Top 5 Bodyweight Exercises for Insane Strength, Size and Stamina


Published on

Are you looking to shred your upper body? Do you want to develop chiseled iron like musculature in the chest, shoulders, arms, back and abs? If you’re like most people out there, you do [...]

1 Like
  • Be the first to comment

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

Top 5 Bodyweight Exercises for Insane Strength, Size and Stamina

  1. 1. Are you looking to shred your upper body? Do you want to develop chiselled iron likemusculature in the chest, shoulders, arms, back and abs? If you’re like most people outthere, you do. I’m not talking about ridiculous “can’t scratch your own back” obesity stylemass. I’m talking about athletic Adonis style mass. By now, if you have read many of myother articles, you are well aware of the importance of working your LEGS to help makethis happen. Hormonal increases due to leg work INDIRECTLY improve your upperbody. That being said, I want to take a moment now to focus on five exercises thatDIRECTLY affect the previously mentioned muscle groups. I’m speaking of the followingtried and tested Upper Body Bodyweight exercises:THE TOP FIVE UPPER BODY BODYWEIGHT EXERCISES Pull-ups Chin-ups Push-ups Dips Leg RaisesBefore we get too far into how each of these exercises is going to carve up yourphysique like never before, it is important to mention a couple key concepts. Thesevariations will change the way you look at bodyweight training and the results you getfrom it forever more.Variation #1:Each of these can be done with ADDED WEIGHT! Whether you’re holding a dumbbellbetween your feet, use resistance tubing, have a plate resting on your back or are usinga weight belt and chain, one thing remains the same: increased resistance (weight)means increased results when form and intensity are maintained. The addition ofresistance is a superb way to take a typical body weight exercise to a new level andblast your lean muscle growth to levels off the charts.Variation #2:ROM (Range of Motion) increase. You may be asking how do I increase ROM?Accomplishing this depends on the exercise. Let’s take Push-ups for example. During astandard push-up you lower your chest to the floor and press until arms are extended,period. This is an excellent movement, but what if you could drop your chest lower thanhand level and further stretch the Pecs during the movement? Well, I’ll tell you what thatmeans. Increased ROM when performed correctly means greater muscular activationwhich leads to greater results.
  2. 2. So what do you need to make these variations happen? A collection of Pull-up,Abdominal, Dip, Push-up equipment is necessary. Better yet is a combo that has all ofthese capabilities in one saving space and money. There are a number of options outthere; but, for the price the POWERTEC Basic Trainer is one of the best in the market.It is sturdy with plenty of functionality. The POWERTEC BASIC TRAINER allows you tocomplete all five of the mentioned exercises while allowing you to work through bothVariations #1 and #2 as discussed for maximum results. Handle placement andadjustability make the ROM optimal and the construction of the Basic Trainer allow it tohandle 400 POUNDS. That means you can work through insanely effective ranges ofmotion with added weight. For example, if you are 300 pounds you can still strap on 100pounds for added resistance! What is the end result? A better physique.Okay, okay! Let’s get into what each exercise will do for you. The Pull-up: There isn’t much better for the Lats than the old fashioned Pull-up. Perhaps the only thing better are weighted Pull-ups. The overhand wide grip fully activates the Lats and develops the Cobra like back; the V-Taper that is. What’s more is that the biceps get some good work too. If you work focus on your Range of Motion you’ll notice a crazy pump in the rear-delts after your sets as well. On the Basic Trainer you can work through an awesome ROM. The movable bar at top allows you to pull-up directly on the centerline if you like without hitting your head. You can also do a standard pull-up in the normal arcing patter. Either way, the Lats are greatly stimulated. Beyond that you can strap on additional weight if you find regular Pull-ups get to be too easy for you. The POWERTEC Basic Trainer can handle whatever weight you throw at it on this exercise. Let me put it this way, if you are doing Pull-ups for reps with a total of more than 400 pounds YOU ARE RIDICULOUS!Once you see the awesome results in your Lats you are surely going to want to do thesame for your Biceps and Mid Back with…
  3. 3. : The Chin-up: The POWERTEC Basic Trainer’s movable bar makes Chin-ups possible on the same apparatus whereas on others this may not be possible with the same ROM. You ask, “What does this do differently than the Pull-up?” The underhand grip recruits greater activation in the biceps and mid back. The result of this is bigger arms and a thicker back. Does that sound good? Well if you are looking to develop the physique mentioned at the beginning of the article it should! What else would you need to enhance towards that end? A Chest to match your new back which leads us to… The Push-up:One of the simplest and yet most effective upper body exercises in existence. This is the Great Grand Daddy of Chest Development. More reps more reps more reps… That’s what most people think of to get more results. I want to remind you to try adding some resistance. You can have a partner place a weight on your back orstretch a resistance band over yourback and hold the ends in your hands.Either way added weight changes theworkload. You can also increase theROM as mentioned before. On thePOWERTEC Basic Trainer there arehandles to make this possible. Thisallows you to drop your chest belowhand level. Increases ROM and/orresistance increase means you willshred up your chest like never before.But with a great chest you are going to“shelf it up” and have arms to match.That leads us to…
