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How to Build Muscle With Bodyweight Exercises .pdf

Original filename: How to Build Muscle With Bodyweight Exercises.pdf
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1. How to Build Muscle With Bodyweight Exercises
2. Build Muscle, Lose Fat, Get a Six Pack
3. Lose Fat And Build Muscle At The Same Time - How
To Get Buff And Ripped
4. Gain Muscle Diet Plan - Special Diet To Build Muscle
5. Push Ups To Build Muscle - A Realistic Idea?


1. How to Build Muscle With Bodyweight Exercises
The most common mistake made by people who endeavour to build
muscle with bodyweight exercises today is they fail to follow the
principles of muscle growth and instead perform high repetition sets
of simple exercises. For example, you cannot build an impressive
chest by doing sets of 30, 50 0r even a 100 press ups as this brakes
the rules of muscle growth and can only result in improved muscular
The number of sets and reps required for muscle building
After nearly 100 hundred years of experimentation it has been
proven time and time again that the best way to build muscle size is
a routine that consists of 4 exercises of 3-4 sets of 6-10 repetitions
for each muscle. This is the system that practically all professional
body builders use today and is the same system that Legends such as
Arnold Schwarzenegger and Frank Zane used 35 years ago and that is
because it works.
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Your body does not differentiate between the resistance offered
through weight training or your own body and therefore, if you
follow the same number of exercises, sets and repetitions for
building muscle with bodyweight exercises as you would with
weights you will get the same results. So the secret is to continually
increase the difficulty of your bodyweight exercises so that a set of 610 reps is as taxing as an exercise with weights would be.
The two methods of making bodyweight exercises more

The first method used to increase the intensity of a bodyweight
exercise and therefore enable you to keep within the 6-10 rep range
needed for muscle growth is to change the position of your body
slightly to alter the leverage being offered. For example, in an
exercise such as press ups you can progress from the standard
version, to diamond, hip and then planche press ups. Each of these
exercises is more difficult than the previous one and you are
therefore able to use the principal of progression to develop
increasing levels of strength and muscle. If you consider that in over
20 years of owning gyms I could count the number of people that can
do 10 planche press ups on one hand you can see how with a little
imagination you can always keep the number of reps within the 6-10
range needed.
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The second method of increasing the intensity of bodyweight
exercises is to gradually progress from the two limbed to one limb
version of an exercise. If you take pull ups as an example, you can
progress from standard two arm pull ups, to negative one arm pull
ups to finally doing one arm pull ups. I have never seen any one who
is able to do 10 consecutive one arm pull ups so remember it is
always possible to keep the repetition range in the 6-10 range
needed to build muscle with bodyweight exercises.
The number of times per week you should train
We are all limited by time restrictions in life and with work, family
and the general necessities of day to day living it is sometimes hard
to fit in your training sessions. However, if you want to build muscle
with bodyweight exercises you need to train as often as body
builders who use weights do and that means you need to do 4

sessions per week using a split routine which enables you to train
both the top and bottom part of your body twice per week.
Quality of training
It does not matter what type of training you do or how many times a
week you train, if the intensity is not there you are wasting you time.
You can only encourage muscle growth if you constantly make the
muscles work harder.
The muscle building Diet
The diet you implement is arguably the most important factor for
muscle growth and it is fair to say that you will only succeed if you
follow certain rules.
To protect you from possible injury your body adapts to your
exercise program by building more muscle so that it can cope better
with the demands you place on it the next time you train. However,
nothing can be built from nothing and your body cannot build muscle
unless you provide it with the nutrients it needs so include the
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Calories, you need to make sure you consume 500 more calories per
day than your body would need to maintain your present weight.
Protein, apart from water, muscle is made up almost entirely of
protein and it follows that in order to build more muscle you have to
consume more protein. The recommended guide line for protein is
that each day you have 1.5 to 2 grams of protein for every kilogram
that you weigh.
It is also recommended that you eat only good quality food and that
your diet is made up of 50 % carbohydrates (mainly complex ones

