Before we get into the best body weight workouts for mass we must first understand how to build mass with bodyweight workouts to begin with.
If you simply do the same body workout routines over and over, day in a and day out, you might build up some endurance, but you surely wont be able to build mass.
It also isn’t recommend to simply continue to tack on more reps at the end of each set in hopes that you will build mass. This method again is great for building endurance, but you can only build so much muscle this way.
The key to putting on muscle mass is by systematically implementing body weight progression.
The three key body weight movements for building muscle are squats, pullups and pushups. Although these movements are extremely simplistic, there are many variations of these exercises that can be implemented for body weight progression.
These three movements together work just about every major muscle in your body. The pushups work your chest, shoulders, and your triceps. Pullups (and chin-ups) work your back and your biceps. Lastly, squats work your glutes, hamstrings, and quads.
Most importantly, there are dozens of variations to these movements. For instance as your body gets stronger you might go from regular pushups to close grip pushups. From there you may end up moving on to cobra pushup. The progression goes on.
Outlined in this article are the key ways you can progress from the beginner stages of each exercise to the full on body weight baster stages of each exercise.
This progression is designed so that once you master each of the body weight alterations whether it be pushups pullups or sit ups you move on to the next one. So if you stuck at (PUSHUP SHIT) do not move on to the next pushup variation until you can do at least 3 sets of 10 reps.
It is also recommended that you don’t just do the variations on each particular stage. In your workouts you should mix in the variations on the stage you are aiming to surpass while mixing in variations of the other exercises as well. It is important to expose your body to varying levels of intensity as you go.
Everyone’s body weight and body type is different. The progression of exercises outlined below is designed for anyone to follow.
However if you are overweight, or don’t have the strength to do some of the exercise later on in the progression at first, I would recommend you begin with the very first exercises in the progression. Ultimately if you are already in good shape and you are fully capable of starting with some of the exercises later on the progression of exercises, by all means start there.
Bodyweight workout progression for mass
As mentioned earlier the first 2 stages of the progression are geared towards those who might be a bit out of shape or are not strong enough for the exercises further down the road.
1st stage of progression
Wall pushups- This exercise is fairly straight forward. Simply stand an arms width away from a wall, lean in to place your hands on the wall and proceed to fall forward and push yourself away again from the wall.
Dead hang- In this exercise, simply grab onto a pull up bar and hold on for as long as you can. This exercises is designed to increase your grip strength and your arms strength in preparation for the next stage.
Squats with support- Simply place a kitchen chair or bench in front of you. Sit onto the char or bench as if you were squatting. Once you are seated stand up in the same fashion
2nd stage of progression
Three quarter pushups- Three quarter pushups are simply regular pushups but on your knees. While kneeling lean forward and push yourself up with your knees as support and your feet crossed behind you
Assisted pullups- place a bench underneath the pull up bar. Stand on the bench and grab the pullup bar. When you do the pull up, pull yourself off the bench, pull your body up and then down again so that you are standing again on the bench
Assisted squats- Place a chair in front of you. Place your hands on top of the chair and slowly drop your body to the lowest point of the squatting position using your arms as support.
3rd stage of progression
Pushup- At this point we will be doing good old fashioned pushups. Simply place your hands on the floor directly below your shoulders while your arms are extended. Keep your body linear and stiff. Lower your body by bending your arms down to 90 degree angles to the floor while you keep your body flat.
Pullups-These are just your standard pullups. Jump up if you can and grab the bar. At whatever arm width is comfortable, simply pull up your body until your chin is above the body
Squats- Without any assistance put your feet into the proper squat stance. Sit back as if you are sitting back into a chair. Once your hamstrings go parallel with the ground, stand back up.
4rth stage of progression
Elbows tucked pushups- Just as it sounds these are regular pushups except you must tuck your elbows to the sides. This exercise is a bit trickier since you are working your triceps a bit more than with regular pushups
Chin-ups- Chinups are a minor but impactful variation of pullups. With chin-ups your palms should be grabbing the bar facing your body. This exercise engages your biceps a little bit more than before
Deep squats- With deep squats you simply squat like you normally would. This time however bring your hamstrings as far down as you possibly can go. Don’t stop at parallel.
cobra pushups- With diamond pushups you must stick your hands out and touch your thumbs and index fingers together out in front of you as if you are making a diamond/ tear drop shape. Do your pushups with your hands in this position.
