Body Weight Training

by Bob
(England, Kent)

Hi there,

Many thanks for such an informative site - very much appreciated. I have a question about bodyweight training. I'm a slightly overweight male in my 30s, and aspire to achieve a lithe long-muscled/chiseled type of look, as apposed to the big muscled look.

My main passion in life is yoga, which I've recently got back to after a 3 year hiatus. But I'm very interested in incorporating a few bodyweight exercises into the mix. E.g., pull-ups (fantastic article btw that you've done on here regarding the pull-up - I'm going to do all those exercises), handstand push-ups, planches, and a variety of push-ups (i.e., one handed, angled, clapped etc).

So okay, my question. I've just started reading Sean Nalewany's fantastic course about weight training. As you're probably aware he advocates as little time as possible per week exercising a particular muscle group and stresses the importance of rest. Would his advice still hold true for the type of training that I'm doing? I.e., I've no interest in lifting weights, and will only be performing the bodyweight exercises that I've mentioned. So how many times a week should I devote to these bodyweight exercises?

Also, the second part of my question: would I achieve the type of body that I'm aspiring for just through bodyweight exercises? (Btw, I'm REALLY sorting out my diet now thanks to your site).

Oh dear, a 3rd question has just occurred to me as well! I'm sort of addicted to yoga and train everyday for up to 1 to 2 hours. Would it be prudent to cut this down as well? Perhaps muscles need time to recover from stretching as well as lifting?

Anyway, sorry about the longwinded questions! And again, many thanks for a fantastic site.

Cheers,

Bob

TOM SAYS:


Hi Bob,

Firstly, thankyou for your kind comments.

Now onto your questions...

If you want to build a more "lithe, long-muscled/chiseled" look as opposed to big and bulky, you're still going to need some degree of muscle right? You won't need as much muscle, but the muscle building principles still hold true. You'll also need to cut down body-fat...which it sounds like you're sorting out (diet)

(I'll just point out at this stage that yes bodyweight training can work for your goals, provided you're smart about it)

Now as you know from Sean Nalewany's course, intensity and progression are the first steps to building muscle. Without high intensity and progression, you will just stagnate and not see any real changes in your body. At least not over the long-term.

So if you're doing bodyweight exercises, you'll need to find ways of incorporating these principles into your training.

You need exercises which are incredibly difficult. (btw: the exercises you listed are great - planche especially)

You also need ways to make them increasingly more difficult as you get stronger. ie: progressing from normal pull ups to 1 arm pull ups.

Now if you are training in this way, then the answer to your 1st question is absolutely yes. You do need rest for your muscles. Exercising in this way is actually very taxing, not only on the particular muscle you worked, but also on your central nervous system, joints, immune system etc. Without enough rest you will eventually wear down, get weaker, get an injury, get sick or all of the above.

With the exercises you selected, it will be quite difficult to stimulate changes in your body if you only work each muscle group once per week. ie: Most of those exercises use your triceps. If you only workout your triceps once per week you won't have enough training volume to make much difference to your body.

Is there any reason why you're sticking with those exercises in particular? None of them work your legs which, in my opinion, is incredibly important.

It's difficult to say whether you should cut down your Yoga or not. There are so many different styles. I have personally done Yoga that is very difficult and makes me sweat like mad from all the exercise. I have also done yoga which is just stretching (it barely even raises my heart rate)

I think the best thing is to check whether you are able to keep progressing. If you start your strength workout and you find yourself going backwards, then you're probably training too much. If not, then stick with it.

At the very least, 1 recommendation I do have is to do Yoga after your strength training. Static stretches make your muscles weaker (temporarily) which is not really what you want while trying to beat your last workout.

Hope that helps Bob
Cheers
Tom

Comments for Body Weight Training

Click here to add your own comments

Jun 22, 2016
Exercise NEW
by: Cheap Dissertation Writing UK

Physical activities are most important for all aspects of health and if you afford you should join a gym to getting a strong body. Health is a great blessing of God without good health you cannot enjoy your proper life so always care about yourself. Take healthy diet and take exercise in daily base!