such as brown rice and green vegetables), 25 % protein such as lean
meat, fish and eggs and 25% fats (Mainly monounsaturated and
polyunsaturated fats from olive oil, nuts, seeds and sunflower oil.
If you follow these guidelines you should increase your bodyweight
by approximately 1 pound per week. However, everybody is unique
so it is not cast in stone and some experimentation maybe necessary
to get the right balance.
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Sleep is when all your hard training pays off because it is when you
sleep that your body repairs itself and makes you bigger and
stronger. Try to get at least 7 or 8 hours sleep per night. If you still be
young enough to want to party all weekend then the odd late night
won't hurt you but if you constantly party you will not make as much
progress as might otherwise be the case.
Motivation is with out doubt the single most important thing needed
for building muscle or anything else in life. Regardless of any other
factor if you do not have enough motivation to implement the
changes necessary you simply cannot succeed.
How important your genetic make-up is in reaching your goal
depends on what goal you have set yourself and how your genetic
make-up fits in with it.
The first thing to say is regardless of your genetic history everybody
is capable of building a body to be proud of with the right training

methods, diet and motivation. The only variable is that it can take
longer for some than for others.
However, if you want to be the new Arnold Schwarzenegger or
Dorean Yates I'm afraid it is only those who are fortunate enough to
have the perfect genetics for building muscle that can achieve that
level of success. Whilst it is true that these legends have
unbelievable motivation, drive and intelligence so do many others
who will never be as successful. Building muscle is easy but to be the
best you need the best genetics. For example, the great Tour De
France rider Lance Armstrong's heart is one third bigger than the
average persons. You can see he had the perfect genetics for his
>>>For More Information Please Click Here!<<<
In my years as a gym owner and instructor I have seen many young
men put on huge amounts of muscle very quickly through the use of
The people who do go down this road will never gain the same
respect given to those who have built there bodies through hard
work and dedication and neither should they.
Anything which can dramatically alter your body must also have
dramatic side effects. As the saying goes, every action has a reaction.
If you doubt this check out the chronic illness and premature death
rates of the body builders of the 60s and 70s. Steroids are a definite
no, no.

You can build muscle with bodyweight exercises if you follow the
principles of weight training and include the same number of
exercises, sets, repetitions and continually progress to more
demanding exercises.
All muscle building programs depend on the correct diet to ensure
If you have the dedication and motivation to follow all these
recommendations you will succeed and that is a scientific fact. The
only variable is the time it will take the individual.


2. Build Muscle, Lose Fat, Get a Six Pack
Building muscle takes a great amount of commitment. You can't
expect to see results over night or even over a few weeks. Building
pounds of lean solid muscle takes months if not years. This might
sound scary and unattainable for you but there is hope. Here we will
teach you how to build muscle effectively in the least amount of
time. This however does not mean that you will be looking like a
bodybuilder after a month. Like said before this process takes time
and a strong mental attitude. We can teach you techniques,
strategies, and facts about reaching your goals however we cannot
force consistency nor will power upon you. Those factors will be up
to you, however the rest of the formula is written below! Read on
and let your muscles grow!
>>>For More Information Please Click Here!<<<
Your first step is to find an exercise program in other words a list of
workouts for the weeks you will be training (you can find many
effective workouts under our workouts tab). There are many ways to
create your own workout. You can work out 3,4,5,6, or even 7, times
a week. You can do full body exercises, you can do a few muscle
groups a day, or you can even do one muscle group a day. You can
incorporate cross fit training, super sets, and isolation exercises. You
can do 12 sets a day or if you want even 25 sets a day. There are
limitless possibilities in creating a workout and that is why it is very
hard to answer the question of "which workout will be the best for
me"? Everybody's body reacts differently to every workout and what
might be fantastic for one person may not be nearly as effective for
So with all these possibilities of workouts where do possibly start?
This question once again plays into the type of goal your seeking,

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