For guys, it can be difficult to realize the full potential of body weight exercises, even whilst training at the gym, because there is so much emphasis on slogging weights these days. Yet, it is important to understand that when it comes to regulated training, there is a regression and a progression to every single manoeuvre, and you do always want to be erring on the side of constant progression.
For instance, if you take the hanging leg lift, it would be a regression to go back to doing standard planks after time you work out. If you move onto leg lifts which incorporate a weight (usually a medicine ball), however, the exercise is counted as a progressive manoeuvre. The bottom line is that training should always be about making gains, if you want to see great results.
The good news is that there are plenty of body weight exercises for men which can be performed without equipment, in almost any environment. This means that, if you get to the gym for a work out, only to discover that all the racks are and benches are occupied, you can whip out these moves and know that you are wasting no time at all.
This guide to the top four body weight exercises for men will help you learn which manoeuvres are best for building and retaining muscle, and speeding up the appearance of visible results.
The Push Up
The standard push up is great for building up muscle in the shoulders, chest, and triceps. However, not many people know that it is just as effective when it comes to stabilizing and maximizing the growth of muscle in the torso and lower back too.
This move can be carried out using a variety of different hand, foot, and body positions. In fact, here are as many different ways to do push ups are there are brands of beer in a supermarket, so it is entirely up to you which one feels best. If you are coming back from an injury, try Hindu push ups.
The Body weight Squat
Once again, this is a fairly standard manoeuvre, but it is a very advantageous one as well. The biggest benefit is that it can be used as both an indicator of strength in the hips, ankles, and thorax, and as a tool for muscle conditioning and maintenance.
You are likely to find the body weight squat difficult to start with, but if you have a reasonable degree of strength in the aforementioned areas, you should be banging these out in sets before you know it. For an extra challenge, try performing body weight squats against a wall to a drill based schedule.
The Pull Up
For guys in training, pull ups tend to either be something to look forward to, or they are something to dread having to perform on a weekly basis. Yet, they stand as one of the most effective ways to acquire mass within the back region, so if you are looking to gain strength, you cannot afford to neglect them.
To switch up the manoeuvre, and enjoy maximum efficiency, change the grip component (use a towel, rope, or offset your grip entirely), and make a commitment to modifying your linear movements. For example, it can be useful to carry out side to side movements, instead of the usual up and down fare.
The Bulgarian Split Squat
This is another great manoeuvre, as it helps guys in training to acquire additional muscle and strength within the legs, and it enhances overall hip and knee mobility. Whilst this might not sound quite as exciting as the promise of having super ripped traps, you will be grateful for that extra flexibility once you have been performing squats for six months or more.
The Bulgarian split squat can be further modified with an additional weight (anything secure and sturdy will do the trick), which is held either straight in front of your body, over your head, or hugged close to your chest – depending on your level of strength. If you lift your front leg, the range of motion for the Bulgarian split squad will be further expanded upon.