TRX training Vs Gymnastics Ring training

Suspension training exercises are big and have been around for a while now. An increasing number of gyms have opted to install such equipment in their facility. Some charge extra for using them and it is one if the reasons why I decided to quit working out at my last gym. I bought my own TRX while I was still working out there and eventually decided to ditch the gym scene altogether.

But I have been fascinated with the gymnastic rings for a while and have been toying with the idea of buying one for my home training. After much self conflict over purchasing it online, I bought myself a new pair of gymnastics rings from a retail store close to home and am really excited about it. I have to confess, visiting a fitness and sports store or investing in quality and effective calisthenics equipment gets me excited like a child in a candy store.

As soon as I stepped inside my house with the rings, I had to set them up and try them out and I did. I did the horizontal rows and the resultant effect on the working muscles was unmistakably profound. So now I have a module to compare the TRX with, which I must say, though fantastic, has its fair share of negatives when it comes to several exercises. Hence this article is dedicated to comparing the two equipment and their pros and cons.

GYMNASTIC RINGS	TRX WORKOUTS
·         Rowing movements have a more profound effect on the back muscles than the biceps	·         Rowing movements have a more profound effect on the biceps than the back muscles
·         Pectoral exercises Movements like the Chest press and Pectoral flys can be done more effectively here	·         The TRX digs into your upper arm when you try to do the Chest flys. They also do not provide a complete convergence towards the end of the movement
·         The dips are better performed here as the rings do not keep rotating when you are doing this movements	·         More often than not, the TRX keep rotating once you suspend yourself while doing the dips, thus pulling away from the intended effect of the exercise
·         The gymnastic rings are not very conducive when it comes to portability	·         The TRX are excellent when it comes to portability
·         The gymnastic rings need proper suspension frame or bar overhead	·         The TRX can be suspended overhead from a single point, a door or a grill. When It comes to suspension it is very versatile.
·         The Gymnastic rings are cheaper than a TRX system	·         Like the point to the rights says, the TRX is expensive.

While they are both excellent training modules within themselves, if you’re training at home and have proper suspension frames for them, gymnastic rings are the way to go. However, if proper suspension frames are not possible, then I suggest you opt for the TRX. The TRX is also a better purchase if you are the kind that travels a lot. Never miss a workout when you travel.

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Benefits of Squats

When it comes to fitness and workouts, I always say less is more. So if there is one exercise through which I can workout on a substantial part of my body, in my books, that exercise is a winner. Once such exercise, in the universe of bodyweight training is the SQUAT.

Just counting the squat as one of the many quadriceps exercises is doing it a disservice. It is actually the precursor to many motions – sitting down, jumping up and virtually any plyometric motion that your legs might perform. These motions have to mimic the squat in some way.This hence, renders it primarily as functional training exercise. The squats benefits us in the following ways:

·   It is one the best quadriceps strengthening exercises – The squat is a movement that is carried out by the flexion and extension of the knee joint, along with some flexion and extension at the hips and ankles. However, the bulk of this movement is carried out by the knee joints and therefore it primarily works the muscles in this area. The most prominent muscles carrying out this function are the quadriceps, which act as the antagonists.   The hamstrings control the cadence of the squat by acting as the antagonists. Therefore the squats are an excellent exercise for strengthening the quadriceps.

·     It has various functional benefits –As mentioned before, the squat as a movement is a precursor to most locomotive movements carried out by the lower limbs. The squats also mimic the sitting and raising actions. Apart from the strengthening of the quadriceps, the squats benefits us by strengthening the ligaments and tendons in the entire leg region thus making basic, daily tasks and functions easy to do.

·   Squatting is good for knee flexibility and overall health –Contrary to what you may believe, full squats are fantastic for strengthening the knees. Observe toddlers or as a matter of fact, observe babies in their fetal position within the womb. They are in the concentric position of the squat and remain like that for 40 weeks. If your trainertells you to squat only half the way down, be wary of this person and fire them immediately. The purpose of your fitness training regime is to ensure your fitness levels increase and this includes your flexibility too. By training through only half the range of motion of any joint, you’ll eventually reduce the flexibility of that joint. So ensure you are training all your joints, knees especially, through a full range of motion.

