You think it would be impossible to build a stronger, more muscular body without a gym? Think again – bodyweight training isn’t just for martial artists. If you have the will to train and learn how to make the optimal combination of exercises and rep schemes, you can build a truly strong and unbelievably athletic body without ever needing to join a gym.
Read this article to get some highly-effective fresh-from-the-oven tips of Danny Kavadlo, the loudest advocate for bodyweight strength training, who is also a professional personal trainer who has been featured in the New York Times and Men’s Fitness and is also the author of “Everybody Needs Training: Proven Success Secrets for the Fitness Professional”; because he makes a really tight case for the unique muscle benefits of bodyweight bodybuilding.
As you can easily agree, the most crucial exercises for building overall strength and muscle with bodyweight training are pull-ups, push-ups and squats. And according to Danny Kavadlo, these basic moves together with all their variations are more than enough to keep you growing for years, not to mention keep on building real, functional strength. As long as you keep on challenging your muscles by manipulating intensity, you’ll keep on making great gains.
Another important thing is to make sure to begin learning every movement pattern with a relatively low amount of resistance and then gradually increase it as your body adapts. Starting with an empty bar and mastering the proper technique before moving on to heavier loads will ensure risk-free progressive overload and place you on the right path to sculpting the best body possible.
Here’s how to get there!
1. Progressive Resistance
All bodybuilders must employ progressive overload in order to push their muscles to grow and strengthen. When working with added weight, i.e. using with call external resistance, it’s easy to up the progressive overload and thus the intensity of your training by simply adding more iron.
However, when working only with your body weight, you need a far more subtle approach based on skillfully increasing the resistance by manipulating other growth variables such as rep and set schemes, rest duration and increasing the difficulty of the exercises, for example replacing regular push-ups with feet-elevated push-ups, traditional squats with pistol squats and standard pull-ups with pull-ups to chest.
2. Rep Out
Unlike strength training where you’d look for 1-5 reps with around 90% of your 1RM, training for muscle mass requires keeping your sets the higher rep range (usually 8-12) and working with 60-80% of your max so that you can create optimal muscle damage and reach your peak growth potential. If you have trouble figuring out your 80%1RM, choose exercises of which you can complete 12 reps with decent form but absolutely no more. If you feel like you have still fuel left after 12 reps, you need a harder exercise. And if you seem unable to squeeze out even 3 reps with good form, you need to try an easier alternative.
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