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Muscle Building Bodyweight Workouts
Mike Thiga transformed himself from a scrawny 148 pounds
to a massive 187 pounds. In slightly less than 6 months,
he packed on 39 pounds of solid muscle, all without ever
lifting a weight or going to the gym.
Learn how he did it in The Muscle Experiment
Fitness Tips For 3/30/2016
Advanced Bodyweight Exercises
One of the benefits of using body weight exercises is that you don't
need a gym full of equipment to get the job done. And you can often
perform these exercises on the road as well, letting you stay in
shape wherever you go.
It's always good to have a few bodyweight exercises you can pull out
of your hat when you need them. And better yet, why not use the best
of the best try these advanced bodyweight exercises.
Super High Rep Full Squat
Squatting down with bodyweight is something most everyone can do
but can you do it 50 or 100 times? And with a full range of motion,
going super deep? And then top that by doing it for a second
straight set? Super high repetition squats will create a big burn
in your thighs and your lungs as well. Breath deep on each rep.
Single Leg Squat
The single leg squat is also a top way to work the lower body. You
can go with the pistol style (non-working leg held out straight in
front of you) or the rear-style, with the non-working leg propped up
on a bench via the trailing foot. Either of these will work fine,
and if you have performed some super high rep squats before this move
your legs will definitely be quaking. As with the high rep squat,
perform a deep bend.
Explosive Push Up
Push ups are great, but you can make them even better with a bigger
push. Explode your body off the ground, blasting it up as strong as
possible for each and every repetition. Get in several sets of 7
explosive reps per set.
X Push Up
Another style of the push up is the X push up, where you put your
hands out wide as well as you're your legs, forming an X shape. This
works not only the upper torso muscles but also the core very well.
Reverse Grip Pull ups with close hand position
This move is hard to do but really builds the biceps, brachialis and
the back. Grasp the chinning bar with your hands only 4 inches apart.
In a fairly rapid pace, pump out the pull ups and go all the way up,
and all the way down. It wont take long for this tough move to
exhaust your muscles.
This is an advanced movement and you want to make sure to get it
right. And that means exploding on the upward thrust portion of the
move. Don't drop explosively into the low point get there at a
moderate speed. But once you do get there, you explode out of the
bottom as hard as you can, thrusting your body up until your arms
are almost straight (leave a little play there to avoid injury). Do
this for rep after rep as many as you can perform explosively.
Then when the explosiveness is gone, quit until the next set.
For more information checkout The Lost Secrets Of Bodyweight Training
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Advanced Bodyweight Exercises
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.