MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Gaining Muscle w/ Bodyweight Exercises
Author
Rating
Options

vegetus25

If someone wanted to gain muscle using only bodyweight exercises what kind of routine (sets, frequency, reps, etc.) would you suggest?

Thanks,

Veg
Open User Options Menu

Loutwinl

http://www.combatconditioning....
Open User Options Menu

coach-jeff

Louisiana, USA

I just started a bodyweight only routine as an experiment for the next 2 months.

I'm using a Total Gym (Uses your own bodyweight as resistance) for certain movements. Also doing dips, pullups, hindu-pushups, one leg squats and others.

Will be doing one set of two to three exercises for big bodyparts, and one set for biceps & triceps.

Will workout twice per week, alternating upper and lower body emphasis.

Will also be eating plenty of protein and using creatine.

I'll keep ya posted on how this works - or not.
Open User Options Menu

bench525

Rosstraining is the absolute best place for bodyweight training. On his site is a message board and I also recomend his book never gymless. Tons of info on bodyweight training covering a multitude of goals....conditioning, strength, hypertrophy etc. all of it is covered.
Open User Options Menu

coach-jeff

Louisiana, USA

bench525 wrote:
Rosstraining is the absolute best place for bodyweight training. On his site is a message board and I also recomend his book never gymless. Tons of info on bodyweight training covering a multitude of goals....conditioning, strength, hypertrophy etc. all of it is covered.


I do love Ross's stuff. My only reservation with him however is the extremely explosive manner in which he performs some of his exercises, as well as some of the high-impact plyometric type stuff.

Speaking of boxing trainers...my wife and I watched "Million Dollar Baby" last night. An excellent movie, but watching it was a gut-wrenching experience.
Open User Options Menu

Crotalus

After hearing about the hard-core lifter Brook's Kubik shunning weights and moving onto bodyweight exercises , I had to look into it.

In 'Dinosaur Training' he pushed heavy weights and multiple sets of low reps in compound movements and odd object lifts while referring to those who use single joint exercises, lighter weights/ higher reps as ' Pretty Boys', LOL. Despite the macho bullshit , I loved the book.

So from what I've read , he has now trashed his shoulders doing heavy benches, given up the barbells and advocates body weight exercise .

He'll so you how too, in his new body weight exercise manual/course for only $695.00 , LOL.

He obviously graduated at the top of his class from his buddy Matt Fuery's ' Shove It Up Their MF Ass School of Internet Marketing '.

Shit ... if I only had an extra $700.00 lying around I could learn how to do push ups. I'm always a day late and a dollor short.
Open User Options Menu

coach-jeff

Louisiana, USA

Crotalus wrote:
After hearing about the hard-core lifter Brook's Kubik shunning weights and moving onto bodyweight exercises , I had to look into it.

In 'Dinosaur Training' he pushed heavy weights and multiple sets of low reps in compound movements and odd object lifts while referring to those who use single joint exercises, lighter weights/ higher reps as ' Pretty Boys', LOL. Despite the macho bullshit , I loved the book.

So from what I've read , he has now trashed his shoulders doing heavy benches, given up the barbells and advocates body weight exercise .

He'll so you how too, in his new body weight exercise manual/course for only $695.00 , LOL.

He obviously graduated at the top of his class from his buddy Matt Fuery's ' Shove It Up Their MF Ass School of Internet Marketing '.

Shit ... if I only had an extra $700.00 lying around I could learn how to do push ups. I'm always a day late and a dollor short.


Unless I'm mistaken, I believe Brooks has reversed himself and gone back to weight training.

Open User Options Menu

bench525

I agree on the explosive stuff. Not sure how well it works for others but my joints couldn't take it. I was never a fan of dynamic or speed day work for powerlifting either and saw much better results when I dropped it.
Open User Options Menu

perrymk

Here is something I have done in the past.

On the minute, every minute, for 10 minutes, do a set of an exercise for a number of reps that is do-able for you. Try to keep the number of reps per set the same (later sets may lag).

I worked up to 10 sets of 20 pushups in 10 minutes this way. I also did situps, pullups, and other exercises in a similar fashion.

There is nothing sacred about the interval or reps. It's more about multiple sets of relatively low to moderate reps. I more or less adapted it from the interval training I did as a teen on a swim team. If nothing else it can add some variety to your workouts.

Enjoy.
Open User Options Menu

Crotalus


Unless I'm mistaken, I believe Brooks has reversed himself and gone back to weight training.


Good , I guess that means his shoulders are OK.

I'm not knocking him personally, though his macho attitude of calling others 'Pretty Boys' who don't train in dirty. leaky basements got old for me real fast in Dinosaur Training, otherwise a great book.

I just can't stand this internet marketing shit so many guys use now to repackage something to shove it up your ass. $700.00 for a fucking pushup course. I wonder if he sold any ?

