Back to Basics ~ Body Weight Exercises

Back to Basics - Back to Body Weight
 
 
These days I have been getting many inquiries from men wanting to tighten up yet gain strength, then
they rattle off all the free weight exercises they have organized into neat little pyramid or supersets yet
have stopped their gains.
My first question to them is "Are you training body weight exercises?".
One of the foremost training styles has always been lifting your own weight.  The army, navy and military
use them, and even in elementary school they were used.  I am amazed at how many people cannot lift
their own body and never think to train for it.  You see some similar training styles brought back by boot
camp classes and obstacle course type contests but we need to incorporate these exercises into our
daily training program.
Just like any other weight training you need to progress with overload which means in some cases that
you can only perform one or two reps per set when you first start trying this out and may even need
spotting for the first few times you try these exercises out.  Most men can get at least 6 to 8 reps
naturally for most of these exercises.  Increasing intensity is the next step if you already have the basics
and can perform over 10 reps.
 
PULL-UPS
The first exercise which should be performed 1 to 2 times per week, is the Wide Grip Pull-up.  Most
gyms have the bar needed to perform this, if not then just head to your local playground and there is a
good chance you can find one there.  You want to place your hands so that they are just above the elbow
joint when your chest is at the bar during the top phase of the movement.  The grip should be overhand,
if you can with your  thumb over as well.  A slight arch to the back will isolate those lats right down the
waist.  For those needing a spot, you will want to bend at the knee 90 degrees so that your feet are back
and crossed, this will allow a spotter to placing a hand under the shin for some help. You need to
increase the intensity which would happen after you have reached the goal of 4 to 6 sets of 10 to 20 reps
using body weight only.  A belt with a chain is normally used to enable you to put a plate through the
chain, the belt around your waist, for more intensity.
Once you get to this point you are now pushing more than your body weight which is quite impressive!
 
CHIN UPS
The biceps version of the Pull-up is the Chin Up.  Grip the bar with an underhanded grip at shoulder
width apart.  To really benefit from these exercises you want to perform full range of motion.  Using the
biceps you want to pull your body up to bring the chin to the bar then all the way back down until the
arms are straightened.  Those who need spotting would do the same as above with the knees bent.  For
added resistance you would use the same belt as above.
 
DIPS
The next exercise that I find is so beneficial to strength and size gains would be your chest dips.  Again I
would get my clients to train these twice per week maybe as a warm up for chest day.  Sometimes the
bars used for this are parallel, but bars at a 45 degree angle work well for all frame sizes as the person
can use the closer end or farther end depending on the width needed.  Some people like to perform this
exercise with the elbows out, I like to have them kept back to make things harder.  You can bend the
knees, as in the pull-up (for spotting or beginners), but to make it harder try keeping the legs straight
down or even slightly forward, feet crossed.
The same weight belt is used here to add resistance.    The same rules apply here for progress, once
you get to 4 to 6 sets of 10 to 20 reps using body weight only means you can add the belt.
 
TRICEPS DIPS
Triceps Dips will use a chair or bench (advanced need 2 chairs or benches). With your back to the chair
fingers off the end toward your butt, your legs out in front in a 90 degree angle for beginners, on the
another chair (or bench) for advanced, you keep your elbows back while dropping the butt toward the
floor as the back barely grazes your fingers (which hang off of the end of the chair) Using the triceps
muscle to come back up straightening the arms, keeping elbows squeezed together to face the back of
the chair. With this exercise you use the resistance on your lap, you usually need someone to put it
there and remove it for you to do this with proper form.
 
PUSH UPS
We can't leave out the good old chest training Push Up, but instead of doing them on the floor until you
hit 100 reps, try putting your feet up, these are High Push Ups.  If that gets too easy, get back on the
floor and try them one handed, but don't cheat by putting your feet too wide apart!  Your back should not
slope down at all, and your chest should get down there.  Make sure if you are brave enough to try these
out that you train both sides, not just your strong side.
 
V-SITS
These are common in gymnastics as gymnasts need a very strong core, but it is great for anyone to try.
This is a good alternative advanced ab training technique to perform as a warm up to your other ab and
oblique exercises.  Laying down on a mat, you want to bring your feet and hands together in the air like
folding in half, and your hands and feet are reaching the sky.  The limbs should meet in unison and
return in unison.  Once these get too easy you can use light ankle and wrist weights.
 
If you haven't been incorporating any of these exercises into your regime, this is the day to start.  Try
these out, and don't be discouraged if you can't do a lot to begin, just take it up as a challenge or goal
and if you work at it, you will achieve great gains!
 
 
 
  copyright Linda Cusmano
www.lindacusmano.com
www.fitnessteambc.com
www.bodyrushpersonaltraining.com
 
 
 

Linda.  Thank you for your very interesting post.  I have used every one of your bodyweight exercises except the V-Sits.  I'll give that one a try, too.  LOL 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Dips, Tricep Dips, and Wide Grip Pull-ups are my faves.  I do them religiously.