Some people don’t like exercising in a gym, some people don’t have a gym close to home. And in extreme cases, some people simply do not have the disposable income to join a gym.
Consequently, body weight modalities are increasingly attractive for an ever increasing sector of the population.
The main issues with body weight exercise is that adaptation can creep up on you very quickly. This happens because you are limited by the weight of your body in terms of resistance.
So here is how to make sure you body weight workouts aren’t limiting your potential:
1. Slow down the speed of your repetitions: If you are used to doing repetitions at a regular pace, slow down and feel the intense burn. By slowing down the speed, you will pace greater tension on the muscle for a longer period of time.
2. Truncate your rest periods: By truncating, or reducing your rest periods, you will prevent your muscles from fully recovering in between exercises. This will stress them to a further degree and get you better results.
3. Experiment with back to back sets: Back to back sets involve doing one exercise immediately after another without any rest in between. By doing this, you are working more muscle mass per unit of time and also reducing total time under rest.
4. Go half way: Once you have completely exhausted a muscle during a given exercise, keep on going, but only go half way. This will allow you to squeeze out a couple more repetitions before having to stop. And this is a great way to get great results.
5. Forcefully contract the muscle: Practice contracting the muscle towards the end of each exercise movement. Doing so will allow your nervous system to do a better job at activating the right muscles at the right time.
Alright, now you have some great techniques for increasing the effectiveness of your body weight workouts. Now just make sure you act on this information now, not later. Because later usually never comes!
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