  4. 4. Dips:This is the perfect exercise to work on thelower portion of the chest. It also works thetriceps. As you may know, the triceps make upthe larger portion of the upper arm. What doesthis mean? Well that means if you focus on thetriceps you will experience a significant increasein arm size in relatively short period of time. Toexpedite the results you can add some weight tothe movement. Holding a dumbbell between thefeet or using a weight belt and chain for adding aplate will suffice. However you do it, you will feelthe massive increase in work in the way of ablasted Pecs and Triceps. Also let’s not forgetthe effect Dips have on the shoulders. The goodol’ dip also helps shape the shoulder thusadding to the V-Taper! Now if you have all ofthe afore mentioned results there is probablyupper body…RIPPED ABS! That leads us to…Leg Raises:Training the Abs brings up tonsof debate material. The main thing to rememberis that the rectus abdominis muscles (The SixPack) is responsible for pulling the ribcagetowards the pelvis and vice versa. So if you arelooking to develop your Six Pack can performeither movement for the results you desire. LegRaises are a great option. You can do thenhanging from the Pull-up bar or if you are usingthe POWERTEC Basic Trainer you can use theLeg Raise Back/Arm Rest as well. Either optionwill work. Personally I like to start with hangingfrom the Pull-up bar when I’m fresh. Then as Iget more fatigued I move to the Back/Arm RestVersion. You can work Bent Leg or StraightLeg. Holding a weight between the feet isanother variation to take it to another level.What’s most important here is to focus on thepelvic tilt. The pelvis needs to crunch towards
  5. 5. the ribcage. If you are doing this correctly you will thoroughly activate the rectusabdominis and be well on your way to developing your ripped six pack.There you have it…A list of the best Basic Bodyweight exercises to become an UpperBody Adonis. But what good is a list? It means nothing if you don’t use it and push toyour absolute limits! How are you going to push to your limit? Are you going to workextra hard on your ROM or are you going to strap on additional weight for addedresistance? Are you going to increase your intensity my decreasing your rest timebetween sets? All of these are great options! Before I leave you, allow me to take amoment and put together a Few Workout Routines on the POWERTEC Basic Trainer.Use these programs to help you in reaching your ripped physique goals.Training on the POWERTEC Basic Trainer (Standard) Push-Ups: 5×10-30 Pull-Ups: 5×5-20 Hanging Leg Raise: 5×5-15 Chin-Ups: 5×5-20 Dips: 5×10-20 Knee Raises: 5×10-20These exercises are done with a 20-60 second rest between each set. This is a straightforward way to do the traditional exercises. As mentioned previously in the article, feelfree to add some weight to take it to a new level. With or without added weight, if youfocus on solid form with good ROM and great intensity you will get results. Solid leanmass gain will result with this type of training and proper nutrition. If you are looking toincrease your endurance and want a metabolic boost try the following Dual Circuit StyleRoutine.Training on the POWERTEC Basic Trainer (Dual Circuit Style) Circuit #1: (4 Rounds) Pull-Ups: 4×5-20 Push-Ups: 4×10-30 Hanging Leg Raise: 4×5-15 Circuit #2: (4 Rounds)
  6. 6. Chin-Ups: 4×5-20 Dips: 4×10-20 Knee Raises: 4×10-20In the dual circuit you will move through each circuit with zero rest between exercisesand only 60 seconds of rest between each round. Let’s say just for argument sake that you are really crushed for time…I’m talking crazycrushed. Like you only have 6 minutes and want to train your entire Upper Body in aflash. If that is the case then do the following One Set MAX REP in 60 SecondsRoutine. Even if it’s not the case you should try this one!Training on the POWERTEC Basic Trainer (FLASH WORKOUT/ One Set MAX REP in60 Seconds) Pull-Ups: MAX Reps in 60 Seconds Dips: MAX Reps in 60 Seconds Knee Raises: MAX Reps in 60 Seconds Chin-Ups: MAX Reps in 60 Seconds Push-Ups: MAX Reps in 60 Seconds Hanging Leg Raises: MAX Reps in 60 SecondsDepending on the day and your situation, one of these routines WILL do the trick. If youare looking for Traditional, Circuit, or Flash Speed Training you will find it here. The endresult is always the same. Perform these workouts regularly and you will prime yourbody to attain the shredded shape and conditioning that everyone wants. It’s time to getto pushing and pulling for YOUR RESULTS. Hop on the Basic Trainer and make ithappen today! Ian Lauer, CSCS
  7. 7. About the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength andConditioningSpecialist via the NSCA (National Strength and Conditioning Association)as well as Certified Spencer Pilates Instructor through NESTA (National Exercise &Sports Trainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance.