Bodybuilding

How Good Are Bodyweight Exercises

Published

12 years ago

December 22, 2012

F Kyle

Bodybuilding is mostly composed form weight training. People who work hard in the gym use free weight training for better results possible. Free weight training usually includes exercises with dumbbells or barbells. However, there are many people who want to know the importance of bodyweight exercises for building muscle mass and their effectiveness. Bodyweight exercises are largely associated with other types of the sport like fitness, and less used in bodybuilding.

The truth of this matter is that bodyweight exercises can give you fastest results in terms of your muscle growth. Bodyweight exercises do not require any additional weight to be performed. From the technical point of view, they are quite easy to execute, are effective and available for all people who want at least to diversify their workout.

Bodybuilders who use their own body weight for core exercises know that they involve in work all group muscles at once and injury risk is quite lower than in other cases. There are no risks to fall weights you work with on you and to get you injured, even you fall yourself ( in these cases consequences are quite small).

The average men weigh in kilograms between 60 to 90. And this is not a small weight. All you have to do in case of bodyweight exercises is to learn to use this weight instead of free weights. This is another reason for including bodyweight exercises in a workout program since even you have not all condition for training or you can get to the gym you can choose to train at home or elsewhere. All you need you have with you, and this can be a great advantage.

The best bodyweight exercises are considered pull-ups/chin-ups, push-ups, squats, dips, calf raises and lunges. Since there can be other variation of these movements, we just mention that bodyweight exercise is any exercise that requires to move in space your torso with no other resistance than your own body.

You can consider bodyweight exercises if you want to achieve one of the following goals:

-Reach asymmetrical growth of your muscle groups;
-Develop general endurance and improve power performance;
-Get the hypertrophy of muscles in their natural geometry;
-Get rid of extra fat
-Get muscle definition.

This is not an exhaustive list of all good effects bodyweight training may have on our body. Along with these points, have to be mentioned bodyweight exercises have a great impact on increasing muscle strength and building muscle mass. They give best results as are involved in work all muscles fibers and use several stabilizer muscles too.

Let’s analyze further each of these bodyweight exercises, mentioned their specific and which group of muscles their work. Push-ups are at the top of the list since they are the most common among bodybuilders. And it’s absolutely right to be so since they offer a full-body workout beginning with abs to the gluteus muscles.

To do it you have to get into a prone position. Raise and lower your body using the arms, while keeping your back straight and toes touching the ground. There are many variations for this type of exercises. This one is the most simple and is best for beginners.

But once you get stronger, you can choose to do push-ups by placing the legs on the incline or even do them with a single arm. The push-ups are very effective in increasing strength of chest, shoulders and the triceps muscles of the upper arms.

Pull Ups:

Pull Ups

Pull-ups and chin-ups are great exercises for developing muscles of the upper back, such as rear deltoid, trapezius, erector spine and especially the latissimus dorsi. In the same way, they greatly work biceps, brachialis, and abdomen. To perform them you will need a bar.

If you are not in a gym and are going to use an improvised bar, make sure it is enough solid and secure to keep you safe while exercising. To do this exercise grab the bar with an overhand grip a bit wider than shoulder width. Pull your body up until your mouth reaches the bar level, or go even higher the level of your chin.

After this, slowly lower your body until you reach the starting position. This exercise has many variations too. Thus you can choose to do wide or narrow grips, changing leg position and others.

Dips:

Dips

Dips are great exercises for developing triceps, chest, and back muscles. You can do them on a simple bench or choose a special machine for this. To perform this exercises you will hang from a bar, keeping your arms straight and shoulders above the hand. Lower your body until the elbow creates a 90 degrees uncle and then raise it. As you get stronger you can choose do not bend your legs at 90 degrees, but to keep them stretched out in front of you.

Checkout Our Article:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Calf Raises:

Calf raises

Calf raises are best exercises for building and strengthen the muscle of the lower leg. They are performed in a standing position by trying to raise the heel as high as possible. To increase the level of difficulty, you can do it standing in one leg.

Lunges:

Lunges are is one of the most popular bodyweight exercises. It refers to exercises when a leg is positioned forward with knee bent, while the other leg is situated behind. This exercise can be performed in a wide variety, and it worth to try each of them as they provide different effects.

You can choose them with arms on the side, in front of you or crossed them on your chest. Have to be said that the ability for doing more complex movements comes with time, thus begin with the simplest one and go for more difficult once you get stronger.

Related Article:: Extreme Dumbbell Lunges Exercises

Squats:

Squats

The squats are very easy to do and maybe one of the most preferred by all the people, not only bodybuilders. During squats, exercises are usually worked legs and butt muscles. To do them, in a standing position, bent your legs at the knees and hips, and squats down keeping your back straight. Come back to the starter position and repeat the movement. If you are a beginner than opt for three sets of 10 repetitions.

There are many other exercises that can be included in bodyweight exercises. But crunches is the one that worth to be mentioned here. They are perfect for working abdominal muscles and can be done in a variety of ways. If you want to build muscle mass you have not to think that bodyweight exercises cannot help you with this task. The best method to add muscle mass is to increase the intensity of the workout.

Usually, you choose some exercises and do a number of reps for each of them. If you do supersets than you have to perform one more exercise designed for another group of muscles and do a certain amount of reps. Do it for 15 minutes. For example, you do 3-5 push-ups, then the same amount of pull-ups, then repeat them until you feel unable to do more.

After this increase the time of rest between sets. If you can not do supersets, just increase the rest time between sets to 10 seconds and keep doing them. Keep increasing the amount of rest between sets as necessary, until you finish those 15 minutes of training.

Must Read Our Article:: 9 Squats Variations For Bigger Muscles

Also, you can alter the speed of exercise execution, this being another trick for increasing training intensity. In order to increase the muscle mass, you can choose to do push-ups under different angles. Also, a big influence on building muscle mass has the diet. Make sure you follow a protein-rich diet, including supplements too.

Bodyweight Exercises:

Bodyweight Exercises

Bodyweight Exercises can be successfully used for increasing body strength too. For this purpose you have to do fewer reps but more difficult. How to do it? It is quite simple, choose to do a more difficult variation of bodyweight exercises like with one arm or one leg. Also, you can use some additional weight for more load.

What Not to Do in Case of Bodyweight Exercises?

If you want to make your bodyweight workout as effective as possible, then pay attention to the following details:

- Always make sure you are changing up your bodyweight exercises. Do not stick to a certain workout routine, and change your exercises, a number of reps once a week or two. It may be more simple for you to follow the same exercise program, but if you keep it unchanged more than two weeks than your body reaches that plateau and further no muscle grow will be seen.

- Do not too long pause between sets. Bodyweight exercise has proved to be more effective if the rest between sets is much shorter than other types of workouts. Thus, try to go through sets with minimal pause required.

-Listen to your body. If you feel a pain or uncomfortable to perform a kind of movement than is better to abandon. Your body gives your signals, and you have to listen to them. This will keep you free of any injury anytime.

As you see bodyweight exercises are very effective for building muscle mass and increasing muscle strength. Additionally, they are great for other purposes too like get rid of fat, get a symmetrical growth of the different group of muscles, get muscle definition and others.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.