Tag Archives: bodyweight

Building Lifting Programs: 4 Vital Characteristics

If you’ve been following me for a while, you’ll notice I don’t put a ton of lifting programs up on my site.

That will probably change in the near future but for now there are many reasons that I don’t. The overarching reason is because I pride myself on educating lifters so they can think for themselves, not just follow a program blindly. The fitness community is inundated with thousands of lifting programs that people can follow, but ask the average user to develop their own program and describe the inner workings of their training and they likely can’t.

“Give a man a fish and feed him for a day; teach a man to fish and feed him for a lifetime”

I’d much rather teach you how to do your own programming so you can sustain yourself over a lifetime, rather than trying to find the next greatest thing after the end of an 8-week cycle.

Log-Press
So in designing your own lifting program, what are the major factors that you need to develop it around?

#1: Your Goals

Far too often when I talk to someone about lifting, they don’t have a clear definition of what their end game is. When embarking in lifting programs, you need to train to both your short-term and long-term goals.

Do you want to add on mass? Or do you want to gain total body strength? Maybe your goal is lift specific and you want to add 25 pounds to your bench press?

You need to have your end game in mind. If you want to add mass, doing programs meant for powerlifters may not add a lot of hypertrophy, and inversely, if you want to get stronger, high-volume bodybuilding style programs probably won’t get you there.

All of your training must be done with intention.

Never Change The Goal
#2: Volume-Intensity Relationship

To induce a training effect you have to stimulate your body with enough volume under heavy enough loads.

Training to your goals will take care of a lot of this dynamic. Strength seekers will favor less volume with more intensity and the mass seeker will probably favor more volume with lighter intensities.

Knowing the relationship between volume and intensity is paramount and may take some manipulating to make the gains you are looking for. Throughout the course of your training life, you will come across periods where your body needs more volume to induce growth, whereas other times you may need to add weight to the bar to boost your gains. Unfortunately there is no magic recipe for this. This comes down to your knowledge as a lifter, understanding what your body is telling you, and your ability to manipulate your programming to what your body needs.

For some general guidelines on volume and intensity check these out:

How to Add More Volume To Your Training

Crank Up the Intensity

What Rep Range Should You Use to Gain Mass?

#3: Training Frequency

This is how often you train, and more specifically, how often you are stimulating your various muscle groups.

Depending on how you break-down your training sessions, your training frequency may vary but typically you should be training at least 3 or 4 days a week.

Your training frequency will also be dictated by the volume-intensity relationship as higher-volume or intensity sessions may require more time in between training sessions. Rule of thumb for Primal lifters is that you allow for 48 hours rest in between muscle groups.

#4: Exercise Selection

This is a big one for me. I’m a firm believer in recruiting more muscle to build more muscle, so I favor a lot of compound lifts. However, you must be careful when using a lot of compound movements and ensure that you are getting proper recovery and not over-training your nervous system.

This is not to say isolation movements don’t have their merits, but you just have to know when and how to use them.

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In Summary…

There are four major components of program design:

  1. Your Goals
  2. Volume-Intensity Relationship
  3. Training Frequency
  4. Exercise Selection

These are the only things you need to think about when designing a lifting program.

Any time I write a program for Primal, I am building it around these components. So as you progress in your lifting career, these are the things you need to think of in order to give yourself the proper programming to make both short and long-term gains.

As a parting thought, I want to finish by saying that there is no such thing as a perfect program. It just doesn’t exist.

Something may work for a while, but your body will adapt and your gains will stall. This doesn’t mean the program is garbage, it just means that you need to manipulate a portion of the program to reach your desired end state. This is what I call the 25% rule. To read more about the 25% rule, stay tuned for my next post…

— Tank

Training Finishers for Fat Loss and Muscle Gain

Want to boost fat loss, improve your conditioning, build some extra muscle, and increase your mental toughness, all in less than 20 minutes?

Adding training finishers to the end of your workouts is an extremely effective way to do all of the above.

Most of the time Primal finishers take the form of either high-intensity cardio, a hard hitting bodyweight circuit, or a strength movement with a conditioning component built around improving mental toughness.

