Body weight exercises for mass,top pre workout list,meal plan for teenage weight loss - Good Point

25.09.2014, admin  
Category: Muscle Magazine

Bodyweight exercises need to be part of your program if you want to get build muscle, burn fat and improve your overall athleticism.
But I’m not just talking basic pushups, sit ups, air squats and high rep calisthenics. We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between six and fifteen reps, on average. The nice thing about these is that they’re very natural and can usually be done pain free by most people. Safety and ease of use is all well and good but what does it matter if the exercises don’t get you jacked?
Old time Iron Game legends always said that dips and chin ups were the two greatest muscle building exercises anyone could do. Definitely in contention for the single greatest exercise on the planet, chin ups build the lats and biceps better than anything else.
To maximize size and strength development everyone should do at least fifty total reps per week of some sort of chin up variation.
But as an adult I have grown to love rope climbing and know that it is awesome for true functional, relative strength. Some type of inverted row variation, either on a bar, rings, or ropes should always be included for mid back thickness and strength. To target the upper back musculature (teres minor, rhomboids, rear delts) you want to have your elbows directly out to your side when rowing. Few people will ever master the muscle up but if you take the time and have the dedication it’s very impressive to be able to pull off.
It’s been said by high level gymnastic coaches that the ability to handstands is one of the most important things you can develop to improve your overall athleticism. Once you are able to hold a handstand with your feet against the wall for 60 seconds you can start progressing into handstand pushups. Some of the variations I use most often in training myself or clients are the steep incline suspended pushup (with your feet in the straps), regular suspended pushups on rings, divebomber pushups and one arm pushups. If you do them straight up and down on parallel bars they will blast your triceps better than just about any other exercise. The big knock on bodyweight training is that it does nothing for your traps to give you that yoked look.
Aside from walking on your hands, any type of crawl is awesome for full body strength and athleticism.
I suggest incorporating them into your workouts at least once per week as a finisher or a warm up. This is technically not something you’d do inside of a gym or garage, but to leave it off the list seemed criminal. Find a good hill that has at least a twenty degree incline to it and is anywhere from 30-100 yards long.
Pistol squats develop every muscle in the lower body along with great balance, stabilization, coordination and athleticism. Even if you have the strength to do them the first time out your connective tissue won’t be prepared for the stress, so please take the necessary steps to work up to them, slowly.
While pistol squats take care of most of your lower body needs you may want to include some hip extension work to make sure you have all your bases covered. Set up two benches, put your upper back on one and one foot on another with the non working leg bent and up near your chest. After you can knock out 15-20 reps with perfect form while keeping your hips stabilized and not hyperextending your lower back I’d throw some chains or band resistance over your waist. Almost everyone gets humbled the first time they try this movement because they can barely get a single rep. This exercise is awesome for developing core strength and mastering it will do you a world of good and have great carryover to numerous exercises and physical activities. This is an advanced abdominal exercise so work your way up to it slowly over the course of several months. Those with healthy spines should aim to work towards the point where they can bridge backward from a standing position to the floor and back up again.


