Thirty Days Without Weights: Part III
By
Matt Potak
This article is part three of a three-part series.
In part two of this series, {http://www.elitefts.com/documents/30days-2.htm}
I discussed how using intermediate to advanced body weight movements would
either increase your strength levels or keep them the same. Since then, many
bodybuilders and physique specialists have wanted to know more about how to gain
muscle mass using basic, body weight exercises. In the final segment of this
three-part series, I’ll detail a plan for those individuals interested in
building muscle.
Tempo
Slow and controlled or fast as hell? Which is better for building mass? How
about both? When you look at gymnasts on the rings, most go up quickly and lower
slowly. They also use a lot of pauses. So in your body weight routine, you must
use a combination of slow and fast movements to trick your muscles.
Push-ups: The first 10 reps are slow and controlled—two seconds going up and two
seconds going down. Following the 10 reps, perform five reps as fast as
possible. After the five “speed reps,” do another 5–10 slow and controlled reps.
Pull-ups: The first five reps are slow and controlled. The next five should be
as fast as possible.
Body weight squats: The first 10 reps are slow and controlled—two seconds going
up and two seconds going down. After the 10 reps, perform five reps as fast as
possible. After the five “speed reps,” do another 5–10 slow and controlled reps.
Pauses/isometrics
Another tool for body weight muscle building is the use of isometrics or pauses
to your routine. The more you can control the muscle, the more growth will
occur. Always keep a good amount of tension and stretch on the muscles to keep
the blood flowing.
Push-ups: While performing your push-ups, do 10 controlled reps and then stop
and hold your position at the bottom for 10 seconds. Then complete five more
reps.
Pull-ups: While performing your pull-ups, do five controlled reps and then pause
and hold your position at the top for 10 seconds. Then complete as many reps as
possible to failure.
Body weight squats: While performing your squats, do 10 controlled reps and then
stop and hold your position at the bottom for 10 seconds. Then complete five
more reps.
Make sure you’re progressing. Continue to try more difficult movements. Instead
of doing just push-ups, do dive bomber push-ups or handstand push-ups. Instead
of doing regular body weight squats, do step-ups or pistols. If you don’t try to
progress in these exercises, you will never stimulate muscle growth.
Sample program
Level one: Upper body routine
- Pushups, 3 sets of 15 (first five reps slow and controlled, the next
five as fast as possible, and the last five slow and controlled)
- Pull-ups, 3 sets of 10 (first five reps slow and controlled, the next
five as fast as possible)
- Diamond push-ups or dips, 3 sets of 10 (first five reps as fast as
possible, pause for 5–10 seconds, and then complete the next five as fast as
possible)
- Chin-ups, 3 sets of 5 (first five controlled and then hold for 5–10
seconds)
- Shoulder push-ups, 3 sets of 15 (first five reps slow and controlled,
the next five as fast as possible, and the last five slow and controlled)
Level two is similar, but more sets are used with more difficult exercises
such as handstand push-ups, L-pull-ups, and feet elevated diamonds.
Level one: Lower body/abs
- Squats, 4 sets of 15 (first five reps slow and controlled, the next five
as fast as possible, and the last five5 slow and controlled)
- Leg lifts, 4 sets of 15 (first five reps slow and controlled, the next
five as fast as possible, and the last five slow and controlled)
- Single leg deadlift, 3 sets of 15 (first five controlled; then hold for
5–10 seconds and complete the rest of the noted reps)
- Lunges, 3 sets of 10 (first five controlled; then hold for 5–10 seconds
on each leg and complete the rest of the noted reps)
- Supermans, 4 sets of 15 (first five reps slow and controlled, the next
five as fast as possible, and the last five slow and controlled)
Level two is similar, but more sets are used with more difficult exercises
like pistols and step-ups as well as more abdominal work.
With this program, you should be able to get in a great workout and continue to
put muscle on your body in the process. The isometrics and pauses will also help
you get stronger because you’ll be using your own body weight. Just make sure
you’re always progressing.
Matt Potak is a wrestling and football coach at the high school level. He is
also a personal fitness trainer in the St. Augustine, Florida, area. For more
information, email him at m_potak@yahoo.com or
check out his blog at
www.mattpotak.wordpress.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
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