Bodyweight training program for men

General principles

Often we are mentally prepared to exercise regularly and with high loads, imagining how this will happen. But in reality, good intentions crumble, at best, after several training sessions, and at worst, they remain thought forms forever. Thus, the key point of training, especially at home, is the internal attitude towards training. And if this is the case, then certain advantages of training at home without the use of exercise equipment and treadmills can be:

• Accessibility, since it is enough to have your own body and it is desirable to have dumbbells or a barbell.
• Select exercises based on your physical condition.
• Independent choice of training location: at home or outdoors;
• Choose the time for classes based on your schedule and lifestyle.

Such training is quite effective and gives good results with sufficient regularity. The main thing is to accurately select the load, its intensity and execution technique. You should also remember that bodyweight training programs should be structured in such a way that all muscles are involved. At the same time, it is not necessary to use all types of exercises in one workout. You can distribute the cycle of classes in such a way that on one day the muscles of the legs, back and neck work, on the other – the abs, buttocks and arms. And thus, alternating the load, all muscle groups will work and take on the necessary forms.

High results at low cost

Strength exercises with your own weight help develop endurance, help grow muscle mass, and also create a slim figure by eliminating fat deposits. Thus, without leaving home, you can lose excess weight, gain muscle growth and maintain the results for a long time, always remaining healthy and beautiful.

First you need to decide on the purpose of the training, depending on which the exercises with a certain load will be formed. It should be remembered that each lesson should begin with a 10-minute warm-up.

Bodybuilding exercises for home[edit | edit code]

Before you start exercising, we recommend that you read the article: Bodybuilding at home, which discusses in detail the organization of bodybuilding training at home, as well as the article: home gym and exercise equipment for home.

In this article, we tried to present the most effective bodybuilding exercises that can be performed at home without additional equipment and exercise equipment. The program is designed in such a way that all major muscle groups are involved, so it can be used as the basis for all your exercises at home. Some exercises require parallel bars and a horizontal bar, which are available in almost every yard or school stadium.

In addition, you can use any available loads: backpack, bags, buckets, metal objects, and so on. Some will laugh at this, but many professional athletes who categorically do not accept training in gyms can subscribe to this. Almost 90% of all bodybuilding exercises can be fully imitated at home or in the yard.

There are several areas that involve the use of improvised weights as weights, for example, dinosaur training, the progenitor of which is Brooks Kubik, a national champion in the bench press and the author of many articles published in the best magazines on strength training. In addition, such areas as Strongman events and Odd lifts are widely known.

Bodyweight workouts for men

The bodyweight training program for men is designed to correctly perform the complex, with exercises that simultaneously train several areas of the body. In this case, it is important to take into account correct breathing and time for a break, since increased physical activity has a detrimental effect on the body’s resources, depleting them.

Bodyweight exercises include:

1. A quick run. 15 minutes is enough.
2. 15 squats, 3 sets.
3. 12 lunges on each leg, 3 sets with a break of 30 seconds.
4. Plank. You can start from 1 minute a day and work your way up to 5 minutes.

Exercises should be gradually supplemented in order to increase the load:

• 8 lifts on the bar, 2 sets each;
• 10 push-ups, 3 sets each;
• 10 squats with a straight back, 3 sets;
• 8 triceps push-ups, 3 sets each.
• 6 push-ups on one arm, 2 sets each;

Push-ups

Push-ups are very effective as they help work the triceps, pectoral and deltoid muscles. To increase the load, it is advisable to use chairs, stacks of books or bars.

In order to pump up your abdominal muscles, you can use leg raises while hanging on the bar.

It is best to train your back using parallel bars and horizontal bars. It is also important to remember about squats. To increase the load, you should perform squats on one leg, as this is comparable to a squat exercise with a barbell, the weight of which is equal to the weight of the trainee. However, the latter has its pros and cons. When exercising with a barbell, the load is placed on the spine and for those who have a bad back, such exercises are very difficult to perform. When doing squats on one leg, the load mainly goes to the quadriceps and gluteus maximus muscles. This exercise also uses the thigh biceps, calf muscles, abs and back. The leg that is raised during squats engages the quadriceps, pectineus and sartorius muscles. It should be remembered that this exercise is contraindicated for knee problems.

A set of classes for men may include:

1. Dips . You need to lower yourself to the lowest point, staying in this position for a few seconds, then pull yourself up. The grip width for this exercise should correspond to the length of the shoulders or slightly exceed it. You can also do push-ups on books, placing a stack of them under each hand. In this case, it is important to go down as much as possible and feel the stretch of the pectoral muscles, which are actively working in the exercise. You need to perform 12 such push-ups and do 4 sets.
2. Squats . They stimulate the development of the gluteal muscles and train the hamstrings. In addition, such exercises help pump up the quadriceps and acquire elastic forms. You need to squat 30 times and do 2 approaches.
3. Pull-ups on the bar . They strengthen the entire body and activate the development of most of the muscles of the back, arms, and forearm. The load is distributed by the width of the grip: the narrower it is, the better the center of the back and arms works. The exercise should be performed slowly to feel all the muscles working. It will be enough to do 10 pull-ups, 4 sets each.
4. Handstand push-up . Performed against a wall with your feet resting on the wall. It is very heavy, but great for muscle development.
5. Bridge . We advise you to include this exercise, as it promotes the work of back extensors, lumbar muscles and the back of the thigh.

