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How Good Are Bodyweight Exercises



Bodybuilding is mostly composed form weight training. People who work hard in the gym use free weight training for better results possible. Free weight training usually includes exercises with dumbbells or barbells. However, there are many people who want to know the importance of bodyweight exercises for building muscle mass and their effectiveness. Bodyweight exercises are largely associated with other types of the sport like fitness, and less used in bodybuilding.

The truth of this matter is that bodyweight exercises can give you fastest results in terms of your muscle growth. Bodyweight exercises do not require any additional weight to be performed. From the technical point of view, they are quite easy to execute, are effective and available for all people who want at least to diversify their workout.

Bodybuilders who use their own body weight for core exercises know that they involve in work all group muscles at once and injury risk is quite lower than in other cases. There are no risks to fall weights you work with on you and to get you injured, even you fall yourself ( in these cases consequences are quite small).

The average men weigh in kilograms between 60 to 90. And this is not a small weight.  All you have to do in case of bodyweight exercises is to learn to use this weight instead of free weights. This is another reason for including bodyweight exercises in a workout program since even you have not all condition for training or you can get to the gym you can choose to train at home or elsewhere. All you need you have with you,  and this can be a great advantage.

The best bodyweight exercises are considered pull-ups/chin-ups, push-ups, squats, dips, calf raises and lunges. Since there can be other variation of these movements, we just mention that bodyweight exercise is any exercise that requires to move in space your torso with no other resistance than your own body.

You can consider bodyweight exercises if you want to achieve one of the following goals:

-Reach asymmetrical growth of your muscle groups;
-Develop general endurance and improve power performance;
-Get the hypertrophy of muscles in their natural geometry;
-Get rid of extra fat
-Get muscle definition.

This is not an exhaustive list of all good effects bodyweight training may have on our body.  Along with these points,  have to be mentioned bodyweight exercises have a great impact on increasing muscle strength and building muscle mass. They give best results as are involved in work all muscles fibers and use several stabilizer muscles too.

Let’s analyze further each of these bodyweight exercises, mentioned their specific and which group of muscles their work. Push-ups are at the top of the list since they are the most common among bodybuilders. And it’s absolutely right to be so since they offer a full-body workout beginning with abs to the gluteus muscles.

To do it you have to get into a prone position. Raise and lower your body using the arms, while keeping your back straight and toes touching the ground.  There are many variations for this type of exercises.  This one is the most simple and is best for beginners.

But once you get stronger, you can choose to do push-ups by placing the legs on the incline or even do them with a single arm. The push-ups are very effective in increasing strength of chest, shoulders and the triceps muscles of the upper arms.

Pull Ups:

Pull Ups

Pull-ups and chin-ups are great exercises for developing muscles of the upper back, such as rear deltoid, trapezius, erector spine and especially the latissimus dorsi. In the same way, they greatly work biceps, brachialis, and abdomen. To perform them you will need a bar.

If you are not in a gym and are going to use an improvised bar, make sure it is enough solid and secure to keep you safe while exercising. To do this exercise grab the bar with an overhand grip a bit wider than shoulder width. Pull your body up until your mouth reaches the bar level, or go even higher the level of your chin.

After this, slowly lower your body until you reach the starting position. This exercise has many variations too. Thus you can choose to do wide or narrow grips, changing leg position and others.



Dips are great exercises for developing triceps, chest, and back muscles. You can do them on a simple bench or choose a special machine for this. To perform this exercises you will hang from a bar, keeping your arms straight and shoulders above the hand. Lower your body until the elbow creates a 90 degrees uncle and then raise it.  As you get stronger you can choose do not bend your legs at 90 degrees, but to keep them stretched out in front of you.

Checkout Our Article:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Calf Raises:

Calf raises

Calf raises are best exercises for building and strengthen the muscle of the lower leg.  They are performed in a standing position by trying to raise the heel as high as possible. To increase the level of difficulty, you can do it standing in one leg.



Lunges are is one of the most popular bodyweight exercises. It refers to exercises when a leg is positioned forward with knee bent, while the other leg is situated behind. This exercise can be performed in a wide variety, and it worth to try each of them as they provide different effects.

You can choose them with arms on the side, in front of you or crossed them on your chest. Have to be said that the ability for doing more complex movements comes with time, thus begin with the simplest one and go for more difficult once you get stronger.

Related Article:: Extreme Dumbbell Lunges Exercises



The squats are very easy to do and maybe one of the most preferred by all the people, not only bodybuilders. During squats, exercises are usually worked legs and butt muscles. To do them, in a standing position, bent your legs at the knees and hips, and squats down keeping your back straight. Come back to the starter position and repeat the movement. If you are a beginner than opt for three sets of 10 repetitions.

There are many other exercises that can be included in bodyweight exercises. But crunches is the one that worth to be mentioned here. They are perfect for working abdominal muscles and can be done in a variety of ways. If you want to build muscle mass you have not to think that bodyweight exercises cannot help you with this task. The best method to add muscle mass is to increase the intensity of the workout.

Usually, you choose some exercises and do a number of reps for each of them. If you do supersets than you have to perform one more exercise designed for another group of muscles and do a certain amount of reps. Do it for 15 minutes. For example, you do 3-5 push-ups, then the same amount of pull-ups, then repeat them until you feel unable to do more.

After this increase the time of rest between sets. If you can not do supersets, just increase the rest time between sets to 10 seconds and keep doing them. Keep increasing the amount of rest between sets as necessary, until you finish those 15 minutes of training.

Must Read Our Article:: 9 Squats Variations For Bigger Muscles

Also, you can alter the speed of exercise execution, this being another trick for increasing training intensity. In order to increase the muscle mass, you can choose to do push-ups under different angles. Also, a big influence on building muscle mass has the diet. Make sure you follow a protein-rich diet, including supplements too.

Bodyweight Exercises:

Bodyweight Exercises

Bodyweight Exercises can be successfully used for increasing body strength too. For this purpose you have to do fewer reps but more difficult. How to do it? It is quite simple, choose to do a more difficult variation of bodyweight exercises like with one arm or one leg. Also, you can use some additional weight for more load.

What Not to Do in Case of Bodyweight Exercises?

If you want to make your bodyweight workout as effective as possible, then pay attention to the following details:

- Always make sure you are changing up your bodyweight exercises. Do not stick to a certain workout routine, and change your exercises, a number of reps once a week or two. It may be more simple for you to follow the same exercise program, but if you keep it unchanged more than two weeks than your body reaches that plateau and further no muscle grow will be seen.

- Do not too long pause between sets. Bodyweight exercise has proved to be more effective if the rest between sets is much shorter than other types of workouts. Thus, try to go through sets with minimal pause required.

-Listen to your body. If you feel a pain or uncomfortable to perform a kind of movement than is better to abandon. Your body gives your signals, and you have to listen to them. This will keep you free of any injury anytime.

As you see bodyweight exercises are very effective for building muscle mass and increasing muscle strength. Additionally, they are great for other purposes too like get rid of fat, get a symmetrical growth of the different group of muscles, get muscle definition and others.

Must Read: How To Win The War Against Body Fat



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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