·         It improves posture –One of the greatest benefits of Squats is that it trains the body to move in the correct posture while it is carrying out the movement. As the saying goes, function dictates form – therefore squatting, improves function. The important thing to note here is that you need to train in correct form in order to be able to fix your posture.

Many more arguments can be made in the favor of squats and more so, full squats. So make sure you begin training with squats to reap all its benefits, peak functionality being the most important of these.

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Do you need progressive calisthenics with bodyweight training

Yes, you do. Often we do the progression exercises and variations. But that is not what the case should be.

If you were at the gym and it is your first day working out ever and the instructor tells you to get under the bench and do the bench press, would you load the bar up to 100 lbs on day 1? You wouldn’t. It would be foolish to do so. You’d need to start with just the bar, learn the proper form and then progress to loading the bar with progressively heavier weights. The same is the case with calisthenics exercises. You can’t jump to the master exercise on day 1 and not expect adverse consequences, maybe not on day but soon enough. You have to build up your strength to be able to handle the pressures the exercises lay on your muscles, joints, tendons and ligaments. This is done through progressive calisthenics.

Let’s say you the 5 lbs, 10 lbs weight plates and opt to load the bar by 25 lbs or 35 lbs instead and make a habit out of it, you’d plateau faster than if you followed the overload stages. Similarly, with bodyweight training, if you skip levels to do the master exercises without building a sound foundation of strength by doing the easier versions first, you are bound to plateau and much worse, injure yourself due to lack of strength or proper form.Therefore when embarking on your bodyweight workouts, make sure you have a good progression plan in place for the master exercises. Below is a list of exercises that I prescribe as the master exercises for your bodyweight training program at home.

1.      Pushing Exercises

·         Dips

·         Push-Ups

·         Handstand Push-ups

·         Triceps Dips

2.      Pulling Exercises

·         Wide Grips Pull-Ups

·         Inverted Rows

·         Regular Grip Pull-ups

3.      Legs and Core

·         Squats

·         Flat Leg Raises

·         Bridges

Each of these exercises needs to be done with your bodyweight. So imagine handling your entire body’s weight when doing the handstand on day 1, without prior practice. It’d be a disaster just waiting to happen. You’d need to begin with simpler exercises like the pike press to build your strength and be able to do the handstand push-ups.

The details of the progression exercises and how to do them will need a post for itself. It is most likely to feature on my website http://kalisofitness.com. Do stay tuned to the blog and subscribe to receive the updates at your inbox. 

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Best Mass gaining and strengthening exercises for legs

There was a time when I felt that the only way you can really work the legs to the point of soreness is by squatting with heavy weights. I have experienced this too. Every leg workout used to make my legs wobble for the next two days (I loved the feeling).

But having ditched the iron room for a bodyweight only training routine, I now know that my earlier assumption was absolutely wrong. Bodyweight exercises when done right can give amazing results, even when it comes to developing mass and strength. It wouldn’t have been possible for me to maintain my muscle tone with a 245 lbs body without weights. Would it?

The first of my mass gaining and strengthening exercises series is for the legs. The legs form the foundation of your physique and therefore leg strengthening exercises should form the cornerstone of your bodyweight workouts and also any other workouts. I can never stop to criticize those to look like the typical Captain Upper bodies with zilch development in their legs. 

