Bodyweight Exercises for Extraordinary Strength and Mass

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 .

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 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:

Pushup Variations:

  • Elevated Pushup
  • Spiderman Climber Pushup
  • Close Grip Pushup
  • Pushup Plank
  • T-Pushup

Pullup Variations:

  • Chinups
  • Inverted Row
  • Stick Up
  • Side to Side Pullups
  • Gorilla Chins

Squat Variations:

  • 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, , and .

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 , 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 , 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 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 bodyweight exercises, but _7bb1c213_ is a whole different game plan.

Don’t believe you can build lean muscle mass with bodyweight training? I didn’t either. That was until I came across this full, all-out just for building lean muscle mass.

After grabbing this ebook you’ll NEVER look at bodyweight training the same again.

The “Muscle Experiment” Workouts

Mike Thiga start off his basic, beginners plan with a short, 2-week preparatory phase. During this phase, it’s your goal to get familiar with the exercises and ease into the diet.

  • 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.

I know you are going to love this muscle building program. 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

I’ve bought guides before where they show you how to perform hundreds of bodyweight movements. Although variety is great, for mass gain, as mentioned earlier, you need to stick to the basics.

  • 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 .
  • 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

After the initial 6 month beginner program, you move right into the 6 month advanced program. This is where things get fun (at least for me). Mike Thiga starts to incorporate some really tough movements that you absolutely need to try in the second half of the program.

  • All in all, I feel that the 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.

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About Parth

Parth Shah is the creator of which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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