Build Muscle Without Weights, Bodyweight Exercises

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Look Like an Olympic Athlete

How to get an Olympic athlete body

Have ever wanted to have the sculpted physique of a superstar athlete? Of course you have! Unfortunately you probably thought, like most people do, that it would take way too much money, time and effort.

Olympic athletes have the best physiques without even trying to look great, look at boxers, gymnasts, sprinters, wrestlers, hockey players, etc., the fact is they look great. The average gym patron is either big and fat, or small and soft. What are athletes doing that is so different from the average fitness enthusiast?

Hard, smart work on functional exercises that's what. Workout efficiency is the key; more work in less time.

Your workouts will be split into two activities, bodyweight training and conditioning. Bodyweight training is the fastest method to put on muscle. Conditioning sessions will be short and sweet, nothing over 25 minutes. Short and hard conditioning sessions will melt the fat off and make your muscles look better. These short, conditioning sessions will rev up the metabolism nicely and have you burning extra calories for the next 24 hours.

Bodyweight Training

3 full body workouts per week total.

Do hard, short workouts that focus on compound movements (exercises that work several muscles at once). A sample program might look like this:

Push ups
Chins
Handstand Pushups
Bodyweight Squats
Lunges
Ton Raise
Crunches
Hanging Leg Raise

Conditioning

3 times per week. Always 25 minutes or less unless you are playing an organized sport like soccer, tennis, ultimate Frisbee, sprints, jump rope, etc. Basically anything that gets your heart pumping hard, and makes you short of breath. These are meant to be hard workouts, don't dog it on them. Avoid long slow cardio activities such as long jogs, long and moderate intensity bikes.

Your weekly schedule should look like this:

Monday: Bodyweight Training
Tuesday: Conditioning
Wednesday: Bodyweight Training
Thursday: Conditioning
Friday: Bodyweight Training
Saturday: Conditioning
Sunday: Off

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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