Finally, your chest is getting an additional 30 seconds rest after the pullups. So, you're getting a total of 120 seconds rest per muscle group, which means you'll be stronger and be able to perform more difficult movements. This, of course, means you'll pack on even more muscle mass. Go back to pushups. A well designed bodyweight exercise program is one of your best weapons in the fight to improve fitness, burn off unwanted fat and build a strong, attractive physique. Using your own bodyweight for self improvement is one of the proven training methods that never goes out of style. However, there are a few things you should avoid if you want to get the most from your bodyweight training.
- Concentric - Rising portion of the movement (example: pulling yourself during a pullup)
- Pushups, 10 reps
- Rest 30 seconds
- Pullups, 3x5, 60 seconds rest between each set
- Pullups, 5 reps
- Pull ups
- Eccentric - Lowering portion of the movement (example: lowering yourself during a pushup)
Check out this article for pull up variations for beginners. Handstand push ups require a tremendous amount of triceps strength just to be able to even attempt them. Master even the beginner version of these and your triceps will be loads stronger than any average gym-goer. Face a wall in a standing position. Not only will this improve performance for real world challenges, but it builds great looking bodies as well. To better prepare you for the challenges of bodyweight and dumbbell workouts, your body will shed that ugly fat, build athletic muscle and improve cardiorespiratory endurance. So, if you're looking for the "best" workout, look no further than bodyweight calisthenics and dumbbell workouts.
Do it: Get in front of a sturdy bench or some stairs and perform box jumps as you normally would. Do it: Elevated push ups can be done on just about any raised surface — use your couch, a chair, a bench… the list is endless. The higher the surface, the harder these will be. Do it: Benches or stairs are easy substitutions for step ups. The higher the step, the harder the exercise will be. But one book a Navy Seal training manual talks about how every Friday they would have to do 1x100 of this brutal exercise. And how the Seals hated it, I read this many years ago when I was just making a transition from weight training to bodyweight training. I thought how hard could it be,
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Hang from a pull up bar with your elbows slightly bent and shoulders pulled down, palms facing away from you. Keeping your chest up and your shoulders back, squeeze your glutes and slightly cross your feet. Pull yourself up so that your chin rests over the bar, then lower down and repeat. Years ago I was an upper body trainer thinking training legs would make me slower, I was wrong. However, training with heavy squats, dead lifts and power cleans never equaled speed it actually seem to slow me down my legs actually felt heavier from the slow training. The reason I was slower is because the squat, dead lift are traditionally slow-moving exercises.