Bodyweight exercises only?

**johnsbod** · 04-07-2007, 10:20 AM

If this is a repost, I'm sorry. I couldn't find anything on this. I was just wondering if anyone has ever done or considered doing a workout of only bodyweight exercises. I'm honestly considering doing this since I need a less intense workout while cutting. BTW, when I say bodyweight I mean more natural exercises which you can add weight to.

For example:

Pushups (non-weighted, more of a warmup for dips)
Dips
Pullups
One Legged Squats

Thoughts?

JJ_Sungirl · 04-08-2007, 02:55 AM

Bodyweight exercises are great, especially when done in a circuit. You could add to the list:

Pull ups
Squat thrusts
Mountain climbers
Bench hop overs (laterally)
Plyometric jumps onto a platform
Planks
Side planks
Glute Bridges
Calf Raise (heel lifts)

PM me if you want more.

Cheers,
JJ

**DJSTARER** · 04-08-2007, 05:21 PM

y would u be less intense during a cut?

If you are going to be in a caloric deficit... you need to give your body a REAL reason to keep around it's mass.

**romanaz** · 04-08-2007, 05:58 PM

Quote:

Originally Posted by johnsbod

If this is a repost, I'm sorry. I couldn't find anything on this. I was just wondering if anyone has ever done or considered doing a workout of only bodyweight exercises. I'm honestly considering doing this since I need a less intense workout while cutting. BTW, when I say bodyweight I mean more natural exercises which you can add weight to.

For example:

Pushups (non-weighted, more of a warmup for dips)
Dips
Pullups
One Legged Squats

Thoughts?

I'm cutting, and my workouts are MORE intense, weight-wise that is.

like DJ said, you gotta give the muscle reason to stick around, and doing lightweight bodyweight stuff ain't going to do it.

**johnsbod** · 04-08-2007, 06:44 PM

By less intense I meant less volume. I always do this because my muscles take longer to recover when I'm in caloric deficit. Bodyweight type exercises + added weight because they tend to be good compound movements. That was my logic, but I guess you guys disagree. I'm not planning on going light on these exercises, but there is no way I will try to do the same volume I do when I'm bulking. I actually get much weaker when I try and do that.

**romanaz** · 04-08-2007, 07:17 PM

ah, misworded this post was, yessss.

intensity = % of 1 rep max
volume = amount of reps/sets (if I am not mistaken)

**DJSTARER** · 04-08-2007, 11:11 PM

okay. i got ya. I was just worried your training was going to consist of 150 pushups, 50 pullups and dips.

I got ya now. IMO, dips and pullups are GREAT ANYTIME of the year, assuming rep ranges are in order.

**Peaked_18** · 04-09-2007, 12:05 AM

Glute bridges are a good one for glute activation, which can help in injury prevention. Also push up plus (in push up position, keep arms straight, and dip your lower back to the ground and back up). Pillar bridges can also work for core strength.

**johnsbod** · 04-09-2007, 02:35 AM

Quote:

Originally Posted by romanaz

ah, misworded this post was, yessss.

intensity = % of 1 rep max
volume = amount of reps/sets (if I am not mistaken)

Thanks for keeping me straight on the terminology. Sorry. *hangs head in shame*

Quote:

Originally Posted by DJSTARER

okay. i got ya. I was just worried your training was going to consist of 150 pushups, 50 pullups and dips.

I got ya now. IMO, dips and pullups are GREAT ANYTIME of the year, assuming rep ranges are in order.

Yeah, of course I do them regularly, I was just wondering if a workout like this might be a good idea for less volume while I'm cutting.

Quote:

Originally Posted by Peaked_18

Glute bridges are a good one for glute activation, which can help in injury prevention. Also push up plus (in push up position, keep arms straight, and dip your lower back to the ground and back up). Pillar bridges can also work for core strength.

I have to admit I have no clue what glue bridges are. Do you have a link?

**Peaked_18** · 04-09-2007, 02:34 PM

Quote:

Originally Posted by johnsbod

I have to admit I have no clue what glue bridges are. Do you have a link?

Give you something good to stare at...

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Oh, and my favorite...

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

**DJSTARER** · 04-09-2007, 02:40 PM

man, i wish i had access to a number of different bars. At least we have a SS bar. It would make rotation of moves sooo much easier.

**romanaz** · 04-09-2007, 02:51 PM

Quote:

Originally Posted by DJSTARER

man, i wish i had access to a number of different bars. At least we have a SS bar. It would make rotation of moves sooo much easier.

werd. I need to stop back @ my old gym sometime to use the buffalo bar and SS bar.

04-07-2007, 10:20 AM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Bodyweight exercises only? If this is a repost, I'm sorry. I couldn't find anything on this. I was just wondering if anyone has ever done or considered doing a workout of only bodyweight exercises. I'm honestly considering doing this since I need a less intense workout while cutting. BTW, when I say bodyweight I mean more natural exercises which you can add weight to. For example: Pushups (non-weighted, more of a warmup for dips) Dips Pullups One Legged Squats Thoughts? __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

04-08-2007, 05:21 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,110 Recipes: 0 Rep Power: 116	y would u be less intense during a cut? If you are going to be in a caloric deficit... you need to give your body a REAL reason to keep around it's mass. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-08-2007, 06:44 PM	#5
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	By less intense I meant less volume. I always do this because my muscles take longer to recover when I'm in caloric deficit. Bodyweight type exercises + added weight because they tend to be good compound movements. That was my logic, but I guess you guys disagree. I'm not planning on going light on these exercises, but there is no way I will try to do the same volume I do when I'm bulking. I actually get much weaker when I try and do that. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

04-08-2007, 11:11 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,110 Recipes: 0 Rep Power: 116	okay. i got ya. I was just worried your training was going to consist of 150 pushups, 50 pullups and dips. I got ya now. IMO, dips and pullups are GREAT ANYTIME of the year, assuming rep ranges are in order. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-09-2007, 02:40 PM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,110 Recipes: 0 Rep Power: 116	man, i wish i had access to a number of different bars. At least we have a SS bar. It would make rotation of moves sooo much easier. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-08-2007, 02:55 AM	#2
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Bodyweight exercises are great, especially when done in a circuit. You could add to the list: Pull ups Squat thrusts Mountain climbers Bench hop overs (laterally) Plyometric jumps onto a platform Planks Side planks Glute Bridges Calf Raise (heel lifts) PM me if you want more. Cheers, JJ

04-09-2007, 12:05 AM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Glute bridges are a good one for glute activation, which can help in injury prevention. Also push up plus (in push up position, keep arms straight, and dip your lower back to the ground and back up). Pillar bridges can also work for core strength.

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