Pullups (with pauses)- In order to prevent your body fromm using momentum to get your chin above the bar you can try to pause 3 seconds at the hanging position and at the top position. If you feel like challenging yourself even more you can consider pausing midway in between the hanging position and at the top position.
Bulgarian split squat- First off you will need a chair or a bench. Place your back foot on the chair or bench and place your front foot directly in front of your body. From this position proceed to lunge down until your front leg is parallel to the ground but keep your back leg secure on the bench or chair.
Decline pushups- When doing decline pushups, place your feet on a chair or bench and hands just on the floor. From this position you can simply do regular pushups but keep your feet secure on the bench and your body rigid. For more of a challenge you can find an object taller then a bench
Wide grip and closed grip pullups- You may alternate sets of wide grip and closed grip pullups according to how much you want to how much you want to challenge yourself.
Shrimp squats- lower your body on one leg while keeping the other leg in a kneeling position. Wait until the knee and the toe of the other leg kiss the floor before you rise back up.
SIDE NOTE- at this point on, if you want to focus more on building muscle mass, you may use a weighted vest for the pushups and pullups. Yes, because you are using a weighted vest you wont technically be doing soley bodyweight exercises anymore. However, adding a little bit of extra resistance can make a huge difference in terms of strength and muscle building.
Clap pushups- As you come down on the pushup, explode up and clap your hands together before coming back down to your original position. At this stage if you are planning on using a weighted vest I would recommend using it on some of the pushup variations previously mentioned.
Various pullup variations-
Archer pullups- Once you reach the top of the pullup, shift your body from side to side as you fully extend each arm at a time as your body shifts.
Rope pullups- Pull ups while using a rope
L pull ups- Pull ups with your legs perpendicular to your body and parallel to the floor. Your body is essentially shaped like an L during the pullups.
Grip change pullups- changing the width of your grip from narrow to wide inbetween pullups
Clap pull-ups- pulling your body up with all the momentum you can create and clap your hands together at the tip before grabbing the bar again
These exercise can be performed with the weighted vest as well but I recommend you try the weighted vest on a few of the previous variations before using on these variations
Pistol squats- Squat with one leg extended straight out and parallel to the ground while balancing on the other leg. Squat down until the leg you are using to squat is parallel to the ground
One arm pushups- This one is just as it sounds. With one arm on the ground and the other behind your back, lower your body down on the single hand and then push back up once you reach the 90 degree angle with your elbow
Muscle ups- pull yourself up like you would with a regular pullup and once your reach the peak, with all your momentum throw your body above the bar and press up like a push up over the bar
One arm pullups- One arm pullups are of the hardest body weight exercises. Use one arm to do your pull ups. Its as simple as that- not easy however
Pistol squats (on balance trainer or with weighted vest)- Do pistol squats as normally would except while standing on a balance trainer half ball or by using a weighted vest. You could even do both if you are really prepared.
Flexed arm hang- This exercise is similar to the dead hang. Here we will focus on still hanging but pulled up at the top of the pullup exercises. Hold for as long as you can and then slowly let yourself down.
Bodyweight burn review
Obesity is a common concern among many today. Of course, given that nearly two thirds of Americans are considered obese, there is a huge market for weight loss products. As you likely know, this means that there hundreds of products that claim they are the best solution for losing weight however it is not a secret that many of them are not as effective as they claim to be or are just outright shams. With all the magic pill, the “secret” fat melting workouts, and the new and shiny diets that are touted by the fitness “gurus” you see today, its easy to get lost in the sea of weight loss solutions. However, if you keep reading this honest breakdown of the bodyweight burn by Adam Steer, you will know for sure if this product is worth the time and money. The purpose of this bodyweight burn review is to uncover the legitimacy and worth of the program so that you can decide if its right for you.
Bodyweight burn claim is simple. According to the program, you can fat bit by bit at a relatively quick pace simply by working out 21 minutes a day. Not only this but you can burn fat at a faster pace than if you were to perform conventional exercises like running.
There are small, and unique exercises that exist that are often under utilized in the fitness industry that depend only on your body weight. No weights, ropes or any other equipment is necessary.
