“GUIDE TO BODYWEIGHT STRENGTH TRAINING 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo. Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us
Contents Introduction If you can’t or don't want to add load you need to add sets to your routine to make progress How many weekly sets are needed for higher rep training How to increase the number of sets in a training session to reach sufficient training stimulus Overall fatigue management within a workout Example bodyweight only leg workouts Other tips My thoughts Summary Introduction In most bodyweight routines it is common to recommend replacing bodyweight leg training with weight training. But most of us don't have a squat rack and a big weight set at home. Usually it is stated that back squatting is the only way to build sufficient leg strength and size. This is partially true since the single leg squats equals to about 95xBodyweight back squat. This means that even when you perform a set of 20 reps with this weight your 1 rep max (1RM) is only around 1.5x bodyweight. This level of strength is quite low and any decent back squatter will lift that weight for 10 reps or mo