How many have been found in the complicated, but common situation, not being able to attend a gym for problems like:
♪ Do not have time to attend
♪ Lack of money
♪ Or because it's complicated to train with so many people waiting for their turn to use some machine.
In this article I will teach you, by the hand of scientific evidence, that despite not being able to attend a gym you can get exactly the same muscle gains SOLO WITH YOUR CORPORAL PESO without the need for free weights or machines.
Now there's no excuses!
Basic Variables for Body-weight Training Programming
It is the total work done for a period of time.
Normally expressed by the amount of effective series by muscle group performed in a session or week.
From the set of evidences of longitudinal studies (about 6 to 12 weeks) a remarkable dose-response ratio is established between volume and hypertrophy denoting that:
The more volume of training we are able to tolerate greater muscle gains (1) and strength (2) as long as these series are considered effective.
That not always more volume is better.
How to Quantify Volume?
Just choose exercises that work the muscles you want to work.
Depending on the amount of exercises with your series a week, JBHNews you will result in the total volume a week for that muscle.
You want big legs, so you focus on the quadriceps, so you do 12 seating series a week. With this we would have 12 series of quadriceps in the week (3).
The same would happen if we wanted a bigger breast, so you do flexions, 10 series a week; 10 series of pectoral. .
The amount of series or volume of training steroid cycles for mass each muscle group should be individualized, because the same volume that you tolerate in your legs will not be the same as tolerated by your friend
You can see more about the training volume or number of series by each muscle group in our post on the training volume to increase muscle mass to learn more
When I mentioned "capable of tolerating" I mean that there is a threshold of the minimum and maximum volume depending on the level of each person whether it is beginner, intermediate or JBHNews advanced.
Since if we move from this maximum threshold the volume generated will be residual.
That is to say, it will only accumulate as fatigue and not as a stimulus that can generate a state of overtraining (4).
Question and set what level you currently find to define with how much training volume you will be able to start training:
♪ Beginner: able to progress in weights or repetitions every week or session. * Total volume: 10 to 12 series a week.
♪ Intermediate: he has trained intelligently and constantly (progressing) for more than 6 months or less than a year. Incapable of progressing in session. * Training volume: 12 to 16.
♪ Advanced: he has trained intelligently and continuously for more than 2 years and is very close to his maximum genetic potential. * Training volume: 14 to 25.
What level do you find?
Already identified your level you will be able to start distributing this work throughout the week, in the days you have available to train.
And just that's the next point to consider:
The training frequency is the variable that will allow you to distribute this work (training volume), throughout the days of the week.
Effectively to ensure optimal programming taking into account rest and recovery for the production of physiological adaptations related to muscle gain and l2might.com controlling fatigue (training-generated stress).
It should be understood that the entire volume held in a session is not so efficient as to be distributed in two or more sessions.
But once again:
Depends on the volume you're messing with for that muscle group.
Because if we were just talking about 5 series (which would surely be below the actual minimum volume) distributing it in 2 or more days maybe it would be unefficient.
In that case, JBHNews it would be best cutting steroid to do so in one session.
Studies(5)(6)(7) have shown a clear prevalence of increased muscle mass as long as volume per session is lower and the training frequency is higher.
You are beginners and you have to get 12 breast series a week and you only have 4 days available to train, to get that training volume. So, what you'll do is distribute that volume in three series for each of those 4 days.
Having distributed this work in 4 days the training frequency would be a breast F4.
Well, you know what your training volume is and how to distribute it according to the training frequency you choose.
Now I present another variable as relevant as the previous two.
Intensity of training
A recent study(8) states that regardless of the load used, volume load, top steroid cycles number of repetitions and cadence, if we take a series to muscle failure, onepatient.wiki the stimulus will be very similar.
When he mentions if we take a series to muscle failure he refers to the inability to generate strength to perform more repetitions in a series.
It turns out that when working near or failing, it involves recruiting high-ranking motor units (UMs) and that is when the stimulus is considerably high and optimal (9).
This is what we seek to consider a series as effective.
Clearly this points out that if you take a series to the bug or work close to it, regardless of the weight or the repetitions you perform the stimulus will be the same.
However, even though the stimulus is high, working to the failure is not the most effective because of the fatigue it generates.
That's why he intends to work near this one.
How do I know if I'm working near muscle failure?
Well, it's here when I present a way to measure the intensity.
Perceived Scale (RPE) is a fairly practical and accurate way to measure the intensity by means of sensations, based on a Borg scale, just click the next post allowing you to determine how close you are to muscle failure. Being RPE10 the maximum effort reaching the bug.
