Bodyweight Training to Failure

Training to failure with is a lot different than training to failure with free weights. Doing pullups and pushups to failure on a set, resting for about a minute or two, then doing another set is a legitimate method of packing on lean .

It’s all relative. For someone who can only do 5 pullups, their failure workout might look something like this:

  • Set 1 – 5 reps, rest 60 seconds
  • Set 2 – 4 reps, rest 60 seconds
  • Set 3 – 4 reps, rest 60 seconds

That’s a total of 13 repetitions. A solid workout, considering that this individual can’t do a lot of pullups. On the flip side, some one who’s able to pump out 20 reps to failure, might experience a completely different workout:

  • Set 1 – 20 reps, rest 60 seconds
  • Set 2 – 18 reps, rest 60 seconds
  • Set 3 – 16 reps, rest 60 seconds

That’s a total of 54 repetitions! That’s some solid strength there. And chances are, this individual will need to rest at least 2-3 days before attempting another pull up workout.

It’s with Pushups that I find the most difficulty in terms of going to failure. After a few months of training, most people will need at least 50 repetitions to hit absolute muscular failure.

At this point, the workout is not about muscle building or strength, but instead about muscular endurance. Sure, after doing 2-300 pushups in a particular workout, your body’s going to be sore.

However, a better pushups routine for mass gain would be to instead perform more difficult pushup variations such as close-grip pushups. I bet someone who can pump out 50 pushups with ease would have trouble pumping out 20 close grip pushups with just as much ease.

If not, then you need to find a more difficult variation.

Once again, a lot of the repetitions and volume of a workout is relative. If doing 20 reps per set of pullups is not giving you gains, then you obviously need to move to a more difficult pullup variation.

Some options include V-Grip Pullups and 1 1/2 rep Chinups.

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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 in 4 months.

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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 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.

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About Parth

Parth Shah is the creator of ShahTraining.com 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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