Many people ask if you can use bodyweight training to produce extraordinary strength. The short answer to this would be YES.
But let me ask you this: what kind of strength are you trying to gain? Is it relative strength, like gymnasts or acrobats who are able to lift 6 adult people on their shoulders? Or is it massive power, like a strongman who can perform almost superhuman feats of strength?
Both these forms of strength can be achieved using bodyweight training techniques. The key is in the exercise selection.
You want proof that bodyweight strength training can produce more impressive results than lifting weights? Let’s take a look at Gorillas. We know that a Gorilla’s physical capabilities are produced purely by use of bodyweight training mechanisms. And check this out:
- A Gorilla is Bigger than the biggest bodybuilder (size)
- A Gorilla is Faster than fastest bodybuilder (speed)
- A Gorilla is Stronger than the strongest bodybuilder (strength)
In a nutshell, Gorillas have the 3 characteristics that would make up The Perfect Bodybuilder…
…But remember, Gorillas DO NOT lift weights. They use bodyweight techniques. And this is an important fact, so listen closely:
SIZE – The unit amount of muscle fibers available. It’s been shown that exercises which move your body rather than a weight will fire more muscle fibers than exercises which move a weight rather than your body. That’s why Gorillas have such massive arms. (On a side note, I was personally able to pack on 39 lbs of muscle in just under 6 months using nothing but bodyweight training techniques.) Weightlifters take years to do that.
SPEED – How fast the muscle fibers contract. Bodyweight training exercises produce far more speed than any other form of training in existence. Look at the amazing speed of martial artists.
STRENGTH – How many muscle fibers contract together at the same time. Look at gymnasts. They perform amazing feats of strength with their arms. If that doesn’t satisfy you, look at Gorillas; in some scenarios they are able to lift up to one TON. Now that’s true strength…all produced by bodyweight training.
This should logically conclude to you that bodyweight training is THE secret to massive strength (and size).
“So how do I know which bodyweight exercises will produce the kind of strength I want?”
Most bodyweight trainers fail because they lack TARGET. They don’t know which exercises are best for size, which ones are best for strength or which ones are best for speed.
If you want relative strength like for gymnasts or acrobats, focus on exercises that challenge your stability, e.g. medicine ball pushups. Exercises which challenge your stability will fire more muscle fibers for the purpose of increasing your balance threshold.
If you want gorilla-like strength, focus more on performing negatives. A negative is the ‘lowering’ part of an exercise repetition. So for example when performing chinups, the negative portion would be the part where you lower yourself to the ground. So instead of performing 10 full chinups, perform 10 ‘negative only’ chinups. This has been scientifically proven to be the best method to produce massive strength.
Obviously you can see how bodyweight strength training will clearly give you the results you desire.
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