Bodyweight workout routine for Mass – Legs and lower body

1.    Squats – 3X30 (If you’ve been doing this exercise regularly for 4-6 weeks, add jump squats for the first 10 reps or more. When the length of jump decreases, continue doing regular squats until you finish all 30 reps in a set)

2.      Close Squats – 3X15-20

3.    Simple Bridge – 3X15 (this is one of the best hamstrings and lower back bodyweight exercises that doesn’t depend on any equipment and when done properly can help build strength and muscles in your lower back. It is also one of the most effective bodyweight exercises for hamstrings. If this becomes too simple, try doing this with your feet elevated to knee height)

4.     Lying Leg raises – 3X15-20 (Don’t stop when the legs are perpendicular to the floor. Continue to lift raise your legs until your feet are as close to your head as possible. It’s absolutely alright if the hips leave the floor and the back has to round a bit)

If you’re a beginner and are going to work up the ladder, then make sure you do the squat properly for 4-6 weeks and then incorporate the jump squats into your routine. The jump squats fall under the category of plyometric exercises and are used to develop explosive strength, enhance the working of your nervous system. The plyometric exercises helps build the fast twitch muscle fibres which are larger than the slow twitch muscle fibres much like the heavy weight training sessions in the gym. This means that plyometric training can help boost muscle growth.

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Why I consider the Leg raises as the best abs exercise - Lower body and core workout

In a lower body workout coupled with the core, if you have worked out right, you will always have wobbly legs for a good hour or two and soreness for a day or two. I am not complaining because this soreness is an indicator that the workout was great. The challenge is when you try to descend a flight of stairs later.

While the Squat is the king of all exercises according to me, the king of the abs exercises is the Leg Raise. However, there is a small catch to this. The leg raise you usually see in gyms and fitness centers does zilch for your abs. They are great for working the hip flexors, but not the Rectus Abdominis. The function of the Rectus Abdominis is to pull your hip girdle towards your rib cage or to curl the rib cage towards the hip girdle.

Therefore always continue raising your legs upwards towards your head. This will definitely send sharp contractions through the abdominal wall and make you feel the six packs beneath the layer of fat. To ensure you are working the abs properly, suck you tummy in and tighten it throughout the set. Doing this will ensure that you are working the rectus abdominis, and to a lesser degree, the transverse abdominis.

This is why I consider the leg raise (done in this manner) as the best exercise for the abs. It gets better though. Like all bodyweight exercises, even your abs training can be progressively overloaded with tougher variations of this exercise. The gold standard of the leg raises family of exercises is the Hanging Leg Raises, done with the feet going all the way to your head.

Don't take my word for it, do it yourself and you'll see the results.

For further updates on better exercises, workout tips to boost your results Subscribe to http://eurekafitness,blogspot.in today.

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Meal plan progressions and Push and Neck workout

Another day another workout. AS planned, today was the push workout with the front part of the neck. The workout progressed amazingly well. My performance in most exercises was astonishing for myself.

The routine was as below:

·         Parallel bar dips

·         Push-Ups

·         Pike Press

·         Triceps Dips

·         Front Neck simple bridges

Last Push workout, my numbers were:

·         Parallel bar dips – 3X10

·         Push-Ups – 3X8

·         Pike Press – 3X6

·         Triceps Dips – 3X10

This week was much better, my numbers were as follows

·         Parallel bar dips – 3X15/12/7

·         Push-Ups – 3X

·         Pike Press – 2X8

·         Triceps Dips – 2X10

*Sets in the pike press and Triceps dips were reduces as both muscles are getting ample work from the two preceding exercises.

The workouts are getting better with each session.

Nutrition and Diet

Having been hungry for most part of yesterday, I didn’t feel lethargic or tired. ON the contrary, I felt alert and charged. However, there were mild hunger pangs in between until the first meal, which was at 2000 hrs. Today, the hunger pangs before my first meal were very strong.

Something that I did not adhere to yesterday was segregating my meals based on the quantity of calories per meal. The idea here is to keep the higher calorie meals for the earlier part of the day and taper it down as the meals are eaten. My first meal today was the largest. The next two are about the same each but lesser than the first meal.

The intermittent fasting diet isn’t going to be easy because contrary to the leangains.com norm my:

·         First meal is not immediately after a workout

·         Consumption of BCAA is at only 10 gramsright after the workout, nothing before or during and nothing until the first meal which is 3 hours from my workout.

