Bodyweight Workout Routine to Build Muscle and Strength

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

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

PROPER SQUAT FORM PROBABLY ISN’T WHAT YOU THINK

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

There is a lot of discussion about proper squat form, do squats make your butt bigger, and are they really that important overall. First, allow me to address why I think they’re critical for even the most casual bodybuilder, male or female.

 

Heavy squats increase full-body strength and muscle growth because they:

Activate your central nervous system in such a way that it releases a flood of natural muscle building hormones.

 

Technically work your whole body (especially lower-back and abs), not just your legs.

 

According to an anabolic study done by the University of Texas, FLEX Magazine concluded:

 

The squat produced higher testosterone and GH and also cortisol levels immediately post-exercise and at 15 and 30 minutes of post-exercise.

 

Squats are clearly efficient at building a strong body, and truly one of the best uses of your time in the gym. Not to mention, heavy squats burn a ton of calories because they are so demanding on the body. Just notice your heartbeat the next time you execute an intense set; my heart feels like it’s beating out of my chest sometimes. I know, it’s somewhat odd that a simple “leg exercise” will affect your whole body in this way, but just ask any gym rat that you’ll notice strength gains in all of your other lifts as well.

 

Anatomical Variations

 

Before I delve into “proper form” I want to point out that we are all shaped differently, and in fact our hip joints can vary person to person in terms of shape and movement.

 

This means the info below is nothing more than a starting place using solid fundamentals, but ultimately you have to find the squatting movement that feels right for you.

 

How to do squats

 

One of the most persistent myths in the conventional exercise paradigm is that squats below parallel are bad for the knees. It doesn’t help that MDs, physical therapists, orthopedic surgeons, and chiropractors with good intention perpetuate this belief. On the other hand, well-experienced weightlifting professionals such as strength training coaches, bodybuilders, powerlifters, and enthusiasts like myself are willing to observe the movement of the knees and hips for a more accurate assessment.

 

The below-parallel (hips just below the knees) squat position is a perfectly natural position for the human body. Before the invention of the couch, humans historically spent time squatting as a resting position. Just look to the indigenous people of today for that matter, and all of them rise from the squatting position without injury.

 

The truth is, we’ve probably been squatting since homo sapiens had hips (even monkeys squat), and gradually loading this natural movement with a weighted barbell doesn’t suddenly make it a bad idea if you do them correctly.  On the other hand, if you’re doing 100’s of squats as calisthenics, you’re going to get sore knees because of the volume of repetitions.

 

According to author Rob Faign, “There is a perverse situation prevailing in gyms across America: People are doing the right exercise (squats) the wrong way (half-way down) for the right reason (to protect their knees).”

 

Squat are a hips movement, the knees just go along for the ride; if you squat down, your knees have to bend, but they shouldn’t take the majority of the stress. This job is better suited for the hips because they are completely surrounded by muscle.

 

Squatting with correct form drives the hips back and the knees out to the side a little during the descent. This puts the majority of the force on the hips where it belongs, and the reason why squats using heavy weight (with proper form) at five reps per set won’t hurt your knees.

 

The full squat (past parallel) is not only safe for the knees, it strengthens the muscles that operate and protect the knees.

 

Execution

 

1.      Head up, chest up, abs in, stance should width, and butt back; maintain this form throughout the full movement.

 

2.      Squat down until your hip joint is lower than your knees (known as “below parallel”). The trick is to observe your hip joint, not your thighs because depending on the size of your thighs your squat may appear to be less deep than it truly is.

 

3.      Breathe out and drive up through your heels (keep the balls of your feet on the ground).

 

4.      Drive your knees out the same way you did on the way down, and squeeze your butt at the top to fully engage your glutes.

 

Going Deeper… In Explanation

 

I clipped the following from an article about how to do squats in HuffingtonPost.com that goes a little deeper:

 

“The quadriceps muscles on the front of the thigh attach to the tibia (the shin bone) just below the kneecap, on the bump at the top of the bone on the front. When they pull on the knee, the force is directed forward relative to the knee joint. Balancing this forward force is the backward pull from the hamstrings, which attach on either side of the same bone (the top of the tibia). When the hamstrings are positioned correctly by the hips moving back and the torso leaning forward, the backward pull from the hamstrings balances the forward pull from the quads. This balance is optimum when the hips drop just below the level of the knees.

 

Partial squats have a marked tendency to leave the hamstrings — and their important backward-directed tension that protects the knees — out of the movement. This is because partial squats are so often performed with a more vertical back, either accidentally or due to poor instruction.

A partial squat also allows the use of much heavier weights, because you don’t have to move them as far… As a general rule, if the bar is so heavy that you cannot squat below parallel with it and stand back up, it’s too heavy to have on your back.”