Since finishers are meant to be high-intensity, you only need to do them a few times a week and are not meant to be done after every training session. Doing finishers too often will jeopardize your recovery times and strain your central nervous system (CNS), and if you are working your ass off during the main components of your training sessions, they just aren’t necessary all of the time. Keep your finishers to 20 minutes in duration or less.

battle rope finishers

High-Intensity Cardio Finishers

Primal conditioning philosophy centers around high-intensity cardio and using finishers in this fashion is a perfect opportunity to burn some extra fat. High-intensity cardio burns more fat calories in a shorter period of time than steady state cardio like jogging or the stair climber, and it will have a long lasting metabolic effect, boosting fat loss for up to 24 hours after you have left the gym.

Here are some examples of high-intensity cardio finishers:

  1. Battle Rope Finisher: 3-4 rounds of battle rope for intervals of 30 seconds to 90 seconds or more. Non-stop movement of the ropes switching between rope slams (single and double arm variations), rope jumping jacks, and shoulder rotations. Rest 1-2 minutes between rounds.
  2. Hill Sprints: This is the most classic and effective fat burning cardio you can do. 5 – 10 sprints with 1-2 minutes rest in between rounds will do the trick. Your rest period includes time spent walking back down the hill.
  3. Sled and Prowler Work: Weighted sled pulls and sprints, and loaded prowler pushes make for brutal conditioning finishers. Pulls/pushes for 50 feet or more with short breaks in between movements work best.

Bodyweight Circuits

Bodyweight circuits are one of my favorite finishers to not only boost fat loss, but also build muscle and throw in some extra volume to my training sessions. You can do circuits with light resistance as well, but if you worked hard enough during the core of your training session it probably isn’t necessary. Bodyweight yields a good training effect while minimizing wear and tear on your body that increases recovery times. Using a circuit that recruits the entire body will boost the effectiveness of the finisher.

An example would be:

1a) Pushups x 10
1b) Recline Rows x 10
1c) Jump Squats x 10

Perform each exercise consecutively without rest in between. Completing all 3 constitutes one round. Rest 30 seconds to 2 minutes after each round. Perform 3-5 rounds.

Strength and Mental Toughness Finishers

These are my favorite finishers to use. I like leaving the gym knowing I gave it everything I had and really testing yourself at the end of a training session is a sure-fire way to end on a high note. The strength component of this finisher should involve heavy weight but with a movement that has little risk for technical error or injury. With this in mind, I often turn to heavy farmers carries or carrying odd objects like kegs, sandbags, or stones.

You will get a strength, muscle building, conditioning, and mental toughness training effect with this kind of finisher. I also like combining this type of finisher with high-intensity cardio as a form of contrast training.

A couple examples of this type of finisher would look like:

  1. Kettlebell farmers carries for 150 feet.
  2. Heavy object carries for 150 feet in a variety of positions (zercher, shouldered, cleaned, overhead). Keep in mind risk for technical error and increasing the difficulty with different positions since you are already fatigued from your entire training session.
  3. Farmers carries for 50 – 150 feet followed immediately by a hill sprint.

farmers carry finishers

Wrapping Up

  • Finishers are a great way to boost fat loss, improve conditioning, increase muscle mass, and build mental toughness.
  • The best finishers can be high-intensity cardio, bodyweight circuits, and strength and mental toughness movements.
  • Do not perform finishers after every training session because they can jeopardize your recovery times and increase CNS fatigue.

— Tank

3 Simple Ways to Add to Your Training Volume

One of the biggest factors in making gains in the gym is your training volume. With all of the troubleshooting you can do with your training programs, sometimes the recipe for success is simply doing more work.

training volume

You must incorporate enough volume in your training to produce a training effect, and the more experienced you are as a lifter, the more training volume you likely need.

For some set and rep guidelines, check out some of my past articles:

How Many Sets Should I Do Per Training Session?

What is the Best Rep Range For Building Muscle?

But expanding on those, what are some simple ways to increase your training volume to help induce hypertrophy gains?

#1 Drop Sets

This technique is popular among bodybuilders, but strength competitors and athletes can get a lot out of drop sets as well.

I tend to stay away from drop sets on my major lifts (with the exception of squats from time to time), but I employ drop sets frequently on my assistance lifts (especially direct arm work). The idea here is that for your last set, you reduce the resistance by 30% from your heaviest set and crank out as many reps as possible.

Drop sets are best used on lifts that have a low risk for technical error like rope-pushdowns and other tricep movements, curl variations, recline rows (and some other row variations like cable rows), hamstring curls, and other isolation movements. You can employ drop sets on compound lifts like bench press and squats, but they also produce the greatest injury risk, so you must maintain strict form and train smart.

