Muscle building does not necessarily involve handling heavy loads. The weight to body weight is not always popular, especially in the weight room where practitioners train to always lift more weight, and yet, when practiced as part of a suitable program, she is very effective .
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So how to take muscle mass without using weight other than that of his body ? How to make bodybuilding exercises really effective body weight?
Bodybuilding at body weight: presentation
The principle
Bodybuilding is a type of bodybuilding that uses only the weight of the body . In this case, no external mass or machine use is required. Unlike methods using weights, it will focus the work on the number of repetitions that will be larger and on shorter rest periods.
Goals
This type of drive without external loads is particularly effective to increase explosiveness and tone .
Explosive
Strengthening body weight, by the speed and repetition of movement will promote the increase of the speed of muscle contraction and thus improve explosiveness . The fibers used in this type of drive are so-called fast type II fibers.
Tone
The movements made and the positions adopted will allow a gain in tone and muscular density . Support work will also be at the heart of an effective weight training program.
Why body weight training is not used much?
There is a tendency to think that body weight exercises can not progress and some practitioners may also blame this type of bodybuilding for the monotony of the programs.
Often, it seems easier to lift loads in the gym because bodybuilding requires more patience and learning.
Indeed, to practice it effectively , it is essential to master the basic movements and gradually increase the intensity.
Advantages
The advantage of this type of method is that it requires no material and can therefore easily be practiced anywhere, indoors or outdoors.
Strength training at body weight allows for much more gentle exercises for joints and more natural movements.
The positions of a program at body weight will require significant stability and optimal coordination to perform movements accurately.
Many muscles will simultaneously be in tension to allow the body to do the repetitions while keeping the balance, which will allow a significant gain in strength .
The inconvenients
To increase your muscle mass by concentrating only on work at body weight , you will need to be patient and know how to adapt the different exercises to progress.
Indeed, when using loads it is quite simple to change the weight session after session while in the context of weight training body weight, it will play on other factors: the speed of execution of the movements , the weight distribution of the body or the recovery time.
Methods to progress by muscling to body weight
You have understood: progress without using external loads is possible, but only if you train smartly.
After a certain stage, it is useless to multiply the repetitions of the movements to infinity. Go from 30 pumps to 50 pumps, then 50 to 100 pumps: this will not make you progress and the goal of a training is not to stretch in length but to climb in intensity .
Since you can not increase loads, you will need to vary other factors to increase the intensity of your bodybuilding session to body weight.
Improve muscle recovery
To progress without increasing the loads, you can play on the recovery time. To increase the intensity of your session, decrease the rest time between sets . Recovery is essential to transform physically.
Vary the speed of movement to body weight
Playing on the speed of movement is important to progress in your weight training sessions.
The eccentric force
In bodybuilding, one must be able to distinguish between concentric movements and eccentric movements .
In summary, the concentric movement corresponds to the muscular swelling and the eccentric phase , to its opposite: it is the moment when the muscle returns to its initial state .
Working on the eccentric is a good way to progress when you only practice weight training at body weight . The eccentric phase is often neglected and it is a mistake because it is at this time that the muscle is the strongest and to fully benefit from the efforts made, it is important that the eccentric movement is carried out with precision.
This also helps to increase the time under tension of the muscle. The ideal is therefore to perform the concentric movement quickly, explosively, and slow the eccentric movement to further fatigue the muscle.
The isometric
Isometry, the best known practice is that of cladding, also allows to add intensity to a movement. This amounts to staying frozen in the execution of a movement for a while.
For example, when performing a squat, you can add an isometric job by locking the position for several seconds. It also increases the stability and strength of the joints.
Body weight distribution
To increase the difficulty of movement, you can also vary the weight distribution of your body by reducing or elevating your support area . This will increase the weight that will be supported by the muscles that will be under tension during movement.
The principle is simple: the more you reduce your area of support, the more you intensify the exercise . For example, you can realize a pump with one hand and you will immediately notice the extra effort required by such a movement.
In the same way, try to make a squat on one leg. The exercise increases in intensity because the weight of the body is doubled on one leg.
Leverage also allows you to raise the level of complexity of basic moves. A pump with raised feet requires a lot more force than a conventional pump because the weight of the body is focused on the front.
Add ballast
To add difficulty to your exercises, you can simply use ballast (weighted vest, weighted belt, elastic bands ...) This will make your bodybuilding session more effective body weight.
Effective exercises at the weight of the body
Now that you know the different levers to add intensity to your exercises, here are the most popular basic movements for weight training at body weight.
The pumps
Pumps, also called "push-ups" are essential exercises. They make it possible to work all the muscles of the bust and the upper limbs and to develop the deep abdominal muscles.
By varying the position of the hands and feet and gradually reducing the areas of support, you can intensify the work and progress.
The dips
Dips or repulsions at parallel bars are a particularly effective exercise in bodybuilding.
They allow a significant gain of muscular mass on the upper part of the body and in particular on triceps and pecs. To intensify this exercise, you can add ballast.
Sheathing
Sheathing is a work in isometry that helps strengthen the stabilizing muscles and work on the entire abdominal belt.
Facial cladding, in other words "the board" is one of the most popular forms. Another variant, the elevation casing of the pelvis, makes it possible to solicit the muscles of the gluteus maximus and the hamstrings. To help you physically transform,
To increase the effort, you can reduce the support areas by doing work with a raised leg for example.
Tractions
The tractions are ideal as supplements of the pumps because they allow to work the antagonistic muscles and thus develop the muscular mass in its entirety.
Squats
Squat is one of the main exercises of weight training at body weight . It allows to work the lower limbs and is accessible to all, even to beginners. A more intense version of the squat is the squat jumped: it will be necessary to make a jump during the ascent.
You can vary the complexity of the exercise in different ways: work more slowly on eccentric movement or for advanced levels, the "squat pistol": the squat on one leg. Finally, I invite you to read:
Burpees
The burpee is a very popular movement, also accessible to beginners and whose execution is quite simple to master. It can work both the upper and lower body. To intensify the burpee, it is quite common to add a pump to the ground.
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