Bodyweight Exercises do have the potential to make your bigger and stronger. It’s just a matter of how you challenge your body. For example, a complete beginner would be able to add muscle and strength just from basic pushups, pullups, and bodyweight squats.
However, after a few weeks this individual would need to make their workouts harder. There are a number of ways that you can make your workouts tougher with bodyweight exercises:
Method #1: Static Holds
Static Holds are exactly what they sound like: you hold a movement at a particular point. For example, you can hold pushups on the bottom position, when your chest is just an inch off the floor. There is a lot of science behind static holds, but I don’t need to get into it right now.
Just try static holds right now, on any exercise, for 30 seconds and tell me the movement doesn’t feel harder. It will be tough. You can create a complete bodyweight training program around static holds alone.
Method #2: Increasing the Volume of a Workout
Sets x Reps x Exercises = Volumes. For example, if you’re doing 3 exercises per workout at 3 sets of 10 repetitions of each, you’re total volume is 90 total repetitions. Now, if you increased the volume by either, adding in an additional exercise, increasing your sets, or adding more reps, then you would increase your volume.
But what most people do is add volume indefinitely. Everything applies to the law of diminishing returns. At some point more volume will not work, and you’ll just end up wasting 2 hours of your life each day trying to build muscle.
I personally like to keep my workouts as short as possible. I urge you to time your workouts. For example, if 90 total reps takes you 15 minutes, and you built up your workout to 200 total reps, but that’s taking you over 45 minutes, then you need to figure out how to get more work done in a shorter period of time.
Is there an exercise that you can take out? Can you reduce you rest periods between each set? Can you add in an intensity technique to make your workouts move faster? In other words, adding volume works, but don’t make your workouts too long.
Method #3: Make your Exercise Tougher
You can do simple things to make your exercise tougher. Simply changing the position of your hands or placing your hands or legs on an elevated object can make a movement more difficult. Here are some variations of basic movements:
- Elevated Pushup
- Spiderman Climber Pushup
- Close Grip Pushup
- Pushup Plank
- Inverted Row
- Stick Up
- Side to Side Pullups
- Gorilla Chins
- Lunge Jump
- Bulgarian Split Squat
- 1 Leg Squat
- 1 Leg Deadlift
- 1 Leg Stability Ball Curl
Method #4: Use an Intensity Technique
There are lots of great intensity techniques that you can perform that help you build lean muscle mass. Some of the best ones are supersets, trisets, circuit training, and interval training.
Supersets/Trisets/Circuit Training – These three belong in one category. The basic idea here is to perform exercises one after the other with little to no rest in between each set. Supersets involve performing 2 exercises back to back. Trisets refer to performing 3 exercises back to back. And Circuit Training involves performing 4 or more movements back to back.
Interval Training – Interval training has a lot of definitions. But with strength training, it refers to performing a particular movement for X amount of time, followed by a period of rest. For example, perform as many pushups in 30 seconds, followed by a 60 second break.
Interval training forces your body to maintain the tension on the muscle for a specific period of time. When most people do 10 reps, they try to do it as fast as possible to get the set over with. Their speed might not be enough to cause any significant gains in muscle mass.
Sample Muscle Building Workout
To get you started on your muscle building quest using just bodyweight movements, here’s a sample routine:
- T-Pushups, 3×10, 60 seconds rest in between each set
- Reaching Lunges, 3×10, 60 seconds rest in between each set
- Pullup, 3×5, 60 seconds rest in between each set
- Inchworm, 3×5, 60 seconds rest in between each set
- Bodyweight Squat, 3×20 60 seconds rest in between each set
- Inverted Row, 3×10, 60 seconds rest in between each set
Pretty simple, but a very good place to start.
Downsides to Relying on Bodyweight Only for Mass and Strength
There are, of course, some downsides to relying only on bodyweight training for mass and strength. One of the key downsides is that it takes a lot of creativity. You don’t have the comfort of simply adding weight to a movement when it’s time to make a workout harder.
The good news is that Mike Thiga has a great program to help you build muscle and strength with bodyweight-only exercises.
The Muscle Experiment is a bodyweight-only muscle building program developed by Mike Thiga. Yes, you read right. MUSCLE BUILDING. We all know how to drop fat with bodyweightdifferent game plan.
After grabbing this ebook you’ll NEVER look at bodyweight training the same again.
The “Muscle Experiment” Workouts
- After the 2 weeks, it’s all hardcore training. There’s 6 months of bodyweight training here.
- Start off with the first month, and stick to the program for 6 months, and you’ll be stronger and bigger than from when you started off with.
- The workouts are actually very simplistic. He uses the same exercises each month, more or less.
- But that’s a good thing, especially for mass and strength. For example, if your goal was to improve your arm strength and size, you would choose a good upper body movement.
Muscle Building through Bodyweight Exercises
Lets say you choose chinups. You can only do 2 chinups. But if you work at it, in a few weeks you’ll be able to crank out 10 chinups. Do you honestly believe that going from 2 chinups to 10 chinups will not make you bigger?
- That’s more or less the idea behind Mike Thiga’s workouts. What I like about them is that they are progressive.
- They make sense. My only fear is that they may be too boring, especially if your body adapts too quickly.
- If you feel that the workouts are starting to get too easy for you, then just move onto the next month.
- You might actually be able to complete the entire 6 month training program in 4 months.
If for some inexplicable reason you do not love the program, simply email Mike Thiga an explanation of what you did not like and he will offer you a full refund.
Bottom line is I now you are going to love the e-book and benefit from it tremendously. It has been clearly proven by the results that Mike Thiga has achieved from it. And he told me during our interview that he’s moving past the 200lbs mark, with bodyweight training alone!
Get the ebook now for only $27 and rest assured that you are making a great investment in your strength and size goals.
Top 30 Bodyweight Exercises
- So, Mike Thiga actually shows you the best of the best. He has included a special exercise database where he shows you 30 of the best bodyweight exercises.
- The movements are categorized by bodypart.
- If in a particular workout one of the exercises starts to become too easy for you, you can easily substitute that movement for a difficult one from the database.
Advanced Bodyweight Training
- All in all, I feel that the Muscle Experiment is a comprehensive, sound program. Mike thiga basically over delivers.
- No one in their right minds would charge just $27 for a year’s worth of workouts.
- That’s ridiculous. You’re only paying $5.59 per month for Mike Thiga’s muscle building workouts.
- My suggestion is to grab a copy of Mika Thiga’s workouts before he regains his sanity and decides to charge a higher price for his program.
If you want to make sure that you are maximizing the results of bodyweight training or get on the right track from day one, then Mike Thiga’s Bodyweight program is for you. This manual is for all levels. The manual is on sale right now for only $27! (Regular Price: $127). Click below to order and you will receive the download link immediately. If you do not see it in your main folder check your bulk or spam folder.
P.S. If you made it this far then you are definitely ready to purchase this program. Take charge of your health and benefit from this program or get it as a gift for anyone that cares about maximizing the benefits of bodyweight training.