Grip strength is also important for men. It depends on the strength of the tendons of the forearms, muscles, ligaments in the hands and fingers. Developing grip strength depends on bodyweight training loads , which include:

• Exercises with tennis balls that are squeezed in your hands.
• rope exercise without using legs;
• the use of hand expanders that develop the hands;
• holding the barbell plates by the edge;
• hanging on the horizontal bar;
• holding your own weight using a “pinch” while hanging on a board.

Such training should be carried out no more than once a week to allow small muscles, ligaments and tendons to recover.

Male workout with equipment

Are exercises without exercise equipment already easy? Congratulations! So, it’s time for you to worry about buying equipment. The ideal basic set for guys who dream of a muscular body includes:

• barbell and/or dumbbells;
• pull-up bar;
• expander;
• weights for legs.

Advice! It’s better to buy collapsible dumbbells with several discs - this way you can gradually increase the load without spending money on new equipment.

If the use of a barbell and weights usually does not raise questions, then not everyone knows how to work with an expander. Try a couple of basic exercises that will help pump up the muscles of your back and arms:

• Vertical traction. This exercise is performed in exactly the same way as pulling a block on a simulator, only an expander acts as a cable with weights. To do this, throw it over the bar so that the handles reach exactly to your outstretched arms, and gradually lower your hands to chest level, pulling on the expander.
• Horizontal thrust. The principle of operation in this case is the same as in the previous exercise, only the expander should be secured not from above, but from the front, and pulled up to waist level.
• Shrugs. Step on the expander, and then gradually pull the handles up, working with your shoulders.
• Extension. The principle is the same, only the arms should be extended forward and the body tilted 50-60 degrees. The handles should be tightened by straightening the back.

If you're ready to take your equipment to the next level, use the following training plan as a base, with 30-second breaks between each set:

Advice! If you feel very tired, slow down and increase the rest period to 40-45 seconds. Remember: the main thing is systematic training, and not a one-time strain.

Daily training according to the proposed complex will not allow the muscles to recover, so the optimal schedule should include 3 sessions per week. By gradually strengthening your body, you can increase the number of sets and reduce the rest periods between each exercise.

When the goal is weight loss

Many girls use training to get rid of extra pounds and gain ideal shape. Exercises for this purpose consist of acquiring a slender, attractive figure, especially the chest, buttocks, legs and abs.

To train your legs and buttocks you will need 20 - 30 minutes a day:

1. 20 squats. During this exercise, your feet should be completely flat on the floor, your heels touching the floor, and your back should be straight.
2. 30 lunges. This exercise is great for training your legs.
3. 40 calf raises. Standing on straight feet, you need to rise up and down on your toes.
4. Plank squat against a wall for 50 seconds. You need to press your back against the wall, your legs should be bent at the knees, your feet should be straight.
5. 100 jumps. This exercise must be performed by spreading your legs to the sides during the jump, raising your arms above your head with each jump. Thus, the internal muscles of the legs and arms work and fat deposits on the stomach, legs and sides are burned.
6. Plank squat against a wall for 50 seconds. The conditions are the same.
7. 40 sumo squats. The legs are spread wide, the feet are horizontal to the shoulders, the back is straight. We do a squat and hold for 2 seconds in this position. And so we do the whole exercise.
8. 30 leg raises. To do this exercise, you need to lie on the floor, raising your legs one by one.
9. 20 squats.

For a beautiful, toned stomach, you need to do abdominal exercises:

1. Plank . During this exercise, the body is held in a horizontal position by supporting the elbows and toes. It is important to control that the butt does not bend down or rise up.
2. Right side bar . Lying on your right side, place your elbow under your shoulder, keeping your legs straight. The pelvis rises from the floor, forming a diagonal.
3. Reverse push-ups . Exercises are performed focusing on the hands and feet. Using flexion and extension of the elbows, it is necessary to lower and raise the pelvis at a slow pace.
4. Left side bar . It is performed in exactly the same way as the right one, only lying on the left side.
5. Body sit-ups should be done while lying on your back. This exercise lifts the upper body while extending the arms forward and upward.

These exercises should be performed, increasing the load every week.

When the goal is to gain weight

Many people believe that in order to gain weight, various weights are required, in the form of barbells, weights, etc. In fact, when performing balanced and functional sets of exercises, you can achieve not only the development of endurance, but also an increase in strength and volume muscle mass. To get faster results, you should use weights in the form of a backpack or water bottles. So, the set of exercises includes:

1. 15 push-ups. You need to perform 2 approaches with a break of 40 seconds.
2. 10 push-ups between supports. This exercise pumps up the pectoral muscles. It is also performed in 2 approaches.
3. 8 pull-ups with a reverse grip, 3 sets each with a break of 40 seconds.
4. 10 vertical wall push-ups in 3 sets.
5. 6 back push-ups in 3 sets.

Thus, training with your own body can include different sets of exercises based on the desired results. You can perform them in a circle, doing one approach at a time, and repeat after two to three minutes of rest. You can also take a minute's rest after three or four approaches, or after each approach take a break of 30 seconds and proceed to the next one. The main thing to remember is that you need to take breaks during training . Training should take place three times a week for 40-60 minutes. In this case, it is advisable to alternate loads on different muscles so that they have time to recover.