Okay, so now that we've gone over the necessary theory, and building muscle in good dieting, let's take a look at the actual workout you will be doing. The great thing about bodyweight workouts is that they require no equipment, except maybe the optional pull up bar, which means that you can do them anywhere, anytime, not only at home, but also when you're traveling, and you don't want to sign up for a gym. To recap what we have learned so far, let's quickly take a look at the muscle building formula. You know that in order to build muscle you need to train provide your body with enough energy slash calories and rest. Within this equation, your training acts as the trigger that signals your body to grow muscle. When working out you put your body in an environment that it's not used to.

When following the right workout plan, your body will want to adapt to this new environment by building more muscle. Our bodies are designed to do this because the ability to adapt to changing environments What has kept our species alive throughout history. Now, when you want to continue to build muscle over longer periods of time, you need to keep forcing your body to adapt to new stress levels. This is done through progressive overload, which translates to increasing the tension placed on your muscles over time. In bodyweight exercises where you can just add weight to the bar. You apply progressive overload by starting out with a simple exercise and then gradually switching to a more difficult variation of that exercise.

For example, if you start out by doing knee push ups, let's say you can do eight new push ups. Then First you want to focus on increasing your repetitions. Throughout the next workouts, you try to always do a few more reps each set. This will already force a muscle to grow however, the effect diminishes, the higher you go and rep count. So once you reach a certain number of repetitions, around 15 to 20, you switch to normal push Since there are more difficult than need pushups, your rep count will drop. How much depends on the exercise.

Sometimes you'll be able to do almost as many as before, and sometimes you can't even do half. Now that you're doing normal push ups. The next step is again focusing on bringing up your rep count to 1520 reps before you change to a more difficult variation. For example, the 100 push up or normal push ups with weights on your back. Now that we've done the short recap, let's take a look at the actual workout you will be doing. A good beginner workout needs to be designed to follow the rules of muscle building.

While giving you the opportunity to progress over time. I advise you to follow an upper lower body workout split training four days a week. This might seem like a lot, but keep in mind that each workout shouldn't take longer than 30 to 40 minutes. That's two and a half hours per week, which is really nothing you If you think about how much time we spend in front of the computer or TV every day, the first and third workout day will consist of an upper body workout routine. Depending on your strength level, you start by doing three sets of push ups, or three sets of knee push ups, followed by three sets of pike push ups. If you can't do the pike pushup, put your hands on an elevated surface.

This makes the exercise a lot easier. Next, you do three sets of bench dips, which is a great way to train your triceps. This is followed by three sets of chin ups, most beginners have problems with the normal Chinna. So you might want to start with the underhand grip body row. Instead, you finish the workout by doing three sets of Superman's please watch the exercise videos to make sure you use correct form at all times. The second and the fourth workout day consists of a lower body workout routine.

Start by doing four sets of squats followed by three sets of lines. lunges. Next you do three sets of the glute bridge and two sets of AB crunches, followed by two sets of twisting crunches. You finish the workout by doing two sets of the air bike. Again, please watch the exercise videos to make sure you use correct form. Here's some things to keep in mind during the workout, I want you to do all sets one rep short of failure.

This is where the sweet spot lies between going all out and not placing enough tension on the muscle to trigger growth. If you train to failure on all sets, you risk losing strength for the following exercises. That means you don't have to go all out, but you should come close. Finding this point can be a little tricky, but it becomes easier as you work out more often. In terms of rest, I want you to take a one to two minute break between sets and two to three between exercises. As a rule of thumb, the heavier the exercise, the longer you should Resting between sets.

Before lighter exercises like the ones targeting your abs, or Superman's one minute should be enough. We've already covered the optimal method of progression before. But here's an example of what it would look like apply to this workout. Start with an exercise that you feel comfortable with and which you can do with perfect form. Once you can do 20 reps on all sets of an exercise, switch to a more difficult variation. If you feel that 20 reps is a little too high, you can also try switching at 15 reps. Now over the course of the next few workouts, focus on bringing up your rep count to 20 again, before switching to a more difficult variation.

In the case of the upper body routine, let's suppose you start by doing push ups and can do 20 of them on each set. to progress you either advanced the one hand and push up or do the exercise wearing a backpack with a few water bottles inside the same room. applies to the pike pushup. Once you can do 20 of them on each set increased difficulty by putting your feet on an elevated surface instead of the floor, you will really feel the difference in your shoulders. In the case of bench dips, you know want to do the normal depth instead, which you can do between two chairs, or try to find a park or playground with parallel bars. If you want to advance from chin ups, try the pull ups instead, the wider grip will make the exercise more difficult.

As for Superman's, in theory, you could add some weight to your feet or hands, but you can also leave everything as is because in this workout, they're meant as a finishing exercise where progression is not the focus. Variations for the lower body routine are basically the same. instead of the normal squat, you now do pistol squats, which are done on one foot or weighted squats again with a backpack. In the case of lunges I also recommend wearing a bag Peck, but there are literally dozens of lunges variations to be found online. As for the glute bridge, you increase tension by using just one leg at a time now, instead of the crunch and twisting crunch, you can try hanging leg raises and hanging oblique Leg Raises, which are both done hanging from a pull up bar. And just like the Superman's, I would stay with the normal airbag as a finishing exercise.