Workout Without Weights
In this article i'll show you how to use body weights exercises to develop your strength and size with effective Exercise routines. The biggest problem a lot of people encounter when performing a Workout without weights is that they find it hard to get any results in terms of strength and size - many people believe that it isn't possible to get the body you desire through body weight exercises. This isn't true - as long as you have an effective wrkout routine and demanding exercises, you can get the same results as the people using the gyms. You just need tactics!
I'll show you how to use different approaches to exercising to help you develop your perfect body and desires! These are all ways to train which can help you by putting a lot of pressure and demand on your muscles which forces them to grow and strengthen to keep up with the pressure from exercising. Lets start:
Circuit Training
This is a from of exercise which is very popular with the army and a lot of sports training. This type of routine involves using 3-4 different exercises which are performed with little or no rest. So you would pick 1 body weight exercise for your legs and lower body, 1 exercise for your core and lower back, 1 exercise for your upper body and 1 exercise used for cardio. You would perform each exercise straight after each other which can really affect your cardiovascular system because there is no rest between - it also counts as a full body workout because your using all of your body. here's an example:
So you could repeat this workout for 3-4 sets and get really effective results!
Supersets
This is a very effective exercise used for gaining muscle and size in half the time. The idea behind this form of training is that you pick 2 exercises and perform them straight after each other with no rest and there are 2 ways of doing this. You can choose 2 exercises for the same muscle group or 2 exercises for different parts of the body.
If your using 2 exercises for the same muscle group, which is more common for size training, then make sure the first exercise is harder than the second one. So for example if you were working on your upper body then your could do Incline Push-ups immediately followed by wide arm Push ups - the incline push up is the hardest exercise which targets the upper chest (pectorial major,) whilst the easier exercise of the 2, the wide arm push up, challenges the outer chest. This gets big results because your working the whole chest with more intensity, without resting period.
Perform each exercise for about 8-10 reps (so you have a total of 16-20 reps between the 2 exercises) and perform 3-5 sets for maximum results. This is a brilliant way to Workout Without Weights
Another variation of the exercise is theTrisets - this is where you choose 3 body weight movements and perform them straight after each other with little or no rest. As you could imagine this is a lot more demanding and more intense!
Pyramids
This is a type of training that involves ascending and descending reps. The traditional type of Pyramid training is where you start with little resistance and load; the more sets you do the harder the exercise gets because you increase the demand by adding more weight (and in our case more reps.) here's an example
Jumping Squats
This type of training can be really effective because you warm the muscles up from the beginning by using little reps which allows your body to get ready for more pressure. This means by the time your half way, the exercises are getting harder but you have a bigger threshold. You could also do it by increasing the weight you lift - Here's an example for Pull ups.
Pull up's
This way were using weight to challenge the body.
The other type of Pyramid training is to use Reverse Pyramids - this is where you start with the biggest resistance from the beginning and lower the pressure as the sets continue. So for example we could use this workout:
Press Ups
As you can see this is opposite because the biggest strain is used from the beginning - this is an extremely challenging exercise because your muscles are not prepared for the pressure of the first workout. This causes lower numbers for future sets and a big amount of intensity for the body to deal with! A brilliant way to shock the muscles
Only use the supersets and Pyramids once a week for a particular muscle group - any more could results in over training which would damage the muscles! There you go - effective ways to workout without weights! I hope you found it useful an cheers for reading.
I'll show you how to use different approaches to exercising to help you develop your perfect body and desires! These are all ways to train which can help you by putting a lot of pressure and demand on your muscles which forces them to grow and strengthen to keep up with the pressure from exercising. Lets start:
Circuit Training
This is a from of exercise which is very popular with the army and a lot of sports training. This type of routine involves using 3-4 different exercises which are performed with little or no rest. So you would pick 1 body weight exercise for your legs and lower body, 1 exercise for your core and lower back, 1 exercise for your upper body and 1 exercise used for cardio. You would perform each exercise straight after each other which can really affect your cardiovascular system because there is no rest between - it also counts as a full body workout because your using all of your body. here's an example:
- Upper Body - Press up's - 1 minute
- Lower body - Jumping Squats - 1 Minute
- Core - crunches - 1 minute
- Cadio - the Mountain Climber - 1 minute
So you could repeat this workout for 3-4 sets and get really effective results!
Supersets
This is a very effective exercise used for gaining muscle and size in half the time. The idea behind this form of training is that you pick 2 exercises and perform them straight after each other with no rest and there are 2 ways of doing this. You can choose 2 exercises for the same muscle group or 2 exercises for different parts of the body.
If your using 2 exercises for the same muscle group, which is more common for size training, then make sure the first exercise is harder than the second one. So for example if you were working on your upper body then your could do Incline Push-ups immediately followed by wide arm Push ups - the incline push up is the hardest exercise which targets the upper chest (pectorial major,) whilst the easier exercise of the 2, the wide arm push up, challenges the outer chest. This gets big results because your working the whole chest with more intensity, without resting period.
Perform each exercise for about 8-10 reps (so you have a total of 16-20 reps between the 2 exercises) and perform 3-5 sets for maximum results. This is a brilliant way to Workout Without Weights
Another variation of the exercise is the
Pyramids
This is a type of training that involves ascending and descending reps. The traditional type of Pyramid training is where you start with little resistance and load; the more sets you do the harder the exercise gets because you increase the demand by adding more weight (and in our case more reps.) here's an example
Jumping Squats
- Set 1 - 5 reps
- Set 2 - 10 reps
- Set 3 - 15 reps
- Set 4 - 20 reps
- Set 5 - 25 reps
- Set 6 - 30 reps
This type of training can be really effective because you warm the muscles up from the beginning by using little reps which allows your body to get ready for more pressure. This means by the time your half way, the exercises are getting harder but you have a bigger threshold. You could also do it by increasing the weight you lift - Here's an example for Pull ups.
Pull up's
- Set 1 - warm up with 12 reps
- Set 2 - add 2 kg - 8 reps
- Set 3 - add 2 kg - 6 reps
- Set 4 - add 2 kg - 4 reps
- Set 5 - add 2 kg - 2 reps
- Set 6 - add 2 kg - 1 rep
This way were using weight to challenge the body.
The other type of Pyramid training is to use Reverse Pyramids - this is where you start with the biggest resistance from the beginning and lower the pressure as the sets continue. So for example we could use this workout:
Press Ups
- Set 1 - 30 reps
- Set 2 - 25 reps
- Set 3 - 20 reps
- Set 4 - 15 reps
- Set 5 - 10 reps
- Set 6 - 5 reps
As you can see this is opposite because the biggest strain is used from the beginning - this is an extremely challenging exercise because your muscles are not prepared for the pressure of the first workout. This causes lower numbers for future sets and a big amount of intensity for the body to deal with! A brilliant way to shock the muscles
Only use the supersets and Pyramids once a week for a particular muscle group - any more could results in over training which would damage the muscles! There you go - effective ways to workout without weights! I hope you found it useful an cheers for reading.