 

Squat Tips

 

1.      Always warm up with 1-2 sets using just the bar, even if you’re planning on squatting 405 lbs.

 

2.      Engage your body and core by keeping it tight the entire time; critical for heavy weight lifting.

 

3.      Starting Strength is probably the best book for beginners hands down.

 

4.      Westside Barbell is where the pros turn for advanced advice on strength training and form, here’s a great article by them Squatting 600lbs Easy.

 

Bottom Line: Go Deep

 

Proper squat form executed correctly, work all the leg muscles, hips, glutes, back, abdominal muscles, and damn near every other muscle in your body (even forehead), whereas half squats focus primarily on the quadriceps and risk pain and anguish.

 

The added bonus with going deep… is that it will protect the spine/neck, and knees; this is what allows us to safely, and progressively, life heavier weights using this form.

 

Do squats make your butt bigger?

 

Yes, squats make your butt bigger. However, a more accurate statement is that developing your glutes can enhance your butt and make it tighter, firmer, and more desirable. I’ve had women come to me and say that they already have a big butt and scared to do squats because they don’t want it to grow even larger.

 

This is a reasonable concern, however, the reality is… I have never seen a situation in which squats made someone’s ass look less desirable. In all cases it enhances the look and feel, and even if you have “a$$ for days,” squats will refine what you have already.

 

Bottom line is that no one ever wrote a song about a woman with a flat butt.

 

For better understanding about proper squat form, watch the below 2 videos –

 

SQUATS FOR BEGINNERS | 3 Easy Tips for Better Squats Form!

 

How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE!)

 

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

5 MYTHS OF VEGETARIAN BODYBUILDING

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Whether you’re a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve probably been confronted with some misconceptions about your dietary choices. Society has led us to believe that we need to eat meat in order to grow big and strong, but that’s not necessarily true.

 

The good news is that there’s a much healthier way to build a strong, beautiful body: vegetarian bodybuilding.

 

It’s easier than you think to eat more plants and little to no meat. You just need to rethink your protein sources and follow a well-informed meal plan to accommodate your fitness goals.

 

You can even be a part-time vegetarian and still benefit greatly.

 

It’s time to pull back the curtain and debunk the vegetarian myths that makes bodybuilders reluctant to consider adopting a plant-based diet.

 

Myth #1: Vegetarians Don’t Get Enough Protein

 

This is the most common myth about vegetarian bodybuilders and athletes. While a meat-based protein diet looks more convenient on the surface, a little education and reconditioning go a long way. As a vegan, I get all the protein I need these days, and without much effort.

Although I derive protein from multiple food sources, my primary whole-food protein sources are:

 

·         Quinoa

·         Tofu

·         Black beans

·         Almonds

 

Of these, only quinoa and tofu are complete* proteins.

 

However, I also utilize combinations of incomplete proteins to make up a complete protein meal. For instance:

 

·         Peanut butter and sprouted bread

·         Beans and rice

 

Incomplete proteins don’t need to be eaten at the same time in order to be used by the body effectively, as once was thought. You just need to eat these complementary proteins within 24 hours.

 

Last but not least, I consume plant-based protein shakes throughout the day that make up to 40-50% of my daily protein needs. As a vegetarian bodybuilder it’s almost impossible to dial in my macronutrient ratios otherwise. This practice is consistent with almost every vegetarian bodybuilder I’ve interviewed as well.

 

Here’s a dairy-free recipe I use: Peanut Butter-Mocha Protein Shake.

 

Ingredients

 

·         2 shots espresso, or 1 cup organic iced coffee

·         1 tsp all-natural, no sugar added peanut butter

·         ½ ripe banana

·         4 tbsp. rolled oats (use 2 tbsp for lower carb)

·         1 cup coconut milk

·         1 serving chocolate protein powder

·         1 tbsp. chia seeds

·         6 ice cubes

 

Serves 1

 

*Complete proteins contain all nine essential amino acids your body requires daily, and they are often referred to as high-quality proteins and necessary for optimal muscle growth. Your body breaks down the protein into amino acids, which repair and build tissues in your body, provide energy, and perform numerous other body functions. 

 

Myth #2: Vegetarian Diets Are Deficient in Essential Nutrients

 

Many people believe that vegetarian diets lack the nutrients that bodybuilders need to sustain energy for physical exertion. Although there’s some truth behind this myth, it can be easily overcome with vitamin-rich foods and natural supplements.

 

On a vegetarian diet, you need to closely monitor your intake of vitamin B12, iron, and zinc, because plant-sourced nutrients are absorbed differently in the body than meat-sourced nutrients.

 

In fact, research published in the “Journal of Clinical Chemistry” found that over 60% of vegetarian test subjects were deficient in vitamin B12, supplements of which are regularly prescribed by doctors.