Nov 03, 2015
Jason NEW
by: Anonymous

I apologize in advance for any well meaning comments that meet an untimely end... but I'm sure you'll understand and forgive me. garcinia cambogia side effects

Nov 01, 2015
great NEW
by: Anonymous

I like viewing web sites which comprehend the price of delivering the excellent useful resource free of charge. I truly adored reading your posting. Thank you! Capture His Heart

Oct 30, 2015
attitude 2016 NEW
by: Anonymous

I usually similar to very helpful sites which is one of them. Love with regards to providing and also make sure you keep a person informed by doing this. to go to your website.attitude 2016

Oct 25, 2015
jkk NEW
by: Anonymous

I really enjoy simply reading all of your weblogs. Simply wanted to inform you that you have people like me who appreciate your work. Definitely a great post. Hats off to you! The information that you have provided is very helpful. see more

Oct 22, 2015
great NEW
by: Anonymous

I can give you the address Here you will learn how to do it correctly. Read and write something good. The Penguin method

Oct 18, 2015
colon cleanse weight loss NEW
by: colon cleanse weight loss

I’ve read some good stuff here. Definitely worth bookmarking for revisiting. I surprise how much effort you put to create such a great informative website.colon cleanse weight loss

Oct 12, 2015
absent employees NEW
by: absent employees

learn to never give up, you have to learn the power and wisdom of site hereunconditional surrender, and that one doesn’t cancel out the other;absent employees

Aug 12, 2015
As far as my experience NEW
by: Anonymous

As far as my experience it totally depends on the condition and environment in which you are training specially environment plays a good role in training buy assignment uk

Aug 05, 2015
Body weight training NEW
by: Ashlyn Johnson

A lot of people don’t understand the remuneration of body weight training because i need help with my homework in all publication you see, there are many in the exercise room beating weights.

Jul 26, 2015
Adzet | Marketing Platform, Strategy & Business Development NEW
by: Adzet

Business development strategy online is the world's leading Marketing Platform - providing marketing strategy and business development strategy to small and medium businesses worldwide. If you need a strategy for your business, call us now !

Jul 05, 2015
Skull Ice Cube Mold NEW
by: Skull Ice Cube Mold

It Could Be FREE is one of the best online store in US to buy all products on wholesale and cheap prices Skull Ice Cube Mold - Born Free, Live Free, Buy Free etc

Jun 24, 2015
INSTAGRAM NEW
by: Anonymous

how to get follower on instagram Once I thought about things like: why such information is for free here? Because when you write a book then at least on selling a book you get a percentage. Thank you and good luck on informing people more about it! get more likes

Jun 18, 2015
jack NEW
by: Anonymous

find the best garcinia cambogia extract Garcinia Cambogia (tamarind) is a tiny fruit shaped want a pumpkin discovered in Southeast Asia furthermore India. It keeps a distinguished worsen in its peel called Hydroxycitric caustic (HCA). Garcinia is usually shared as provision sauce being of its disagreeable savor besides its talent to erect bread prescriptions again filling square along inferior core.

Jun 06, 2015
jack NEW
by: Anonymous

e cigarette starter kit free trial Primarily offered to sum initial schedule buyers, this unrestrained hardship proffer contains all in the starter outfit, further it's yours to taste for unrestrained for a integral 14 dates! If you don't love the item interior this phase generation, merely revoke your affliction, restore the outfit, further no alternative responsibilitys are asked of you.

Jun 04, 2015
jack NEW
by: Anonymous

forskolin dr oz You can go with the dr oz forskolin unrestrained adversitys that accommodate to encourage cyclic adenosine monophosphate. This encourages the releasing of thyroid hormones that acquiesce the figure to cremate calories besides larges in your figure. In this motion, you figure is emit against an overdrive metabolisms further provides spontaneous atomic that tails for a period. This suits your heavy torrid outfit.

