Comments on: Build Muscle Mass With Body Weight Exercises http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/ Fitness Tips To Get Lean and Toned, Not Bulky! Fri, 18 May 2012 17:04:27 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Kiri http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-612365 Kiri Tue, 22 Nov 2011 17:02:13 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-612365 Some of you are missing the point of this workout...Those of you who are not feeling the effectiveness of this workout is because you are using less weight, ex. you are using something that you can do 20reps on....some of you are able to do 10+ pushups with your own body, so if you are going to try this routine out, then you probably won't require too much rest and will not be able to get a good workout out of it. So, you need to increase the tension, as an example try using a 5lbs back-pack that you can tightly strap around and do a push up with this routine...I guarantee that you wilkl start feeling it....some of you will feel this more on a pull-up then push up as pull ups are very difficult to do compared to a push-up....I am sure you can build good muscle mass with this program because what you have to understand is that your body does not know if you are using bodyweight, free weights, machines or resistance bands...it really comes down to the amount of resistance that you use in the workout....when you are easily able to use your body weight to do exercises....start adding resistance....be it a weighted vest on you, weighted anklets...etc...or you can even go to free weights...but, I personally think...body weight exercises will get you a better body then, free weights...I find free weights to add more bulk...and ppl who build with free weights are less flexable and have low speed...The Navy seals use body weight in their workout to build strength and endurance....and they are the toughest men out there...anyways...this is my 2 cent.... Some of you are missing the point of this workout…Those of you who are not feeling the effectiveness of this workout is because you are using less weight, ex. you are using something that you can do 20reps on….some of you are able to do 10+ pushups with your own body, so if you are going to try this routine out, then you probably won't require too much rest and will not be able to get a good workout out of it. So, you need to increase the tension, as an example try using a 5lbs back-pack that you can tightly strap around and do a push up with this routine…I guarantee that you wilkl start feeling it….some of you will feel this more on a pull-up then push up as pull ups are very difficult to do compared to a push-up….I am sure you can build good muscle mass with this program because what you have to understand is that your body does not know if you are using bodyweight, free weights, machines or resistance bands…it really comes down to the amount of resistance that you use in the workout….when you are easily able to use your body weight to do exercises….start adding resistance….be it a weighted vest on you, weighted anklets…etc…or you can even go to free weights…but, I personally think…body weight exercises will get you a better body then, free weights…I find free weights to add more bulk…and ppl who build with free weights are less flexable and have low speed…The Navy seals use body weight in their workout to build strength and endurance….and they are the toughest men out there…anyways…this is my 2 cent….

]]> By: Jason http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-592699 Jason Tue, 01 Nov 2011 04:29:44 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-592699 Has anyone used this bodyweight technique for extended time? Did you experience good mass increases? Has anyone used this bodyweight technique for extended time? Did you experience good mass increases?

]]> By: Trent http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-462372 Trent Sat, 27 Nov 2010 22:55:29 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-462372 What if you add weight to the excersises? would that be more beneficial? What if you add weight to the excersises? would that be more beneficial?

]]> By: John http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-461571 John Thu, 25 Nov 2010 15:56:45 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-461571 Rusty, Thanks for response. Can't I just do a 3 day full bodyworkout approach to this concept? Spend 15 minutes on bodyweight squats, 15 on chins, 15 on pushups, and 15 on dips in between chairs. Or maybe do this twice weekly. I have to put work in on my home Martial Arts routine which is 2 days 1 hour each and this would give me 2 days of "active" rest where I can do an easy 15 minute stretch type workout. Any comments welcome. Rusty,
Thanks for response.
Can't I just do a 3 day full bodyworkout approach to this concept?
Spend 15 minutes on bodyweight squats, 15 on chins, 15 on pushups, and 15 on dips in between chairs.
Or maybe do this twice weekly.
I have to put work in on my home Martial Arts routine which is 2 days 1 hour each and this would give me 2 days of "active" rest where I can do an easy 15 minute stretch type workout.
Any comments welcome.

