The biggest mistake you can make is doing the same routine over and over again. However, sometimes you are super-limited with training equipment, and have no choice but to stick to a core group of movements. This is when creativity is vitally important.
The following are a few ways you can take a simple pushup and pullup workout and make it more exciting:
1. Pyramids. Pyramids are the easiest way to add freshness to your workouts, and perform more overall repetitions. Start off with performing 1 pullup, and 2 pushups. In the second set, perform 2 pullups, and 4 pushups. Keep going up the ladder until you are unable to perform a set without taking a break. For example, if you’re on the 8th round, and you’re only able to perform 7 pullups straight, then that would be your last set. Take a 1 minute break, then go back down the ladder, back to 1 pullup, and 2 pushups.
2. Triple Set. A triple set is where you perform 3 variations of a movement back to back as a circuit. Lets look at some ideas:
- Pushups Triple Set. Perform a set of pushups with feet on top of bench, followed by a set of regular pushups, and finish off with a set of pushups with hands on bench.
- Pullups Triple Set. Perform a set of pullups (palms facing away) then a set of chinups (palms facing towards you), and then a set of inverted rows. If you are unable to perform inverted rows, you can also perform assisted chinups by placing your toes on the edge of a chair.
- Eccentric Triple Threat. Jump up to the pullup bar with a palms facing away grip. Pause at the top of the movement, and lower yourself slowly. Perform 2-3 reps, then perform the same movement with a palms facing your grip (chinups).
- Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.
3. Eccentric Sets. The eccentric, or negative portion of the movement is the part of the movement where most of us execute the fastest. So when you perform an eccentric set, you are going down as slowly as possible.
- Pushups. Slowly lower yourself towards the ground. Lower your knees, and return to starting position.
- Pullups. Jump up to the pullup bar, or use a chair to get to the pullup bar. From this position, slowly lower yourself down.
- Negatives are also a great way to strengthen your pullups strength.
Never stop progressing. Even if you are have access to limited equipment, it does not mean that you can not make progress. There are many different methods to keep your workout fresh and keep progressing from your training. For some amazing bodyweight training guides, grab Craig Ballantyne’s Bodyweight Training Package. Click here to learn more.