1 Ggg Bodyweight Barrage - Ignore Limits€¦ · barbells, lateral pull down machines or the like...

Ggg Bodyweight Barrage

IGNORELIMITS.COM COPYRIGHT 2014 SJ

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Thanks!

Hi there, before we delve into the Bodyweight Barrage program I just wanted

to take a minute to introduce myself, don’t worry – this will be very brief.

Chances are you downloaded this report via my website IgnoreLimits.com or

perhaps a friend shared this with you, either way is great!

I’m SJ, I’m a published author, blogger, self-confessed coffee addict, self-

improvement advocate and most importantly, fitness enthusiast.

I’ve been training for over 6 years now and during that period of time I’ve

completely transformed my body and mind.

I was initially 132lbs, skinny fat and weak minded, how times have changed…

Today I’m 190lbs, lean and fulfilled.

Along the way though I wasted a lot of money and time following workout

routines that don’t work, buying supplements that are essentially as useful for

muscle growth and fat loss as household sand and faced a couple of bad

injuries along the way. I created my website and this guide to show you

exactly what does work and what doesn’t work – the fitness industry is worth

BILLIONS of dollars so many ‘morally questionable’ individuals are trying to get

a piece of that pie, and that’s all well and good provided they are delivering

value and proven advice to the masses…

Unfortunately though this isn’t the case

My primary goal is to provide you with actionable tips, workouts and advice

regarding all aspects of fitness, whether you want to gain strength, gain muscle

mass or obliterate those last few pounds of fat you’re holding I will show you

the way via my 100% transparent content.

Anyway, I hope you’re excited for what I’m about to show you because, if I do

say so myself it is pretty legit!



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So what is this ‘Bodyweight Barrage’ program you speak of?

The bodyweight barrage is my bodyweight workout routine I have been

performing for the last couple of years. This routine has allowed me to not only

maintain my size, strength and endurance level while I’m away from the gym

but it’s also promoted new growth too!

This workout generally takes me between half an hour and 45 minutes to

perform in its entirety and is ideal if you’re unable to get to the gym on a

particular day or if you’re travelling abroad.

All of the exercises included in this workout are based around the resistance of

your bodyweight, you don’t need any fancy equipment – no dumbbells,

barbells, lateral pull down machines or the like for that matter.

As a couple of the exercises require a bar or pole of some description I

generally find myself performing this workout in a park or any outdoor area

with a suitable tree branch.

The best thing about this workout regime is that it is suitable for anyone – each

exercise has variations that make it both harder and easier based upon your

current strength, fitness level and experience, whether you’re 300lbs and

overweight or 180lbs shredded.

This workout will take you that much closer to the success you desire.



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When and where should I perform this workout?

When

As this is essentially a full body workout I do not recommend performing it

every day, I recommend allowing 1 rest day between workouts – therefore

performing this work out 3 times per week is ideal.

e.g.

Monday/Wednesday/Friday

Tuesday/Thursday/Saturday

Wednesday/Friday/Sunday

Or whatever best suits your schedule, as you can see as long as you’re getting

that rest day between each consecutive workout you’re good to go.

Where

As mentioned above, this workout can be performed just about anywhere, If I

don’t have time to make it to the gym on a particular day I’ll perform it at

home, If I’m abroad and don’t have access to a gym I’ll perform it in a park or

outdoors at the hotel I’m staying at.



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What if I have access to a gym?

If you have access to a gym I recommend performing your routine as per

normal, however if you’ve reached a plateau (perhaps you’re struggling to

increase strength or overall muscle mass for an extended period of time) you

can still benefit from this workout regime, and may even return to the gym

stronger than before.

Bodyweight based training has many advantages, such as:

Cardio & strength based training in one

Bodyweight exercises such as push ups and lunges combine strength based

training with cardiovascular endurance; you will burn calories while promoting

muscle growth at the same time, eliminating the need to split your cardio and

resistance workouts.

Universally Suitable

A fantastic benefit of bodyweight training is that it is entirely scalable, hence

why the majority of personal trainers include bodyweight exercises in their

boot camps and training sessions. Not everyone can do a weighted squat

below parallel or perform an overhead press correctly but everyone can

perform a variation of the push up, whether this be on their toes, knees, wide

hand placement or narrow hand placement.