As the program states, by honing in on extremely specific exercises that have proven to be the most effective for burning fat you don’t need to spend nearly as much time at the gym as most people and you can achieve superior results. In fact, spending too much time at the gym has been proven to cause negative effects leading to more fat gain….
Who is Adam Steer?
Adam Steer the creator of the bodyweight burner program is a fitness trainer, and a pioneer in the body weight exercise niche of the fitness industry. He has even been dubbed the “bodyweight coach” for his extensive research, knowledge and experience in bodyweight weight exercises.
Growing up as a chubby kid, Adam always had been interested in conditioning and body transformation. Learning on his own through weight loss studies and through different workout strategies, Adam got himself into incredible shape in his early twenties and began to grow his business as a trainer.
However, with the intensive workouts that Adam endured for himself, he began to notice some of the wear and tear on his body was getting worse. From there he began to pour over countless studies and research on body weight exercises and how to implement them effectively. Through body weight exercises he found that not only was he able to stay in fantastic shape, but was able to do so without causing too much injury.
Through his experience and extensive research on body weight training Adam has been able to help thousands of clients with his teachings. Based on his clients results, Adam has been able to help many of the shred sizable amounts of fat in a relatively short amount of time with his simple but effective exercises.
The idea behind the program
The purpose of the program is to ultimately lose fat and build muscle at the same time. However, the program is best suited for people who want to focus more on the fat loss and toning aspect. This is not necessarily a body building program par say however you can develop lean muscle by following the system.
Who Can benefit from bodyweight burn
Really the program can benefit anyone who…
-is overweight and looking for a feasible way to shred fat
-wants to tone and tighten up their body
-cant afford or doesn’t want to pay for a gym membership
-is busy due to travel or work and can only afford to workout for a little bit every day
-wants to save time and money
Break down of the programs theory (HERE CREATE ARROWS OR A DIAGRAM OR SOME SHIT TO SHOW THE STEP BY STEP)
The bodyweight burn program is unique in a sense that it strategically implements specific exercises through precise methodology. Outlined here is a breakdown of the theory behind the program.
Short incremental Workouts
The program stresses the importance of strategically planned and executed 21 minute workouts. It is a common misunderstanding that long, strenuous workouts are necessary for fat loss however with these incremental 21 minute workouts (when done correctly) you can jumpstart your metabolism like a battery and turn your body into a fat burning machine for many hours after the workout is complete
Fast paced metabolism-
When these incremental workouts are done correctly and effectively, you send your body into a high metabolic state. During and after your workout, your body will be burning through fats and carbs in order to provide energy for the body. These quick and intense little workouts ultimately trick your body into continuing to burn through fat for 24 to 48 hours after the workout when done correctly. As a result, as soon as your body begins to slow down again after a state of high metabolism you simply rev it up again with the next quick workout.
Ok so why are longer workouts ineffective to begin with?
Adam knows from well known research that the stress hormone cortisol is triggered when you workout. Cortisol is completely healthy and is a necessary precaution your body takes when working out. However too much cortisol is ultimately bad for burning fat.
Have you ever noticed those guys and gals at the gym who are overweight to some extent that just slave away on the treadmill for hours day after day without achieving any result. This sort of exercising is extremely ineffective and actually causes your body to keep the fat it already has.
When you exercise for too long, your body ultimately goes into survival mode by releaseing excessive amount of cortisol. To store fat and conserve energy, your body clings onto the stubborn fat and starts to burn it at an extremely slow rate. This is an evolutionary adaptation that unfortunately makes it difficult to burn through fat.
These short and sweet workouts are also extremely effective in spiking your insulin levels when long workouts mellow out the intensity the insulin rise. This quick insulin spike has been known to help burn through fats rapidly during and after your workout instead of simply storing them.
The programs structure outline (DIAGRAM)
The program lasts for 12 weeks and is broken down into two 6 weeks phases. Each phase is made up of different workout routines and exercises that are strategically put in place along the 12 weeks for maximum benefit. The system is set up with BW3 Multi Burn workouts and is completely adaptable to any your degree physical fitness, age and gender. The three main workout categories are broken down below.
Cardio flow workouts
This sequence constitutes the lower difficulty/ entry level workouts. From here you will be partaking in a continuous set of relatively low intensity exercises on timed intervals. As you go on, these exercises do begin to progress in difficulty and intensity allowing you to jump start your metabolism into a fast fatburning state.
