Many think that the only way to increase strength is to load kilos after kilos in the gym, often without planning the work properly but above all without knowing the slightest bit of body levers.
This is easily understood because:
- to perform a good squat with balance we must start from a good bodyweight or stick execution;
- to lift loads on the bench press without destroying the shoulders we must learn to do pushups, this to strengthen triceps and learn to adequately contract the pectoral;
- Pull-ups are a minimum requirement for any “gym man”, because it is useless to pull kilos down in lat machines with the thighs locked and as soon as we remove the block we roll up around the pulley.
So how can you improve yourself with a good program based on your body weight?
I have never seen a gorilla do weights and yet he is muscular so let's start with the movements for which we were made and dedicate ourselves to improving them before starting a specific program in the gym, or simply dedicate some time to doing a different job than usual, our body will thank us.
Preparatory work for free body training
Since working at high repetitions with pull-ups and push-ups is certainly not as simple as it might seem, it is a good thing to start with the structuring of a preventive work to get used to working properly. Let's start with the routine for the pull-ups, which are perhaps the most complex part.
How to increase the number of pull-ups or chin ups
The exercise aims to train both the back and the biceps with a small intervention on the part of the pectoral. A good execution takes time and practice but if you really want a result you have to go through this fundamental exercise as well.
To increase the number of repetitions we have to structure every single session in the best possible way and remember that it does not matter where we start from but what our goal is in the end, that is to become strong and resistant.
We perform the first series at the limit remembering to arrive each time with the head above the bar and go down as much as possible keeping the arms slightly flexed, based on the number of repetitions we will have our starting level and from them we will structure our program.
If we manage to perform 10 consecutive ones we can already dedicate ourselves to the actual work, otherwise let's go inside and see from the diagram below how to approach it.
The recovery between one series and the next varies from 30 ”to 1 'based on how we perceive the effort.
How to increase the number of pushups or push ups
The exercise aims to train both the pectoral and the triceps. As we did with the previous exercise, also in this case every single session will have to be structured by evaluating our initial level.
We make sure that a repetition is valid when we touch the ground with our chest.
The recovery between one series and the next varies from 30 ”to 1 'based on how we perceive the effort.
Free body workout routine
Unlike training carried out in the gym with weights which, if we work with the objective of maximum strength, leads us to work mainly on white fibers; free body work stimulates more the red ones, that is slow contraction and will require a protracted effort to be properly involved going to develop our resistant strength. This alone should make you think about how bodyweight and weight training can be complementary if our goal is well-being.
The volume of work will have to be high and the pause between the series reduced, furthermore we cannot be satisfied with one or two days a week, we have to work on it every day ... or almost.
We structure our week only once we have come to totalize:
- 10 repetitions of CHIN UP
- 20 repetitions of PUSH UP
- 20 reps of SQUAT that we haven't seen but shouldn't be a problem
I propose the first weeks, then, once you understand the basic principles, you can structure the following ones.
Week 1
Where the volume represents the total of repetitions.
Week 2
In this week we increase the series of squats by 1, while we increase the volume of both the chin ups and the push ups by 2 repetitions, in the first starting from the series with the lowest repetitions (if there were more series with the same volume, the most central ones are chosen. ), in the second always the control units.
Week 3
This time we only increase the volume of push ups and chin ups, again by 2 repetitions but, in the chin ups we increase the longer series (the first and the last) and in the push up the first and last. Don't pay attention to the fact that in this case they match, as you go it won't always be like this.
Week 4
This week the squat work volume is reduced, decreasing the total series by 1 (which we will reintroduce in week 5); while we keep the other exercises constant.
Week 5
We go back to increasing 1 series of squats and, for the other exercises, we increase the 1 lowest series in chin ups by 2 repetition; instead in the push up we increase the second and fifth series by 1 repetition. However, it happens that there are 2 series with the same repetitions, how to do it? Well we always increase the latest series, so:
At this point you can continue to structure your bodyweight training even at home. Amaze yourself with your progress!
Matteo Scattola Personal Trainer Wellness Coach
