Best Bodyweight Exercises For Your Arms

If you are trying to build arm muscles, such as biceps and triceps, then there are some great exercises that can help you develop these muscles in no time! These exercises can be performed at home or at the gym, before or after your regular workout. Make sure that you combine your workout with plenty of water, and a balanced diet that is rich in protein and fats from lean meats, as well as carbohydrates.

Try these exercises out next time you are working out your arms!

Diamond Pushups

Diamond Pushups are a great exercise for the triceps. Once you have reached failure, you can switch to a normal stance pushup (taking a 10-15 second rest) and dish out as many reps as you can till failure again. Make sure that your hands are in line with your chest and not in a lower position.

Max Chin-up Hold

This exercise really gets the blood pumping and is a great workout for the biceps and is pertinent when trying to build bigger arms on bodyweight exercises. When doing this exercise you perform a chin up and hold yourself at the top for as long as possible (till failure). When you can’t hold on any longer, come down and rest for 15 seconds. Then perform the exercise twice more.

 Tiger Bend Pushups

Personally, this is one of my favorite pushup variations. For starters it looks pretty cool, however, it’s not just about how it looks. It’s a really painful exercise but a really effective one as well. This, along with diamond pushups will make sure you’re getting the best out of your workout routine.

One Arm Bodyweight Curls

This exercise is really similar to dumbbell curls except the fact that you’re using your bodyweight and not dumbbells. This exercise solely focuses on the bicep and biceps alone and will really help in increasing muscle in the arms. You could either perform this on a pullup bar or gymnastic rings. Whichever one is more convenient and comfortable for you.

Remember not to be discouraged if you find it difficult to complete these exercises at first. Your body will slowly develop the endurance and muscles needed, and then you’ll be performing these exercises easily in no time! Keep in mind that it is a continuous process, and it is simply not possible to develop massive arm muscles overnight. So, be steadfast and consistent in performing these exercises. Good luck!

Which exercises do you practice for building arm strength? Comment below!

Bodyweight Exercises To Make The Most Out Of Leg Day

Leg day is one of the most important days in any workout routine, unfortunately, it is the most over looked or avoided one as well. Working out the legs through compound movements (squats etc.) not only increase testosterone levels but also helps release a growth hormone which results in more gains and greater strength. However, as stated before, without proper diet, and a proper routine, it’s unlikely you’ll see any significant changes.

1.  Close-Stance Squats

It is pretty much like an ordinary squat, except your feet are less wide apart than the usual form. This exercise hits most muscles in the lower body but it’s greatest effect is on the quads and the outer side of the thigh muscles. Remember, since you’re using body weight only you have to make this exercise as difficult and as effective as possible by increasing the ‘time under tension’. Do this by slowing down the pace of repetitions and spending a greater amount of time in the position where your muscles are under the most amount of stress.  

2. Split Jump or Jumping Lunges

Split jumps are not only a great exercise to build muscle, it is a very good exercise for cardio as well. It even improves your stability, and balance as you’ll be challenging the core and hips (they help in rotational movement) along with the glutes, quads and hamstrings. You can increase the difficulty level as you go on by attempting to jump higher or going even lower when at the bottom of the position of the exercise.

3. Pistol Squats or One-Legged Squat

One legged squats are probably one of the hardest body weight exercises out there. Not only because you have to lift most of your whole bodyweight on one leg, but also try and maintain your balance while doing so. If you’ve never done this exercise before you will need assistance at first (by holding on to something) but as you keep doing it you’ll be able to do it without help in no time. It is a really important bodyweight leg exercise and it really does help grow stronger and bigger muscles. Not to mention it also puts a great amount of toll on the core muscles. As to why it is called a ‘pistol squat’ is because your body is shaped like a pistol at the bottom of the movement.

What exercises do you use to tone and build leg muscle? Comment below!

Best Bodyweight Exercises for Upper Body Strength

Building strength doesn’t necessarily mean going to the gym and lifting weights, it can also be done at home. However, even this training method requires the same amount of dedication, consistency, and hard work. Having said that, it is easier to be consistent with this routine rather than having to go to the gym although, going to the gym and opting for weight training will give you relatively quicker results.  The upper body muscles include (Back, chest, shoulders, triceps, biceps, and forearms). So, without further ado, let’s look at how you can increase your upper body strength at home.

