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13

Here's a few links to some great body-weight exercises that I use regularly: Beginner Body Weight Workout Advanced Body Weight Workout Prison Workout


9

I have to disagree with Christopher Bibbs assertion that you are limited to the same weight by performing bodyweight only exercises. It is not how much weight in total that you have at your disposal but rather how much force you are able exert on particularly groups of muscles that will determine how close to maximal a loading you can apply to them. There ...


5

You're not going to like this answer, but it's a simple one. If you want to increase your bench and squat, you need to bench and squat more. That's all there is to it. Using a muscle makes it stronger. Now, if just doing more reps of Bench Press and Squat is boring, you can switch it up: incline bench press, one-legged squats, etc. But to make a muscle group ...


4

Look into Pavel Tsatsouline's The Naked Warrior. In a nutshell, he recommends one-legged squats and one-armed pushups, with full body tension. He discusses proper technique and discusses alterations to make them easier or harder. Also googling Prisoner Workout might find you some interesting links.


4

Joey Atlas's Ultimate Leg, Butt, Hip and Thigh workout is good and doesn't require any equipment, but obviously only targets those areas. P90X is my favorite home workout routine, and it comes with 15+ workouts, many of which don't require equipment (those that do only require hand weights or bands).


4

I've been practicing You Are Your Own Gym (YAYOG) by Mark Lauren for 3 weeks. I've never been fitter. Your problem was similar to mine. It took me for more than 10 years to get this solution. I joined a fitness club long time ago but I hardly could practice at my club because I traveled a lot. I became sedentary for a long time (my obese weight record was ...


3

Best results for improving your bench and squat are to bench and squat heavy. It sounds, however, like you want to improve your barbell bench and squat strength by using bodyweight methods. This will be difficult. Here's what I would try: Get good at pistols. As soon as you can do five in a row, add weight. Anything you can hold in your hands will work. ...


3

It sounds like your recovery is suffering. I highly recommend reading Practical Programming for Strength Training by Dr. Kilgore and Mark Rippetoe. The information on energy systems, stress and recovery is very useful to help understand what is going on. So first some high points: A calorie deficit alone (diet) is enough to cause many people to be ...


3

The basic building blocks of all successful exercise regimens will require a decent understanding of Selye's General Adaptation Syndrome. The initial theory has been expanded to include a two-factor conceptual model of adaptation syndrome: You need stress sufficient to disrupt homeostasis (the current level of adaptation) You need rest sufficient to allow ...


3

You cannot expect to see muscle mass or strength gains if you repeatedly do the same exercises with the same weight (in your case, bodyweight). At best you'll see a change in the ratio of slow-twitch to fast-twitch fibers for an improvement in endurance. Looking at recent ACSM guidelines, in order to see gains you'll need exercises that can take you to ...


3

Take a look at FitDeck (www.fitdeck.com) - basically playing card exercises used/developed by the Navy Seals. You may also want to look into Tabat interval training - some of the most intense/quick routines developed to build indurance and strength (4 exercises, each of which you do 8 x 20 seconds sets of with 10 second rest periods - sounds easy until you ...


3

I recommend push ups and crunches. 100 push up is a really popular workout for short period of time. One Hundred PUshups my man, give Plyometrics a good try it will not dissapoint you =) . i am not sure if this is considered spam but here is a simple 15 min workout link Plyo Please let me know after Plyometric what you think about working out HARD please ...


3

I also have Erb's Palsey in my left shoulder/neck. I am now almost 20, and I have had therapy and tests done up until I was 12, when I moved away from my therapist I never was able to continue occupational therapy. Some of the things that helped me the most were wall push-ups, and a thing called 'superman' which you lay on your stomach, put your arms as ...


2

Based on the comments you added regarding the price of gym memberships in your area and the reasons why you don't want to buy a set o weights, I strongly suggest that you get a pair of adjustable dumbbells such a the bowflex or nautilus ones. They will cost you a few hundred dollars but will last you for a lifetime. Very compact and convenient for extremely ...


2

Reverse push ups: Get between two chairs and put your elbows on them with your back towards the floor (You should be looking at the ceiling ). Hold your body stiff like a plank, press your elbows into the chairs as you contract your traps. Relax letting your torso drop as low as you can and get your back as round as you can without falling off the chairs.


2

The traps can be a bit hard to hit with bodyweight only, but handstands, handstand walks, handstand push-ups, pull-ups, and levers all use them in supporting roles. If you don't have barbells but have access to other heavy objects - sandbags, kegs, stones, tires - any motion where you press/hold something overhead (press, push press, jerk, overhead squat) or ...


2

If you want to build overall strength and gain muscle, you need to train the LEGS. Why? They are your biggest and strongest muscles, and many exercises involving the legs will recruit a variety of secondary muscles as well. You want intense/heavy compound exercises that will increase your testosterone levels, which is, in the simplest of terms, your body's ...


1

You should add Pullups/chinups into your routine as well as one-leg squats to balance your workouts to hit each body part. There are ways to add resistance to you workout without weights. You could try adding intentional resistance by contracting the muscles (squeeze the contractions at the weak points), or by using resistance bands, for instance.


1

If you're trying to gain mass, look at your calorie intake. You're probably not eating enough. An increase of about 500 calories/day is the number I hear most often, but you'll want to figure out what you're currently taking in vs burning each day and go from there. Also, Added benefit: Increased caloric intake translates to increased weight, which ...


1

Inverted shrugs are the way to go in my opinion. Please notiche that they are bodyweight, but they are not equipment free, though. You have to build a TRX-like device (I did with less than 10 euros) and find a place to hang, so it's impractical if you're looking for something to do with nothing more than your own body. If you want to ditch the gym and have ...


1

Probably a bit late for this, but if you lie back on a bed with your head hanging off the edge and move it forward/backward, twist left to right and touch each ear to your shoulder it can be a pretty effective exercise. other than that, neck bridging is the only one i've heard of, but it's a bit high level (good chance of injury if you're not strong enough) ...



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