The exercises in the afterburners workouts are a bit more difficult. Due to the focused intensity of these workouts you can kick start your metabolism into burning fat for 24 hours after thee initial workout. Through this workout, it takes the body longer to get back to its original slow fat burning state.
Metabolic muscle sessions workouts
These workouts are the most difficult of the three. The metabolic muscle sessions exercises allow for extremely high rates of metabolic activity and spurs muscle growth as well. The more muscle mass you have the more efficiently your body burns calories which allows you to essentially speed up the fat burning process even more… even when you are at rest.
The two 6 week phases of the blueprint
The metabolic base phase
The first phase is focused around creating a necessary foundation for the phase after. The metabolic base phase essentially primes your body so that it is completely ready to take on the comparatively more intensive workouts in the next phase.
During this part of the program you will be doing exercises designed to increase your muscle growth, agility, and stamina. This part of the program gives you a taste of each of the three workouts outlined above as it prepares your body through varying levels of intensity and variety. This part of the program is made up of 6 days on and one day off. Here you will be performing 2 cardioflow sessions, 2 afterburner sessions and lastly 2 metabolic muscle sessions to keep your body in a fat burning state throughout your off day.
The Metabolic explosion phase
During this part of the program you will be partaking in more advanced, “explosive” routines. This phases of the program cuts out the cardioflow workouts entirely so that you will be only focusing on the more difficult afterburner and metabolic muscle workouts. As a result you will be in a constantly in a high fat burning metabolic state.
However to be able to perform well in this state you must be sure to follow the first phase closely. The second stages exercises piggy back off of the concepts in the first workout and are designed to be performed after you have initially prepared your body in the first phase.
Parts of the program
The program is broken down into 2 different sets of HD video series as well as 4 comprehensive guides
-The BW3 workout videos- These videos are made so that you can follow along with your home workouts while being provided detailed instruction on how to implement each exercise.
-The instructional video series- This video series outlines a detailed video demonstration of every single exercise outline in the BW3 workout videos so that you know exactly how to implement each exercise
-Bodyweight Burn quick start Guide- This manual breaks down how you will implement the program for the next 12 weeks so that you get the most out of it. It provides information on how to prepare yourself so that you don’t incure injury along the way
-BW3 workout system- This is the essential workout system that contains all the details on how you can master body weight exercise and achieve your goals. It is laid in a step by step manor so that you can easily follow every detail.
-BW3 exercise manual- This manual consists of static pictures of the exercises and how to implement them for the more visual audience.
-BW3 workout system integration guide- If you already have a training routine, this manual allows you to configure body weight workouts with your preexisting routine
-Hand Wall charts- This is an optional downloadable set of printed charts that you can hang up and use to track your progress.
In addition to all the material you receive you also are eligible for a free 30 day private bodyweight burn online community known as the BW3 Platinum Club which is included in the normal price. This bonus allows you to interact with other people on the same mission. By doing so you can engage with other members, ask questions, and use the progress of other as helpful motivation for yourself.
-No need for a gym membership. All the workouts can be done in your home so a paid gym membership or equipment is completely unneeded.
-workouts take up to 21 minutes a day which is a small price to pay for amazing results
-Fast results. If you stick with the program and follow it closely you will being to notice changes in your body in a matter of weeks
-Inespensive. For the price you pay, you get ample amounts of quality material
-No crazy intense or life changing diet needs to be put into place
-60 day money back guarantee so there is no risk
-The meal plan is a bit vague. You don’t necessarily need to stick to a regimented plan for full effect but a bit more detail would be nice
-some of the exercises are difficult without practice for some people
-Not an overnight solution. Every legitimate weight loss program does take some work and discipline. There is no such thing as a magic bullet. If that is what you are looking for, unfortunately you will never be able to find it.
If you are looking for a comprehensive and more importantly effective way to lose weight without flipping your life upside down, I would highly recommend this program. If you follow the program properly with attention to detail, the results will most definitely come.
Keep in mind that you still need to put in the work to get the most out of the program. There are no shortcuts. However, for 21 minutes a day and a bit of discipline, changing your body and your life is well worth the effort.