Drop sets will only add a minute or two to your total training time but they add a significant amount of volume to your training and pump a ton of blood into your muscles shuttling vital nutrients.

However, use drop sets strategically and avoid using them on the same movements or muscles week in and week out.

#2 Load-Up Your Warm Ups

I’ve mentioned this before as a way to incorporate more bodyweight training and bring up weaknesses, but your warm-up is also a way to add more training volume.

For your warm-up sets on your main lifts, or even some of your assistance work, use higher reps than normal. Your overall max numbers on your top end sets may suffer a little, but that’s the price you pay if more volume is a solution to making more gains. After a few weeks, your body will adjust anyway so your strength loss will only be temporary.

This also accentuates another point I make with a lot of lifters. Instead of looking at your progress from a set to set basis, start viewing the bigger picture of total training volume. An extra 10-15 reps during your warm-up sets will likely add a lot more to your total work output (total pounds lifted) even if it means you sacrifice a few reps on your higher-end sets.

Jamie Eason

#3 Grease the Groove

I picked up this term through a mentor of mine, world class strength coach Zach Even-Esh.

It’s essentially active recovery, but with a more judicious approach. In between training sessions on scheduled off-days, you can use grease the groove to throw a bit more volume into your overall weekly workload. Keep in mind however that grease the groove training is meant to be short-duration (20-30 minutes) and low-impact.

For my own training, I keep a fairly strict schedule with Monday and Thursdays being upper-body days, and Tuesday and Fridays being lower-body days. Wednesdays and the weekend are my “off-days” but Wednesday is where I will typically get a grease the groove session in.

Since I emphasize training Primal style with heavy compound lifts, I don’t do much direct bicep work and sometimes my bodyweight work (outside of warm-ups) takes a backseat to barbell and kettlebell training. Wednesday’s grease the groove session then becomes my avenue for curl variations, push-up and pull-up training, and any other work that I may be neglecting.

You must be conscious of what movements you are doing on these days and the intensity in which you train, which is why I stress grease the groove being low-impact. Otherwise you jeopardize your recovery times from your main lifting sessions and the extra work you are getting ends up being more detrimental than beneficial.

— Tank

Implementing a Full Body or Upper Lower Split

The only two training splits I recommend are either full body or an upper lower split.

Body part splits and bodybuilding style training has its place for supplemental programming, but it’s ill-suited (as a primary focus) for the average gym rat or athlete who wants to get both strong and huge. Training full body or with an upper lower split recruits far more muscle, allows you to train much more frequently than body part splits, and will build both size and strength concurrently.

If you want a more detailed look into why I advocate against body part splits for the average gym rat, read this: Ditch the Body Part Split

upper lower split

I favor an upper lower split personally because I think it has a few advantages over full body training, but I’ll give you examples of both just so you can decide for yourself what suits your needs and schedule more.

Full Body

For a full body split, it’s pretty straightforward. You train your entire body each training session so no movement is off limits.

The disadvantage to full body training is that your training sessions will typically be longer than normal and your recovery times increased. You may also be hard pressed to fit everything you’d like to do in a single training session.

As a general rule, no matter what the split, I train my biggest/heaviest lifts first and follow that with assistance work and specialty training such as plyometrics and explosive movements. Several days a week, I will end with 20 minutes of high-intensity cardio.

Here is an example full body training plan:

  1. Big Lift (Bench, squat, overhead press, deadlift)
  2. Assistance (row variations, tricep and bicep work, hamstring and posterior chain movements, floor presses, squat variations, single-leg exercises, etc.)
  3. More Assistance (different movement from your 1st assistance exercise)
  4. Bodyweight or Explosive Movement (push-up and pull-up variations, dips, kettlebell cleans and snatches, barbell hang cleans, heavy push presses, plyometrics)
  5. Core Work and/or Conditioning (sprints, hanging leg raises, medicine ball throws, kettlebell swings, battle rope, weighted crunches, farmers carries)

* For some of your explosive work, if it’s really taxing, you may perform that as your second movement to reduce the possibility of technical errors and injury, as well as increase the actual training effect of the exercise. *

Training hard with a full body approach, you only need to train 3 days a week (Monday, Wednesday, Friday for example), with some light to moderate active recovery sessions on your off days.