May 30, 2015
jack NEW
by: Anonymous

Before you salary, you can elect forskolin unrestrained adversitys. It is a 100% natural component familiar to sear larges in your figure. Consequently, you volition negative fret about the flank enacts. This is extracted from archaic Asian perennials renowned to servant the figure attain influence privation. In actuality, this has been proved to process efficiently. dr oz forskolin belly buster

May 30, 2015
jack NEW
by: Anonymous

free trial bottle of pure garcinia cambogia The product might be useful for increasing wield recital moreover could be neighborly for treating intestinal caterpillars further spongers. Nevertheless, additional examination desires to be conducted to ascertain impartial how efficient garcinia cambogia is for these intents.

May 29, 2015
jack NEW
by: Anonymous

One flask of this item accommodates 60 shells of artless also recompense garcinia cambogia deduce, alongside accompanying 5 alternative parts that process composed to procure your bob ruin dints to the truly adjacent degree. Merely grab 2 doses of this reinforce 30 to 60 moments ere lunch or meal, further instantaneously sense the variation in your hunger. garcinia cambogia customer reviews

Apr 25, 2015
jack NEW
by: Anonymous

How firm is it to explore salubrious bestessays au reviews online at evening? I possess right 10 hours sinister to my deadline further I wish a benefit that can rescue in this age. I distinguish I am hardly asking for a marvel however is this earthly?

Apr 11, 2015
Body Weight Training NEW
by: BrownJames

Your discussions about body weight training are beneficial to every one who wants to do training. I also have read your article about the pull ups and pushups. I have a question, is it possible to tone up a muscle without lifting weight. With my friend If you need help in assignment writing related to fitness, you can consult with your gym trainer. Thanks

Feb 26, 2015
Best fitness NEW
by: Arnold

The common problem with the people is that they will quit gym after few days because of the tremendous pain. But actually we should continue to work out if there is pain and will help in fat loss. Tim: ICD 10 Preparation

Nov 07, 2010
Thanks for your suggestions
by: Bob

Hi Tom,

Many thanks for taking the time out to respond to my (many!)questions. Your point about the legs got me thinking big time. I sort of assumed that yoga would do the trick, and in a way it does - certain standing poses tune the muscles in subtle ways. But it still got me thinking. Since my last question I've been doing a lot of research into the mother of all leg exercises, aka, the squat/pistol. I've since purchased a video that is entirely devoted to this exercise. Also,
thanks for pointing out not to do static stretching before a workout. I've now changed this to incorporate some dynamic martial art type stretching instead.

I've pretty much got my routine sorted out now. I purchased a brilliant book (not sure if I can name these books, wish I could - but will err on the side of discretion) that teaches noobs how to build a gymnastic body using bodyweight exercises - many exotic gym poses here, nice. I've also purchased 3 books entirely geared towards the art of resistance/progressive use of bodyweight. So I'm blending all this into one routine (dynamic stretching, strength training and then yoga) and hopefully will have a pretty good all-round programme together.

My approach however, after many, many hours of research is to keep things simple. To perfect form on fewest exercises and then to progress from there - quality over quantity. Perfect form is the name of the game :) I've also decided to 'grease the groove' (aka Tsatsouline) as opposed to training to failure, which means that I'm training more days of the week. So, steady is the name of the game and will slowly, very slowly, be making my way towards the goal of achieving the one-arm handstand pushup and the one-arm pullup. My only other concrete goal is to achieve both side and frontal splits within the next 6 months. The diet is going well: losing a consistent 3 pounds a week; eating high amounts of quality protein and tons of fruit/veg 6x times a day - and NEVER feeling hungry :) It feels good to be back in the fitness game, very good. Anyway, thanks again for your words of wisdom, and if, in the not-so-distant future, you see a guy in sidesplits performing onearmed pullups with lats like a flying squirrel, then say hi. That'll probably be me :)

Cheers,

Bob

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Fitness Training Questions.

Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up