·         I have a flexible eating window between 8-9 hours depending on how work drives my schedule – a bit.

However, the fasting period is well over 12 hours, in the range of 14-15 hours. So I believe the benefits of fasting can be enjoyed. I do feel I need to incorporate more crunchy green vegetable in my diet, preferably in the fasting stage and during the meals, along with some leafy greens. A little more work required with the diet planner tool, I guess.

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Intermittent fasting day 1 and Back and Neck workout

While the basic 6 body weight exercises are great and enough to build a strong physique, I still felt the need to add a neck workout using bodyweight exercises to my routine. How this is going to work is that the muscles of the back of the neck are going to be done with the PULL workout and the muscles of the front of the neck are going to be done with the PUSH workout.

I began this week with the PULL workout and therefore worked the back of the neck today. The routine was as follows:

·         Wide Grip Jackknife Pull-Ups

·         TRX Inverted Rows

·         Close Grip Jackknife Pull-ups

·         Reverse Simple neck supported bridge

This was the first time I was doing a proper workout for the neck and it felt like it too. Working the neck muscles with a bodyweight of 233 lbs. can be a daunting task. Fortunately, I let the ego out of the door and did this one with the support of my hands resting on the floor next to my skull.

The back workout itself was quite amazing and I felt the immediate effects in my entire upper back and lats. My previous outings with the PULL routine in the last 3 weeks were using only the TRX, even for pull-us. But I decided to opt for the door gym to perform the wide grip pull-ups as the focus on the exercise and working muscles is far greater than with the TRX. In the latter case, the body also works hard to stabilize itself thus inducing skill work and hampering the strength work.

Nutrition and Diet

Another topic I am going to touch on today is my nutrition plan. I currently weigh in at 233lbs. Of these 233lbs about 178lbs are actually lean mass. Meaning this is the weight based on which my calorie counting begins. I am aiming or 2800-3000 calories a day on days that I workout. So today I have packed about 2900 calories using the following:

·         Chicken

·         Rice

·         Red Kidney Beans

·         Peanuts

This was further supported by other ingredients – green chilies, green beans and garlic. The total protein obtained is about 200 grams, Carbohydrates about 300 grams and Fats about 94 grams. This is being split into 3 meals.

The principle I am following is that of the 16/8 intermittent fasting. Now let’s see how this goes. This was day 1 and I carried the meals to work. While I could furnish the first two meals down, the third was a mammoth task and I had to let close to 1/3 of the contents of my lunch box remain. I also felt bloated but not heavy. 

I have been in the habit of eating small meals for a few years now and therefore unable to eat large meals at one sitting. This is something I am going to work on by force feeding myself until the body begins to accept it.

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Results noticed – weight lost - 6.67 lbs in 2 weeks

I started my workout at 108kgs or 240lbs. I checked my weight today after nearly two weeks and the reading on the machine was astounding.  In less than 14 days I have lost 3kgs or 6.67lbs. This was similar to my previous results when I first started training with bodyweight training. I did however; make a small change in my diet plan. I kept eating as much as I needed with a 12 hour period – typically 5 p.m. to 5 a.m. since I work night shifts. The idea was to keep the diet clean and whole, no processed foods and aerated drinks. This practice began on Wednesday 11^th, February 2015.

Now, I am not sure if my weight loss was due to the illness which I feel has subsided since the last 3-4 days. However, a thing to note is that my strength has increased and so has my stamina. Based on these observations it is safe to assume that the weight loss was not an unhealthy one but the contrary.

To be sure however, let’s see how I fare in this week. I currently weigh 105kgs and shall start the 5 to 5 cycle of feeding again today – 17^th February 2015. The menu plan is the same as before, keep whole foods only and consume 2600 – 2800 calories per day, within the 12 hour period. At home I prefer to workout between 1600hrs-1700hrs and consume my first meal right after the workout. The workout is always on an empty stomach on the days I follow the 12 hour feeding cycle.

