You can’t train for muscle mass with Upper Body Weight Exercises the same way as you can with regular weights. Stripping off weight for descending sets and adding weight for your pyramids techniques can not be done with upper body weight exercises. So, you have to come up with new ways to push your muscles past the point of failure without weights. The way to push your muscles past the point of failure using your own body weight can be done by changing the angles and positions of your body. You’ll have to use lots of reps and sets to achieve muscle mass with your own body weight. But when you incorporate different angles and positions, you can fatigue the muscles and force them to grow.
- narrow hand position
- shoulder width push ups
- wide hand position push up
- Positioning Technique
To explain how this technique is applied in upper body weight exercise, I will use the folloing 3 push ups as an example…
Start with the hand position that is the hardest to perform. For most people this will be the diamond shape push ups, also called the narrow hand position. After you have max out on the push ups, go to a wider hand position which will be shoulder width apart. Make sure you do not take any rest in between changing your hand position. Then finish with the easiest hand position which is the wide hand position push up. Continue doing your wide position push ups until you can not do any more. In this technique, you will be able to force out more reps then you would ordinarily with just one simple position. This is because when your hand position changes, you are stressing different parts of the chest muscle. But at the end of the routine, you will work out the entire chest with more reps.
Start out with the angle that is the hardest to perform and then progress to the easiest. For the push ups, the decline push up is the hardest to preform. Do as many decline push ups as you can until you can not do any more reps and then immediately go into your regular push up. Continue until you max out on those and with out any rest, go into your easiest angle for push ups which is the incline push ups.
The angling technique builds muscles in the same way as the positioning technique because in both techniques you start out with your hardest exercise first and finish with your easiest exercise. When you start with your hardest angle or position, you fatigue the muscle faster. But when you can not do any more reps in that particular angle, you switch to an easier angle or position and you will be able to force out more reps. That way your muscle will be in a fatigued state longer and you will be able to split more cells in your muscles. When you start out with the easiest muscle first, you might be able to do more reps, but it will take you longer to get your muscles fatigued. Plus, the longer you keep your muscles fatigued, the better chance you will have for your muscles to grow.
The three above Upper Body Weight Exercises I used for both the positioning technique and the angling technique should be perform back to back with out any rest. Only after all three exercises are complete is the set complete. You should rest 60 seconds after each set and repeat the technique a total of three times.
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