How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
Bodyweight Exercise Technique for Mass INTERMITTENT ISOMETRICS
What's up, guysé Jeff Cavaliere, ATHLEANX . It's another bodyweight Wednesday tutorial. Thatmeans it's time for me to help you get more out of your bodyweight training. Now, don'ttell me you're not training with your own bodyweight. I don't care if you're a hugeiron addict. You'd better make sure you're carving outat least a little piece for bodyweight training because there's nothing that can replicatethe command of your own body and space. As a matter of fact, we're going to up that commandright here, today by including an overlooked element of your training.
That is isometrics. Now, I've talked aboutisometrics here on this channel before, but I think people overlook their importance.They think of isometrics as 'easy things', righté I'm not contracting, or I'm not shorteninga muscle, I'm not lengthening a muscle; I'm just hanging out. It doesn't have to be that easy. As a matterof fact, where and how you incorporate your isometrics â€“ especially in the bodyweighttraining â€“ can make all the difference. So here's what I'm suggesting: take a lookhere at a standard pushup exercise. Now, we've talked about before how a pushup may not be the most challenging exercise
for your chest for somebody that's capableof bench pressing and lifting a lot of weight. However, you can make it much harder by insertingisometric holds into the normal set that you're doing. So I can decide to pause here after a fewregular repetitions in the bottom portion of the rep, or the middle portion of the rep,or as I'm demonstrating even on the top portion of a rep. what I'm doing here, though, isnot just hanging out. I'm actively engaging as many muscles as I can to hold this position. So what you might not be able to see hereis I'm actually squeezing and dragging my
hands together, like this, on the floor totry to engage more activation of my chest. And believe me, I can feel it, but I don'tjust stop there. Then I try to resume my normal repetitions. If you haven't tried this technique before,you're in for a rude awakening because you may not be able to get that many more regularrepetitions. Remember, who caresé Because we're not counting. All we're doing is measuringthe other and the ultimate effect that this will have on you and your body in this set. Taking it to failure, taking it beyond failure,making sure you get enough out of it. The
same thing here applies to other exercises.I can go up on a pull up bar â€“ which is already a difficult exercise for some â€“ butfor those that don't find it difficult enough and that don't have access to any weight toput on their body for an overload; try the isometric holds intermittently. Again, try them in the bottom, try them atthe top, and try them in the middle; wherever you try them, try to then resume normal repsafter it. Like I said, it's a much different effect. It will dramatically shorten the lengthof your set if you're used to doing rep after rep after rep, but with the ultimate goalof getting you more from that set.
We can even take it to the extreme with amore difficult exercise. A handstand pushup. Again, look what happens even here. I'm stilldoing the same idea of pulling my hands together when I'm in the low, isometric hold, but ontop of that, you can even see muscles in my back that wouldn't necessarily have a chanceto activate, become activated because their role as stable items becomes that much moreimportant when I slow down the rep. So when I get it in here and I actually wantto stop and hold, now, all of a sudden, their job becomes that much more imperative to kickin and allow me to maintain my stabilization in this position. It's not easy, but guesswhaté The ultimate effect on my entire back