Body weight training can be used for strength training, building muscle or getting six-pack abs. I am going to show you a body weight muscle building program that involves minimal equipment and consistent progress to build a first-rate body.
If you think body weight training is under rated when it comes to building muscle then I suggest you give it a second chance after watching this body weight training program.
FYI, performing 50 reps on the chin ups and pull ups is extremely advanced. I have done 50 pull ups and 50 chin ups in 4 mini-sets (about 30-60 sec rest) and that is STILL very challenging. The name of the game, when it comes time to building new head turning muscle is PROGRESS.
Focusing on increasing reps or doing the same number of reps in less time is an easy way to monitor progress for a body weight training routine.
If you need something new and are getting bored then try out this 5 exercise body weight training program, when you hit the gym tonight or tomorrow, which will test your muscular endurance, conditioning and mental toughness.
Focus on adding, no matter your age or sex, at least 1-2 reps each workout. You can incorporate this body weight training program into your routine a few ways:
-> Perform this workout 3x a week but switch up the order of exercises each workout.
-> You can pick the exercise you are weakest on and perform it at the start of your current workout.
-> You can do 1 set to failure on each of these exercises upon waking up or going to bed each day.
Be creative and stick to which ever routine you choose for at least 6-weeks to see optimal results.
Don’t forget, if you want to LOOK fit you have to GET fit and body weight training does a tremendous job of getting you fit. It’s worth it (especially when you start getting compliments from your friends)!
Train hard and expect success,
Vince DelMonte
P.S. Ready to advance up from body weight training? Read this free article on the best weight training exercises for skinny guys: http://www.vincedelmontefitness.com/articles/The-Best-Skinny-Guy-Weight-Training-Exercises.php
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[...] and system assortment is very restricted or at times, you may possibly need to construct a full muscle building program without weights. Whatever your case, just simply know that by using some previous planning you can certainly come [...]
[...] and system variety is incredibly limited or from time to time, you may have to construct a full muscle building program without weights. Whatever your own scenario, simply just know that with some previous thinking you can get through [...]
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[...] and system selection is very minimal or at times, you may well be required to construct a full muscle building program without weights. No matter what the situation, simply realize that by using a little earlier thinking you may get [...]
[...] weight and equipment selection is incredibly limited or sometimes, you might have to create a whole muscle building program without weights. No matter your situation, simply just recognize that by using a little previous planning you can [...]
[...] the weight and system selection is rather minimal or sometimes, you might have to create an entire muscle building program without weights. No matter what your case, simply just recognize that using a little bit of ahead of time thinking [...]
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Just a quick question… Would it be better to perform each specific exercise like pull-ups to failure and then move to the next bodyweight lift, or is it wiser to rest for short periods of time (30 seconds?) and finish 50 reps.
Do you have an poster cheat how to get muscle in different area of your body.
Like the video and agree that body weight training is an important part of any good training program. Even if it is just to prime you for your workout. Keep up the good work. Your stuff is great.
No problem. Thanks.
I'd add and ab workout to this too – as long as you're at the dip station or chinning bar, add knee/leg raises to target those lower abs.
It's all good.
I tried to buy your book, paid the $77 per CLICKBANK but could not download your book via the e-mail. I was terribly frustrated and after about 3 weeks gave it up for a bad job. I honestly do not understand it as I had no problem to download the books from Mike Geary (who by the way recommended you)
Regards
Hein
i am a pretty good sized guy im just trying to get cut and noothing i do helps me lose my belly can anyone suggest anything to help
@Michel -
Do your one-legged squats near a wall and you can put one hand on the wall fo balance. And don’t worry about only doing 6 pullups, just focus on adding more reps every time you do the workout.
@Jennifer – No need for an actual bar to do chinups, a sturdy tree branch will do. Today when I went jogging, I passed by a soccer field. I jogged there and then proceed to do pullups on the top of the goalposts =)…..of course it was harder to grip though, since the posts were almost 4 inches in diameter
@dom -
Well fat is fat…I’m no pro but it’s usen to protect some organs and for energy.While muscle mass is muscle,wich helps us in our daily movements and physical efforts.
Haa is that a serious question????
Nice resources Vince… I write about isometrics and plyometrics (including body weight exercises)
There’s a reason the Navy Seals do body weight exercises… they work!
Best,
Raza
The real world always leaves great clues if your eyes are open
@dom – Come on!!! do you really thought is there any posibility to make muscle without putting some weight on it… of course not! you gootta give your muscle a reason to grow….
