Posts Tagged ‘chin-ups’
By Hugo Rivera
Bodybuilding training is composed mostly of weight training exercises. For the best results possible, your bodybuilding training should be composed of mostly free weight exercises that use dumbbells and barbells for resistance. However, I often get asked the questions: “What about bodyweight exercises? Are these useful for bodybuilding?”
Truth of the matter is, that bodyweight exercises are the best exercises for the fastest bodybuilding results! Examples of such exercises are the pull-ups, chin-ups, push-ups, dips, squats, lunges and calf raises. Any exercise where you have to move your torso through space and that can be done just by using your body as the resistance is a bodyweight exercise.
These exercises provide the best bodybuilding results because you have to activate the most amount of muscle fibers (since they provide the most neural stimulation) and use several stabilizer muscles (in addition to the main muscles being targeted) to accomplish the task of moving your body through space. In addition, these exercises are excellent for creating functional strength; in other words, strength that can be used to any task in your daily life.
As you get stronger, resistance can be added by using a weight belt for exercises like the pull-ups, chin-ups and dips, while barbells and dumbbells can be used for the squats, lunges, and calf raises. For push-ups, you can have a partner provide you with the resistance.
So be sure to incorporate plenty of bodyweight exercises in your bodybuilding routine and watch your bodybuilding results soar!
There are many strength training exercises without weights using your own body weight that you can do, they are:
Pull-ups (chin-ups) A Pull-up will build muscle and strength in the back, shoulders, triceps, and chest. You will even seem some growth in the biceps. Pull ups are considered one of the best muscle building and strength training exercises. If you don not have your own pull up bar available at home, you can visit your own local playground to be able to make it happen. You don not need a whole lot of space to build some incredible strength. Do pull ups for about five minutes and then rest for about two. Repeat this for roughly three to five times or sets. I promise that as you do this you will witness tremendous strength increases over the next few weeks.
Push Ups The push up works the chest, the front part of the shoulder, and the triceps. Often times athletes and body builders will use this exercise to warm up before a workout and for cooling down after a high intensity workout. As you do this exercise consistently, you can really build muscle and develop a higher level of physical strength without having to use weights.
Abdominal Exercises Obviously these are great exercises to work the Abs. When you are working your abs or any muscle group for that matter, you don not need to be in a hurry, take your time and really feel your muscles working. Abs are meant to be done in a controlled movement, while making sure that you are able to rest in between sets. Some of the best abdominal exercises are: bicycle crunches, side-to-side, frontal and side-body stabilization, leg-raises, and of course sit-ups. While following a proper diet and cardiovascular schedule, you will begin to see the abs appear and gain that six-pack you have been working towards.
Squats This exercise is excellent for the lower back, calves, hamstrings, and quadriceps. Squats are easily the best and quickest way to gain muscle mass without the use of any weights. If you are just getting back into your workout routine, start out slowly with about 10-15 squats a day while slowly working up to 20-30 a day. As you do this you will quickly work up to being able to do at least 50 repetitions a day.
It is very important to do these exercises right to avoid injury.
As you do these exercises you will begin to build muscle mass. These are by far the best strength training exercises without weights. Many people believe you need the gym and weights to build muscle, but these exercises really work. Use the exercises daily and you will see the results come. There is not always a need for expensive weight training equipment that you might think there is.
Before anybody begins any exercise program, one must consider the following:
1. Eat a healthy and balanced diet.
2. Listen to your body. Start out slowly and build up to what you can do.
3. Make sure you always warm up and cool down before and after your workout.
By: David Taggart
About the Author:
Learn more about
In order to get the most out of bodyweight exercises you need to be able to do pull-ups and chin-ups. Pull-ups are one of the greatest exercises one can do for size and strength in the back area. However, most of us don’t have the equipment to do a pull-up. Free standing units are usually quite pricey. However, Iron Gym has a great pull-up attachment that hooks to any door and can be purchased for less than $35.
You can watch the video below to see the Iron Gym in action and if you need something like this to perform pull-ups in your house then I have provided a link to Amazon for you.
