Brandon Carter | Start Here

How to Work Out With No Equipment: Training With Your Own Body as Resistance

<h3 style="text-align: center;">Sometimes you have to work out with no equipment. This article will show you how to effectively use your own bodyweight to build muscle</h3><p>Even if you’re like me and prefer weight lifting, there may be times when you need to get a workout but have no equipment..</p><p>Well, let me tell you, even if all you have are the clothes on your back and a few square feet of floor underneath you, it’s still possible to get in a punishing training session..</p><p><h3>Why Train With Your Bodyweight?</h3><p>Many athletes only train with their body. While they may not be all huge and hulked up, they are certainly ripped and shredded..</p><p>Gymnasts are the perfect example. Most of them only utilize bodyweight exercises to perfect movements needed for their routine..</p><p>Just take a look at American gymnasts Jonathan Horton and Paul Hamm; these guys are absolutely ripped to the bone with vein-popping muscles..</p><p>The same can be said about elite soldiers and Marines. Their daily physical fitness routine consists mainly of bodyweight exercises like pushups, which are critical for developing functional strength for the physical rigors of modern warfare..</p><p>
<iframe width="500" height="281" src="https://www.youtube.com/embed/nb9xBJ_pvE4?feature=oembed" frameborder="0" allowfullscreen></iframe>
<h3 style="text-align: left;">The Correct Way to Train With Zero Equipment</h3><p>When training with your bodyweight, <strong>you need to train the same way as you would with free weights</strong>. This means employing mostly low volume work and reaching failure at each set..</p><p>It is certainly a great display of muscular endurance if you can do 500 bodyweight squats or 50 pushups and upward. However, muscular endurance does not necessarily equal muscle growth. This is why I recommend keeping reps low..</p><p><h3>Adding Resistance</h3><p>In bodyweight training, resistance is usually added by shifting or angling your body. With pushups, for instance, you can increase difficulty a number of ways, such as by:.</p><p><ul><li>Elevating your feet</li><li>Moving the arms closer to the hips</li><li>Positioning one arm further away so the other arm is forced to do more of the work</li><li>Slowing the movement with emphasis on the negative rep and pausing for a second in the bottom position.</li></ul><p>Likewise, with squats, you can transition to partial reps with pistols and work your way to a full rep..</p><p>With pullups, loop a towel around the bar and perform reps with one arm on the bar and the other gripping the towel a few inches below the bar..</p><p>Also, don’t forget that there are tons of isometric exercises available as well. Exercises like the wall chair and plank will leave your muscles screaming for mercy just as much as training with heavy weights..</p><p><h3>Sample Bodyweight Workout</h3><table><tbody><tr><td rowspan="2" width="213">Legs</td><td width="213">Pistol squats</td><td width="213">3-5 sets, 5-6 reps each</td></tr><tr><td width="213">Wall chair</td><td width="213">Hold until failure, 1-2 sets</td></tr><tr><td rowspan="2" width="213">Chest</td><td width="213">Pushups (shift your body or arms however you choose to reach failure within 5-6 reps)</td><td width="213">3-5 sets, 5-6 reps each</td></tr><tr><td width="213">Isometric pushup (hold body at halfway position</td><td width="213">Hold until failure, 1-2 sets</td></tr><tr><td width="213">Back</td><td width="213">Towel pullups</td><td width="213">3-5 sets, 5-6 reps each</td></tr><tr><td width="213">Shoulders</td><td width="213">Handstand or jackknife pushup</td><td width="213">3-5 sets, 5-6 reps each</td></tr><tr><td width="213">Abs</td><td width="213">Planks</td><td width="213">Hold until failure, 3 sets</td></tr></tbody></table><h3>Your Body Is a Gym</h3><p>A gym full of equipment isn’t always going to be available. Even if you lack access to a fitness club, you can transform your own body into a makeshift gym by performing a numbr of conventional exercises with a twist for added resistance..</p><p><strong>If you want a killer bodyweight workout program, you need to check out my program <a href="https://my.brandoncarter.com/product/bodyweight-blast/">Bodyweight Blast</a> .</strong>.</p><p>My program shows you a number of no-equipment workouts that you can practically do inside a prison cell..</p><p>"