Tag Archives: bodyweight

Weightless Gains

I’m sure you’re aware that you can build an impressive upper body without the need to lift weights.

If not then in this post you’ll learn how.

Training your upper body is something that’s quite easy to do without any equipment, the same can’t be said for lower body so you’ll need at minimum a barbell and plates for total body development, no one likes chicken legs after all.

20 rep breathing squats, heavy low rep front squats, fat grip deadlifts, snatch grip deadlifts and cleans or snatches will be ample for lower body development.

Back to the point of the post.

Bodyweight mastery can provide you with a most impressive upper body if you give it your all in these handful of exercises:

  • Plyo push ups
  • Dips
  • Handstand push ups (supported, working to wards free standing)
  • Chin Ups
  • Pull Ups

Those 5 will enable you to workout essentially anywhere, here is the suggested rep/set schemes for your consideration:

  • Ladder sets – pick 2 exercises, start at 1 rep for each & add a rep until you hit 10 or more if you choose. If you lose form or break set start again at one.
  • Multiple singles, doubles or triples
  • Sets to momentary muscular failure

Those three options will get you started, you’ll find that aiming for 50-100 reps per session on 1-2 of those movements will help you build the upper body you desire.

This approach to training is very simple but very effective.

Enjoy,

Ross

 

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2 Moves You Need To Do

Are you missing out?

A lot of people certainly are, but are you one of them?

There are two upper body exercises that will not only help you fill out a t-shirt but also build some impressive strength too.

The best part about these exercises is they work brilliantly for the ladies too. They will help you achieve those lean looking arms and sculpted back you desire.

What exercises do I mean?

The Dip & The Pull/Chin Up (pull ups hit more back, chin ups hit more biceps)

These are the upper body equivalent to the Squat & the Deadlift, or so some people say anyway.

Being able to perform a strict set of 25 dips & 12 pull ups (woman) and 50 dips with 25 pull ups (men) won’t just make you impressively strong, it will also help build your confidence and add some sought after lean muscle to your frame.

It is true that people will add weight to these exercises to help overload but personally I would advise hitting the numbers above with good form before you venture in to the realms of adding weight to the exercise.

For both men and woman focusing on mastering these bodyweight movements and increasing the reps until they have hit the desired numbers is the first and most important goal.

But what if you can’t do more than a few of each?

Fear not. There is a great method that will help you build up your reps and get stronger, the best part is because of the volume loading it can be done daily.

What is this miraculous method?

Ladder Training.

You simply do one rep of each exercise. The two, followed by 3, basically adding a rep for each successfully completed set of reps for each exercise. Once you fail start again at one.

This style of training has been proven over the years as a great way of adding strength and building lean muscle.

If you can take your ladder from 1 to 10 then you’re not he right path, you might then want to start working for unbroken ladder reps up to 15 or even 20! By doing this you will find you ability to crank out 25-50 dips in one set isn’t an issue. the same is true for pull/chin ups.

Now go and get practising.

*Please note that if you can’t do one of either then the use of resistance bands to assist you or an assistance machine is permitted.

Enjoy,
Ross

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