]]> By: pilates classes los angeles http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-459353 pilates classes los angeles Mon, 15 Nov 2010 22:20:36 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-459353 Thanks for the tips! I will have to pass this article along to my dad! Thanks for the tips! I will have to pass this article along to my dad!

]]> By: Tony - Rochester Exercise Equipment http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-447701 Tony - Rochester Exercise Equipment Fri, 22 Oct 2010 19:11:11 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-447701 Thanks for the helpful tips. I'm kinda a small guy and I've been trying to build mass by drinking protein shakes and some other products that I bought at GNC. I think it's about time I gave this a try. Thanks for the helpful tips. I'm kinda a small guy and I've been trying to build mass by drinking protein shakes and some other products that I bought at GNC. I think it's about time I gave this a try.

]]> By: John http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-441952 John Mon, 04 Oct 2010 20:16:53 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-441952 Great ideas for body weight training. I used to do a lot of free weights and now I only do body weight. When you switch gyms or you're between gyms you don't miss a beat cause you've always got the equipment you need with you. Great ideas for body weight training. I used to do a lot of free weights and now I only do body weight. When you switch gyms or you're between gyms you don't miss a beat cause you've always got the equipment you need with you.

]]> By: loser1 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-426488 loser1 Sun, 29 Aug 2010 02:16:30 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-426488 try jumping jacks for 3 5 7 10 mins. your shoulders would look big. thus making you look big without being big. it gives you that effect of lifting weight. but not really. its really cause you are tone and lean. try jumping jacks for 3 5 7 10 mins. your shoulders would look big.
thus making you look big without being big. it gives you that effect of lifting weight. but not really. its really cause you are tone and lean.

]]> By: Zaffer http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-417532 Zaffer Sat, 31 Jul 2010 18:25:18 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-417532 One more thing ive experienced personally is that by doing reps way below ones capacity say u do just 4-5 reps of push ups for as many sets as u can in say 15 mins during ur workout , then once in a way u stretch to see ur max in a set and u will definately find ur max would gave gone up considerably, its very important to stop a few reps below ur capacity becoz it has a neurological effect on ones strength in the long term coz like the article says mass and strength gain go hand in hand And if u find 3 per set is too low to get u fatigued at the end of 15 mins ,simple make it 5-6 per set , find ur balance , it differs frm person to person but the basic idea here suggested is superb Good am really impressed Cheers to the author!!!! One more thing ive experienced personally is that by doing reps way below ones capacity say u do just 4-5 reps of push ups for as many sets as u can in say 15 mins during ur workout , then once in a way u stretch to see ur max in a set and u will definately find ur max would gave gone up considerably, its very important to stop a few reps below ur capacity becoz it has a neurological effect on ones strength in the long term coz like the article says mass and strength gain go hand in hand
And if u find 3 per set is too low to get u fatigued at the end of 15 mins ,simple make it 5-6 per set , find ur balance , it differs frm person to person but the basic idea here suggested is superb
Good am really impressed
Cheers to the author!!!!

