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Good T-nation article on body weight training Post # 1 ( permalink)
Mar. 28/08, 06:53 PM
|  | Bond Boy | | Join Date: Aug 2007 Location: Southern California
Posts: 3,953
| | | Good T-nation article on body weight training
TESTOSTERONE NATION - The Importance of Bodyweight Training Quote:
Push-up Guys
Goal 1: Standard Push-up 30 Reps
Goal 2: Feet elevated 30 Reps
Goal 3: Extended range of motion (ROM) 30 Reps
Goal 4: Feet elevated with extended ROM 30 Reps
Goal 5: Standard push-up with external weight 30 Reps
Goal 6: Repeat Goals 2-5 with external weight
| Quote:
Inverted Row
Goal 1: Incline (Head higher than feet)
Goal 2: Horizontal (Head level with feet)
Goal 3: Horizontal with rotating handles
Goal 4: Add external weight
| Quote:
Pull-up
Goal 1: Assisted (Lift less than bodyweight) 10 Reps
Goal 2: Pull-up with bodyweight 10 Reps
Goal 3: Pull-up with external weight 10 Reps
Goal 4: Add reps without external weight 20 Reps
Goal 5: Add reps with external weight 15 Reps
Goal 6: Progress with weight and/or reps
| Quote:
Handstand Push-up
Goal 1: Learn technique, perform one rep
Goal 2: Add reps
Goal 3: Extended ROM
Goal 4: Add reps with extended ROM
| Quote:
Squat
Goal 1: Bodyweight squat 40 Reps
Goal 2: Dumbbell squat 40 Reps
Goal 3: Goblet squat 40 Reps
Goal 4: Add reps to bodyweight squat 50 Reps
Goal 5: One-leg squat 6 Reps
Goal 6: One-leg squat with added weight
| Quote:
Split Squat
Goal 1: Split squat 20 Reps per leg
Goal 2: Bulgarian squat 20 Reps per leg
Goal 3: Add reps to split squat 40 Reps per leg
Goal 4: Add reps to Bulgarian squat 40 Reps per leg
Goal 5: Lunge 20 Reps per leg
Goal 6: Add reps to lunge 40 Reps per leg
Goal 7: Add external weight to each movement
| Quote:
Calf Raise
Goal 1: Calf raise with two legs 20 Reps
Goal 2: Calf raise with one leg 20 Reps
Goal 3: Calf raise with two legs, series* 36 Reps
Goal 4: Add reps to calf raise with one leg 30 Reps
Goal 5: Add reps to calf raise with two legs
|  |
Good T-nation article on body weight training Post # 2 ( permalink)
Mar. 28/08, 10:25 PM
| | Banned | | Join Date: May 2007
Posts: 1,843
| | Thanks for taking the time to post the article, Phate. Very beneficial. 
Feed your brain, baby!  You will never regret it.
Best regards,
Chillen |
Good T-nation article on body weight training Post # 3 ( permalink)
Mar. 29/08, 03:42 AM
|  | Former member of VulgarityGang | | Join Date: Dec 2005 Location: had to quit when he became a mod
Posts: 9,546
| | | I was actually kinda disappointed about that article. I was really expecting some cool BW exercises, but it was just a few words and then outlining a progression |
Good T-nation article on body weight training Post # 4 ( permalink)
Mar. 29/08, 08:15 AM
| | Bond Boy | | Join Date: Aug 2007 Location: Southern California
Posts: 3,953
| | Quote:
Originally Posted by Karky  I was actually kinda disappointed about that article. I was really expecting some cool BW exercises, but it was just a few words and then outlining a progression | I liked the article mainly because of the charts and how it shows how to progress. Might just start a day just for doing BW exercises. |
Good T-nation article on body weight training Post # 5 ( permalink)
Apr. 03/08, 11:54 AM
| | In Orientation | | Join Date: Apr 2006
Posts: 7
| | | Is this just a way of how you should progress with these exercises? |
Good T-nation article on body weight training Post # 6 ( permalink)
Apr. 03/08, 12:56 PM
| | Bond Boy | | Join Date: Aug 2007 Location: Southern California
Posts: 3,953
| | Quote:
Originally Posted by Themaster Is this just a way of how you should progress with these exercises? | Yep....... | |
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