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! Thu, 02 Sep 2010 16:43:04 +0000 http://wordpress.org/?v=2.9.2 hourly 1 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

]]> By: spen c. http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-189671 spen c. Mon, 27 Apr 2009 19:24:53 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-189671 sounds good to me, ive been doing body weight exercises for the past two months and i am progressivly getting stronger, but i am sure this will maximize my results and make the workouts less boring. sounds good to me, ive been doing body weight exercises for the past two months and i am progressivly getting stronger, but i am sure this will maximize my results and make the workouts less boring.

]]> By: Janel http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-181132 Janel Fri, 17 Apr 2009 21:17:07 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-181132 Rusty- I love this workout! One of the things I don't like about getting in a "good workout" is that if I don't get nauseous (which I hate!), I don't feel like I worked out hard enough. This puts me in a lose-lose situation. The idea that I get to stop BEFORE it hurts and still have an effective workout that I can feel good about is amazing! (I prefer to workout light--I just do.) I've modified it for myself and right now I'm doing 10min of pushups, 10min of abs and 10min of lunges/squats. I'm putting together other bodyweight exercises I can do the full body workout with the 2 day split. LOVE IT!!! Rusty-

I love this workout! One of the things I don't like about getting in a "good workout" is that if I don't get nauseous (which I hate!), I don't feel like I worked out hard enough. This puts me in a lose-lose situation. The idea that I get to stop BEFORE it hurts and still have an effective workout that I can feel good about is amazing! (I prefer to workout light–I just do.) I've modified it for myself and right now I'm doing 10min of pushups, 10min of abs and 10min of lunges/squats. I'm putting together other bodyweight exercises I can do the full body workout with the 2 day split.

LOVE IT!!!

]]> By: Greg http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-180670 Greg Fri, 17 Apr 2009 02:56:50 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-180670 I love body weight exercises. I have even read suggestions that until you can manage X-number of body weight exercises you shouldn't even bother with a dumbbell. I don't agree with that, but there are some out there that do. I love body weight exercises. I have even read suggestions that until you can manage X-number of body weight exercises you shouldn't even bother with a dumbbell. I don't agree with that, but there are some out there that do.

]]> By: Amelia Burton - Health & Fitness Coach http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-180654 Amelia Burton - Health & Fitness Coach Fri, 17 Apr 2009 02:28:53 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-180654 Hi Rusty, The thing I love about this method is it's focus on form. So many exercisers have poor posture, internally rotated shoulders due to training with poor form. I love your website, I'd love to know your methods for building it up so successfully! You've done so well! Amelia Hi Rusty,

The thing I love about this method is it's focus on form. So many exercisers have poor posture, internally rotated shoulders due to training with poor form.

I love your website, I'd love to know your methods for building it up so successfully! You've done so well!

Amelia

]]> By: Alfredo http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-179673 Alfredo Wed, 15 Apr 2009 18:48:06 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-179673 Hi: Interesting article, firdt time in this site. I have never done exercise like that way. I will give it a try. Thanks for the information Hi: Interesting article, firdt time in this site.

I have never done exercise like that way. I will give it a try.

Thanks for the information

]]> By: Jay.Cee. http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-179172 Jay.Cee. Wed, 15 Apr 2009 06:16:11 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-179172 Hey, I think this is great, but i would want to try it with some weights. say im doing bicep curls.i still follow the same regime? i do it for 15 minutes?how heavy is the weight supposed to be? Hey,
I think this is great, but i would want to try it with some weights.
say im doing bicep curls.i still follow the same regime?

i do it for 15 minutes?how heavy is the weight supposed to be?

]]> By: DR http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/comment-page-1/#comment-178811 DR Tue, 14 Apr 2009 21:51:22 +0000 http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/#comment-178811 Rusty, I have been a big fan of Staleys EDT for years and years. Nick's program looks like it should be worth an excrutiating workout or two. I would be curious to hear back from some of your readers who try out Nick's workout. Recently i have been using a similar method of training. I am almost finished with it and plan to switch to a lower intensity, higher endurance protocol for 3 weeks. but after that, i think i might give this program a shot. If you wouldn't mind, I would appreciate some constructive criticism on the program I am just finishing. While, I am a natural endo/mesomorph, this program has been great for ripping off some of my "winter weight" <a href="http://healthhabits.wordpress.com/2008/09/30/high-intensity-resistance-trainingor-part-4-of-the-%E2%80%9Cwhy-can%E2%80%99t-i-lose-this-fat%E2%80%9D-saga/" rel="nofollow">Here's a description of the program</a> Rusty,

I have been a big fan of Staleys EDT for years and years.

Nick's program looks like it should be worth an excrutiating workout or two. I would be curious to hear back from some of your readers who try out Nick's workout.

Recently i have been using a similar method of training. I am almost finished with it and plan to switch to a lower intensity, higher endurance protocol for 3 weeks. but after that, i think i might give this program a shot.

If you wouldn't mind, I would appreciate some constructive criticism on the program I am just finishing. While, I am a natural endo/mesomorph, this program has been great for ripping off some of my "winter weight"

Here's a description of the program

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