Bottomline, I loved the reading on the weighing scale and am seriously motivated to continue with the dieting experiment. I shall share more on this in the coming posts. Keep in touch for more.

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A new week a new day – Push workout

The routine begins again. Only this time it is not going to be an easing into the groove thing. This was the real workout and it was fun. Keeping in tune with the routine that was defined last week, I began with the Push workout – Chest, Shoulders and triceps.

It was far better than the last push workout. The routine was the same as last time with more reps in the chest workout and more reps and sets in the shoulder workout. I added the triceps too which was missing the last time. However, I do not feel the need to overdo the workout with excessive exercises and never ending sets. My routine today was:

·         Parallel Bar dips – 3X10

·         Push-Ups – 3X8

·         Pike Press – 3X6

·         Rear triceps dips – 3X10/10/8

My entire pushing muscle group was pumped and sore. I couldn’t flex to hit a most muscular pose without the chest screaming that I stop immediately. Since the last workout on Wednesday, my chest was sore until yesterday. Yet, I was able to do better so I must be recovering and regaining my strength fast.

This is the beauty of bodyweight training when done properly; it can beat the daylights out of a regular gym workout. I honestly haven’t felt this good ever in the gym after a chest workout. There is something about the way the bodyweight exercises work that gives a much pump. I hope you guys have as much fun working out with bodyweight exercises as I do. It is incredible... but don’t take my word for it, try it out yourself.

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Easing back into workouts after my sickness

As mentioned in my previous post, I did start working out again today. The effort was to ease back into the grind and also primarily to test how well I was health wise, to being working out regularly.

I took up the push routine as the beginning module, not because Chest is my favorite workout but it is the simplest and least taxing to the system. Considering my health status (recovering) I figured picking an easier workout would be ideal.

So I performed the following routine:

·         Bodyweight Supported Dips – 3X10,8,8

·         Flat Push-Ups – 3X8,7,7

·         Pike Press – 2X6,5

The workout was good. My chest and shoulders felt pumped and challenged. They are mildly sore right now. I didn’t really push myself like I would have if I wasn’t recovering from my sickness. I skipped the triceps because the dips itself were pretty effective and gave the triceps a workout.

How did I feel at the end of it?

There were moments I just wanted to stop. My headache was so bad I felt I was going to pop a vein in my head. It has been an incessant pest since the last week. Every day after I wake up, I find a mild headache greeting me. As the day progresses the ache grows and I just wanna punch the day lights out of me to relax the headache. This grows until 4-5 hours and then automatically subsides. It has hampered the quality of my sleep which in turn isn’t letting the healing begin. This Monday was great, no ache unless I touched the spot and then I’d feel a mild ache.

Anyway, today post my workout, the headaches was too bad and I was considering taking the day off from work. But I treaded on. However, within 1 hour of finishing my workout the pain had absolutely vanished. In fact I came in to work feeling very fresh and energized.

Going further,the workout template looks simple for now:

·         Push routine

·         Pull routine

·         Legs and core

By the beginning of March I shall begin my Bodyweight 8X8 training program from scratch – 5X5. But the associated hypertrophy program will continue from where I left off. The updates on these workouts and my results shall be shared here. SO KEEP IN TOUCH.

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Why the hiatus since the 27th January?

I had mentioned in one of my posts before that I am a strong believer in the importance of absolute healing before resuming or continuing with a vigorous workout regime. However, the bodyweight 8X8 training program turned out to be a major challenge to my system and I guess I may have bitten off more than I can chew.

Didn't realize that a little cold could take down so bad. The primary reason was however, excessive workout stress NOT coupled with enough calories for recovery on an already ailing health. RECIPE FOR A HEALTH DISASTER.

It's not like I haven't been working out at all,  but a push routine on Monday followed by the legs workout on Thursday is not my idea of healthy consistency. 

