Let's go for bodyweight training! In this article Pat from 4yourFitness shows his most effective training methods around bodyweight training.
Bodyweight training can produce much more than just a little sweat.
With the right training methods, you can specifically increase your strength and also your endurance, effectively reduce body fat and thus improve your fitness in the long term.
In this article I show you my top 10: The training methods that I would not want to miss after more than 4 years of bodyweight training and that guarantee success.
Let's get started!
Table of contents
Bodyweight training what?
Bodyweight training means as much as training with your own body weight.
This means that you don't need any additional weights for the workout, usually no additional equipment either, but simply train against gravity.
This is already one of the big advantages, which I would like to show you here in more detail:
- You are time independent.
No matter when you want to work out, you don't have to rely on gym opening hours when you're self-weight training. - You are location independent.
If you travel a lot, that's no problem. You always have your body with you ;-) - You are independent of the weather.
Quickly again go for a run outside when it's storming and snowing and already dark? Not such a good idea. With bodyweight training, you can increase your endurance at home. Researchers at Queen's University in Kingston, Canada, even proved it in this study. - It is free of charge.
You don't need a gym membership or expensive equipment for your home gym. All you need are a few everyday items. - You always train functionally as well.
With bodyweight training, you cannot train individual muscles, but always address entire muscle groups or kinetic chains. This is good, because you also need this interaction of your muscles in everyday life to move around healthily. In addition, you always challenge your core and have, so to speak, core training included.
Bodyweight training has many other benefits. Which are those, you can like read on my blog.
Adapt and take off with bodyweight training
In order for this workout to not only burn calories but also increase performance parameters like your strength or endurance, you need to ensure a few things:
- The exercises must be adapted to your performance level.
You do this through intensity techniques like leverage, unilateral exercises, range of motion, exercise speed and of course training methods. - Training methods must fit your goals.
If you want to lose fat, other methods have proven themselves than for muscle or strength building. There are also special recommendations for beginners. - You need to exercise regularly and stick with it for the long haul.
Regularly means at least twice a week for beginners, better three to four times - especially for advanced users. Even if you can already achieve measurable success after 2 to 4 weeks - that is really fast - you need to think a little further ahead for sustainable success and give yourself at least 12 weeks.
To help you get better, it's useful to know where you currently stand. What is your weight? What body fat percentage? What is your circumference? How many push-ups can you do? - These are all questions that can help you determine your current status.
So that you can then also reap successes, it has proven to have concrete goals in mind. In this article there are many good tips.
The best bodyweight training methods for beginners, muscle building and fat loss.
As already mentioned: Customization is king. ;-)
If you are still on Start you should pay attention to the Methods for beginners set. If you want to become stronger, strategies will help you to Muscle building. When you Break down fat take a closer look at the last training methods presented.
3 good training methods for beginners
For beginners, their body reacts even much faster and intense at Training stimuli. That's cool, but it also has its downside: If you want to tear everything down right at the start, you'll quickly find yourself injured and demotivated.
Therefore, here you will find 3 training methods that you can use in bodyweight training, even if you are new to it. Create your foundation this way.
Gentle strength (endurance) training
A training method that is especially recommended for beginners.
The good thing: If you are still a beginner, you will also with this method Strength gains and fat loss can realize.
In addition, the relatively high number of repetitions and the associated lower intensity give your passive structures time. Time for tendons, ligaments and your connective tissue to get used to the load and to be ready for higher tasks without risking injury.
How does gentle strength training work in practice?
Choose the exercise so that you can do 20 repetitions without rest. You should not go to muscle failure, but still have reserves for more repetitions (maximum 5).
Example push-ups: If you can only do 10 repetitions of the classic variation, you need to find an easier variation. In this case, simply increase the position of your hands until the intensity is right. For example, you can place your hands on a chair or table. This will reduce the weight on your arms and allow you to do more repetitions without pausing.
You can do 2 to maximum 3 sets of one exercise. You pause for 2-3 minutes per set. You can also combine different muscle groups (legs, core, pulling, pushing) and thus almost do without a set break. Choose 3 to 4 exercises per training session.
Don't despair if you still can't do many push-ups. How it works, you will learn in the Training guide for push ups.
Step intervals
A training method that you can already perform with little training experience is step intervals. You train your muscular endurance in particular. And you'll soon be able to do more repetitions of an exercise.
How do you implement step intervals in your training practice?
As the name suggests, this method is composed of an increasing number of repetitions combined with short rests.
Choose the difficulty of the exercise so that you can do about 10 to 15 repetitions without a break.