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Upper Lower Split

Upper lower splits are a progression from full body training and are what I typically use in my own training and with my clients. Your training sessions are split into upper body days and lower body days.

The upper lower split is more flexible than a full body split and allows you to hit your entire upper/lower body within a reasonable time frame (a typical training session would be about an hour). It also allows you to train more frequently, several times a week for both your upper and lower body.

Sticking with some of the considerations I laid out above (heaviest lift first, etc.) an upper lower split would look something like this.

Upper Body

  1. Big Lift (bench, or overhead press)
  2. Upper Body Assistance
  3. Upper Body Assistance
  4. Bodyweight or Explosive Movement
  5. Core Work and/or Conditioning

Lower Body

  1. Big Lift (squat, deadlift)
  2. Lower Body Assistance
  3. Lower Body Assistance
  4. Bodyweight or Explosive Movement
  5. Core Work and/or Conditioning

For an upper lower split, I take a 2 days on 1 day off approach. A sample schedule would be something like this:

Monday – Upper
Tuesday – Lower
Wednesday – Off Day/Active Recovery
Thursday – Upper
Friday – Lower
Saturday – Off Day/Active Recovery
Sunday – Off Day/Active Recovery

If you are looking for some set and rep guidelines for both full body and upper lower split programs, check out these two articles:

How Many Sets To Build Muscle?

What Rep Range To Build Muscle?

If you want an 8 week program centered around an upper lower split, check out Uncaging Your Primal Strength. You can download it from my programs page. It comes complete with an exercise list, rep and set guidelines, and built-in printable training worksheets.

Since its release, people from all over the world have been crushing the program, breaking strength plateaus, building muscle mass, and shredding body fat.

I also have a ridiculous deal going on for 3 of my eBooks, where you can get Uncaging, The Primal Mind, and Primal Strength Nutrition for a 30% discount. Don’t miss out before I come to my senses and raise the price back to face value!

If you want something even more dynamic and personalized, check out my online coaching portal: Primal Online Coaching.

By investing in online coaching, you will get 8 weeks of personalized programming, video critiques of your lifts, and a lot of interaction with me. Why not invest in the same training that is producing the nationally ranked athletes and record holders from the Primal Strength Gym?

Online Coaching Sign Up

— Tank

How to Improve Your Pull-Ups

The pull-up, sometimes referred to as the “upper-body squat”, is one of the best tests of your relative strength (strength to bodyweight). It’s one of the greatest upper-body builders there is and one that all serious lifters should train to master.pull ups

But pull-ups give a lot of people problems and it can be one of the hardest exercises to improve on…until now.

Use these methods to improve your pull-up performance.

#1 Do Not Train to Failure

This is by far the most prevalent violation of training your pull-ups. With any other exercise, you usually implement some form of progressive overload and you don’t train maximally day in and day out. But yet, I often see people doing set after set of pull-ups until failure and then wonder why they are not making progress.

You must treat your progression in pull-ups just as you would any other exercise and not train maximally every training session. By implementing some sort of pull-up specific training plan with progressive overload, I can almost guarantee you that your performance will improve.

#2 Train the Regressions, Progressions, and Variations

If you are trying to increase the number of pull-ups you can do, work in some variations that allow you to do more reps. Recline rows work well here and give you the ability to develop your pulling power and really initiate your lats. Vary your grip positions as well (narrow, neutral, overhand, underhand, wide).

For those of you who can already do 10 or more pull-ups and want to further increase your ability, strap some weight to a weight belt and do weighted pull-ups. Then, when you go back to pure bodyweight pull-ups, your movement will feel much lighter.

#3 Train Assistance Movements

There are a ton of row variations. Rows are one of the main exercises I recommend for building your back and by improving your pulling-power in other row movements, you will be improving your pulling-power on your pull-ups too. Single arm dumbbell rows, barbell rows, recline rows, and lat pull-downs are all great for improving pulling power.

#4 Modify Your Rep Ranges in Your Variations and Assistance Movements

This one is important. If you are trying to increase the number of pull-ups you can do, you probably need to add in some more endurance work. Lifting heavy the majority of the time will work wonders for your strength, but say you are stuck on a 5 pull-up max, training heavy with low rep sets on all of your assistance work may not benefit you.

If you want to increase your reps on pull-ups, try increasing your reps on rows and other similar movements as well, so you are conditioned for more endurance that high-rep sets of pull-ups require. For most of you training Primal style, that means throwing in high rep sets of 12 or more on your pull-up specific movements, rather than typical strength rep ranges of 3-8.

