Training

Pull Your Own Weight

How to train intensely with only body-weight resistance.

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BODY-WEIGHT TRAINING TIP SHEET

  • When you can do 15 reps of a body-weight exercise, increase difficulty by reducing rest. 
  • Boost intensity by doing supersets, trisets, or giant sets.
  • A training partner can add or reduce resistance. For example, he can hold you down or lift you up during pullups. 
  • Leg exercises usually require high reps and maximum ranges of motion. 

 BODY-WEIGHT CHEST/BACK ROUTINE 

  • Dip | SETS: 4 | REPS: 8-15
  • Wide-Grip Pullup | SETS: 4 | REPS: 8-15
  • Decline Pushup | SETS: 4 | REPS: 8-15
  • Close-Grip Pullup | SETS: 4 | REPS: 8-15
  • Incline Pushup | SETS: 4 | REPS: 8-15
  • Inverted Row | SETS: 4 | REPS: 8-15

 FLEX 

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