Having been down with a heavy cold and fever which lasted the entire last week, I have also contracted a migraine like headache that begins when I wake up and subsides as the day progresses. However, this isn’t a post to gather your sympathies. It is to tell you that if this happens to you, do not commit the mistake I did. The situation only aggravates.

My simple rules when you are down:

·         When sick, do not workout

·         When sick and you think you’re beginning to get better, do not workout

·         When you’re sick, ditch the low calories diet food and get in the required number of calories, unless your calories are already on par.

·         No matter how much you miss working out, do not workout.

·         Definitely do not perform the Bodyweight 8X8 training program when unwell. It is far too taxing on your body and will put your progress back by days if not weeks.

Wait until your good and back on track before you resume a high intensity training system like the BW 8X8 program. The goal is to build a lean, strong and athletic body that is functionally sound. If you’re going to do this when you’re sick and further aggravate your health, it puts your current progress back by several days or maybe weeks. So relax and let the body rest, this is a sign that it is crying for some time out.

Retreat now and live to fight another day.

Things are looking far better today. I refrained from workouts completely since Last Monday (2nd Feb) until yesterday and my cough is better. I don't feel the lethargy and fatigue as much.

Let's see how I feel today with a light PUSH workout.

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How do I reduce lower belly fat for men?

Sorry Gentlemen, you can't spot reduce. You will lose body fat in the way your genetics are designed to let you lose them. If your genetics demand that you lose body fat last from the lower belly then that's the last spot to lose fat.
But this needn't dishearten you. You can speed up the process by following a simple regime of dieting and exercise. Nutrition plays a very important role in fat loss and getting lean, so pay some attention here. Also, exercising will increase that rate at which your body burns fat.

1. Workout to build muscle - This will ensure you have more metabolically active tissue to increase energy consumption in your body thus enhancing your BMR. Engage in  comprehensive bodyweight training as this will build muscle and regulate fat loss like not other training method can.
2. Eat small meals more often - This triggers a message to your brain that you need not store energy in the form of body fat as there is a continuous supply of calories coming into the body.
3. Curtail excessive insulin release - This is a hormone that triggers fat storage, especially when the blood has high sugar content and high saturated fat in the diet. You can avoid this by increasing your comlex carbohydrate intake, protein intake and fiber intake. Also have more unsaturated fatty acids - they tend to be rich in Omega-3s that help enhance muscle cells insuling sensitivity, thus reducing fat storage.
4. DO NOT CONSUME CARBS BEFORE BED - Let the last meal that you consume for the day be devoid of carbohydrates. This enhances growth hormone production and release while you are sleeping. This was the greatest change that helped me lose 20 lbs in 17.5 weeks and I actually leaned out on a simple calisthenics program at home while also putting on muscle.

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To Workout or To Not Workout - Week 2 Day 1 of The Bodyweight 8X8 training Program

What was supposed to be a workout for Sunday got pushed to Monday. I have strongly believed that when you are not up to the mark with your health, do not push yourself. The goal of a fitness program is to make you healthy and strong not to worsen the situation. All the macho banter about going the distance is great motivational talk in magazines and DVDs. But in real life, if your workouts are stressing you out and delaying recuperation, then you are not doing the right thing by pushing too hard. Do that when you are better not when you are under the weather.

I was down with a heavy cold, runny nose some fever and headache. I did pull out my TRX and proceed to set it up. But I thought about earlier that day when I had to drop my in-law and return home. Scaling the three flights of stairs were a really daunting task and my lungs gave out before I reached my door steps. I simply put all the equipment back in place and decided not to workout out.

Today was supposed to be a rest day (until I can devise a good and quick stretching and static straight arm strength program for Mondays and Wednesdays). So I decided to try working out today (on Monday i.e) instead. While I was still a little down, it wasn’t as bad as yesterday and in fact I was able to escalate the training to 5X8 on all the BIG 3 moves.

