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Weightlifting
is typically the chosen method for vegetarian bodybuilders to build muscle and
strength. However, adding a bodyweight workout routine to the mix
can amplify your gains. It can also infuse more variety and
dimension to your training.
If you train hard with heavy weights throughout the year, your
joints will probably need periodic rest. You can use this bodyweight
workout routine as a two-week break for your joints to recover,
allowing you to train even harder in the long run. Trust me, it matters when
you hit your thirties and start to feel the cumulative effects.
Don’t think that a bodyweight workout routine has to be
easy, either.
Just keep the rest time between sets short, and use crisp,
controlled power throughout. Eventually, you can use more explosive movements
(while going slow on the negatives*).
There are countless variations of bodyweight moves and regiments
available, but you need to be able to execute the basics before moving on
to the advanced.
*Negatives: For example, while executing squats, the
negative movement is when you are going down towards the ground. In pull-ups,
the negative movement again is when you lower yourself down. The “negative” is
always the opposite movement of the pushing or pulling movement required.
This bodyweight workout routine is geared towards the beginner
wants a more basic routine, and serves as a full-body workout. Let’s get to it!
Weekly
Schedule
·
Day 1: Upper-Body
·
Day 2: Lower-Body
·
Day 3: Core-Abs, Cardio
·
Day 4: Upper-Body
·
Day 5: Lower-Body
·
Day 6: Core-Abs, Cardio
·
Day 7: Rest
Upper-Body
Day
·
Push-Ups (Chest-Triceps)
·
Handstand Push-Ups (Shoulders) *instructional video*
·
Pull-Ups (Back-Biceps)
·
Superman Back Extensions (Back) *instructional video*
Lower-Body
Day
·
Deep Squats (Quads-Glutes)
·
Split-Squats (Quads-Glutes) *instructional video*
·
Lunges (Quads-Glutes)
·
Calve Raises (Calves)
Core-Abs
Day
·
Planks
·
Side Planks
·
Elbow Plank to Side Plank *instructional video*
·
Leg Lifts
Notes
·
Five sets of each exercise
·
60 seconds rest in between sets
·
Quantity of repetitions (reps) will vary depending on the
exercise
·
Reps should be executed at no more than 90%* effort most of the
time
·
Quality over quantity is the most efficient way to build
strength
*Because it takes the central nervous system longer to recover
than skeletal muscle, I don’t recommend performing all sets at 100% effort
(failure).
Advanced Bodyweight Workouts
10-Day
Recurring Schedule
·
Day 1: Chest/Shoulders/Triceps + Deep Squats
·
Day 2: Abs, Cardio or Yoga
·
Day 3: Back/Biceps
·
Day 4: Split-Squats/Lunges
·
Day 5: Abs, Cardio or Yoga
·
Day 6: Chest/Shoulders/Triceps + Deep Squats
·
Day 7: Abs, Cardio or Yoga
·
Day 8: Back/Biceps
·
Day 9: Split-Squats/Lunges
·
Day 10: Abs, Cardio or Yoga
Upper-Body
·
Push-Ups (Chest-Triceps)
·
Handstand Push-Ups (Shoulders) *instructional video*
·
Pull-Ups (Back-Biceps)
·
Superman Back Extensions (Back) *instructional video*
·
Dumbbell* Curls (Biceps)
*I know dumbbells are technically free weights, but they are
super-easy to purchase and store for convenience.
Lower-Body
·
Deep Squats (Quads-Glutes)
·
Split-Squats (Quads-Glutes) *instructional video*
·
Lunges (Quads-Glutes)
·
Calve Raises (Calves)
Abs
Day
·
Planks
·
Side Planks
·
Elbow Plank to Side Plank *instructional video*
·
Leg Lifts
Notes
·
15-20 total sets per workout session (any more will overload*
your central nervous system and be counterproductive).
·
5/5 slow repetitions, meaning you will count five seconds going
up, and five seconds going down (or vice versa).
·
60 seconds rest in between sets.
·
Alternate sets between upper body exercises and lower body
exercises. For instance, you may start with a set of push-ups, wait 60 seconds,
then do a set of deep squats, and return to execute another set of
push-ups, etc.
*Because it takes the central nervous system longer to recover
than skeletal muscle, I don’t recommend training until the wheels fall off.
Always training to failure taxes your central nervous system in such a way,
that it takes your body much longer to recover. Our body is a system, and
training while still in a weakened state doesn’t provide the optimal conditions
for gains.
Increase
Intensity
The easiest way to make a bodyweight exercise more challenging
is by adjusting your hands or feet. Using the push-up as an example, a simple
beginner position can be modified by elevating your feet up in the air and onto
a bench or box. You could also place your hands immediately together (diamond
push-ups), or on a medicine ball or Kettlebells.
Need
More Bodyweight Exercises?
I encourage you to try the indicated protocol above for at least
four weeks and journal each session before getting more nuanced with bodyweight
training.
Watch this video about bodyweight workout routine - 10 MIN BODYWEIGHT WORKOUT (NO EQUIPMENT
HOME WORKOUT!)
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Bodyweight Workout Routine to Build Muscle and Strength
