A number of bodybuilding experts argue that bodyweight training is the most effective way to build muscles.
Unlike traditional weight training exercises, bodyweight training does not put strain on your joints. It is a more natural method, and helps maintain the overall agility and athleticism of the body.
However, if you haven’t tried bodyweight training before, there are a few things you need to know before you start. This article lists useful information about bodyweight training to give you an idea of what you can expect.
#1. Bodyweight Training Differs from One Person to Another
Bodyweight training depends on your body type. While 10 pushups may be sufficient for some people, others may require more to get the same amount of muscle training. The number of hours you dedicate to your training is also an important consideration.
#2. You Must Be in Love with the Training Programme
You may have found an awesome bodyweight training programme, but it won’t do you any good if you don’t love doing it. If you don’t like the programme, it’s likely that you’ll give up on it quickly, possibly before you even start to see any results.
#3. Determine Which Programme is Suitable for You
You should first make sure that your body is ready for the regime. Not all bodyweight exercises are suitable for all body types. Before you begin, find out if the programme is appropriate for you. If you end up injuring yourself during exercise, you may lose interest in exercising altogether.
It’s more important to consider what’s right for you, than to just choose a popular bodyweight training programme. Even the most popular programme may yield little or no results if it’s not suitable for your body type.
#4. Bodyweight Training Requires a Lot of Patience
It’s a widely accepted fact that muscle building is faster with weight training exercises. Bodyweight training demands a lot of time, patience, and discipline. One of the biggest challenges of bodyweight training is that the exercises become more difficult to perform as you gain weight.
#5. Try Different Variations of Bodyweight Training
One of the most common mistakes people make with bodyweight training programmes is that they don’t perform the exercises in the proper sequence.
Most people think they are getting some serious bodyweight training by doing a few basic variations of inverted rows or pushups. But then there is no real increase in the resistance. Steep incline pushups, or even one-arm pushups are some higher level variations of bodyweight training, and are also much more effective.
#6. Skip the Treadmill
There are a range of 5-8 various bodyweight training exercises that will prepare your muscles for the day’s workout far better than a warm-up on the treadmill. If you have a proper bodyweight training regime, you will no longer need your treadmill to stretch your muscles, and gear yourself up for the day.
#7. Learn as Much as You Can About Bodyweight Building
Many people complain about not getting any results from bodyweight training. In order to get the desired results, you need to keep learning more about it. And continue to step up the exercises with more difficult variations. If you think that reps alone will help you build muscles, you’re wrong.
#8. Building Strength and Size
Tension and loading are the most effective for building strength and muscle. However, super high rep workouts are of little help since they are practically incapable of activating the fast twitch fibres.
Reps ranging between 5-12 will work fine to accelerate the growth of the fast twitch fibres. For the lower part of your body, you can move the mark a bit higher, to around 20 reps of pistol squats, for example.
#9. Drop Sets for Rigorous Workouts
You can make any bodyweight training programme more rigorous by using drop sets. For example, you can do a wall sit for 30-60 seconds, then move directly into some reps of alternating rear lunges. Both exercises concentrate on your quadriceps. The wall sits work your quads the hardest, then the lunges help you continue working them.
#10. Know How Often to Workout
This is one of the most important things you need to remember when it comes to bodyweight training. You should never overexert yourself to the point that you’re unable to exercise again within the following few days. Make sure your workout regime and schedule are suitable for your capacity.
The best part about bodyweight training is that you can do it anywhere and it doesn’t require specific equipment. Since it doesn’t require a specific setup, you can do it any time, almost anywhere, even at home. When done correctly, it’s the ultimate solution to a number of issues related to weight training exercises.
A full body workout, at least 2-3 days a week is necessary to get the most out of all bodyweight programmes. Target at least 10 different variations of bodyweight exercises, and perform 8-12 reps of each of them.
Not only will it help you develop lean muscles, but it will also increase your energy levels and prepare you for the rest of the day. This type of training can also improve your immunity, sleep quality, metabolism, and bone strength. You can also regulate your blood pressure levels with bodyweight training programmes.
Chris Rudden is an elite Powerlifter, entrepreneur, model and motivational speaker. Find out more about Chris on his website.