Increase muscle size with bodyweight, routine suggestion!

Posts: 6 Join date: 2009-07-16

Hi,

I'm train with bodyweight movement only, my weight is 70-71 kg and height 1,72.

I can do 50-60 full rom dip
20 pull up with chest touch the bar each repetition
10 full rom handstand push up
10 one arm push up
20 one leg squat.

many consecutive muscle up on the bar and on the ring.

Other movement: pseudo planche push up, planche position with
elbow non totally straight, iron cross on the ring and
other funny bodyweigh trick like front lever etc.

I need a sample training schedule for maximize the
hypertrophy, i have the weight west but i hate the additional
weight to my body.

Can you help me to suggest a sample training for
my situation?

Thank's

Mauro.

Posts: 6 Join date: 2009-07-16

LittleBeastM - SS3 wrote:

Ok, you're big, very big and i see your routine in the forum, for me your daily training is real overtraining!!!

I can manage medium volume ad not too high frequency.

I can do this:

Mon: push + legs
tues:rest
wed: pull and abs
thure: rest
friday: repeat the cycle.
saturday: etc..etcc..

Somebody can suggest to me a plan?

Posts: 178 Join date: 2010-07-27 Age: 21 Location: Hungary

Wolverine81 wrote:

Hi,

I'm train with bodyweight movement only, my weight is 70-71 kg and height 1,72.

I can do 50-60 full rom dip
20 pull up with chest touch the bar each repetition
10 full rom handstand push up
10 one arm push up
20 one leg squat.

many consecutive muscle up on the bar and on the ring.

Other movement: pseudo planche push up, planche position with
elbow non totally straight, iron cross on the ring and
other funny bodyweigh trick like front lever etc.

I need a sample training schedule for maximize the
hypertrophy, i have the weight west but i hate the additional
weight to my body.

Can you help me to suggest a sample training for
my situation?

Thank's

Mauro.

As i can see u have good condition...Well, i felt the same for half year that i dont grow. The 2 things which helped me were: 1. the supersetz (try to do the hardest things with low reps whatever u want) and 2. eat a lot

I dont know why but till i do pyramids and supersetz i gain muscle mass and i get ripped. Maybe Supersetz is for getting bigger, pyramids made me ripped and cut.

I think u should use these methods if u dont want to use weight vest. U should eat A LOT and sleep hard as well.

I hope i could help

Posts: 443 Join date: 2009-08-24 Age: 21 Location: Slovenia

actualy, pyramids AND supersets got u big.
supersets got u ripped and cut Wink

Posts: 6 Join date: 2009-07-16

BleHz0r wrote:

actualy, pyramids AND supersets got u big.
supersets got u ripped and cut Wink

please, an example of superset and pyramids...

thank's

Posts: 443 Join date: 2009-08-24 Age: 21 Location: Slovenia

pyramid (example)
(excercise) reps 1-2-3-4-5-4-3-2-1 or
(excercise) reps 2-4-6-8-10-8-6-4-2 etc.

superset (example) this is also good cardio if u dont rest at the end either
5 pullups
10 pushups
20 squats
10 hanging leg raises
10 bridges
^ all this with no rest inbetween.
after that, u rest some and repeat for sets.
or u can do varieties of excercises like
pullups, wide grip pullups, close grip pullups, chinups, close, wide.. for sets
theres plenty of routines on this. search button is your friend Wink

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Increase muscle size with bodyweight, routine suggestion!

Increase muscle size with bodyweight, routine suggestion!

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