Anyone want to talk about bodyweight training?

bexcobham
bexcobham Posts: 107
in Fitness and Exercise
So, I like the idea of this. No equipment and you can do it at any time with no excuses. I found it excellent so far with burpees etc.

I might get ***** slapped by people who lift, but I'd like to find out the best bodyweight exercises and my ultimate goal is to be able to do a pistol squat.

The main reason I like it, is because its really functional, you are training all over and you can combine it with curcuits and cardio intervals.

Hell, I could even use the monkey bars in the park behind my house!

Any suggestions and inspiration. Anyone want to be my buddy or mentor on this one?
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Replies

  • ninerbuff
    ninerbuff Posts: 48,993 Member
    PM Waldo. He trains with just bodyweight and has had great success.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • MildredBarhopper
    MildredBarhopper Posts: 99 Member
    I have been doing body weight workouts for almost a year and I think they are great. My results may have been faster if I lifted weights, but this is way more convenient. Right now I'm doing a 3-month program from the website "A Shot of Adrenaline" and it's going well. I wasn't sure if results were happening but I was told the other day my shoulders are looking good, so it must be working!
  • Escape_Artist
    Escape_Artist Posts: 1,155 Member
    I personally enjoy lifting heavy and wouldn't do just body weight. I combine my lifts with Jump Rope training and love it!

    That being said, there is nothing wrong with body weight training. In the end you need to do what YOU like and not give much about what other's think of it :wink:
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    You Are Your Own Gym is a pretty popular recommendation here. There is a book and an app (I think the app is like $3).
  • parisallez
    parisallez Posts: 30
    imo, insanity is the ultimate bodyweight exercises kick-your-own *kitten* into shape. bodyweight stuff is hard, that's why nobody wants to do it.
  • spicegeek
    spicegeek Posts: 325 Member
    Check out JC Santana body weight training
  • glasshalffull713
    glasshalffull713 Posts: 323 Member
    My weekly bootcamp relies a lot on bodyweight training. I have been going for a little over a year and see huge results in my strength, fitness, and shape. I just got a pretty good app called 12 Minute Athlete that creates a 12 minute interval workout for you based on what equipment you have (you can choose none) and it's killer. It's amazing what you can do with just your own body!

    You should also check out TRX training. It is a piece of equipment but technically you are using your own bodyweight :) and it is awesome!
  • bexcobham
    bexcobham Posts: 107
    Thanks for the suggestions. :)

    I am in the countryside, so it's a real faff to get to a decent gym. By the time you get there, you have wasted 40 mins. So, you get the picture. There is a council run fitness centre, so I may sign up with that to use the weights, but you have to do a lengthy induction. They have some very strange rules due to 'elf and safety and the bloke who runs it rubs me up the wrong way.

    So, I reckon bodyweight exercises I can do at home would be the way to go. I'm going to start the day shortly with burpees and sprawls. I'll make a fool of myself later on the monkey bars at the park and maybe have a go at assisted pistol squats.

    ClassickQC - is that your butt? If so, I am well envious. How can I get mine like that? Did you get like that from lifting heavy or are you just naturally blessed? You should be well proud of that!
  • yogicarl
    yogicarl Posts: 1,260 Member
    - have a look at Al Kavadlo and his website called "We're working Out" on-line. All bodyweight and awesome bodyweight physique.


    edit: spelling
  • Elektrolyfe
    Elektrolyfe Posts: 151 Member
    If you can afford a small set of dumbbells and a cheap bench you can hit almost every muscle group, it is how I started close to 1.5 years ago.

    Although if I could go back in time I would have started immediately in the gym.
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    I might get ***** slapped by people who lift, but I'd like to find out the best bodyweight exercises and my ultimate goal is to be able to do a pistol squat.

    my calves are ****ed from wearing heels too much, so i cant pistol squat all the way down, but i keep trying!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Any suggestions and inspiration. Anyone want to be my buddy or mentor on this one?

    It's all about objectives, for me I do resistance training to help my running performance and mitigate injury risk so bodyweight does what I need and I can build it into my programme easily. I find lifting to be boring and uninteresting, plus the need to practice passive aggressive loitering, and posturing cuts into my training time ;)

    You Are Your Own Gym is a pretty good programme, Convict Conditioning gets a pretty good reputation here as well (Your phrasing suggests that you're a Brit and I don't think the latter is easily available here though)
  • RECowgill
    RECowgill Posts: 881 Member
    I don't do bodyweight training but it seems very practical to me. Maybe you don't develop enormous strength, but you develop functional strength enough to move around efficiently I'm sure. If we are talking pushups, dips, burpees, pullups, then yes. Then do some walking or running. I like the idea.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    If you're comparing bodyweight training to weight lifting, you can only go so far but that "far" is further than you'd think. The issue becomes one of knowledge - to know what is next in the exercise "ranking" that makes it harder. For instance, you have the basic push up - make it easier by using your knees or putting your hands on a chair, make it harder by doing wide grip push ups. But what if it gets too easy? A handstand push up would hit the shoulders more than the chest. Try a planche... push up, then.

