This is a very lengthy 3-parts article series detailing bodyweight exercise training and how to build muscle without weights. After reading, you’ll know the basic elements of an effective and efficient bodyweight program. You’ll know how to actually build muscle without weights using a bodyweight exercise training program because it’s entirely possible, despite popular conceptions. Resistance is resistance.
As long as there’s some form of resistance, you can build muscle without weights given you put forth the intensity and effort with consistency and dedication.
photo credit: Addyeddy
Building muscle without weights is not rocket science. If you’ve ever done body weight workouts yourself, you might be stuck on how to properly structure the routines for your goals. Our goal here in this article is gaining muscle mass using body weight routines. I’m going to outline specifically how you can structure your own body weight workouts so you don’t have to copy those cookie-cutter routines on many other sites.
In the first part of this series, we're going to talk about the benefits of body weight exercise training, then in the next two articles we'll move on to actual exercise programming and learning to structure the workouts for a variety of fitness goals; building muscle, fat loss, strength and conditioning.
Body weight workouts are fun, tough, enjoyable, and productive for attaining a higher level of conditioning and fitness. Never dabbled in body weight workouts? You might be asking these questions…
- How many repetitions and sets should I do?
- Do I need any special exercise equipment?
- Can I do all body weight workouts at home?
- What exercises options do I have besides pushups, chinups, and situps?
- How do I structure body weight routines?
These might be questions on your mind as you contemplate the value of bodyweight workout routines. You’re probably confused as to the effectiveness of body weight workouts.
In practice, body weight workouts can give you superior results in improving strength, endurance, and cardiovascular fitness compared to more conventional and traditional exercise modalities like strength training/weight lifting, running, and recreational sports activities. All exercise modalities has its advantages and disadvantages. It comes down to how you execute the routine with proper exercise programming.
A bodyweight routine with a variety of movements that targets different strength qualities will undoubtedly be more effective for fat loss and conditioning than a weight lifting routine focused on just bench presses. It’s even more effective for building muscle fast. The many exercises will provide enough resistance if you’re looking to build muscle without weights.
Further, bodyweight exercise training and body weight workouts can be used to improve physical composition and performance. Just take a look at gymnasts, boxers, UFC fighters, and soldiers. These are all individuals who train using bodyweight movements as main staples of their workouts. They’re able to perform at high levels in their physical endeavors with fit and lean bodies to show for.
Recognize this.
Bodyweight exercise programs have three very distinct advantages over more traditional forms of weight lifting. They are accessibility, efficiency, and safety.
1) Accessibility
Bodyweight routines are very accessible to everyone. They’re convenient. You can work out at home doing dozens of bodyweight exercises and its variations as long as you have clear floor space. You can do many variations of the basic pushup: handstand, elevated, one-arm, knuckle, hindu, explosive.
Additionally you can also do finger pushups, clap pushups, dive bomber pushups, fist pushups, and plyometric pushups. That’s 11 different types of pushups. Amazing huh? You have many options. The same can be said for other common bodyweight exercises: squats, crunches/situps, chinups/pullups, burpees.
Former Spec Ops trainer, Pavel Tsatsouline, outlined 3 basic bodyweight movements to attain a “super-strong body” in the book “Naked Warrior.“ He recommends using one-arm/leg variations of the basic pushup, chinup, and squat with high tension techniques (Grease the Groove and Power Breathing) for maximum strength gains. Similarly, martial arts champion Matt Furey proposed a simple calisthenic routine in under 20 minutes for fat loss and sports performance in “Combat Conditioning.”
You also don’t necessarily need any additional exercise equipment. However, chinups, pullups, and dipping movements would require a standing station or a portable doorway bar.
Other mobile equipment are ab wheels and weight vests.
Ab wheels allows you to do full range roll-outs for your abdominal, lower back, and overall core. You can also strap on a weight vest for additional resistance in all bodyweight movements. A set of resistance bands also provide a less expensive option for supplying additional resistance. These are just my recommended options for adding a little more dimension to bodyweight routines. You don’t have to buy all the extra equipment to start.
photo credit: Mike Beard
On convenience, you’re able to skip the gym with crappy weather commutes. Avoid the packed gym-yuppie atmosphere filled with distractions, annoyances, blackberries, and someone elses’ sweat. In today’s declining economic state and recession (Jan. 09) you might be forced to cut back on gym memberships anyway. Those fancy fitness center memberships can be expensive. Don’t sacrifice exercise and health because you can’t go to the gym regularly. Take body weight workouts seriously.
2) Efficiency
Bodyweight workouts are efficient and extremely effective in improving all aspects of fitness. Full body exercises like burpees and squat targets different strength qualities: strength endurance, absolute strength, aerobic endurance, explosive and speed strength. Plyometric and explosive upper and lower body exercises used in an interval circuit with minimal rest will improve conditioning. You can build muscle without weights through supplying extra resistance using a weight vest or belt.
In the next two parts of this training primer I’ll outline a basic 10-minute full body weight workout using various bodyweight exercises for a highly intense workout session. A balanced and intense bodyweight routine can be completed in very little time. You can use body weight workouts to train for different body composition goals, be it fat loss or muscle gain. Training and exercising is all about working smart and hard.
3) Safety
Safety is a primary factor to encourage long term success. Bodyweight exercises are safe and easy to perform. Your body is resistance by itself. It’s resistance that every beginner new to exercise can handle without excessive loading and injury. Body weight workouts are ideal for weekend warriors and athletes of all fitness levels.
Keep these 3 advantages in mind if you’re doubting the effectiveness of body weight workouts. Over the long term, you’ll experience the physical and mental benefits of greater performance in every athletic pursuit and overall well-being. Before you embark on a bodyweight training program, get familiar with the numerous exercises. Make sure you practice good form. Always use the best form when doing any type of exercise.
Good form ensures a proper training effect. Good form also prevents injury.
Now that you know the 3 main benefits of body weight workouts, let's more on to part 2 to see some sample routines. You'll also find out how you can structure your own workouts based on the 6 key principles of effective body weight training.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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