A series can be considered effective when we work on an RPE 6 to 9.
It is an educational variable, so with practice you can identify at what level of this scale you find when making your series.
Selection of Exercises
By training alone with your body weight this variable can be a bit complicated at the time of a training.
Because the stronger we are, the less the resistance that offers only the weight of your body and you will need more repetitions to achieve a high intensity and that the series are considered effective.
Here 2 tips to adjust the difficulty of exercises:
1. Uniarticular exercises are a good option at the time of adding more difficulty, because we will get to a high RPE to less repetitions than a multi-articular exercise, as in the first the whole load falls on one side.
2. Includes pliometric exercises such as flexions with palms or jumping slats. This type of exercises are extremely demanding, as they need to generate a lot of strength in a short time. It happens the same as with the uniarticular exercises; we will get to a greater RPE to a lesser amount of repetitions.
Once the foundations for a training program are set, I present a series of recommended exercises to assemble your training routine.
Best Exercises by Muscle Group for a Bodyweight Routine
Exercises for Read the Full Content Higher Train with body weight
For this I want to highlight two important exercises that I consider effective:
They are an exercise with a lot of variants with which we can work the previous pectoral, triceps and deltoids.
Of all these variants I want to highlight only 3 based on the 2011 study by Ebbel (10).
* Traditional Flexion. With this you can raise 64% of your body weight.
* Declined Flexion. It's 74-70% of your body weight.
* Inclined Flexion. And in the latter about 55 to 41% of your weight.
The dominated are a basic exercise that will allow us to build a wide, dense and strong back.
If you still can't get up from the ground, those dominated in the eccentric phase will be of great help.
This consists of jumping to the bar, with the chin surpassing the height of the bar, from there it resists and starts to "let you fall" slowly.
If you want to add more intensity as you progress, increase the range of motion by taking the bar down the chin.
This increases the difficulty by the great strength that must be exercised at the beginning of the movement to get the necessary momentum to get to the bar.
If you were able to do 10 perfect repetitions with the chin over the bar before, try to make the collaricular area do so. Then try the bar to touch the middle part of the chest. Once you feel comfortable experiment with the bar by touching the lower area of the chest. Finally you can do it with the upper part of the abdomen.
If you still can't handle the dominated ones, you have an alternative.
If you're a beginner and you can't do dominated or trained at home and you don't have a bar dominated this exercise will be of benefit.
If the previous variant is very difficult for you I recommend you do Horizontal Dominate with Flexed Rods and Foots Supported on the Soil.
Tuck Front Lever Pull Up
It is a variant that has a much greater difficulty than the previous two.
Exercises For Inferior Train
The squats or squats are undoubtedly the star exercise for a large and strong legs and glutes.
It may be difficult to achieve a high intensity by sitting down if we do not have weight or we do not know what exercises to do as we move forward.
This can be corrected to a certain extent.
It uses exercises such as the Archer or unilateral seal such as the Zancadas or the Bulgarian Sentadilla and if they do not yet represent a challenge to do them explosively (with leap).
These variants will help us to make the Pistol Squat, a variant of the high-level panel.
Example of Rutin with Body Weight Predominant for Beginners
Now, once I propose a routine and have learned from some basic exercises and how to progress in them I present you how to make a...
It consists of the application of stimuli through the already mentioned training variables and more specific ones.
Basically looking for exercises to represent progressively greater demands session to session or week to week.
In order to achieve the training-produced adaptations such as hypertrophy (13)(14)(15).
Without the overcoming there is no aDAPTATIONS, because you have adapted to the stimulus of the previous week and perform the same will not represent the difficulty of before.
Let's say that in week 1 you have to do 10 reflections to an 8-year-old RPE and in week 2 you do 10 reflections again, but it became less complicated, and your RPE this time was 7.
It means that you adapted to the stimulus of week 1, but in week 2 the stimulus was less, it remained effective, yes, but the stimulus is less. What you have to do always, especially when you train with body weight, is to keep you in the proposed ERR, which in this case was 8.
And to maintain that intensity you'll have to help you with some of the techniques we detail you under.
Here are some tips to adjust the difficulty of exercises depending on your abilities:
1. Improve the technique session to session.
2. Increase the amount of repetitions.
3. Increase the difficulty of exercises.
4. Raise more weight (this article is only with body weight, but if you are left without ideas to increase the difficulty with your own weight, you can choose this).
These are just a few ways to apply overload.
Now you know that the body understands by stimuli, not weight, repetitions, or that you use some machine or some exercise.
The body takes as a stimulus to the actual series and here I have taught you how to achieve them. Plan your training with everything you learned here.
I hope and it's served you.
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