Wow, I’ve been getting a lot of questions regarding bodyweight training since all the bodyweight training videos have been releasing lately.
Here is a GREAT question regarding bodyweight training & probably the most frequent question I get. Check it out….
QUESTION: Zach, can someone get endless strength gains from Bodyweight Training?
ANSWER: Awesome question!
I use Bodyweight training for my own workouts & with how I train my athletes at The Underground Strength Gym. Bodyweight training is a HUGE part of what we do, but, NOT the ONLY part. We use a variety of training tools and methods to push for reaching maximum potential in overall performance.
Most people make the mistake of using Bodyweight exercises as an after thought to their workouts by throwing in a few half hearted sets of pull ups or push ups.
That is a HUGE mistake as you can use Bodyweight Exercises for the following Benefits:
- Improve Speed & Explosive Power
- Add Lean Muscle Mass
- Add Functional Muscle Mass
- Improve Stamina & Muscular Endurance
- Improve Mental Toughness
- Improve Body Kinesthetics & Overall Athleticism
If you think you can’t get stronger using Bodyweight exercises, think again.
Test yourself against these 10 Bodyweight Exercises listed below. If you CAN crush these exercises you are a Bodyweight BEAST. If not, then you CAN step up your commitment to Bodyweight Training and pursuing greater strength and performance.
1) Pistols x 10 ea. leg
2) 1 Arm Push Ups x 10 ea. arm
3) 1 Arm Pull Up x 1 rep ea. arm
4) Muscle Up On Bar / Rings x 5 in a row
5) 100 Consecutive Push Ups
6) 10 Handstand Push Ups
7) Handstand Walking
8) 20′ Rope Climb With OUT Leg Assistance
9) Parallel Bar Dips x 50 reps
10) 20 Pull Ups (Overhand or Underhand Grip)
The above list of exercises are the toughest movements for bodyweight training and some of the best bodyweight exercises you can & should use when looking to improve athletic performance as well as pack on lean muscle mass.
Remember, strength is a skill and it must be practiced regularly, and bodyweight training gives you the power to practice anywhere, anytime and with no equipment.
Can I personally perform the entire list above?
Not ALL of them, so this tells me I CAN & Need to get stronger in those Bodyweight movements and that comes through more practice in bodyweight training and also reduction of body weight and better overall body composition.
Obviously, being heavier will not make the performance of those 10 bodyweight exercises easier, but, this is NOT an excuse as I have shown you many videos of myself and my own clients performing many of these feats, even at 250 plus pounds we have athletes climbing rope, performing 10 + handstand push ups, etc..
So if you’ve been thinking you’re strong enough with bodyweight exercises and the only exercises you’ve been doing with your own bodyweight training are push ups, pull ups and dips…..well, it looks like you have your work cut out for you. This is an opportunity for you to set a goal, plan your course of action and get after it like a MadMan (or Woman!).
It’s time to get busy because we ALL need to become stronger.
You CAN maximize your physical potential by making bodyweight training an integral part of your workouts, not just some half hearted after thought. Respect Bodyweight Training and the results will come.
Let’s DO this!
Live The Code,
Recommended Resources for those who want to become Bodyweight BEASTS.
Convict Conditioning Workout - Perhaps The Most Powerful Book I Have Ever Gotten My Hands On For PURE Bodyweight Training & Calisthenics.
Category: Articles, muscle building, old school strength, Q & A, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts Tags: beast strength, bodyweight bodybuilding secrets, bodyweight training, bodyweight training program, bodyweight university, bodyweight workout, bodyweight workout system, calisthenics, convict conditioning, dips, gymnastics rings, handbalancing, handstand push up, high school football, muscle ups, NFL, pistol squat, pull up, push up, push ups, rope climbing.