One of the best ways to build muscle with bodyweight movements is through suspension training. However, you do not need to purchase an expensive TRX system, you can make one yourself:
Another great way to create a suspension device at home comes from Ross Enamait of RossTraining.com:
Some people have claimed that it is much too difficult to develop their own suspension training system. However, the martial arts belts that I use are durable, and allow me to quickly change the distance as needed.
Suspension training is ideal for building lean muscle mass simply because it allows you to perform more difficult movements at a lower repetition range. If you can do 30 pushups, then doing the pushups on a suspension system will only allow you to do 5-8 repetitions.
And, we all know that “heavy” training is an absolutely crucial componen to building muscle, losing fat, and increasing strength. Here’s a sample workout using suspension training:
3 rounds of:
- Rope Rows with Feet on Wall x 5
- Rope Squat Flyes x 10
- Rope Bicep Curls x 8
- Close Grip Pushups with Feet on Stabilty Ball x 8
The squat fly is a movement I learned from Scott Sonnon’s TacFit Rope. The perform the movement, keep you feet shoulder width apart, and hold the rope straight in front of you. Know squat back. Squat up, and perform a rear raise with the rope.
This is a great movement for the lats. To make it harder for your legs, simply perform the squatting part with one leg. You can keep the other leg in front or behind your body. Here’s a nice tutorial from Adam Steer showing you this variation: