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Bodyweight Exercises only for a Muscular Body?

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  • Bodyweight Exercises only for a Muscular Body?



    Has anybody on here adcheievd a body they are happy with using bodyweight only exercises? My aim is something like this- http://charlaineharrisbooks.com/wp-content/uploads/2009/06/ryankwanten1.jpg


    In the past I've used weights but for a few reasons I'm considering a change. First I exercise at home but I may be moving soon and wont have the space for my equipment, I also dont have the money for a gym memberhip.

    Secondly I've had back problems in the past and they are still with me today, although not as bad. I have tried squating and as the weights need to go up I'm concerned I'll do more damage to my back, same goes for deads not long ago I lost concentration and did some major damage to my lower lumber which took weeks off doing serious lifting to heal up.


    I'm a 24 year old Male and dont want to risk injury, I want to be healthy and for the sake of vanity I want to look good naked. At the minute I need some lean muscle and need to lose some fat (25lbs of it) just want to know if anyone has done the same with bodyweight? I know Marks really into bodyweight stuff and he looks great.


    I cant do much bodyweight stuff so I need a beginners routine really. If anyone can give me there thoughts that would be great.


    Thanks


  • #2
    1



    I mean it's not really the exercise itself that directly gives you a good body.


    It's the hormonal effect, the calorie burn, the muscle, the good feelings...


    If you can integrate push-ups/ pull-ups, air squats, lunges, bodyweight ab exercises, sprints, burpees, 5 gallon water exercises, ect... into a challenging routine, then yes I believe the "dream body" is possible.


    It is possible, but you're going to have to get out of your comfort zone, and work hard. I'd recommend you do rehab routines for your back along with an exercise plan.


    Im assuming you have the diet in line, which is the most important part, so I won't comment on that.

    sigpic
    In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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    • #3
      1



      Here is a study summary providing evidence that manual resistance training provides the same gains as resistance training with weights.


      http://www.cbass.com/LiftingWithEffort.htm


      Here is a link providing suggestions. Manual resistance training reqires a partner but you could make adjustments to try it alone.


      http://www.bodybuilding.com/fun/mohr103.htm

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      • #4
        1



        Here's a good crossfit WOD website that makes workouts for you. If you click on the gymnastics tab, it will make body-weight only workouts for you. It's an awesome tool, regardless of whether you want to do crossfit intensity workouts or not.

        http://www.wodshop.org/index.html


        I wouldn't focus on intensity right now, focus on rehabbing your back, learning and mastering the movements, and do what doesn't hurt. If there is one thing I learned from injuries, it's do what you can to keep your sanity.

        sigpic
        In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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        • #5
          1



          I am a firm believer of bodyweight excercises, they build good functional strength, especialy if you have a variety of excercises. I wasnt in the armed forces, so maybe someone can verify this, but I beleive the marines and others rely very heavily to build good strong bodies basically on bodyweight routines.

          Maybe throw in a kettleball, there are some good posts here on kettleballs just hit the search function.

          Myself, i do jeff lyons book on mens pilates and bodyweight excercises. been consodering a kettball for something different.


          http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm


          http://www.liveawesome.com/public/department58.cfm


          http://www.unique-bodyweight-exercises.com/

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          • #6
            1



            OOOOOPS kettlebells,

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            • #7
              1



              Thanks guys for all the help so far and thanks for all the links. I'll get reading.


              Ahmed S. yeah got the diet part down just need to start sticking with it. oh and the guy I posted the pic of is Ryan Kwentan from home & away many years ago now in True Blood in a few interviews he states he uses bodyweight stuff so I guess I got no excuse for the Dream Body I want.


              stryker902 for the reasurrence and the link I'll take at look at them. Once I get good at bodyweight stuff a few months down the line I'll look into kettlebells.


              I may take up yoga also to help my muscles relax and for my overall health, maybe it will help with my back pain. I'll take a look into it online. Thanks peeps

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              • #8
                1



                There's always a way to make bodyweight exercises more challenging. One arm/one leg varieties, slower reps, awkward angles. Gosh, I don't know why I keep getting suckered into going to the gym.

                You lousy kids! Get off my savannah!

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                • #9
                  1



                  Yes, you can get quite far down the road on bodyweight alone.


                  As long as your diet is dialed in.


                  You can get the muscles with bodyweight. The key is to eat right so you're lean enough to see them.

                  Nightlife ~ Chronicles of Less Urban Living, Fresh from In the Night Farm ~ Idaho's Primal Farm! http://inthenightlife.wordpress.com/

                  Latest post: Stop Being Stupid

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                  • #10
                    1



                    You can.


                    I highly recommend "Never Gymless" by rosstraining.com for ideas on how to progress your BW training.

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                    • #11
                      1



                      I like www.gymnasticbodies.com they have a bunch of useful information and a profile on youtube with all kinds of demonstrated body weight exercises

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                      • #12
                        1



                        Thanks for the link, Steve! It's like Crossfit but all bodyweight... Brilliant! Those kind of exercises can definitely build a beautiful body...

                        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                        • #13
                          1



                          I only do bodyweight exercise (including Anusara yoga which I recommend if you want a real work-out) and isometrics, and I'm pretty cut, much more so since going fully primal. I haven't put on muscle weight though.


                          I am a 100-lb girl who was the same weight on the SAD, so a different situation than yours. But I do think it's possible for anyone to look pretty fit and defined with this type of exercise given they are eating right.

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                          • #14
                            1



                            This book is cool:


                            http://www.dragondoor.com/b41.html

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                            • #15
                              1



                              http://www.dragondoor.com/b41.html


                              It is cool. It's the book I'm using though I didn't start with the most basic progressions since I've been doing BW stuff for a while. These exercises are much harder when you carefully follow the guidelines, slow and perfect form. What I like (and have never done before) is that each bodyweight exercise (there are 6 exercises; pushup, pullup, leg raises, squats, bridges and handstand pullups) starts with a basic easy version of the exercise and has a series of ten progressively harder versions. You won't get to the hardest versions without being pretty amazingly fit and strong.


                              I do k'bell stuff too, but right now I'm focused on my singlespeed mountain biking and can't fit in many k'bell workouts so I just do some swings, snatches and tgu's to maintain skill.


                              At some point I'll start doing burpees, sprints and some trail running again but not until I cut back on the bicycling. I love doing all this stuff so for me the problem is how to fit it all together.


                              bruce b.

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