#5 Use Your Latspull ups

This comes down to a simple tweaking of technique, but I’ve found that this one adjustment can add up to 3 solid pull-ups on your current max. You must initiate your pull-ups by firing up your lats and not by pulling with your biceps. Cue yourself to drive your elbows down and back when you start the movement; this will engage your lats and take the emphasis off your biceps, giving you much more pulling power.

#6 Improve Your Grip Strength

The more grip strength you have, the easier any lift will feel. Pull-ups are no different.

Train your grip strength with farmer carries, barbell pulling movements, and the use of fat bars. If you don’t have access to fat bars, invest in a pair of Fat Gripz. They are always in my gym bag, and I use them every single day. You can pick up a pair through Primal, on the right hand side of this screen.

#7 Cut Body Fat

Extra weight might help you put up bigger numbers in leverage based exercises like squats and deadlifts or some sport specific activities, but in most other cases it’s worthless and unhealthy. Trimming excess weight will help you move more efficiently and improve your mobility, not to mention make pull-ups a hell of a lot easier.

— Tank

Best Exercises You Aren’t Doing

best exercisesSome of these may seem obvious to you, but inevitably we all can neglect some of the best exercises for building size and strength.

Take a look back at your training logs and see how much time you are devoting to these. I bet you’d be surprised at what you find. I meticulously plan my workouts every single day, but when I look back on my records, I can always find at least one these best exercises that I’m neglecting.

Missing something from this list in your training? It’s time to make it a priority. Maybe that means scrapping something else from your current training plan to fit these in, and in that case, you are welcome for the intervention.

  1. Deadlifts – What? Everybody does deadlifts right? Wrong. The average gym rat doesn’t spend enough time making these a focus, or they commit one of the greatest gym sins of all by not deadlifting period. They are one of the greatest tests of overall body strength, and if you aren’t doing these with regularity, I can guarantee you that you aren’t meeting your full strength potential.
  2. Pushups – Amazing that such a classic can get overlooked, but it happens on a regular basis. Hall of Fame NFL running back Hershel Walker claims he built his body totally from push-ups. Not sure I buy it, but I’d rather be safe than sorry. An easy way to make sure to get these in is by incorporating them into a warmup or a finisher.
  3. Pullups – Same as above. After you can do 15 perfect pull-ups, vary your grip and start working on some of the variations.
  4. Glute Ham Raises – Weak hamstrings are the single most pervasive muscle imbalance across the planet. Weak hammies will hinder you in the deadlift, squat, sprinting, and a myriad of other athletic performance activities. If you don’t have access to a glute ham machine, there a variety of different techniques to perform them, or you can substitute in Romanian deadlifts, good mornings, hip thrusts, hamstring curls and boxsquats. If this list was a top 15, all of these would be on there.
    best exercises
    If you don’t have a glute ham machine, there are a variety of alternatives.
  5. Farmer Carries – These are a must and one of my favorite exercises. They make a great training finisher and will work wonders for your upper back, grip strength, forearms, and mental toughness.
  6. Squats – Kinda goes hand in hand with #1. If you don’t want to look like a lightbulb, you gotta squat. Squat often, squat for a lot of reps, and squat heavy. As I mentioned with pull-ups, work in some of the squat variations like front squats, box squats, and single-leg squats. All of these will help improve your flexibility, technique, and strength.
  7. Hang Cleans – Performing these will do wonders for building mass on your entire upper body and for developing your explosiveness. Hang cleans produce 4 times as much power as squats and deadlifts, and 9 times as much as the bench press, according to some research. They are also fairly easy to learn, making them a great addition to the classics like bench, squats, overhead pressing, and deadlifting.
    best exercises
    There are several starting positions for doing cleans. I like hang cleans because they require more upper body strength and force and the technique is much easier to learn than full cleans.
  8. Kettlebell Swings – These are the easiest of the kettlebell lifts to learn and one of the most effective. Benefits for your legs, shoulders, hips, mobility, explosiveness and power make this fat burning lift a must for your strength training routine.
  9. Hill Sprints – Get outside and run some hills for fat loss. I always feel sorry for the suckers I see on the stair stepper or treadmill for hours on end when they could be outside doing 20 minutes of hill sprints and get a far better training effect. Hill sprints are the single most efficient way to burn fat. No more elliptical, I’m begging you.
  10. Hanging Leg Raises – In my opinion, these are one of the best core exercises you could do. Not only do they strengthen your ab muscles, but they target your hip flexors as well. They offer a great range of motion and help improve your mobility.

