What's up guysé Jeff Cavaliere, ATHLEANX.COM. We're going to continue our series today ofour 8 Best Exercises. This time covering the 8 Best Bodyweight Exercisesyou can do. And we're going to mix it up guys, it's notjust strength training exercises but conditioning as well. If you want to be an Athlete, you've got totrain like an Athlete. We're going to combine both strength and conditioningto cover each of these 8 exercises. And guess whaté
We're going to cover your whole body too andthe only piece of equipment that you'll need to manipulate your own bodyweight for a fewof the exercises is a single Pullup Bar. Guys if you don't have one already, investin one. 10 to 15 bucks is well worth your development here. So let's get it started. The 8 Best BodyweightExercises you can do. Alright let's kick this list off the rightway, with the old classic Pull Up. There's no way that we can get through an8 Best Exercises list without including this one
because it simply is one of the best thingsyou can do for your upper body and it is a great Bodyweight option. Now let's say you are not getting enough outof a Pull Up. Or you're looking for something more advanced or more difficult, we can involve more muscles in the exerciseby simply switching our grip. And the thing here guys you will see, thecommon theme with all these exercises is there are certainly ways to modify to make these exercises more of a regressionto make them easier or make them a progression
to make them harder. And being able to master that is the key. Because you never want to get stagnant withany of your upper body exercises or any of your Bodyweight exercises period. So here if I switch my grip up to what wecall the Commando Pull Up. Now I've got a Core involvement because mybody wants to twist in one side as soon as you take this over under grip. You can't let that happen.
We're going to let our Core kick in and actuallyhelp us to stay stable while we Pull Up to each side of the bar. Of course a little bit extra Forearm involvementhere, a little bit of Biceps, never a bad thing here when we're trying to Amp Up theintensity of the exercise. Let's stick with that theme though, as wemove to number 2. Let's get those Biceps a little bit more involved. And of course let's get that Core a littlebit more involved too just by flipping the grip all the way over to what we call a ChinUp Knee Up.
And you can see as I do this exercise, it'stwo parts. The first part is getting my head up over that bar through a natural Chin Up. Which we know that positioning will work ourBiceps a lot more than it would in a normal Pull Up positioning. And of course, let's involve those Abs aswell by finishing with the Knee Up. Guys a great way to get more out of your BodyweightExercises and Training is to put more in them. And you can see this exercise gives us thatopportunity. Add a few more muscle groups, make the movementa little bit more complex but you're going
Calisthenics Explained Are Bodyweight Exercises Good For Building Muscle
Exercises that uses only the weight of yourbody as resistance are known as calisthenics. And, just as any other quot;resistancequot; training,the goal in performing calisthenics is to promote muscle growth and strength. Originatingfrom the Greek words quot;kalo,quot; which means quot;beautyquot;, and quot;sthenosquot;, which means quot;strength,quot; calisthenicsrose into prominence in the 19th century by the quot;father of gymnasticsquot; Freidrich LudwigJahn, and fitting enough, there's nothing really that is a better embodiment of quot;beautyquot;and quot;strengthquot; than gymnastics. Since calisthenics uses your body's weightas resistance, it's also known as bodyweight exercises. And the big question about bodyweightexercises is how effective it is for building
muscle and strength, or if it's as effectiveas lifting weights. To understand this, we need to understandhow our muscles grow and get stronger. Muscular and strength adaptation occur when a stimulus,or resistance, is applied to the corresponding muscle at a high enough intensity to invokemuscle overload. Simply put, the more weight you move with your muscles, the more yourmuscles adapt and become bigger and stronger. But it doesn't mean that any type of weightmovement will work. Take jogging, for example, although can be very taxing on the heart musclesand promote cardiac muscle growth, it will not promote much skeletal muscle growth, noteven in your legs. The problem here is that
the stimulus is not strong enough to targetall the leg's muscle fibers. If you've watched the muscle fibers tutorial before, you will understandthat we have three different muscle fiber types, one of which is used for endurance,known as type I, and the other two are used to provide great amounts of force, known astype 2 fibers. Since running doesn't require large amounts of force from your legs, type2 fibers are hardly fatigued and not a lot of muscle growth occurs. It's also the reasonwhy many do not consider jogging as a calisthenics exercise even though it only utilizes yourbody's weight. But other calisthenics exercises do, in fact, illicit high enough of a demandto hit those larger muscle fibers. Take a
pullup, for example, where on average, peoplecan hardly even do 5, the movement demands all fiber types to fire and eventually exhaust,thus promoting muscle growth. Pushups is another good example of a calisthenicsexercise that can illicit muscle growth, especially for beginners that struggle to do even 10.But eventually you will run into the problem of not having enough resistance. As toughas it may be to get to your first 10 pushups, eventually 10 will be just an easy warmup.When you start hitting 20, 25, or 30 pushups easily, then we run into the same problemas we saw with running. Of course, you can definitely modify the pushup to make it tougher,such as elevating your feet on a platform,
but ultimately you're not changing the amountof demand on the muscle groups involved in a standard pushup, instead you begin shiftingthe muscles involved in the movement. With feetelevated pushups, you anterior shouldersbegin taking the brunt of the resistance instead of your chest. So if you wanted to build yourchest, you won't have enough resistance. And you might be thinking, quot;Why not just add someweight on your backéquot; Well, at that point, it's no longer just bodyweight, thus no longercalisthenics. The next natural progression is using weights.As great as calisthenics can be, there will a point where certain muscle groups, especiallythe strong muscle groups such as your chest,
legs, and hips, will eventually need greaterresistance. Also, since calisthenics require you using multiple muscle groups to performan exercise, which isn't a bad thing at all in terms of natural and functional development,but it does make it tough to isolate certain muscles. Now, that's not to say that calisthenicscannot build an aesthetically appealing body. After all, you have guys looking like thisfrom performing just bodyweight exercises, but when you compare them to this, there'sa clear difference in muscle growth between the two regimens. Heck, even Olympic gymnastshave to use weights to push their maximum potential.