If it doesn’t challenge you, it doesn’t change you.
Well trained individuals biggest challenge with bodyweight exercise is how do we make it hard enough to cause positive adaptations
Here are 7 methods to do that:
1. Mechanical Dropsets
Adjust your body-position to change the relative load you’re working with, and work from harder to easier exercises:
A1) Handstand Push-ups x 10-15
A2) Elevated Push-ups x 10-15
A3) Push-ups x 10-15
2. Extended Isometrics
Hold the bottom position of a movement for an extended period of time:
A) Bulgarian Split Squat ISO x accumulate a 2minute hold per leg
Aim to complete in one set, but take short rest periods if essential
3. Manipulate Tempos
Slow the duration of the eccentric, isometric or concentric phase:
A) Eccentric Swiss Ball Hamstring Curl x 3 x 6/leg
Take 6 seconds to lower yourself into the bulgarian split squat, then explode up
4. AMRAP
AMRAP = as many reps as possible. Pushing yourself to muscular failure:
A) Staggered Push-ups x 2 sets x failure
Try to increase reps weekly
5. Dropsets
Pair exercises of the same muscle group to provide a greater stimulus to that tissue:
A1) Bench Dips x 15
A2) Bodyweight Triceps Extensions x failure
6. Repetition Goal Sets
Select a pre-set number of repetitions, try to complete them in the least time possible. Beat your score weekly:
A) Perform 100 staggered push-ups in the least time possible
7. Timed Sets
Select one or more exercises and a goal time.
See how many sets of these exercises you can get in within the set time:
A1) Partner Resisted Bulgarian Split Squats x 5/leg
A2) Single-leg Hip Thrusts x 5/leg
Perform as many sets as you can within 5minutes
Hope you found this useful, and helps you best utilise this time to achieve some gains from home! Stay safe.