Then you start with just one repetition, pause briefly, and then do two repetitions. This is followed by another short rest, then 3 reps, rest, 4 reps, rest, 5 reps, and so on. When you get to the point where one more repetition would lead to muscle failure - meaning you can't get back up - you start counting backwards.
The breaks are based on the number of repetitions: the more repetitions, the longer the break. Your time limit per run: 7.5 minutes. When the time is up, you start the next exercise. If you are back at 1 before the time is up, you start a new level until the 7.5 minutes are up.
It is hard but effective. Do not do this method at the very beginning, but first start at least 2 weeks with strength endurance training as described above.
Then take best 3-4 exercises and start with your first step interval.
Classic strength training (overload method)
Classic strength training is primarily about realizing strength and muscle gains. As current research shows us, less than 15 repetitions are best for this - 8 to 12 repetitions are usually recommended.
How do you put that into practice?
You must first choose exercises of which you can do between 8 and 12 repetitions.
With this training method you go to muscle failure (at least in the last set). This means that you will not be able to do another repetition without a break. Then you take a set break of 2 to 3 minutes and do one or two more sets.
For example, if you can do 20 classic push-ups, you need to make the exercise a little more difficult. You do this by elevating your legs a bit (for example, by putting them on a step) and thus putting more weight on your arms. Then you would do 12 reps, pause for 2 minutes and then do the 2nd set. If you then only manage 10 reps, that's fine too. As a beginner 2 sets are enough in the beginning, later you can increase this to 3 or more sets.
3 strong training methods for muscle building
If you are actually interested in Increase muscle volume It is important to choose the right training methodology. It also depends on the number of repetitions and the chosen resistance, how effective your workout is.
In addition, however, your diet plays the main role: if you want to build muscle, you need to eat a little more than you consume. Also a sufficient Protein intake plays a key role. Your body has no other way to create new tissue.
Tip for all ladies: If you don't want to look bulky, you can still work out using these methods. They have proven to be very effective for a slim, toned body. The only thing you should pay attention to is your calorie intake: It should only be about as high as your daily consumption.
Interval sets for more muscles
Interval sets are a good way to increase your strength and muscle volume. They are similar in structure to classic strength training with the difference that rest and exercise time are related to each other.
What does that look like in practice?
You do an exercise with 6-12 repetitions and you should go to your limit. So if you would manage much more than 12 repetitions, you need to make the exercise more difficult.
After doing 6-12 repetitions of the first exercise, pause until 3 minutes are up. Then start the second set and pause again. The third set starts at minute 6.
This means that you do three sets for one exercise and take a total of 9 minutes to do it.
You can choose 3-4 exercises in total and work through them one after the other in this way.
Super sets for more muscle mass
Supersets are an advanced method that demands everything from your muscles because you combine two similar exercises into one superset.
With it, you can effectively increase your strength.
How do you put that into practice?
You choose 2 exercises that strengthen similar muscle groups: For example, push-ups and triceps press (what is triceps press, you can watch this video). Both strengthen triceps and chest in different degrees.
Then you do 1-5 repetitions of the more difficult exercise (in this case triceps press) and 6-12 repetitions of the easier one right after and without a break.
When you've done that, take a break for four minutes. Then you do another set of the same exercises. Then take a break again.
At minute 8, the next superset begins with two new exercises. You can do 3 to 4 supersets with one exercise pair each in a row.
Slimming sets to build muscle
The decreasing set works like this: You first take the difficult form of an exercise. Then you do 10 to 15 repetitions and should reach your limits - that is, until you can no longer get up. Then you make the exercise a little easier (choose a lower level) and do another set until muscle failure. Finally, you lighten up again (choose an even lower level) and go to muscle failure again. In total you do 3 sets of one exercise.
This training method is not suitable for all exercises without restrictions, as the resistance cannot be changed more or less continuously for all exercises. Alternatively, you can use the overload method or classic strength training.
How do you put that into practice?
Explained by the example of push-ups: You start with push-ups with elevated legs and do 12 repetitions, then you can't do any more. Then you switch to classic push-ups on the floor without a break and do as many repetitions as possible again.
Finally, change again and go, for example, with your hands on a chair to further facilitate the exercise and do again as many push-ups as possible. Then you take a break for 3 minutes and do another decreasing set. Then you move on to the next exercise.
In this video I'll show you how to do push-ups correctly and you'll be introduced to 10 different levels of difficulty.
4 effective training methods for fat loss
When we talk about fat loss, we must first clarify one thing: Even the best training methods won't help you if you don't create a calorie deficit through your diet. That is, you need to eat fewer calories than you consume to lose fat. The best way to do that is to eat a healthy, natural diet.
