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Bodyweight Suspension Training
The benefits of suspended bodyweight training
If you want to train away from the gym and still get great results only using your bodyweight then you should know that it is very possible. There are endless options available and one of them is using your suspended bodyweight to train your whole body just by using a pull up bar, parallel bars, gravity boots or straps.
One might be thinking that doing pulling movements like pull-ups and dips is something that makes sense using bodyweight but what about doing legs and training hamstrings and quads. Well the answer is that it is all taken care of and you can get a full body workout doing suspended weight training.
Doing split squats, lunges, Hindu squats and other types are exercises for legs is something that one can add to your routine when you want to make a few additions to the creative ways that one can train with suspended bodyweight training.
There are other ways that you can use suspension to train your lower body using a suspension trainer. ACE recommends using your suspension trainer during lunges. A lunge begins in a standing position with your back toward the trainer and the top of your right foot in both of the loops so your right knee bends to a 90-degree angle.
Stand on your left foot and then bend your left leg as your right leg moves backward. You can decrease the intensity by decreasing the bend in your left leg. Increase the intensity by increasing the bend in your left knee and lowering your right knee toward the floor.
But there are certainly many different kinds of attachments that one can now purchase online or at your local sports shops that will give you all the additions you might need. One obviously needs to decide on the type of system that you are going to follow when training with bodyweight.
For example the selection of sets and reps needs to be something that you will do that is directly related to what your capability is. Because this will be constantly changing as you train you should do yourself a favor a select the sets and reps that are specific to the movement that you are doing.
The American Council on Exercise, ACE, recommends performing six to 12 repetitions of each exercise to develop muscular strength or 12 to 20 repetitions to develop muscular endurance. But there is no hard and fast rule as this will be constantly changing as you get stronger.
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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