The routine looked like this:

·         Jackknife Squats – 5X8

·         Inverted Rows – 5X8

·         Incline Push-Ups – 5X8

This was followed by:

·         Flat tucked Leg raises – 3X5

·         Simple Bridge – 3X5

·         Pike Press – 3X5

In all this, I was able to pull off the big 3 moves pretty well. I did take a small break just before the 5^th set. Not too long, about 8-12 seconds. But the last three moves I got done quickly and was able to do the pike press rather easily compared to my previous sessions. I guess it’s time to escalate the workload on this circuit too.

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What made me switch from heavy weight training in the gym to bodyweight exercises at home?

I loved the sights of the gym, the sound of metal clanging against metal, the feel of the cold iron on my skin as I wrapped my hands around a bar before hoisting it. For 15 years I lived and breathed bodybuilding and strength training style of exercises. I lived each day to get to the gym and workout. It wasn’t a means to an end, it was the end and everything else was the means leading to it.

But today, 2 years after I have quit working out at the gym, I can’t help but feel that I have wasted the best years of my productive life not capitalising on the one thing I really should have when it came to challenging my own strength and bodybuilding skills – mastering my own bodyweight.

Never followed a structured bodyweight training program

I have, before June 2012, never followed a structured bodyweight only training program for more than 4-5 days, 7 tops. This was followed by months and years of no bodyweight training at all. I only lifted heavy weights and did all the compound movements – bench press, squats, barbell rows and deadlifts, all the exercises that promised to make me really strong and inhuman. Yet I failed at doing a decent set of pull-ups or a set of 30 consecutive push-ups. There was a time when I could do up to 10 clean pull-ups, but that was when only the pull-ups were a staple in my back program for a few months.

I often felt that being able to move 300+lbs of weight on the Deadlift mean zilch if I couldn’t do 10 pull-ups and 30 push-ups.

The Youtube.com calisthenics video epidemic – read Hannibal King, Adam Raw and Fran Medrano

No one is oblivious to the fact that youtube.com is now home to many calisthenics athletes showcasing their skills with extreme bodyweight exercises. Neither was I when the above thoughts had begun making home on my head. I observed the bodies of these monsters and the control they exerted over their physiques. They were literally defying gravity or were making the effort look really easy. Either ways I was sold to the idea of developing my own skills in bodyweight exercises, at least the basics to being with – Push-ups, Horizontal Pull-ups, Squats and core strengthening movements, to begin with.

The TRX incident in the GYM

This one fateful day, after I had been observing the bodyweight athletes on youtube.com and later reading extensively about how the TRX suspension trainer was doing wonders in enhancing bodyweight training, the gym that I as a member with ( the largest gym chain in the world..I think so) bought and installed a RIP-60 suspension trainer in their facility. They initially made no noise if anyone wanted to use it. But later, you’d find the entire installation missing from its place. Later they started making the installation available but the handles were missing. I was a little pissed at this and demanded that they give me the handle to train with the RIP-60. I didn’t need special attention or special direction with it, I was going to use it for specific exercises as an extension to my existing workout routine. Well they said I’d have to pay extra for the RIP-60. I mean, COME ON!!!!! You are letting us use the swimming pool at no extra cost, there’s something that needs special care, attention and maintenance. This forced me to buy a TRX of my own and actually carry it to the gym. They didn’t object to my using the equipment in the gym but I had made up my mind. This was my last outing at a commercial bodybuilding gym. PERIOD!!!

Frank Sommer’s book on Gymnastic strength training and Convict conditioning by Paul Wade

If you haven’t read either of these books, then you really need to get out there and grab a copy of each. Frank’s book Building the Gymnastic Body: the Science of Gymnastics Strength Training, speaks of a live example of one of his students who walked into the gym for the first time and deadlifted 400lbs. His prior training was only with his bodyweight as a gymnast. Convict conditioning was all about how inmates used the old school bodyweight training methods to build their incredible physiques. I read them twice thrice and made up my mind that bodyweight exercises were my calling. If you haven’t made up your mind or need more convincing about bodyweight exercises, I recommend you buy these books here – Convict Conditioning and Building The Gymnastic Body: The Science Of Gymnastics Strength Training

I have been training with bodyweight exercises and have experienced incredible results. No barbell, dumbbells and fancy isolation machines. It’s pure bodyweight work with some kettlebell cardio thrown in rarely for variety. The image is posted below for your perusal. The images were taken over a period of 17.5 weeks. Observe my face closely and your see the change in there to. These things can’t be faked. Not by me, I love to brag about this achievement.