Did I read somewhere that Brook's is a lawyer ? If that's true I guess I shouldn't be surprised.
Open User Options Menu

jasonjduke

Exhaustive Squat Sets with quarters and/or halves in-between - feel the burn in your butt and hams. If that is two easy do one leggeds. Go rock bottom on all

Push ups with dynamic tension (isometrics) introduced at the bottom for shoulder strength - and at the top for pec development and middle for tris. After exhaustion doing negative only with particular attention to fighting for your life at the top for pec development. Etc.

Dips with legs straight and something heavy on them like books, tv's or any thing you can come up with. Put your arms on a couch a bench and feet on the floor.

Chins for bis and lats. Pullups for upper arm development. If this doesn't work. Jump up and do lots of negatives for growth potential.

Broomstick or a bar, whatever can support your weight, between two chairs and do upside down rows. Negatives and Iso's at particular places for specific development.

Actually pull yourself against anything using gravity. Get creative.

Look up Charles Atlas and buy Dynamic Tension - it can be fun too. If I am right this may have been one of, if not, the best selling mail order courses in bodybuilding history.

What was once isometrics was once dynamic tension was once....
Open User Options Menu

Wolfie

Crotalus wrote:
After hearing about the hard-core lifter Brook's Kubik shunning weights and moving onto bodyweight exercises , I had to look into it.

In 'Dinosaur Training' he pushed heavy weights and multiple sets of low reps in compound movements and odd object lifts while referring to those who use single joint exercises, lighter weights/ higher reps as ' Pretty Boys', LOL. Despite the macho bullshit , I loved the book.

So from what I've read , he has now trashed his shoulders doing heavy benches, given up the barbells and advocates body weight exercise .

He'll so you how too, in his new body weight exercise manual/course for only $695.00 , LOL.

He obviously graduated at the top of his class from his buddy Matt Fuery's ' Shove It Up Their MF Ass School of Internet Marketing '.

Shit ... if I only had an extra $700.00 lying around I could learn how to do push ups. I'm always a day late and a dollor short.


Marketing, marketing, marketing. Co-incided with a new wife, too, so who knows where the push to cash in came from. But Brooks is back on the hard and heavy track as of a month or two ago. I'm on his mailing list and getting spammed once or twice a day.
Open User Options Menu

entsminger

Virginia, USA

There was this kid on the football team who looked like a body builder and one day figuring this guy could easily bench 400 I asked him how much he could lift in certain lifts and he looked at me funny and said he'd never touched a barbell in his life. He got his build from doing sports related exercises like pushups, chins, dips, sled pushing,wrestling etc etc. He was one heck of an athletic specemine!

He didn't get his strength from doing squats but from pushing a heavy sled with some big dude standing on it. In the end he could pretty much walk all over the big guys, some much bigger than him, who got where they were by lifting weights. What he got came from actually doing things related to his sport.

Scott
Open User Options Menu

Ciccio

entsminger wrote:
There was this kid on the football team who looked like a body builder and one day figuring this guy could easily bench 400 I asked him how much he could lift in certain lifts and he looked at me funny and said he'd never touched a barbell in his life. He got his build from doing sports related exercises like pushups, chins, dips, sled pushing,wrestling etc etc. He was one heck of an athletic specemine!

He didn't get his strength from doing squats but from pushing a heavy sled with some big dude standing on it. In the end he could pretty much walk all over the big guys, some much bigger than him, who got where they were by lifting weights. What he got came from actually doing things related to his sport.

Scott


There's a thing about naturally strong and big (genetics!) guys. You can never outdo them on simple strength tasks when you're not one of them, even after years of training.
On specific lifts (chin, BP, Dip...) they don't do, yes, maybe, but nothing else.

Franco




Open User Options Menu

vegetus25

CoachJeff,

I was wondering how your experiment went? Any information you would like to share?

Thanks,

Veg
Open User Options Menu

AceHIT

Ciccio wrote:
entsminger wrote:
There was this kid on the football team who looked like a body builder and one day figuring this guy could easily bench 400 I asked him how much he could lift in certain lifts and he looked at me funny and said he'd never touched a barbell in his life. He got his build from doing sports related exercises like pushups, chins, dips, sled pushing,wrestling etc etc. He was one heck of an athletic specemine!

He didn't get his strength from doing squats but from pushing a heavy sled with some big dude standing on it. In the end he could pretty much walk all over the big guys, some much bigger than him, who got where they were by lifting weights. What he got came from actually doing things related to his sport.

Scott

There's a thing about naturally strong and big (genetics!) guys. You can never outdo them on simple strength tasks when you're not one of them, even after years of training.
On specific lifts (chin, BP, Dip...) they don't do, yes, maybe, but nothing else.

Franco






Franco

How right you are!

One of my mates I play football with lifted and carried a large refrigerator all by himself to the first floor of a friend's house.

And I'm the one who can easily stack the MedEx Pulldown machine and am close to stacking the Leg Press as well....I was really depressed that day.

10 years of HIT training and a guy who never trains is stonger than me....boohoo...genetics are so unfair!