    Here's something for people who think bodyweight training's easy:

    logoforum.jpg

    The only one where I think you'd struggle to make it difficult is leg training - a pistol squat is more about skill/balance/flexibility than outright strength (sure, it's good to have balance and flexibility but you don't need that much). Do a shrimp squat. Not so difficult, is it? And you won't really develop your legs much. If you're really on a tight budget, then I suggest getting someone to climb on your back and do Bulgarian squats (although that's fairly easy, too, unless the person on your back is obese).

    As for pull ups - try one handed pull ups and front levers.
  • steve0820
    steve0820 Posts: 510 Member
    PM Waldo. He trains with just bodyweight and has had great success.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    I 2nd this! Very knowledgeable when it comes to bodyweight training. I lift heavy, but I also incorporate many bodyweight exercises and calisthenics to my workouts. Also, anything i'm near a park with the kids, you better believe i'm busting up pulls/chins/dips hahahaha
  • bexcobham
    bexcobham Posts: 107
    Thanks to everyone who has answered. :)

    I've always been into martial arts and gymnastics when I was younger and think bodyweight training is ultimately functional and it seems to recruit all of your muscles. I'm not really looking to work on developing my biceps etc, but do want to be fit, strong and have good mobility. If you are fit, you will look good - simple as.

    darrensurrey, I agree with you about how you can take bodyweight training to another level. Have you seen anyone doing advanced Ashtanga Yoga? It's pretty hardcore.

    Ha! Yes, the passive aggressive loitering.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    imo, insanity is the ultimate bodyweight exercises kick-your-own *kitten* into shape. bodyweight stuff is hard, that's why nobody wants to do it.

    Insanity is primarily cardio/circuit training. I think the OP is referring to work with a more strength focus. It's a completely different format.
  • bexcobham
    bexcobham Posts: 107
    imo, insanity is the ultimate bodyweight exercises kick-your-own *kitten* into shape. bodyweight stuff is hard, that's why nobody wants to do it.

    Insanity is primarily cardio/circuit training. I think the OP is referring to work with a more strength focus. It's a completely different format.

    I have heard lots of good things about insanity and I enjoy circuit training. I might also give that a go.
  • KseRz
    KseRz Posts: 980 Member
    imo, insanity is the ultimate bodyweight exercises kick-your-own *kitten* into shape. bodyweight stuff is hard, that's why nobody wants to do it.

    Its also very high impact (hard on the joints) and one can easily receive overuse injuries from it. There are many more bodyweight exercises and programs that can be just as effective, if not more than insanity; but also be a lot safer.

    Insanity is nice because you dont have to design your own program, and they help you keep pace. The avg person trying this on their own will have a tough time. So its nice to be able to pop in a DVD for that.

    This is a good thread.
  • KseRz
    KseRz Posts: 980 Member
    ***Countdown Of The Top 100 Hardest Body Weight Exercises Of All Time***

    http://ashotofadrenaline.net/hardest-body-weight-exercises-of-all-time/

    Check these out and enjoy.


    Some of these are crazy like the Human Flag Bicycles. Would love to be able to do that.
  • scubasuenc
    scubasuenc Posts: 626 Member
    I do a combination of lifting and body weight training. I am fortunate enough to have a gym at my place of work, but the downside is that it is closed on the weekends. Other commitments mean I can usually only hit the gym twice a week at best. I do body weight on the weekend and during the week if I can't get to the gym.

    I recently purchased Your Body Is Your Gym for Women, and I look forward to reading it to find ideas to change things up.
  • TheWorstHorse
    TheWorstHorse Posts: 185
    I started doing bodyweight workouts after heart surgery with the intention of returning to the weight room as soon as I was able. I might return to the gym at some point but for now, I am having a blast. You can go a long way with bw training before you need to pick up a dumbbell; just look at Al Kavadlo or Mark Lauren.

    Books I'd recommend are Convict Conditioning (cheesy prose and graphics but the progression program is the most gentle introduction to bw strength training I've seen), You Are Your Own Gym (good training programs and photos), and Pushing the Limits (crazy enthusiastic). Lots of good websites out there, too.
  • rybo
    rybo Posts: 5,424 Member
    I've really taken to BW training and have to laugh at those who underestimate it. You can get very strong and you can build size and most people will never max out.
    Waldo's website strength unbound is great
    As already mentioned convict conditioning, Al Kavadlo, shot of adrenaline are all good places to go too.
  • bexcobham
    bexcobham Posts: 107
    Thanks to the people who've recommended books such as Convict Conditioning. I shall check those out.

    Even though I'm a woman, I find that I do pack on muscle fairly easily, even with bodyweight exercises, but I'm considering joining the loca; fitness centre - even though you have to go though a ridiculously long induction period (weeks), before they'll even let you in the weights area. :)

    I'm even thinking of taking up yoga again - shock horror - to improve my flexibility. That is a form of bodyweight training really, but yoga instructors tend to be supetr skinny. Nevertheless, they usually seem to be the hippy types who do fasts and juice cleanses. I think I would rather die than live of vegetable juice, because it would be so depressing.