And with the other question…. buddy… come on…. fat is fat…. and makes you look flabby… muscle is rock solid tissue and makes you look lean…
Come on guys… help this blog to be helpful not boring.
this program seems great but what about those other programs like p90X or other weight loss programs ive seen advertisted in magazines or tv? last year i followed the eat clean diet by tosca reno and actally gained musle in my abs and arms but what im asking is are those other programs honest? p90x
Hey vince, I’ve been reading alot of your stuff but I live in a small town and don’t really have a gym close by I was wondering if u suggest any type of home gym system like bowflex or maybe some equipment that would be sufficient for your programs around home.
Thanks again Vince for all your tips and help. I really don’t have any weights here at home, and I don’t have any money, so I can’t join a gym, but sometimes I am allowed to go into the weight room with the football players at school because I’m on the track team. Now that you answered all the questions I had about bodyweight training I feel good to know that even if I can’t ‘access’ some weights, at least I can do bodyweight workouts, AND GET REALLY RIPPED!
50 dips…man i cn do only 25….bt i’ll carry on…coz dats my goal…thnx again,Vince…..
I will do it abdominal exercise daily or gape between one day or two day.
i was doing daily exercise ,
so please give me suggetion.
Hey Vince,
Just a quick question regarding what type of training and diet would you recommend for somebody like myself?Until a few year’s ago i was very actice playing soccer and gaelic football maybe 5 or 6 times a week until a hand and a bad leg injury ruled me out of all sports for almost 3 year’s.I would still run up to 8 km in half an hour which isnt that bad for someone who hasnt trained for a long period of tme.Im 5ft 10”,weigh 16st,36inch waist and an 18inch neck in shirts.
Having read numerous diet and training books such as THE AB DIET BOOK,I fell you are the right man to ask.Looking forward to reading your advice
Slan mo chara,
Dec
can I add bodyweight exercises with the medical ball?
Watch this video for another extremely hard bodyweight workout I found on youtube:
>> http://www.youtube.com/watch?v=pfsTKfUT-RQ <<
I have a younger brother who is 14 years old, weighs 105 lbs., and is about 4 ft. 10. He was just wondering if you had any advice on how he could lose some weight, pack on some muscle, and increase his strength. He is not yet able to do a proper full rep of pull ups, chin ups, or dips. Any advice for him is greatly appreciated. Thank You Vince!
The problem with bodyweight training is that for people with a higher fat % and who don’t have huge muscles they are incredibly difficult to do, and for skinny guys and muscular-lean guys they are too easy.
any validity to STATIC CONTRACTION training????
Damn, I can only do 6 chin ups and I don’t have enough balance to do one leg squats… any suggestions?
This looks like a great travel routine, and I’m about to hit the road for 3+ weeks.
Only trouble is, I don’t know if I’ll have a chin-up bar at every stop (OK, the other wrinkle is that I’ll probably be doing the chin-ups, pull-ups and dips all as negatives). I know I can do the dips on the edge of a chair/bench, but what about the others? Can you suggest any substitutes?
Thanks!
Jen
If you can get ahold of an Iron Gym, ($30 at Walgreens), you can do chin ups, pull ups, deep push ups and shallow dips all on one small piece of equipment. Use it anywhere there is a solid doorway. It's light and comes apart easily with the enclosed wrench.
Vince, I’m 24 years old, I’m 5’7 160lbs….I want to not only get bigger, but ripped with a nice toned physique…I think you can help, My biggest problems are my workouts and calorie intake, If you could get me started on those 2 things, Everything else will fall into place!! Thanks Again Brandon
vince
this poor kid on bb.com used your “bulk without getting fat” plan and posted B and A’s and is really getting killed by the other posters, i think he might need your help or guidence. he is young and did put on a lot of fat. here is the link.
http://forum.bodybuilding.com/showthread.php?t=114536611
I don’t expect to have access to a gym for a few months, but I think the pull ups and the chin ups can be improvised and get some of the effect of the routine. Sometimes you have to work with what you have, even when you don’t have what is offered. As long as you have the goal in mind, as well as knowing what part of routine works for what part of the body, you can find an exercise that will do it for ya’
hi
i have 2 questions, first is there any way i can build muscle with light weights ( 8lb)?
second what is the different between fat and muscle mass?
thanks
dom