Good T-nation article on body weight training

[Phate89]

TESTOSTERONE NATION - The Importance of Bodyweight Training

Push-up Guys
Goal 1: Standard Push-up 30 Reps
Goal 2: Feet elevated 30 Reps
Goal 3: Extended range of motion (ROM) 30 Reps
Goal 4: Feet elevated with extended ROM 30 Reps
Goal 5: Standard push-up with external weight 30 Reps
Goal 6: Repeat Goals 2-5 with external weight

Inverted Row
Goal 1: Incline (Head higher than feet)
Goal 2: Horizontal (Head level with feet)
Goal 3: Horizontal with rotating handles
Goal 4: Add external weight

Pull-up
Goal 1: Assisted (Lift less than bodyweight) 10 Reps
Goal 2: Pull-up with bodyweight 10 Reps
Goal 3: Pull-up with external weight 10 Reps
Goal 4: Add reps without external weight 20 Reps
Goal 5: Add reps with external weight 15 Reps
Goal 6: Progress with weight and/or reps

Handstand Push-up
Goal 1: Learn technique, perform one rep
Goal 2: Add reps
Goal 3: Extended ROM
Goal 4: Add reps with extended ROM

Squat
Goal 1: Bodyweight squat 40 Reps
Goal 2: Dumbbell squat 40 Reps
Goal 3: Goblet squat 40 Reps
Goal 4: Add reps to bodyweight squat 50 Reps
Goal 5: One-leg squat 6 Reps
Goal 6: One-leg squat with added weight

Split Squat
Goal 1: Split squat 20 Reps per leg
Goal 2: Bulgarian squat 20 Reps per leg
Goal 3: Add reps to split squat 40 Reps per leg
Goal 4: Add reps to Bulgarian squat 40 Reps per leg
Goal 5: Lunge 20 Reps per leg
Goal 6: Add reps to lunge 40 Reps per leg
Goal 7: Add external weight to each movement

Calf Raise
Goal 1: Calf raise with two legs 20 Reps
Goal 2: Calf raise with one leg 20 Reps
Goal 3: Calf raise with two legs, series* 36 Reps
Goal 4: Add reps to calf raise with one leg 30 Reps
Goal 5: Add reps to calf raise with two legs

 

[Chillen]

Thanks for taking the time to post the article, Phate. Very beneficial.

Feed your brain, baby! You will never regret it.


Best regards,

Chillen

 

[Karky]

I was actually kinda disappointed about that article. I was really expecting some cool BW exercises, but it was just a few words and then outlining a progression

 

[Phate89]

I was actually kinda disappointed about that article. I was really expecting some cool BW exercises, but it was just a few words and then outlining a progression

I liked the article mainly because of the charts and how it shows how to progress. Might just start a day just for doing BW exercises.

 

[Themaster]

Is this just a way of how you should progress with these exercises?

 

[Phate89]

Is this just a way of how you should progress with these exercises?

Yep.......