]]> By: Zaffer http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-417530 Zaffer Sat, 31 Jul 2010 18:03:43 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-417530 It makes a difference! You do 20 reps with 5-10 sec intervals the cumulative fatigue builds faster instead u do like 5 reps wait 5 sec and do them again till around 15 minutes the volume of training increases so u land up doin like 20 sets instead of 8 -10 sets with 20 rep and besides with a high rep count like 20 the lactic acid formation in the muscles will be zippy quicker and hence fatigue point comes quicker The point is to vary the load or tension on the muscle and by underdoing your capacity it gives a neurological spike in ur muscles and besides anything over 8 reps either bodyweigh or iron , it becomes endurance training So u see u need to do way more number of sets with less less reps becoz the total volume of work needs to be more and there is no definate figure like 10 or 15 sets , how many eva in the given time line. With 20 reps and more sets the fatigure sure would build faster even if u are sm1 who can do 120 pushups in a set The whole idea to gain hypertrophy in bodyweight workouts is many sets less reps, fatigue, once in a while u can try to max out but other wise to achieve hypertrophy only with body weight this is the way to go buddy. Regards Zaffer It makes a difference!
You do 20 reps with 5-10 sec intervals the cumulative fatigue builds faster instead u do like 5 reps wait 5 sec and do them again till around 15 minutes the volume of training increases so u land up doin like 20 sets instead of 8 -10 sets with 20 rep and besides with a high rep count like 20 the lactic acid formation in the muscles will be zippy quicker and hence fatigue point comes quicker
The point is to vary the load or tension on the muscle and by underdoing your capacity it gives a neurological spike in ur muscles
and besides anything over 8 reps either bodyweigh or iron , it becomes endurance training
So u see u need to do way more number of sets with less less reps
becoz the total volume of work needs to be more and there is no definate figure like 10 or 15 sets , how many eva in the given time line. With 20 reps and more sets the fatigure sure would build faster even if u are sm1 who can do 120 pushups in a set
The whole idea to gain hypertrophy in bodyweight workouts is many sets less reps, fatigue, once in a while u can try to max out but other wise to achieve hypertrophy only with body weight this is the way to go buddy.
Regards
Zaffer

]]> By: stonecoldcrazy http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-358713 stonecoldcrazy Sun, 28 Mar 2010 23:16:20 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-358713 Patrick: You're going to overtrain your body, and as a result you won't get muscles, you'll burn them, and promote stored fat. Rusty: So, is this workout good for mass and strength? I workout 3 days per week can you suggest me a way to split it? Personally I don't like to split, I like full bodies the most, but I'ts imposible to do a fb workout less than an hour with this workout Also, I'm going to stick to this routine 3 months or more, what do you think? Should I add anything? PS:Nice website, very helpful Patrick:
You're going to overtrain your body, and as a result you won't get muscles, you'll burn them, and promote stored fat.
Rusty:
So, is this workout good for mass and strength? I workout 3 days per week can you suggest me a way to split it? Personally I don't like to split, I like full bodies the most, but I'ts imposible to do a fb workout less than an hour with this workout
Also, I'm going to stick to this routine 3 months or more, what do you think? Should I add anything?
PS:Nice website, very helpful

]]> By: spence http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-2/#comment-356860 spence Sun, 21 Mar 2010 17:18:31 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-356860 This sounds interesting. It is just one of the many ways to train with your body weight. I do have to dissagree with your statement that high rep is endurance training. You see, I have had a good expierince with body weight, and I have a cousin who only uses it. He is one of the strongest people I know and he does high rep. My friends dont want to wrestle or fight or anything with me because I am to strong for them. High rep = endurance? No, it builds both strength and endurance at the same time. Think about it with chinups. You lift say, 180 pounds for fifty reps or more in your workout. Are your mucles only going to get the endurace factor? No! Try this technique with weights. Take a exercise, such as bent over rows, and use a weight such as 150-200lbs and do 50+ reps for a month. Then see what happens. This sounds interesting. It is just one of the many ways to train with your body weight. I do have to dissagree with your statement that high rep is endurance training. You see, I have had a good expierince with body weight, and I have a cousin who only uses it. He is one of the strongest people I know and he does high rep. My friends dont want to wrestle or fight or anything with me because I am to strong for them. High rep = endurance? No, it builds both strength and endurance at the same time. Think about it with chinups. You lift say, 180 pounds for fifty reps or more in your workout. Are your mucles only going to get the endurace factor? No! Try this technique with weights. Take a exercise, such as bent over rows, and use a weight such as 150-200lbs and do 50+ reps for a month. Then see what happens.

