There are two ways to excel with bodyweight training: exercises and training techniques. You can find exercises all over the internet. Go to YouTube, and you’ll find tons and tons of exercise videos. Search for pushup, pullup, and bodyweight squat variations, specifically.
What you need to know is high intensity training methods. And that’s what you’ll get with this post:
Method #1: Circuit Training
Circuit training is where you choose four or more exercises and perform them back to back with little no rest in between sets. Try to choose one pushup variation, one pullup variation, one bodyweight squat variation, and one abdominal exercise.
Method #2: Interval Training
Interval Training is where you choose a short time frame, anywhere from 20 to 60 seconds, and perform an exercise at a high intensity level. Alternate these short sessions with periods of low intensity. So for example if you chose a 30 second work interval, you would choose a 10-20 second rest interval.
Method #3: Trisets
Trisets are where you choose three exercises and perform them back to back with little to no rest in between sets. You can perform three different exercises targeting different muscle groups, or choose three exercises targeting the same muscle group.
Method #4: Ascending Repetitions
After each round or set of an exercise, the repetitions go up. For example, if you were doing a pushup workout, the rep scheme may be something like 10-20-30 repetitions. With this training method, you want to start off with a number that you can perform easily.
Method #5: Super Sets
Supersets are where you choose two exercises and perform them back to back with little or no rest in between sets. You can choose two separate exercises targeting different muscle groups, or choose two exercises targeting the same muscle group.
Method #6: Descending Repetitions
This is the opposite of ascending repetitions. Gradually lower the amount of repetitions performed after each set. For this technique to work, the first set has to have repetitions that are much higher than what you are used to. As the workout progresses, you will still be tired on the last set, since your body will still be trying to recover from that first brutal set.
Method #7: Ladder Training
With ladder training, you start off with a low repetition for one exercise, then gradually add repetitions until you are unable to perform any more repetitions. Then you either start back from the bottom, or call it a day. An example workout would be starting off with 10 pushups, and adding 2 repetitions each time until you reach failure.
Method #8: PHA
Peripheral Heart Action, or PHA is a technique where you choose one upper body exercise and one lower body exercise and perform them back to back with little to no exercise between each set. This is very similar to supersets, but it is called PHA only if you perform one upper body and one lower body exercise back to back.
Method #9: Inverse Pyramid
With Inverse Pyramids, you combine Ascending and Descending Pyramid schemes. Choose two exercises, and follow an Ascending scheme with the first exercise and a descending scheme with the second exercise. This creates a complete randomized workout and shocks your body into maximum intensity.
Method #10: Up and Down Pyramids
Start off with a low repetition of an exercise, and add repetitions after each round for a set number of rounds. Once you hit the top repetitions, go back down the pyramid back to the repetition level you started from. For example, a pushup workout make look like this: 10-15-20-25-30-25-20-15-10 repetitions.
If you want more information on specific exercises and training programs using your bodyweight, then check out my free training manual at ShahTraining.com