Try pistol squats instead of lunges.

Try dragonflies instead of sit-up's

Instead of bicep curls, use TRX straps and perform some iron cross holds.

Instead of tricep extensions on dumbbells, try some dips on rings.

If anything can be taught of bodyweight training, it is the appreciation of the difficulty of the exercises themselves over traditional weight training.

An Example Workout for you

Upper Body

  1. 5 Sets of 3-5reps muscle up's
  2. 5 Sets of 3-5 reps 1-arm push-up's
  3. 3 Sets of 15-second handstand hold's
  4. 3 ten second interval front lever's
  5. 3 Sets of 8-10 reps TRX or ring bicep curls
  6. 3 Sets of 10-12 reps dips on rings.

Lower Body

  1. 5 Sets of 3 rep pistol squats
  2. 3 Sets of 8-10 reps BB hip thrusts
  3. 3 Sets of 15 high-box step-ups
  4. 3 Sets of 6-8 reps Dragonflies
  5. 3 Sets of 15 Single leg calf raises

And that's it for this ultimate bodyweight training guide, I hope it has been of great assistance to you and will help you going forward,as always be sure to search the net for further information regarding the exercises and further workouts you can do.

Thanks

James


Street Talk

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