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11
Bodyweight Evolution: Three Phase 12 Week Training Program for Muscle Growth
Venturing into the unknown can be a daunting task, especially using exercises and training methods which are...
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Venturing into the unknown can be a daunting task, especially using exercises and training methods which are unfamiliar. In this section basic principles will be discussed explaining why bodyweight exercises work and how you can develop significant muscle mass using this style of training. The explanations are concise and will allow you to establish a basic understanding of key concepts.
At the end of the day results obtained will be proportional to effort. Given a continual increase in intensity coupled with adequate sleep and nutrition, progress will be optimised.
A problem which plagues the present generation is a concept called Paralysis by Analysis. This is a phenomenon where decisions are overanalysed, often resulting in underachievement. Due to training information being abundantly available online, it is very common for trainees to seek out the 'optimal' program and become so fearful of choosing an incorrect protocol that they simply never train with the consistency and intensity required to continually progress. By adhering to the principles discussed below and progressively increasing the difficulty of ones training, the body will in turn respond kindly.
Author: Metin Dabak, Daniel Vadnal
ISBN-13: 9798448646041
Publisher: Independently Published
Language: English
Published: 04/07/2022
Pages: 46
Format: Paperback
Weight: 0.38lbs
Size: 11.00h x 8.50w x 0.12d
At the end of the day results obtained will be proportional to effort. Given a continual increase in intensity coupled with adequate sleep and nutrition, progress will be optimised.
A problem which plagues the present generation is a concept called Paralysis by Analysis. This is a phenomenon where decisions are overanalysed, often resulting in underachievement. Due to training information being abundantly available online, it is very common for trainees to seek out the 'optimal' program and become so fearful of choosing an incorrect protocol that they simply never train with the consistency and intensity required to continually progress. By adhering to the principles discussed below and progressively increasing the difficulty of ones training, the body will in turn respond kindly.
- Types of muscle contractions, Manipulating leverage, Time under tension.
- Tempo, Progressive overload, Examples of progressive overload, Muscle soreness.
- Muscle soreness, Mind muscle connection, Why bodyweight training is effective, Leg training.
- Training program explained, Table headings, Example layouts 4 days training.
- Example layouts 5 days training, Letter headings explained.
- DOWN!, Accumulation, Modify exercise if too easy, Warm up protocol.
- Wrist Flexion, Wrist Extension.
- Shoulder Dislocate.
- Chinups, Tuck-L Chinups.
- Archer Chinups, Elevated Shoulder Pushups.
- Bodyweight Rows 90 , Bodyweight Rows Legs Extended.
- Diamond Pushups, Elevated Diamond Pushups.
- L-Sit Low, L-Sit.
- Hollow Body Hold, Jumping Squats.
- Single Leg Box Squats, Assisted Single Leg Squats.
- Single Leg Squats, Weighted Single Leg Squats.
- Calf Raises, Single Leg Calf Raises.
- Glute Ham Raise Hinge.
- Glute Ham Raise Eccentric, Lunges.
- Plank 1 Leg Hip Extension, Bulgarian Split Squats.
- Alternate Lunge Jump, Dips, Straight Bar Dips.
- Shoulder Width Pullups, Close Grip Pullups.
- Explosive Switch Grip Chinups, Pushups.
- Plyometric Pushups, Archer Pushups.
- Tricep Extensions, Hanging Knee Raises.
- Hanging Leg Raises, Handstand Shoulder Taps.
- PB L-Sit to V-Sit raises, Archer Bodyweight Rows.
- Chest to wall Handstand, Chest to wall Handstand Pushups.
- Korean Dips, Handstand Wall Walks.
- Chinup Hanging Leg Raises, Side to Side L-Sit.
- Assisted Sissy Squat, Full Sissy Squat.
- Lunge Isometric, Single Leg Balance
Author: Metin Dabak, Daniel Vadnal
ISBN-13: 9798448646041
Publisher: Independently Published
Language: English
Published: 04/07/2022
Pages: 46
Format: Paperback
Weight: 0.38lbs
Size: 11.00h x 8.50w x 0.12d
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