 

While you could easily just pop a pill, the best source of nutrients always comes from whole foods. Try incorporating more of these foods into your vegetarian diet to compensate for the absence of meat-sourced nutrients:

 

Foods rich in vitamin B12:

 

·         Nutritional yeast

·         Organic spinach

·         Soy milk

·         Yogurt

·         Foods rich in iron:

·         Breakfast cereals

·         Beans

·         Eggs

·         Raisins and prunes

·         Dark green leafy vegetables

 

Foods rich in zinc:

 

·         Legumes

·         Nuts

·         Seeds

·         Tofu

 

Myth #3: Vegetarians Can’t Build Sizable Muscle or Strength

 

No credible scientific or medical evidence exists to support the idea that vegetarian bodybuilders can’t achieve the same or superior muscularity, proportion, symmetry, and definition as their meat-eating counterparts. Those who say different can only point to biased antidotes, not real science.

 

Just ask Germany’s strongest man and first ever “Vegan Athlete of the Year,” Patrik Baboumian what he thinks about this myth. His personal bests: Bench 210kg (462lbs), squat 360kg (793lbs), and deadlift 360kg (793lbs).

This man is a beast, plain and simple.

 

Patrik became a vegetarian in 2005, and he was unsure about how it would affect his performance and strength. Naturally, he expected at least a small inverse effect on both.

Patrik was shocked to find that he was actually making solid gains in muscle mass and strength with a vegetarian diet.

 

So, what fuels this strongman? Patrik’s main protein sources are tofu, nuts, beans, and soy milk. His sources of carbohydrates are oats, rice, potatoes, and tons of fruits and veggies. As for the remaining calories and macros needed to gain muscle and strength, he uses soy-based protein shakes to fill in the gaps.

 

I have a similar nutritional profile and outlook. My diet includes complete proteins in combination with complex carbs and healthy fats, and I have no problem making consistent gains.

 

There are many more examples of vegetarians who dominate, and they’re likely to grow in the months and years to come.

 

Vegetarian bodybuilders also tend to have more energy than their meat-eating competitors, meaning they can train harder, last longer, and compete better. One thing seems definitely clear: they are happier and less stressed.

 

Think back to how you feel after eating a huge dinner of meat and potatoes. Heavy foods require a great deal of energy to digest, resulting in lethargy and less energy for your workouts. A plant-based diet is an advantage in bodybuilding—you will recover faster and have more energy.

 

Myth #4: All Vegetarians Are Healthy

 

Just because someone considers themselves vegan or vegetarian doesn’t necessarily mean their diet is healthy. Poor food choices are poor food choices, regardless of dietary orientation. Ice cream sundaes, chips, and french fries can be considered “vegetarian foods,” but they certainly aren’t healthy options.

 

Numerous studies, however, show that those who follow well-balanced vegetarian diets have a lower incidence of obesity and fewer chronic health problems, including some cancers, heart disease, diabetes, and stroke.

 

Myth #5: Vegetarian Diets Are Boring

 

It’s a common misconception that vegetarian diets seem repetitive and mundane when you compare them to meal plans that are packed with animal products. In actuality, eliminating meat from the equation actually forces you to vary your diet more than ever.

 

Let’s be honest here for second, bodybuilders and fitness competitors are subjected to a limited menu anyway, so I’m not sure what all the fuss is about.

 

After interviewing several vegetarians, it became clear to me that they were enjoying a wide range of foods and didn’t feel limited.

 

Experiment with vegetarian dishes from ethnic cuisines with unique ingredients and exotic spices that you’ve never tried before. Pick up a couple vegetarian cookbooks at your local bookstore, or do a quick online search for protein-rich vegetarian food to fuel your inspiration.

 

The Future of Fitness

 

Fear of the unknown accounts for almost every myth about vegetarian bodybuilding. It’s time to wake up to the power of plants.

 

Let’s face it, the meat industry is a powerful juggernaut that has encouraged our eating habits for decades now. I’m not saying meat itself is the problem. It’s the way meat is being produced that’s the problem.

 

I used to think that eating more plants and less meat was unappealing and too much of a challenge. Then I realized that being a vegetarian isn’t a chore—it’s a choice. And a good one. Eating more plants and less meat is better for our bodies and our planet.

 

In a pleasure-seeking society, we also forget that the purpose of nutrition isn’t pleasure. It’s health. A vegetarian diet doesn’t have to be boring by any means. Instead of following the outdated paradigms of the past, pave your own way to nutritional success.

 

We can retrain ourselves to eat what’s healthy instead of what’s easy. If you’re worried about the social pressures or being insulted, please check out “How to Tell People That You’re Vegetarian” for some guidance.

 

Instead of succumbing to the long-standing myths perpetuated by cut-and-paste articles spread throughout the Internet, it’s important to learn the truth about building muscle without meat.

 

The good news is, we are witnessing more health-conscious athletes move toward plant-based nutrition. The market reflects what’s in demand, and we are starting to see this movement go mainstream.

 

For more information about gaining lean muscle mass by eating a whole food, plant-based diet check out vegetarianbodybuilding.com.

 

For topics related to the myths of vegetarian bodybuilding, watch this video - VEGAN DIET: Dispelling The Biggest Myths

 

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 – Myths of Vegetarian Bodybuilding