How to build muscle by exercising with a body weight

Here are seven rules of Kavadlo Danny (Danny Kavadlo), a famous athlete kalisteniki and author of the book "Pure strength without exercise machines, diet and stimulants." These tips will help you to increase the impact of their workouts and pump body without any additional equipment.

Rule 1. increase the load

All bodybuilders gradually increase the load to the muscles continued to grow. When you use an external resistance, it requires imagination and creativity. You just need to add weight to the bar, take a dumbbell or weight heavier.

For those who are engaged with their own weight, it is a bit more complicated. Since you can not instantly increase the mass of your body, you have to change the exercise itself. Here are some options:

1. Increase the difficulty of the exercises. Push-ups with your feet on a hill can be replaced by push-ups in a handstand. There is always a more complex version of the exercise.
2. Increase the final load on the limb. Replace the attacks on squats on one leg. The load on the leg increase.
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3. Increase range of motion. If you have a good pull-up to the chin, try to pull up to your chest.

Rule 2. Use the average number of repetitions

The training on the absolute power is applied a small amount of reps with a heavy load. This means that you need to pick up such a complex version of the exercise, to make it no more than five times in the approach.

If it comes to bodybuilding bodyweight, you need more repetitions. Danny Kavadlo advises using 8-12 repetitions with 60-80% of maximum odnopovtornogo. It is important that the last repetition in the approach to give you really hard. This will increase the damage to the muscle fibers, which will launch the mechanism of muscle hypertrophy.

It seems that to determine the percentage of the maximum load on the bar so hard. In fact it is not. Just choose the difficulty with which you can do the exercise only 8-12 times, while maintaining proper technique. This will be 60-80% of your maximum odnopovtornogo.

If you can do the exercise 20 times, it's time to complicate it. If, on the contrary, after three reps begins to suffer appliances, choose the easier option.

Rule 3. Separate load

Most of the exercises kalisteniki at the same time use all the muscle groups. This is great if you just want to keep yourself in shape and to develop functional strength, but can prevent, if your goal - to build muscle.

So that the muscles grow, you have to load them better. To do this exercise well suited to work on specific muscle groups or bodybuilding splits.

Here are two classic split:

1. Upper body / lower body.
2. Push / pull / legs.

If you use the first split, everything is simple: when you train legs, arms resting, and vice versa. The second classic Split you separate train chest and triceps push-ups a day, back and biceps - on the day of pull-ups, leg - the third day. During this time, your muscles just have time to recover.

Rule 4. Do not be afraid to gain weight

For muscle recruitment you need to increase your calorie intake. But be prepared for the fact that together with the muscles you type and fat.

Of course, each person has his particular physiology, but gain lean muscle mass without some fat is unrealistic. That's why people are first gaining muscle mass, and then rounded up fat. You can not do it at the same time, so build their diet depending on what you are doing at the moment - type in muscle mass or dry off.

Accept the fact that the appearance of your body dry relief may be slightly worse when you're on weight. Just remember that you are doing it for muscle building. When you change your diet, fat is gone, and muscle mass will be.

Rule 5. Use a creative approach to the classics

By Danny Kavadlo once I asked a young vorkauter mišo cebalo Alex (Alex Ceban). He was a purist in training on kalistenike and preparing for his first bodybuilding competition, using only the weight of his body.

Alex could execute any element - from push-ups on one hand to squat on one leg, but he did not know enough about the isolated training. He appealed to Kavadlo to learn the most effective exercises with its own weight, which will help to work out the trapeze.

Danny Kavadlo advised him to perform a modified version of push-ups handstand. So that more use is a trapezoid, he offered to put his hands on high abutments. This has helped to increase the range of motion and shift the burden to the deltas on the trapeze. He also advised a wide grip pull-ups for your head.

Using only your body weight, Alex prepared for the competition and took first place at WNBF Amateur Men's Physique.

As you can see, bodyweight training is enough to unleash the potential of your body. Stay creative, then you will always be able to load more than the desired muscle groups.

Rule 6. Training should be heavy

This is the most important rule in the list. Without hard work there will be results. If you do not feel stress during the workout, which means you have mercy on yourself.

You should not just perform some movements and efforts and wasting their time. Only intensive and regular exercise combined with proper nutrition to help you achieve your goals.