    I got some free weights, but have a weird shoulder issue. I had a frozen shoulder when I was a teenager and it still gets sore sometimes, so have limited strength in that arm. Doing bicep curls and the like, my arm just stops working, but the other one is fine. Strange, does anyone have any suggestions as to what this might be?
  • waldo56
    waldo56 Posts: 1,861 Member
    Geez, it seems I'm developing a bit of a reputation.

    BW training can take you wherever you want to go. Building muscle is my focus, and it works fine for me. I absolutely do not do high rep work (can't stand it and it isn't very effective).

    You don't have to be a hardcore purist about it; I use dumbbells (plus a weight vest or ankle weights on occasion), but I do not consider myself a weight lifter, I use weight to enhance my bodies' load where appropriate.

    You can find a bunch of good stuff (and links to other good sites) on my website strengthunbound.com

    I'm personally not a fan of Convict Conditioning. We are pretty much polar opposites philosophically and I think Wade is full of dung half the time.
  • bexcobham
    bexcobham Posts: 107
    Well, you're certainly looking good on it waldo. I'm also going for that kind of look, but a woman's version. People say that women can't get bulky lifting heavy weights, but I can and have done in the past and the female bodybuilder/fitness model just isn't a look I aspire too, although it is pretty impressive.

    Even the stuff I've been doing so far has built muscle. It's there and I can feel it, but a lot of it is obscured by flab. I am starting to get good cuts on my legs and shoulders, the belly and love handles and inner thing fat are ****ing me off right now. They're always the last to go.

    So, should I be cutting and doing more cardio based BW and circuits before upping the intensity with BW workouts and gaining more strength?

    strengthunbound.com looks good. :)
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Couple of points:
    -When Waldo says he doesn't do loads of reps, he probably keeps it tough, so even just 6 reps will be a bastid to do. Doing 6 reps of something easy is a waste of time.
    -Start strength training now, don't wait for some random time. It all helps to burn fat and that's what you want, isn't it?
    -You're not building muscles as much as you think - I am guessing you're building muscle under fat which pushes the fat out making you look more bulky. Live with it for the short term and the muscle will stay but the fat will shrink, leaving you lean and "toned".
    -You said you can't bicep curl - that's fine. It's not strength training and just builds bigger biceps. Focus on total body exercises eg push ups that work triceps, pectorals, abs, thighs to varying degrees. Also see if you can do stuff like one hand dumbbell shoulder press - works delts, triceps, core.
  • bexcobham
    bexcobham Posts: 107
    Couple of points:
    -When Waldo says he doesn't do loads of reps, he probably keeps it tough, so even just 6 reps will be a bastid to do. Doing 6 reps of something easy is a waste of time.
    -Start strength training now, don't wait for some random time. It all helps to burn fat and that's what you want, isn't it?
    -You're not building muscles as much as you think - I am guessing you're building muscle under fat which pushes the fat out making you look more bulky. Live with it for the short term and the muscle will stay but the fat will shrink, leaving you lean and "toned".
    -You said you can't bicep curl - that's fine. It's not strength training and just builds bigger biceps. Focus on total body exercises eg push ups that work triceps, pectorals, abs, thighs to varying degrees. Also see if you can do stuff like one hand dumbbell shoulder press - works delts, triceps, core.

    Thanks, that all sounds very sensible. :)

    I love the total body exercises. My relatives are over this weekend, but I'm about to go to the park and I'm going to mess around on the monkey bars. :)
  • sparklefrogz
    sparklefrogz Posts: 281 Member
    OP, Mark Lauren has a second book out called "Body By You". Although it's marketed at women, what it really is is a very granular progression of bodyweight exercises. I highly recommend checking it out.

    http://www.startbodyweight.com also has a set of progressions and workouts for free online.

    Waldo, I've read Convict Conditioning and while I didn't care for the tone of most of the book and thought the nutritional advice was scant, I'm curious to hear your gripes with it.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Couple of points:
    -When Waldo says he doesn't do loads of reps, he probably keeps it tough, so even just 6 reps will be a bastid to do. Doing 6 reps of something easy is a waste of time.
    -Start strength training now, don't wait for some random time. It all helps to burn fat and that's what you want, isn't it?
    -You're not building muscles as much as you think - I am guessing you're building muscle under fat which pushes the fat out making you look more bulky. Live with it for the short term and the muscle will stay but the fat will shrink, leaving you lean and "toned".
    -You said you can't bicep curl - that's fine. It's not strength training and just builds bigger biceps. Focus on total body exercises eg push ups that work triceps, pectorals, abs, thighs to varying degrees. Also see if you can do stuff like one hand dumbbell shoulder press - works delts, triceps, core.

    Thanks, that all sounds very sensible. :)

    I love the total body exercises. My relatives are over this weekend, but I'm about to go to the park and I'm going to mess around on the monkey bars. :)

    Nice one. Just busting your *kitten* from one end to the other is a decent workout!

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