Dips

Just like most other bodyweight exercises (pullups etc.) it is a compound exercise. Meaning it trains many muscles at the same time. And to increase strength, compound exercises are a must. Dips, are mainly a triceps exercise but they also force the chest and shoulders to work. It is one of the most important exercises in bodyweight training to develop muscle, and strength in the upper body.  Once you find it easy to complete 8-10 reps, you can start adding more weight to your body by filling up a bag with books and wearing it. Continuous tension is necessary to gain strength.

Wide Grip Pull-ups

Pull-ups are by far the best bodyweight exercise out there. It hits multiple muscles such as the bicep, the forearms, traps(shoulders), and the upper back. However, their greatest effect is on the lats and the biceps. Lats are the biggest muscle in the upper body and increasing their strength and training them is pertinent. And of course, it is the exercise that most helps you in getting that V-Shape. Many people confuse pull-ups and chin-ups. Remember chin-ups have an underhand grip (palms facing you), whereas, pull-ups involve overhand grip (palms facing away). 

Diamond Pushups

Diamond Pushups are a great exercise for the triceps, chest and front shoulders. It is easier to do than the dips, so you should do dips before this exercise in the whole workout. Once you have reached failure, you can switch to a normal stance pushup (taking a 10-15 second rest) and dish out as many reps as you can till failure again.

Handstand Pushups

This exercise is really difficult to do. Not only do you have to do a handstand, but you have to do a pushup while doing it as well. But don’t worry, there’s a way to be able to do it within 2-3 weeks.

Firstly, you’ll have to do a supported handstand and hold that position for as long as possible. Once you can hold for long enough, then you will do a supported handstand pushup. And eventually, you’ll be able to do with out support. Having said that, it is easier said than done, and without effort, grit, and hard work you won’t be able to achieve your goals. 

Which exercises do you use to build up upper body strength? Comment below!

How To Build Lean Muscle

A common fitness goal for many people training at the gym is to build lean muscle; that is, to build muscle mass and tone the body without the fat. In order to build lean muscle, it is crucial to follow a strength based training routine, as well as to follow a balanced and healthy diet. Here are some more tips to help you build lean muscle effectively:

1.  Strength Training

One of the most important steps for building lean muscle is to focus on strength training, and in particular weightlifting.  Focus on weightlifting at least 2-3 times per week, focusing on all major muscle groups, including the shoulders, abdomen, chest, legs, and arms. Keep in mind that correct alignment and positioning is key to proper weightlifting and to avoiding injuries. Thus, do not start lifting weights blindly. First learn the proper technique before starting to train regularly.

2. Take Breaks on Alternate Days

It is essential to give your body a break in between strength training days. This allows your body to repair and build the muscle. Training every single day without any break can tire out and put a strain on your body, which will be counterproductive in training for a fit and healthy lean body.

3.  Push Your Limits

Real progress is made when you push your body past it’s limits when working out. This means that you should keep lifting weights until you find it difficult to make it past the last few reps. Doing too few reps will not allow your body to build muscle. However, it is important to keep in mind that there is a difference between an intense workout and a painful workout. While intensity is good for building lean muscle, if you feel extreme pain when working out then you should not continue. Pushing past your limits when experiencing pain can lead to serious injuries.

4. Stay Hydrated

When doing any type of training, it is essential to drink plenty of water. Staying hydrated will give your body the energy it needs to build muscles, and will reduce excess exhaustion and fatigue faced post-workout. As you train, you are likely to sweat and so it is necessary to replenish your body by drinking enough water.

5. Follow A Healthy Diet

A healthy and well-balanced diet is another important step when aiming to build lean muscle. Make sure to include plenty of fresh fruits and vegetables in your diet, as well as slow-digesting whole grains such as brown rice, quinoa, and rolled oats which will give you a supply of energy throughout the day. Furthermore, in order to build lean muscle, it is crucial to get enough protein in your diet. Foods with a high source of protein include eggs, poultry, lean beef, yogurt, cottage cheese, etc.. A high protein diet will help build lean muscle in no time.

How do you work on building lean muscle? Are there any specific exercises you follow? Comment below!