]]> By: Giovanni http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-346716 Giovanni Thu, 11 Feb 2010 19:58:16 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-346716 Hey Rusty, What should I eat before and after this workout? And should I do it everyday. I'm tryna get a nice bigger chest with the pushup method. Hey Rusty,

What should I eat before and after this workout? And should I do it everyday. I'm tryna get a nice bigger chest with the pushup method.

]]> By: Patrick http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-333696 Patrick Mon, 04 Jan 2010 18:08:16 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-333696 Hey Rusty, Thank you for posting this article. I greatly appreciate it, this will help me develop a new workout system for me. I have read other articles that you posted and it is really interesting. I will definitely use FBB as your reference fitness site. I have something to ask you and give me some advice for what I'm doing. I developed a workout my self for seven days, Sundays and Saturdays are my Cardio Days to lose additional fat. Monday, Tuesday and Wednesdays are bodyweight exercises with the required structured you mentioned ( 3 reps, 10 secs and continue for 15 mins). Then Thursday and Friday are the same thing, but this time I've added the 3 second count to do the actual exercise properly with better form for shock resistance, plus the same resting time. Is this a safe workout for me to do? Thank you very much Rusty and sorry for the long post. Patrick. Hey Rusty,

Thank you for posting this article. I greatly appreciate it, this will help me develop a new workout system for me. I have read other articles that you posted and it is really interesting. I will definitely use FBB as your reference fitness site. I have something to ask you and give me some advice for what I'm doing.

I developed a workout my self for seven days, Sundays and Saturdays are my Cardio Days to lose additional fat. Monday, Tuesday and Wednesdays are bodyweight exercises with the required structured you mentioned ( 3 reps, 10 secs and continue for 15 mins). Then Thursday and Friday are the same thing, but this time I've added the 3 second count to do the actual exercise properly with better form for shock resistance, plus the same resting time. Is this a safe workout for me to do?

Thank you very much Rusty and sorry for the long post.

Patrick.

]]> By: Sonny http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-327087 Sonny Thu, 17 Dec 2009 22:08:23 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-327087 Hey Rusty, great post mate. I read this post on EDT and actually mentioned it to a friend who tried it. He mentioned that in between supersets you have a meal (protein and carb) and then you perfrom another superset. I was wondering what your thoughts on this was as im following your reccomendation of not eating for 4 or so hours before working out and then waiting 1-2 hours to eat after the workout. I would like to put on thickness, density as in have that thick muscle look that still when flexed it has that muscle tone. Currently i just started the E2E program and also do heavy sets for low reps. The reason i was interested in the EDT program is because I want to increase my arm size as its the lagging body part. Is the EDT way to go or stick with what im doing. So much information out there and much of it contradicts, im not really sure what to follow. My goal is to decrease my body fat %, for some reason my fat seems to gravitate around my abs and chest. The rest of my body is quite muscular, except my arms. So while trying to increase my arm size im also looking to torch body fat. As far as training im doing 1 day on 1 day off. The ON days i do heavy sets for low reps concentrating on arms but maintaining back, shoulders, chest followed by 15 mins HIT. The OFF days i do exercises like farmers walk, dumbell swings, barbell throws, planks, renegade rows, burpees, etc for a circuit done 3 times followed by 30 mins of kickboxing as a steady-state cardio session. I do take 1 day completely off. Any help or tweaks in my diet or routine is much appreciated. Apologies for the long post. Sonny Hey Rusty,

great post mate. I read this post on EDT and actually mentioned it to a friend who tried it. He mentioned that in between supersets you have a meal (protein and carb) and then you perfrom another superset.

I was wondering what your thoughts on this was as im following your reccomendation of not eating for 4 or so hours before working out and then waiting 1-2 hours to eat after the workout.

I would like to put on thickness, density as in have that thick muscle look that still when flexed it has that muscle tone.

Currently i just started the E2E program and also do heavy sets for low reps. The reason i was interested in the EDT program is because I want to increase my arm size as its the lagging body part. Is the EDT way to go or stick with what im doing.

