I bet you didn't realize that you could build muscle with bodyweight workouts. After all, I've included The Garage Gladiator bodyweight workouts in the Physique Formula for a reason. I'm emailed countless times a day by men and women who really want to build muscle and lose fat bur for one reason or another can't get to the gym. That's ok, you don't need to be a gym rat with the Physique Formula. All you have to do is train hard for 3-4 days a week and 45 minutes at a time and you'll be all set.
Now the whole point of a muscle building bodyweight workout routine is to overload your body and cause growth in a different way than anyone who is swinging weights up and down in the gym. See my bodyweight workout routines are set so that you have to progress and you have to move up a level. The problem with most workouts is that they tell you to train for 12-16 weeks at a time and that's all. Anyone can write a muscle building bodyweight workout routine that gets your tired and raises your metabolism but what about building muscle?
By forcing you to raise your reps as you progress you also force your body to adapt to this new training stress. Just like you would in a gym, more reps and more sets means that you are building muscle and growing. Do you want to know the real secret to the Garage Gladiator muscle building bodyweight workout routines? It's getting a certain number of reps and sets done in a certain amount of time. If you give yourself 35 minutes to workout at night but are forced to do the same workout you did last week but in 10 less minutes then your body will have no choice but to grow.
Typically, I recommend a 5-minute warm up of all of the basic movements like squats and push-ups, glute bridges and some simple stretching. Once the body is warm it will allow the joints to move through their proper ranges, which is another mistake that most people make. It doesn’t matter how many reps you’re using, some exercises force you to use 10 or 15 reps while others force you to do as many as you can in 30 seconds, what matters is the quality of the movement.
Muscle building bodyweight workout routines are also healthier than the usual, boring gym workout because bodyweight movements are better on your joints. Who really wants a nagging shoulder injury anyway? Bodyweight workout routines that involve push-ups and the many variations of it are great for shoulder and shoulder blade health.
Yes, it is possible to get great muscle building bodyweight workout routines in your garage or basement or to use them to change things up in the gym.