Hello! As we're here to talk about bodybuilding, I do not want to restrict me to mention that programs using cast iron. It will perhaps make jump some but, today, I will address the weight to body weight and deliver an effective program if you want to get there. Why I say that some people will pounce? Simply because a part of the practitioners of classical bodybuilding see eye those who train without weights.
Yet, regardless of the reasons for distrust, this type of program can be just as effective as the usual method to take muscle and build a solid physics. It is simply different! It is perhaps what scares, the difference... But you'll see, there's not what frightened.
The work in the body weight
work all, or almost, is in the name. The weight to body weight is practised only by using your own body mass. Therefore, there is not adding additional weight. I see that already wonder: 'but without adding weight, we cannot make progress, non? '' This is exactly what say critics of this type of weight training. However, they are wrong. There are other ways to intensify an exercise to add cast iron discs. Just vary the positions, rest time and the pace of execution.
The weight to body weight is usually practice 'full-body', i.e. instead of working only one muscle group per meeting, as in a typical program, the practitioner leads across his body on the meeting, several times a week. It is desperately so a little less on the same muscles but sought still much and more often.
This type of program is characterized by the use of specific exercises such as the pumps, the tensile or the squats to empty this which gives the meetings quite different from those usually practiced in room. Note that these are all exercises of poly-articular pain, who are therefore intervene several muscles. There are not a lot of exercises of isolation in a program at the body weight.
The benefits of a program to the weight of body
Like any method of work, there are advantages and disadvantages. Move quickly on disadvantages because I see not really. One could say that the weight to body weight is working more endurance than the classical method and therefore it favours less muscle volume. But in reality, all depends on how you train and the number of repetitions performed.
Let's talk benefits! The first I see is the possibility to train virtually anywhere. Indeed, you do not need machines and you can simply to flat ground underfoot and furniture items to vary the exercises.
The second is the possibility of progressive training that adapts to any level and exercises are simple to achieve because quite natural in their execution.
Finally, a body weight program allows to build a harmonious physical and working all of the muscles, even those who are not. This promotes the development of a powerful and efficient muscles by limiting the imbalances.
The program workout body weight
I am going to propose a very simple program to achieve which may serve you solid basic body weight training. It is sufficient in itself but you can upgrade as you progress (see the following paragraph).
I suggest you to 3 sessions per week with at least 1 day of rest between them.
1) Dips or pumps: 6 * 8 (6 sets of 8 repetitions)
2) tensile or rowing inverse: 6 * 8
3) Crunch on the ground or oblique crunch sheathing: 6 * 15 3 * 1min
4) Squat on 1 leg: 6 * 8
5) calves standing on one leg: 4 * 8
Exercise 1 - Dips or pumps
this exercise can be practiced between two chairs, with parallel bars or on a support at an angle (balcony, kitchen...). Supported on each folder, your knees bent, your upper body is leaning forward. You need to get off by folding the arms until they are parallel to the ground and you go back without lock joints.
For pumps, hands shoulder-width apart, you get off by bending the arm almost to touch the ground and reattaching. The abdominal muscles must be sheathed and your back straight.
Exercise 2 - Pulls or reverse rowing
suspended from a bar, you need to bend the arm to climb to height of the Chin and down while keeping the tension in muscles. The hands are apart the width of the shoulders. For the reverse rowing, need you support to elevate your feet as well as a thing where you hold on to about 1 m above the ground. A fitness bar, a table or a broom stuck between two chairs will do the trick. From the ground, you grab the bar and you make a traction by bringing your rib cage against the bar. In fact, it is sort of a 'horizontal' traction
Exercise 3 - Crunch sheathing
first follow your series of crunch and then try to hold as long as possible in the position of sheathing, making the 'plank'.
Exercise 4 - Squat 1 leg
run the same movement as the classic squat but only on one leg. It is possible to keep amounts of door, at first, for the balance.
Exercise 5 - Calf on one leg
Standing a foot on a ledge, your heel should be lower than your tip of foot. You must push in contracting the calf in order to fit on the tip of the foot, and then back down.
Adaptation and progress
to begin with, you can practice 6 sets of 5 to 8 repetitions for each exercise, with 30 seconds between each set and 2 minutes between each exercise. Whenever you get to validate the number of repetitions, you can add one next time. Then, it is a story of objective. If you want to work for the performance only you can go as far as possible. But if you want volume and force, increase the difficulty of the movement when you reach between 15 and 20 repetitions for an exercise. Then go back down to approximately 10 repetitions.
How to increase the difficulty? It's simple, you have several choices as change the inclination of the exercise by increasing the height of the feet for pumps, for example. You can also reduce rest periods or reduce the speed of the movement. More you do slowly, it will be difficult.
Of course, nothing prevents you to use a ballast to add difficulty to the exercise, be it the weight hanging using a string or in a bag backpack, a weighted jacket, a dumbbell.
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