Building Strength Through Bodywieght Exercises

[Radok]

I am going to do my strength training using only bodyweight exercises for a while. But rather than doing exercises that only build endurance, I will be doing more advanced movements. This morning I did a few sets of handstand pushups with 15 total reps, going for 20 tommorro. I reached my goal for one handed pushups and got 5 on each side. Once I get ten one handers and 20 handstand pushups, I will add in hanging situps and start working on one handed pullups. Then add in one leg squats.

 

Has anyone else tried this kind of thing, and does anyone know some more strength based calisthenics?

 

Also, what are everyones' PRs on the above exercises? (I want to know where I stand.)

[Rich67]

Sounds like a Matt Furey workout! Try Hindu pushups and squats too. Excellent. Also check out this guy's site for some ideas:

 

http://www.bodybuilding.com/fun/mahler57.htm

 

The body blaster is a serious a## kicker.

[Radok]

Thank's for that web site. Man, I just did a reverse ladder workout for one handers, 4-3-2-1 on each side. It seems to really hit your hip flexors, as they have to keep the weight of your whole body from twisting to the side.

[martial-athlete]

Just a couple more things to chew on...the reps that you perform in each set determines which muscle fibers and neural pathways you are stimulating to adapt...1-5 reps devolops strength with out much muscle size increase...6-8 devolopes some mass and some strength...8-12 devlopes mostly mass but less strength...above 12 reps is great for local muscular endurance.

 

so, depending on what your traing goals are you can achieve any of the above factors by training within the correst rep range

 

have fun!

[krzychicano]

That is an awesome link Rich im going to try them later on today!