Build Muscle Without Weights, Bodyweight Exercises

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Baseball Calisthenics

Baseball body weight workouts

Bodyweight Exercises or Calisthenics are without a doubt the best way for an athlete to build muscle and stay in shape during the baseball season and during the off-season. One of the great benefits of bodyweight training is that your routine can be done at home, away from gym or on the road.

Calisthenics are exercises consisting of movements which use the weight of your body as resistance to work against. It is a very an efficient way to build muscle and stay fit as it provides short bursts of intense training and only a few exercises covers almost all muscle groups.

If you are a regular baseball player and you want to get strong enough to hit a home run your coach and people around you will tell you that you need to lift weights. But that would only be part of the solution as you need to increase your explosive speed and increase your awareness of body-space if you want to be a good baseball player.

Doing calisthenics will get you fit and there is no doubt about it as you can increase the intensity of the workout as you get stronger and fitter. But doing bodyweight calisthenic movements when you train will have a compounded effect on your general conditioning. The ability to explode into a sprint comes from strength and fitness.

There are many different calisthenics movements ranging from simple jumping jacks and Burpies to less well-known movements like Hindu squats and clapping pull-ups. The point is that no matter how fit and strong you are there are always calisthenics that will tax you even more.

It is all to do with the intensity of the workout and how quickly you want to get fit as you can combine a series of movements that can be done in a small space at home. But if you are just starting out and want to improve your fitness and general strength in order to improve your baseball then you should mix up a few basics.

Things like push-ups, crunches, squats and pull-ups are the basics which when done in sets you will quickly reach the point of failure as your heart-rate goes up. It is best to start off doing 10 or 20 reps of each movement and with no rest at all between you go from one movement to the next until you have completed them all.

Take a 60 second rest and start again and you will see that no matter how fit and strong you might think you are there will be a point where you cannot continue. But in order to get quantifiable results you should plan your workouts and your workout time. This simply means that you will keep a record.

Keeping a record can be anything from jotting down your progress from one workout to the next to keeping a mental note of the amount of sets and reps that you have done. This is important as you do not want to get into a plateau where you are no continuously improving your overall strength and fitness.

If you are doing calisthenics in the off-season and you are a baseball player there is no doubt that you will find that when the season starts again you will be stronger and more able than the previous season. The results come from consistency and routine but in order to get constant gains you need to do it at least four times a week.

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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