Bodyweight Exercises For Increasing Muscle Size And Strength

Bodyweight exercises are a great way to increase your fitness levels, muscle size, strength and well being. The best thing about working out using your own body is that for most of the exercises you do not need any equipment, you can do them in your own home at your own time and pace.

Most of the time i train with weights at my local gym which is fine but there are some days when for some reason or another i cannot make the gym i need a back up plan. For this i have a collection of bodyweight exercises which i perform and get a great workout from.

Even the hardcore bodybuilders need to do bodyweight exercises. I remember when i first started out training a friend of mine could bench press over 200lbs which i thought was impressive at the time as i was only doing about 100lbs, anyway we decided to do some push ups in the gym and i could do more in a row then him. Why? Because i regularly did them and they use different muscles then the bench press. So the moral of this story is if you want full muscular development and core strength you need to include bodyweight exercises into your workout.

Learn the best core strength exercises and core stability exercises. These are also excellent lower back exercises to add to your core workouts and overall core strengthening.

Burn fat and build muscle with bodyweight squats. Training larger muscle groups is a great way to boost your metabolic rate.

A Collection Of My Best Bodyweight Workouts

Example of some of the most popular bodyweight exercises

Push Ups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.

5. Return to the start position by extending at the elbows and pushing the body up.

6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Pull Ups

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).

2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.

3) Pull body up until bar is below chin level.

4) Return to start position.

5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Bench Dips

1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.

2. Proceed to bend your arms until they are bent to about 90 degrees.

3. Return to the starting position and repeat for the desired repetitions.

Really squeeze out each reps and feel the burn, concentrate on isolating the triceps muscles.

Setting up a home gym for bodyweight workouts is easy as you do not need anything other then floor space. To increase the number of different bodyweight exercises you can do then you could invest in things like a dipping station, pull up bar, bands, stability ball etc none of these are expensive and provides an excellent cost effective workout for al body types.

Circuit Training

Circuit training is a fantastic way to preform bodyweight exercises and it really ups the intensity of your workout, which will not only develop muscle and strength but also burn body fat.

A circuit is basically when you move from one exercise to the next to the next and so on until you have completed all exercises in your desired circuit. You would then rest for a minute or two and start again.

The best bodyweight circuits for muscle and strength
Pick one of our pre designed body weight circuits geared for muscle and strength gain. All circuits come with a printable workout diary, free video explanation and pictures fully explaining how to perform the workout.

Circuit training for fat loss
If losing fat and getting a flat stomach is your goal then you should try one of my fat busting bodyweight circuits. These high intensity circuits will have you melting away fat faster then any other.

3 Great body weight circuits
Follow these 3 circuits for beginners. Do them individually or combine them for the ultimate full body workout.

Cardio Training

If general fitness is your goal then bodyweight exercises will help you achieve this. Exercises such as running and skipping are a great way to increase your heart rate and your fitness levels.

Interval training
Interval training is fantastic at increasing your fitness levels and burn fat in a short period of time. Why would you go for an hour long run when you could have the same benefit from just 20minutes of interval cardio training.

Bodyweight exercises for getting fit
Try these exercises and circuits for increasing your fitness levels. These workouts are suited to everyone of all abilities as they work on your own personal intensity level.

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