The following workout methods will help you achieve that calorie deficit because they use up a lot of calories in a little time, and they also affect your hormone levels in a way that makes it easier for you to lose fat.
High intensity sets (Tabata) to lose fat
The Tabata method is only for advanced users, because it works with the highest intensities. You increase not only your strength, but also your endurance and crank up your metabolism and thus also the fat loss properly.
How do you put that into practice?
Originally, the Tabata method was used in running or speed skating. Thereby you sprint 20 seconds and then pause for 10 seconds. Repeat this 8 times so that you only train for a total of 4 minutes (excluding warm-up). Then you can take a slightly longer break (a few minutes) and start one or two more of the intense runs.
But you can do this not only sprinting, but also all the Bodyweight exercises that work your whole body. The classic here are the Burpees (squat stretch jump with push-ups). You can also do squats with jumping, jumped lunges, etc.
The important thing is that you can keep the level high but constant for the 4 minutes and don't drop off sharply towards the end because you can't do any more. Then you have gone too high at the beginning.
Turbulence method helps to lose weight
The Turbulence method combines strength and cardio training.
After a Warm-up you start with a strengthening exercise that provokes a muscle growth stimulus (i.e. max. 8 repetitions with correspondingly high resistance and slow, controlled execution) - for example with a difficult bodyweight training exercise such as pistols (one-legged squats), one-hand push ups or handstand push ups (or adapted to your performance level also easier variations).
Then do a high-intensity cardio exercise, such as burpees or mountain climbers, for one minute. Then repeat for 20 to 30 minutes (set the time beforehand). Breaks are to be taken individually when you can't do any more. However, these are only short breaks to catch your breath.
How do you put that into practice?
Choose a strengthening exercise (for example, pull-ups) and a cardio exercise (for example, burpees). Then set your workout time, for example 20 minutes. Set a timer that you set to one minute. Then warm up well and start with the pull-ups (you do a maximum of 8).
After the last repetition, start the timer and do burpees for 1 minute. Then you take a few deep breaths and start with the 2nd round of pull-ups (again as many as you can do or max. 8 pieces), then again 1 minute burpees, etc.. Continue until the 20 minutes are up.
Exhausting? Yes! But extremely effective to lose fat.
Circuit intervals against excess pounds
Circuit intervals are a super training method if you have limited time to workout and want to burn maximum calories.
They work like this: You set yourself a fixed number of exercises and repetitions, as well as a fixed total time. Then you train through without a break (as far as possible). You only take a break if you need to catch your breath. However, there is no fixed break.
How do you put that into practice?
First, you determine the exercises. Ideally, there should be 3 to 5 different exercises. For example Pull-ups, Push-ups and Squats. Then you also set the number of repetitions, for example 5 pull-ups, 10 push-ups and 20 squats. Finally, you also set the exercise time. Since this training method is very intense - especially for your cardiovascular system - 10 to 25 minutes is enough. Then try to do as many rounds of the exercises as possible, not neglecting the technique of performing the exercises.
The Challenge Method for Weight Loss
The Challenge Method has become an indispensable part of bodyweight training, at least since the app Freeletics.
It is recommended especially for advanced users, because the mastery of the technique plays an important role even in fatigue conditions.
You can use them for fat loss, increasing the performance of the cardiovascular system, but also for strength gains. Of course, the decisive factor is the choice of exercises and the number of repetitions required.
How can you incorporate that into your training?
The Challenge Method is based on completing a certain number of exercises with a set number of repetitions (i.e., entire workouts) in the shortest amount of time possible using proper technique.
For example, I have included workouts in my bodyweight training plans that are built using the Challenge Method.
For example, the workout "Volcano" (it is included in the professional version). You must complete 3 rounds of 10 pull-ups, 20 shoulder presses (with legs elevated), 30 one-arm door pulls, 40 jackknives, 50 deep squats, and 60 seconds rest per round.4
And as quickly as possible. But with a good technique.
You choose your own breaks depending on how exhausted you are.
My conclusion:
With the right training methods - in this article I have presented a total of 10 of them - you will get a lot closer to your goal "dream body".
Now it's about, The right exercises for you and your performance level, to get started and to stick with it.
Give my top 10 a chance and incorporate them into your training! :-)
What else would interest me: Which of the presented training methods have you tried before? Do you have a favorite?
Patrick J. Bauer is the managing director of a sports association, sports scientist, certified nutrition trainer and family man. Pat loves bodyweight training and blogs with passion. With his Blog 4yourFitness it helps to get and stay fit.
Photos: 4yourFitness.com
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