Beginning Recomposition with Body weight training?

tahxirez

Hi all, very new to maintenance and working on shifting my goals to fitness based vs loss based. I am 5'4", 124-128lbs, 28 yo. I have some muscle definition in legs and arms but in particular my upper body strength is lacking. I would like to start recomposition but I prefer to work from home. Is it acceptable to work on building muscle with simple bodyweight training (squats, lunges, pushups etc.) or does that sound like a lot of running in place? I don't have access to lots of equipment at this time but I'm willing to invest a bit. I know it will be difficult to progress using bodyweight alone but are there other cost effective ways to increase resistance?

JoeCWV

Body weight training works. The military is a great example. Do whatever you decide and see how it works out. If you don't get the results you desire do additional research adjust and repeat.

Jams009

Check out www.reddit.com/r/bodyweightfitness they have some great routines and progressions to follow.

Bodyweight training works, but you have to keep making the exercises harder somehow; once an exercise becomes easy to you it won't help you progress any more.

erickirb

there are a few programs that are body weight based and have progression built in. check out Convict Conditioning, You are Your Own Gym, Nerd Fitness.

tahxirez

Thanks guys!

hamstertango

Same as you, recently started bodyweight training at home, using You are you're own gym by Mark Lauren, seeing positive results! It's a bit disconcerting as it only takes about 20mins each session every other day!

DebSozo

JoeCWV wrote: »

Body weight training works. The military is a great example. Do whatever you decide and see how it works out. If you don't get the results you desire do additional research adjust and repeat.

"Boot Camp" type calesthenics and body weight training does work! Within a few weeks I can see changes already.

middlehaitch

Sorry @tahxirex this is a re-post of a post I did in another thread, but is applicable here too.

Here are 2 workouts to get you started. Both are simple and can be done at home.
Start slow and easy breaking them down and learning the moves then work towards completing the work out.

The body work out simplify the moves, squat to a low stool to get form, push-ups against the wall or a table until you can do them on the floor.

You can push the programme a long way by adding complexity or weight. The plank alone has dozens of variations.

https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

The hand weights. If you have to make notes and do it a little slower to begin with, no problem, work towards working along with the video, then up the weight you are moving.
If you have no equipment use kitchen items, cans of food, empty milk jugs filled with sand or water etc.

https://m.youtube.com/watch?v=U0bhE67HuDY


Both workouts are great for strengthening muscle and building a bit of confidence before joining the gym and lifting using a progressive, compound programme like a 5x5 or All Pro, or if you travell a lot to take on the road.

Cheers, h.

Ps both sites have good info and different workouts.

alias1001

I've been doing You are Your Own Gym since April 2015. Really works! 2 days on, 1 day off.

tahxirez

You guys are great! Thanks so much!