Build Muscle Without Weights, Bodyweight Exercises

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Beginner Bodyweight Exercises

How to start bodyweight training

It goes without saying that beginner bodyweight exercises are the basic forms of bodyweight exercises but it is certainly not an easy workout. Although it can be done without any equipment there are a few additions that can and should be used, like O-Rings which are highly recommended.

You should start with the king of all bodyweight exercises which is the pushup. Simply start with your legs straight prone on the ground and your toes on the ground. It is good to tuck your pelvis in as this will keep your back straight. You should place your hands slightly forward of your shoulders.

If you are fortunate enough to have O-Rings you should use then suspended from ropes from the roof or ceiling and reach above you and grab the rings in your hands. Then pull yourself up and sticking your chest out so that your arms form a 90 degree angle then lower slowly down again and repeat.

Chin up/pull-up can be done on a door pull-up bar, a tree or even your O-Rings. But it is important to get the stretch and suspend the grip to a point where you need to jump up in order to reach it. The difference between a chin-up and a pull-up is facing your hand away or towards you.

The V-shoulder press is done by putting your body in an inverted V position with your legs and your back straight. Feet spread apart you then lower your head to the ground and push back up to the starting position. This is obviously working primarily on your shoulders (deltoids).

Squats are done using your arms straight to help your balance. You should bend your legs to the point where your thighs are at 90 degrees. It is important to make sure that your knees to not go over the point of your toes by pushing your hips out behind you.

Step-up can be done using something that is 8 or 10 inches off the ground. Keeping your back straight and your mid-section tight you should step up on the block or step and then when both legs are on the rise you should step down and repeat.

Lunge is a great exercise to work your hamstrings and quads to full range. When you lunge forward you should focus on keeping your torso straight and concentrate on your torso going forward and backwards and not up and down. Change legs and repeat from the beginning each time.

The above exercises should be done three times a week and it should be three or four sets of 12 to 15 reps each, depending on your specific objective. Important to note not to rest more than 60 seconds between sets. This is a good basic bodyweight program to start with and will get fast results.

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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