Bodyweight exercises and workouts can often be mistaken for lacking the ability to help you add muscle mass. That could not be further from the truth. In fact, if you learn how to incorporate more than just the basic techniques into your bodyweight workouts, you can turn body weight exercises into beasts capable of creating the overload needed to build muscle.
In this video, I show you one such technique called intermittent isometrics. Here again, with isometric exercises, people have the misconception that they are easy and not strenuous enough to build muscle size. That is so not true. When used within a set as a set intensifier technique, an isometric exercise can create more of an overload than your muscles would be accustomed to. This is exactly what you want if you want to build muscle without weights.
So here, we apply this isometric contraction within sets of pushups, pullups, handstand pushups and even a new ab exercise. As you will quickly see if you try any of these bodyweight exercise options, the minute you incorporate these iso holds intra-rep, you will find it much more challenging to complete too many reps beyond that point.
This is exactly what you want as it helps to bring down the rep totals you would normally achieve with bodyweight exercises and instead increase the intensity of the lesser reps. Don’t get hung up on rep count. The most important factor for muscle growth is intensity and perceived load. Tension is the currency of muscles, and any way you can increase yours is going to be a faster way to build muscle.
Bodyweight exercises like the pushup are often done for many many reps at a time. While this may help you develop more muscular endurance and even some muscle size, it won’t help you to maximize growth because the overload just isn’t high enough. Throw in some isometric holds at varying points in the range of motion however (with each hold lasting for about 5 seconds), and you will quickly see how much more intense you made your bodyweight exercise workout.
On a pullup, you can either perform them as straight reps or you can introduce a hold every 2nd or 3rd rep to further intensify an already hard exercise for more muscle gain. You have the option of holding the isometric in the middle, bottom or top of the rep. It doesn’t always have to be in the same position, as you are free to alternate the hold position even within a single set. The options are limitless.
If you want a complete 6 week bodyweight workout plan that overloads your muscles in ways they aren’t used to (and creates more muscle growth because of this), then head to http://athleanx.com and get the ATHLEAN XERO program. Use the exact program used by top MMA fighters and weekend warriors wanting to build ripped lean muscle without weights.
For more bodyweight workouts and bodyweight exercises to build muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Motivation is what usually keeps people from getting in shape. But exercising doesn’t have to be tedious or hum-drum. You can have fun while getting into shape! You just have to know how. Below you’ll see some terrific ideas to get you started.
Turn on music when you exercise. All cultures enjoy music. It speaks to us at a basic level, and the right music can be an excellent addition to your exercise regime. When you work out to your favorite tunes, it can feel more like a night on the dance floor than exercise. You will forget about any aches and pains and carry on working out for a little while longer.
Find a member of your family or a good friend who also wants to lose weight, and consider joining with them to be workout buddies. You can have the fun of a workout buddy and the support of tracking your progress together. In addition, both of you can set up small competitions. When friends come to work out with you it goes faster. You will forget that you are exercising which will make your routine more enjoyable.
Video games on the market that promote fitness and exercise are not only fun, they help you rethink what you are doing in a creative way. You are not working out per say, you are playing a game! Video games are a great resource for creative ways to increase fitness and lose weight. The primary benefit, of course, is that because you are having fun in your workout, you don’t get exhausted quite as quickly and you can sustain your activity level longer.
Get clothes that make you feel good while you exercise. Numerous styles of cute and comfortable fitness clothing are easily found and suitable for anyone. When you see all the different workout clothes available you will be surprised. It may very well be that a cute outfit is your motivator to exercise. If it is, put it on, head to the gym and get working out!
To keep yourself from getting bored, change up your exercise routine often. To avoid abandoning your exercise program, try new exercises or activities that will keep you interested and motivated. Update your routine to keep it interesting. Once you lose interest, it will be almost impossible to get that motivation back.
Reward yourself when you are doing the right things. A reward provides the motivation you will need to complete the next step of your journey. Reward yourself by indulging in that dessert you’ve been tempted by, or splurging on new workout items.
Exercising doesn’t have to feel like an obligation. In fact, with a little creativity, you can design a personal workout routine that you’ll actually enjoy and look forward to each day. In the following paragraphs, you will find a variety of tips that can make working out a lot more fun.