Modern Warrior1
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Welcome to the Unofficial Bodyweight Training Thread!
This forum believes strongly in the lifting of free weights to build strength. While free weights are unquestionably effective at building both strength and muscle, they are not the only way to do so. Bodyweight training can be just as useful. My hope is that this thread can become a complete resource for bodyweight training on this forum.
Why would I choose bodyweight training over free weights?
There are many reasons why one may choose calisthenics over the barbell. Some of these are as follows:
1. Lack of equipment
2. Lack of space
3. Inability to find a decent gym
4. Injuries, such as those of the lower back, that can prevent the use of free weights.
5. Simple enjoyment.
......And many others.
What movements are we talking about? Pushups?
A complete list of all possible movements would be far too long. In general, most exercises will fit into one of these two categories:
1. Calisthenics and there progressions( chin ups, dips, pushups, squats, lunges, etc...)
2. Gymnastics exercises and there progressions( handstands, levers, L-sits, ring work, Planches, etc..)
What are progressions?
Progressions are movements that can be used to progress up to, and beyond, a specific movement. This would be a progression for chin ups from easiest to hardest:
Assisted chin ups
Negative chin ups
1/2 chin ups
Basic chin ups
Uneven chin ups
Assisted 1-arm chinups
Negative 1 arm chinups
1 Arm chinups
Of course, this is just an example. Each progression can be changed to fit the needs of the user.
So I become stronger by moving up the progression?
Correct. You can also work hypertrophy or conditioning by doing a lower progression for higher reps.
Where can I find these progressions?
Google! If I wanted to find a pushup progression, I would search " Pushup progression"
Okay, what equipment do I need?
The only required piece of equipment is a chin up bar. Of course, the more equipment you can find or purchase, the more options you have. Don't be afraid to use the nearest park or school playground, either. Some useful equipment would be as follows:
1. parallel bars or dip station
2. chin up bar that has enough clearance to allow for muscle ups, etc.
3. Gymnastic Rings.
These are the most important pieces, but they are not required. There are hundreds of possible pieces of "equipment" out there. Especially if you live in a large city.
I don't have anywhere to put a chin up bar! Help!
Do you have a doorway? If you do, then you can have a chin up bar. Just Google " doorway chin up bar"and pick one.
How do I work my legs?
Your legs can be worked through the bodyweight squat progression( all the way up to the pistol squat), sprinting,jumping, and glute ham raises(GHR). Eventually, you may have to weight yourself to work your legs any farther. You can weight the pistol squat and GHR by holding a weight plate in your hands, or holding a heavy bookbag. If you have the money, you could buy a weight vest for convenience.
I can do a bunch of ( insert hardest exercise in a progression here) now, what do I do?
You can continue to increase your reps, and work muscular endurance, or you can weight yourself. Some ways you can weight yourself are:
1. Resistance bands
2. free weights attached to a harness or belt.
3. heavy bookbag
4. weight vest.
I like lifting weights. How can I add bodyweight training into my program?
Bodyweight movements are great for assistance. Chins, dips, and handstand pushups are some examples. Experiment!
Cool, anything else I should know?
that's pretty much it! Here is some stuff for you to look into:
Beast Skills ( www.beastskills.com)
Great tutorials to a lot of different movements, including progressions.
Gymnastic Bodies (http://www.gymnasticbodies.com/)
This website's you tube channel and forum are very helpful.
Recon Ron spreadsheet (http://webpages.charter.net/bert/reconron.html)
Recon Ron is a volume program that has you do 5 sets of a movement 6 days a week. It is excellent for improving your rep max. This program can be done for almost any bodyweight movement.
Ross Training ( www.rosstraining.com)
Ross loves to improvise. The result is some great training material, that often includes some bodyweight training.
Official Barstarzz you tube channel (http://www.youtube.com/user/OfficialBarstarzz)
These guys pull of some seriously cool stuff. They also do the occasional tutorial.