So much information out there and much of it contradicts, im not really sure what to follow.

My goal is to decrease my body fat %, for some reason my fat seems to gravitate around my abs and chest. The rest of my body is quite muscular, except my arms. So while trying to increase my arm size im also looking to torch body fat.

As far as training im doing 1 day on 1 day off. The ON days i do heavy sets for low reps concentrating on arms but maintaining back, shoulders, chest followed by 15 mins HIT. The OFF days i do exercises like farmers walk, dumbell swings, barbell throws, planks, renegade rows, burpees, etc for a circuit done 3 times followed by 30 mins of kickboxing as a steady-state cardio session. I do take 1 day completely off.

Any help or tweaks in my diet or routine is much appreciated. Apologies for the long post.

Sonny

]]> By: Tony G http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-213108 Tony G Wed, 17 Jun 2009 23:37:24 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-213108 I tried this workout doing 15 minutes of pull ups, 15 minutes of push ups, and finishing off with 15 minutes of sit ups. I kept my rest for 10 seconds the entire time and did 3 reps each time. I used push up bars for the push ups, using a full range of motion to try and make the workout harder. The only part that started to get hard was the pull ups. Maybe I'm just a beast or have great genetics. One thing I can say though is that it did produce a great pump, especially in my chest. Not a bad pump up workout to do back stage for any of you bodybuilders out there... I tried this workout doing 15 minutes of pull ups, 15 minutes of push ups, and finishing off with 15 minutes of sit ups. I kept my rest for 10 seconds the entire time and did 3 reps each time. I used push up bars for the push ups, using a full range of motion to try and make the workout harder. The only part that started to get hard was the pull ups. Maybe I'm just a beast or have great genetics. One thing I can say though is that it did produce a great pump, especially in my chest. Not a bad pump up workout to do back stage for any of you bodybuilders out there…

]]> By: gabe http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-204740 gabe Thu, 28 May 2009 05:14:41 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-204740 (SORRY - WRONG EMAIL BEFORE) love this idea..BUT BUT BUT…how else do you isolate the other muscle groups with body weight moves…the push up is a no-brainer for the chest…but what about everything else??? thank you so much - peace (SORRY – WRONG EMAIL BEFORE) love this idea..BUT BUT BUT…how else do you isolate the other muscle groups with body weight moves…the push up is a no-brainer for the chest…but what about everything else??? thank you so much – peace

]]> By: JR http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-201311 JR Mon, 18 May 2009 13:42:41 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-201311 I did this pushup workout 4 days ago...still sore...lol. I like the whole idea of not exhausting the muscle by doing 3 reps per set, plus you can maintain perfect form with full ROM...awesome! I did this pushup workout 4 days ago…still sore…lol. I like the whole idea of not exhausting the muscle by doing 3 reps per set, plus you can maintain perfect form with full ROM…awesome!

]]> By: JR http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-201310 JR Mon, 18 May 2009 13:40:01 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-201310 This is a GREAT site....very addictive! This is a GREAT site….very addictive!

]]> By: chuck http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-200867 chuck Sun, 17 May 2009 09:33:08 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-200867 EDT is originally designed to use a weight that you can do 10 rep. i doubt if using bodyweight exercise will do any good. (although i tried with push up and i sore for 5 freakin days) remember to ice massage the muscle after you've done with the routine, as the author recommended it. and rest until your soreness disappear before your next routine!! YEAP, EDT is designed to be SORE. as the author point out: your gonna pay if you want fast result. you may try the russian bear method for mass too, without soreness EDT is originally designed to use a weight that you can do 10 rep. i doubt if using bodyweight exercise will do any good. (although i tried with push up and i sore for 5 freakin days) remember to ice massage the muscle after you've done with the routine, as the author recommended it. and rest until your soreness disappear before your next routine!! YEAP, EDT is designed to be SORE. as the author point out: your gonna pay if you want fast result. you may try the russian bear method for mass too, without soreness

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