Open User Options Menu

Acerimmer1

AceHIT wrote:
Ciccio wrote:
entsminger wrote:
There was this kid on the football team who looked like a body builder and one day figuring this guy could easily bench 400 I asked him how much he could lift in certain lifts and he looked at me funny and said he'd never touched a barbell in his life. He got his build from doing sports related exercises like pushups, chins, dips, sled pushing,wrestling etc etc. He was one heck of an athletic specemine!

He didn't get his strength from doing squats but from pushing a heavy sled with some big dude standing on it. In the end he could pretty much walk all over the big guys, some much bigger than him, who got where they were by lifting weights. What he got came from actually doing things related to his sport.

Scott

There's a thing about naturally strong and big (genetics!) guys. You can never outdo them on simple strength tasks when you're not one of them, even after years of training.
On specific lifts (chin, BP, Dip...) they don't do, yes, maybe, but nothing else.

Franco






Franco

How right you are!

One of my mates I play football with lifted and carried a large refrigerator all by himself to the first floor of a friend's house.

And I'm the one who can easily stack the MedEx Pulldown machine and am close to stacking the Leg Press as well....I was really depressed that day.

10 years of HIT training and a guy who never trains is stonger than me....boohoo...genetics are so unfair!



But what was his armspan relative to yours? Armspan is key here an empty fridge is like a giant paperweight.
Open User Options Menu

Ciccio

Acerimmer1 wrote:
AceHIT wrote:
Ciccio wrote:
entsminger wrote:
There was this kid on the football team who looked like a body builder and one day figuring this guy could easily bench 400 I asked him how much he could lift in certain lifts and he looked at me funny and said he'd never touched a barbell in his life. He got his build from doing sports related exercises like pushups, chins, dips, sled pushing,wrestling etc etc. He was one heck of an athletic specemine!

He didn't get his strength from doing squats but from pushing a heavy sled with some big dude standing on it. In the end he could pretty much walk all over the big guys, some much bigger than him, who got where they were by lifting weights. What he got came from actually doing things related to his sport.

Scott

There's a thing about naturally strong and big (genetics!) guys. You can never outdo them on simple strength tasks when you're not one of them, even after years of training.
On specific lifts (chin, BP, Dip...) they don't do, yes, maybe, but nothing else.

Franco






Franco

How right you are!

One of my mates I play football with lifted and carried a large refrigerator all by himself to the first floor of a friend's house.

And I'm the one who can easily stack the MedEx Pulldown machine and am close to stacking the Leg Press as well....I was really depressed that day.

10 years of HIT training and a guy who never trains is stonger than me....boohoo...genetics are so unfair!



But what was his armspan relative to yours? Armspan is key here an empty fridge is like a giant paperweight.


I agree (depending on the fridge's size), a washing machine on the other hand...

My father in law could still break my hand if he wanted to with a firm shake and he's 65 and did a formal workout when he was maybe 20 the last time. He also could showel heavy wet ground for hours a few years ago. My lower back started to kill me after 20 minutes.

Franco



Open User Options Menu

sgb2112

My old HIT bodyweight routine..three days a week split..can be done full body

Day 1 Back & Bi

1 set chins(MMF..15 breaths..MMF..one more time)
1 set N.O. chins or neutral grip N.O.
1 low back static hold 'supermans'

Day 2. Legs

1 set single leg squats(same as chins, ie MMF & RP)
1 set Hindu squats
1 set single leg calf raise(MMF&RP)

Day 3. Chest, Shoulders & Tri's

1 set Hand stand pushups
1 set pike pushups(MMF&RP)
1 set diamond pushups(MMF&RP)

Open User Options Menu

health_dude

Ohio, USA

jasonjduke wrote:
Exhaustive Squat Sets with quarters and/or halves in-between - feel the burn in your butt and hams. If that is two easy do one leggeds. Go rock bottom on all

Push ups with dynamic tension (isometrics) introduced at the bottom for shoulder strength - and at the top for pec development and middle for tris. After exhaustion doing negative only with particular attention to fighting for your life at the top for pec development. Etc.

Dips with legs straight and something heavy on them like books, tv's or any thing you can come up with. Put your arms on a couch a bench and feet on the floor.

Chins for bis and lats. Pullups for upper arm development. If this doesn't work. Jump up and do lots of negatives for growth potential.

Broomstick or a bar, whatever can support your weight, between two chairs and do upside down rows. Negatives and Iso's at particular places for specific development.

Actually pull yourself against anything using gravity. Get creative.

Look up Charles Atlas and buy Dynamic Tension - it can be fun too. If I am right this may have been one of, if not, the best selling mail order courses in bodybuilding history.

What was once isometrics was once dynamic tension was once....


Hi JasonJDuke,

Great ideas on bodyweight training. Do some when traveling and as a change from the gym

Wondering how is your training going now?

Best regards, Bill

Open User Options Menu
H.I.T. Acceptable Use Policy