Now, go! The world is your gym!
This forum believes strongly in the lifting of free weights to build strength. While free weights are unquestionably effective at building both strength and muscle, they are not the only way to do so. Bodyweight training can be just as useful. My hope is that this thread can become a complete resource for bodyweight training on this forum.
Why would I choose bodyweight training over free weights?
There are many reasons why one may choose calisthenics over the barbell. Some of these are as follows:
1. Lack of equipment
2. Lack of space
3. Inability to find a decent gym
4. Injuries, such as those of the lower back, that can prevent the use of free weights.
5. Simple enjoyment.
......And many others.
What movements are we talking about? Pushups?
A complete list of all possible movements would be far too long. In general, most exercises will fit into one of these two categories:
1. Calisthenics and there progressions( chin ups, dips, pushups, squats, lunges, etc...)
2. Gymnastics exercises and there progressions( handstands, levers, L-sits, ring work, Planches, etc..)
What are progressions?
Progressions are movements that can be used to progress up to, and beyond, a specific movement. This would be a progression for chin ups from easiest to hardest:
Assisted chin ups
Negative chin ups
1/2 chin ups
Basic chin ups
Uneven chin ups
Assisted 1-arm chinups
Negative 1 arm chinups
1 Arm chinups
Of course, this is just an example. Each progression can be changed to fit the needs of the user.
So I become stronger by moving up the progression?
Correct. You can also work hypertrophy or conditioning by doing a lower progression for higher reps.
Where can I find these progressions?
Google! If I wanted to find a pushup progression, I would search " Pushup progression"
Okay, what equipment do I need?
The only required piece of equipment is a chin up bar. Of course, the more equipment you can find or purchase, the more options you have. Don't be afraid to use the nearest park or school playground, either. Some useful equipment would be as follows:
1. parallel bars or dip station
2. chin up bar that has enough clearance to allow for muscle ups, etc.
3. Gymnastic Rings.
These are the most important pieces, but they are not required. There are hundreds of possible pieces of "equipment" out there. Especially if you live in a large city.
I don't have anywhere to put a chin up bar! Help!
Do you have a doorway? If you do, then you can have a chin up bar. Just Google " doorway chin up bar"and pick one.
How do I work my legs?
Your legs can be worked through the bodyweight squat progression( all the way up to the pistol squat), sprinting,jumping, and glute ham raises(GHR). Eventually, you may have to weight yourself to work your legs any farther. You can weight the pistol squat and GHR by holding a weight plate in your hands, or holding a heavy bookbag. If you have the money, you could buy a weight vest for convenience.
I can do a bunch of ( insert hardest exercise in a progression here) now, what do I do?
You can continue to increase your reps, and work muscular endurance, or you can weight yourself. Some ways you can weight yourself are:
1. Resistance bands
2. free weights attached to a harness or belt.
3. heavy bookbag
4. weight vest.
I like lifting weights. How can I add bodyweight training into my program?
Bodyweight movements are great for assistance. Chins, dips, and handstand pushups are some examples. Experiment!
Cool, anything else I should know?
that's pretty much it! Here is some stuff for you to look into:
Beast Skills ( www.beastskills.com)
Great tutorials to a lot of different movements, including progressions.
Gymnastic Bodies (http://www.gymnasticbodies.com/)
This website's you tube channel and forum are very helpful.
Recon Ron spreadsheet (http://webpages.charter.net/bert/reconron.html)
Recon Ron is a volume program that has you do 5 sets of a movement 6 days a week. It is excellent for improving your rep max. This program can be done for almost any bodyweight movement.
Ross Training ( www.rosstraining.com)
Ross loves to improvise. The result is some great training material, that often includes some bodyweight training.
Official Barstarzz you tube channel (http://www.youtube.com/user/OfficialBarstarzz)
These guys pull of some seriously cool stuff. They also do the occasional tutorial.
Now, go! The world is your gym!
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