— Tank

Top 10 Bodyweight Exercises

Bodyweight exercises are an awesome way to build total body strength and pack on some serious muscle if you know what movements to do and how to program them into your training.

The key here is learning the progressions and doing more advanced moves far beyond your everyday pushups and planks.  Mastering some of these moves will take a lot of practice (months or even years to achieve safely) but the rewards are well worth the time it takes to get there.

#1: Pushups (And Their Variations)

This is a no-brainer.  Pushups were probably one of the first bodyweight exercises you ever learned.  The key here is embracing all of the variations this exercise has to offer.  Plyo-pushups, diamond pushups, elevated feet pushups, handstand pushups, and one-am pushups are all killer movements to work into your training.

[tube]http://www.youtube.com/watch?v=pIVTUUSBYQM[/tube]


#2: Pull-Ups (And Their Variations)

This one goes hand in hand with #1.  Pull-ups are one of the best bodyweight exercises for building an impressive back, as well as developing your biceps and grip strength.  You will want to work in different grip variations for these; neutral grip, narrow grip, wide grip, palms facing out, palms facing in, and even one-arm pull-ups are all good hand placements to use.

You can also use different modalities for these; do not relegate yourself to just using a bar.  Use gymnastics rings or clock handles, or even hit up outdoor sessions on tree branches.

#3: Glute Ham Raise

These are essential for developing your hamstrings and glutes.  Almost every person I come across is weak in their posterior chain.  This will affect your performance in lifts like the squat and deadlift, so you need to work these into your training and bring up those weaknesses.  A good way to do this is to hit at least 50 of these before every leg workout as part of your warmup.

#4: Jumps (Plyometrics)

Not only are these a great conditioning exercise, but they will develop leg strength and total body power.  Standard vertical box jumps are the most common, but do not forget all of the other variations.  One-legged jumps, broad jumps, jump-squats and split-lunges are all movements to consider here.

#5: Animal Walks

You rarely see these in the traditional gym scene but these are a Primal staple.  Bear crawls and partner hand walks are my two favorites.  These will develop your shoulders and core stability, and force you to create total body tension.  You will recruit a ton of muscle to do these movements and they are a great full-body exercise.

[tube]http://www.youtube.com/watch?v=Mas-jz4kK7U[/tube]


#6: Hanging Leg Raise

This is one of my top ab exercises.  It works all of the muscles in your midsection as well as your lats.  Performing these over time will improve your grip strength and help you with exercises like farmers carries and deadlifts.

#7: Pistol Squat

This is the king of all bodyweight squats.  As one of the most advanced bodyweight movements you can do, pistol squats require a great deal of total body strength and balance.  If you think bodyweight squats are beneath you because you can squat 400+ pounds, think again.  Work up to this movement.  Whenever I see someone able to do these, I know they are a badass.

bodyweight exercises

#8: Recline Rows

These are also referred to as inverted pull-ups.  Basically you have your feet on the ground and your body is nearly parallel to the floor, and using rings or a rope, or even a low fixed bar, you pull yourself up as if you were doing a pull-up.  I have all of my big guys do these as they are at a disadvantage when trying to do traditional pull-ups at their bodyweight.  I sometimes super-set these with regular pull-ups to really light up my lats and biceps.

#9: Front Lever

Front levers are a progression from hanging leg raises and an advanced movement requiring full body tension.  At the end position of this exercise, your entire body is parallel to the ground, feet and legs straight out with your back towards the ground and you staring at the ceiling.  Think of performing a hanging leg raise, and then flattening out your entire body, as if you were laying down.

#10: Muscle Up

Very few people are able to do these and they take a lot of skill, strength, and power.  But if you can do them, you will build a lot of muscle.

[tube]http://www.youtube.com/watch?v=qOCVo_gLoCo[/tube] So now that you know all of the best bodyweight exercises, how do you work them into your training?

Don’t worry, I’ve got you covered.

Read this on some of the best ways to incorporate bodyweight exercises into your weight lifting routines.

How to Incorporate Bodyweight Exercises Into Your Training

Evolve!!

— Tank