Taken over a period of 17.5 weeks. The results were gotten purely through bodyweight exercises and at home.

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The Bodyweight 8X8 training program in action, trial day 3

You know you are progressing when your workout was better than the last one. However, the only way to be sure is to start gauging progress. The only way to do that is to note each workout down. Noting every measureable aspect, reps, inches, time taken and intangibles like how you felt at the end of the workout. Was your cardiovascular system challenged as much as the last workout or was it too comfortable at the end of the workout.

So the next step in the process of developing the bodyweight 8X8 training program would be to build a log book catering to bodyweight exercises based training program.

While I dwell on the design with my drawing board, let me share today’s workout results.

Today’s routine was:

Bodyweight 8X8 training routine

·         Jackknife Squats

·         Incline Push-Ups

·         Inverted Rows

·         Flat Tucked leg raises

·         Simple Bridges

·         Pike Press

The last three were done 3X5, however, I feel it’s time to escalate the number of sets for the leg raises and bridges while I continue to stay on 3 sets for the pike press. The cardiovascular system was challenged but I think I was panting harder the last time.

Note to self:Take a pulse count at the end of the 8X8 workout, this will tell you how well the workout went compared to the last one, as far as cardiovascular conditioning is concerned.

The next 8X8 session is clubbed with the legs workout and this is going to be interesting. How to make the hypertrophy workout count without making it too long and indulge in extremely high repetitions?

The basic movements are etched in my mind and the hypertrophy routine is going to look like this:

·         Regular Squats

·         Sissy Squats

·         Elevated Bridges

·         Straight Bridges

I am excited about the workout and am also gonna be spiking up the reps in the 8X8 routine for most exercises except the pike press.Can’t wait for Sunday.

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The Bodyweight 8X8 training program in action, trial day 2

Originally planned, the workout was supposed to be a 3 day a week affair. However, I feel this can be better utilized to enhance other weak areas of the physique like the flexibility. A lot of injuries that we bear are owing to a lack of flexibility.  Hence it becomes crucial to actually focus on this particular aspect of fitness.

A note to self would be to incorporate the following in the Bodyweight 8X8 training program:

·         Strength training – low reps X high Volume

·         Hypertrophy training – High Reps X Low Volume

·         Flexibility training – Dynamic and static stretching

·         Static holds for straight arm strength – Beginning of the flexibility workout

Why do I find these important in forming the entire console of The Bodyweight 8X8 Training Program.

Bodyweight Strength Training helps develop raw brute strength and help keep you action ready. Also these bodyweight exercises would train you to actually function more optimally and efficiently. The outcome of this training is to enhance your overall physical coordination between body parts to deliver a peak performing entity.

Hypertrophy training – Help build the aesthetics of your physique. The more muscle you have the greater is the fat loss induced. Also a muscular body looks better than a skinny one. Hence, hypertrophy training is definitely a part of The Bodyweight 8X8 Training Program.

Flexibility training – Would help develop your flexibility making your body limber and increase the range of motion of your joints. This helps reduce the risk of injury related to functioning and training by a great margin.

Static Holds – help develop the tendon and ligament strength due to the isometric nature of the exercises. This is also enhanced by the strength training protocol mentioned above, but is more greatly felt through these exercises.

This would render the workout as a 5-6 days a week routine and can be practiced at home by anyone willing to devote 45-75 minutes a day to their own physical fitness and overall good health. 

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