Once you’re capable of doing a back bridge you should strongly consider working your way into neck bridges, both the front and rear versions.
This is far from a complete list and is only a fraction of the bodyweight exercises I use regularly. If you liked this post and know someone else who will it would mean the world to me if you could share it with them. Jay Ferruggia is a fitness & lifestyle consultant who has helped thousands of guys get fit, get their shit together and start living awesome lives.
A set of 25 Circuit Training Cards has been kindly created and donated by Maree Buchanan, a Physical Education Teacher from Bron Bay, Australia. A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page. I’m sure that most of you out there are in much better shape than I am, but there are probably also a few of you who may need a little help getting in shape for your next hike.
Strength training is very important, and you don’t even need to go to the gym to get a good workout! Start with a gentle warm-up of arm-circles and stretching, followed by 25 jumping jacks and 15 bodyweight squats. Isometric Pushup Hold: Start in the pushup position and lower yourself about halfway in normal push up motion.
Burpee (AKA Squat Thrust):Begin in a squat position with hands on the floor in front of you.
Step ups: Stand in front of any sturdy step that is at least 18-24” high (bench, milk crate, garden retaining wall, etc). Remember, it’s always a good idea to check with your doctor before starting a new training routine!
Do 12 repetitions each of Y-T-I while lying facedown on the floor, without resting between movements.
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I’ve used them to rapidly transform the bodies of professional athletes, models and entertainers. If you want to build a badass body, with functional strength, power and mobility you need to make bodyweight exercises a staple in your workout program. Doing them on rings is safest as it allows for the most natural movement but is also significantly more difficult.
The cool thing about inverted rows is that they not only train the muscles of the upper back but you also get an isometric workout for the lower back, glutes and hamstrings during each set. This can be done upside down in the handstand position or it can be done in pushup position with your feet in the Power Wheel or on furniture sliders. If you are not used to crawling do WAY less than you can handle at first and give your body time to get acclimated.
It’s like a pistol squat only the leg is bent behind you instead of straight out in front of you. The range of motion is far less so this is often a good first progression into pistol squats.
Drive your heel into the bench and lift your hips all the way up, while consciously contracting your glute. I first became aware of this exercise while studying the Westside Barbell Club methods and the writing of Louie Simmons.
Or you can do these with your hands on furniture sliders, a barbell or suspension trainer handles.
I suggest going through beginner and intermediate level ab progressions first for a year or so before even attempting these. For a complete, fully detailed body weight only training program that will build a strong, jacked physique, check out Body Weight Body Building. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery.


All you need is a little open space in your house or yard and a few light dumbbells (5-20 lbs depending on your fitness level). Hold yourself here for as long as possible, while focusing on keeping your body straight and stiff.
Take a lunging step with one leg to the side (keeping the other leg planted and straight), bending it at the knee and lowering yourself until the shin is perpendicular with the floor.
If you can’t actually get out on the trail, walk a mile or 2 around your neighborhood every day.
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That’s because it not only allows you to look your best in the most revealing of dresses—the backless ones, naturally—but it’s also a key to perfect posture.
The classic advice is to do variations of dumbbell, barbell and cable rows, all of which are terrific for working your upper back muscles. So you’ll do 12 reps of the Floor Y raise, followed immediately by 12 reps of the Floor T raise, followed immediately by 12 reps of the Floor I raise. What about some of the freaks you see on YouTube who only train outside on the bars in parks like Tompkins Square in New York City? And by perfect reps I mean starting from a dead hang and pulling up so that your chin clears the bar. It’s also one of the best abdominal exercises you can do and will put crunches and sit ups to shame. It’s essentially a combo of a pull up and dip so all of your upper body muscles get worked during it. Once you can do more than twenty perfect reps I’d start increasing the difficulty by adding isometric pauses for up to 3 seconds in the bottom position. They’re like a fountain of youth, keeping your fast twitch muscle fibers in peak shape and melting ugly bodyfat. As you get stronger and better at skater squats you can stand up a low box while doing them to increase the range of motion. When you do start doing roll outs they should be done on your knees with a shortened range of motion. If you’re not already doing so add a few of these exercises to your program today and work your way up to the highest level of each. You can feel free to mix and match these, as it is actually better if you don’t do the same ones all the time.
You see, the muscles of your upper back help pull your shoulders down and back, so that you stand tall and straight, instead of hunched over.
Remember the size of Mike Tyson’s legs after he got out of prison, where he did thousands of bodyweight leg exercises every week? You have to do that without kicking your legs, climbing an invisible ladder and rounding your upper back.
I also was dressed like Howdy Freakin Doody and had an awful 80’s feathered hair cut.
To progress into doing the dynamic movement I recommend starting with isometric holds (and that may be all you ever need).
The ability to do 15-20 really picture perfect reps without jacking up your lower back is pretty impressive. The good news: The Women’s Health Big Book of Exercises offers a way to work your upper back without any equipment at all. Your hamstrings will get bigger and stronger, your knees will feel better and be more bulletproofed against injury, you’ll run faster and jump higher.
It’s a trio of exercises known as Floor Y-T-I Raises that require only your body and can be done in your living room in front of the TV. Take the progression very slowly and expect to take two years to work up to straight leg variations.



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