Increased flexibility

Heavy, frequent resistance training can lead to inflexible or damaged joints and

tight, non-functional muscles if performed incorrectly and if recovery time is

disregarded. However, If instead you perform bodyweight exercises to increase

your strength while utilising a full range of motion on your exercises your joints

will be permitted to move freely, you will also be reducing your risk of exercise

related injury and will improve your posture over time. Bodyweight exercises

are ideal for improved flexibility.



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Fun

Following a gruelling workout regime in the confines of an old gym is not

everyone’s idea of enjoyable, although it does suit me.

Bodyweight workouts are quite the opposite of this, you can assemble a group

of buddies and head outdoors for a bodyweight circuit, you’ll get fit, fresh air

and a laugh all at the same time.

Safe

Heavy resistance exercise, if performed incorrectly can cause serious injury –

damaged rotator cuffs, hernias and damaged discs are all too common today,

these injuries all require a lengthy recovery and rehabilitation approach.

Bodyweight exercises are commonly used for rehabilitation.

Results

Bodyweight training has been around since the beginning of fitness, it’s not a

new fad like many of the workout regimes that come and go each week on the

news and in your local fitness magazines. Bodyweight regimes are comprised

of compound exercises, meaning that multiple muscle groups and joints are

utilised with each exercise. Compound exercises have been proven to be the

most effective form of exercise for increased strength, size and athletic

performance.



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The Exercises

Push Up

Push ups are by far the most common and popular bodyweight exercise – for

good reason too.

Push ups work the chest, triceps and shoulders.

Start with your hands slightly wider than shoulder width apart.

Support your body on your toes as if you were holding a plank position.

Keep your body as straight as possible.

Lower your chest to the ground by flexing your elbow joints.

Extend your elbows as your draw power through your pectoral muscles to

return to the starting position.



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Dip

Dips are a great upper body compound exercise that can be performed in 2

different variations based upon whether you would like to place greater

emphasis on the chest or the triceps. Your anterior deltoids (front of your

shoulders) are also targeted as a secondary muscle group as you perform dips.

Tricep Dip

Assume an arm’s length position from your parallel bars with arms locked out.

While maintaining an upright position with elbows closed to your position

begin to lower your body until your upper arm and forearm resemble a 90

degree angle.

Push through your triceps to bring yourself back to the starting position.

Chest Dip

Assume an arm’s length position from your parallel bars with arms locked out.

Begin to lower yourself with your elbows flared out and your body leaned

forward at roughly a 30 degree angle.

Lower yourself until you begin to feel a deep stretch in your chest.

Use your chest to push your body back up to the starting position



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Pull Up

Pull ups are without a doubt the ultimate upper body bodyweight exercise,

Red Bull won’t give you wings, pull ups sure will though!

This exercise targets the lats and middle back with the biceps assisting as the

secondary muscle group.

Utilising a wider than shoulder width grip, grasp the pullup bar with palms

facing away from you.

Push your chest forward and curve your lower back slightly backwards to

create a slight angle in your positioning.

Pull your body up by driving your shoulder blades and arms down/back – you

want to be pulling through your back, not your biceps.

Hold for 1 second at the top of the rep with your chest touching the pullup bar



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Squat

Squats are the ultimate lower body exercise - squats target the quads, glutes,

hamstrings and core.

Begin with your feet shoulder width apart, place your hands wherever you find

them most comfortable (by your sides, behind your head, in front of you).

Flex your hips and knees while sitting back, aim for your thighs to reach an

angle parallel to the floor.

Reverse the movement to return to the starting position.



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Walking Lunge

Walking lunges are a lower body compound exercise; lunges primarily target

the quads, with hamstrings, glutes and calves acting as secondary muscles

throughout the movement.

Start with a shoulder width stance with your hands placed on your hips.

As you place one foot forward flex your knees in order to drop your hips back,

lower yourself until your rear knee brushes the ground.

Ensure your front foot is in line with your knee; maintain a straight back for the

duration of the repetition.

Drive through the heel of your leading foot as you flex both knees to return to

an upright position.

Repeat to bring your rear foot forward.



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Hand Stand Push Up

In my opinion the handstand push up, commonly referred to as HSPU is one of

the most affective exercises to increase shoulder size and strength. The

traditional handstand push up is quite an advanced exercise – however don’t

fret as there are several beginner and intermediate versions available that will

have you performing the traditional HSPU in no time!

Place your hands shoulder width apart as you bend down against a wall.

While maintaining straight arms kick yourself up against a wall.

Position yourself against the wall with your arms and legs at a full extension,

keep your body as straight as possible (tip: look at the wall, don’t look down at

the floor).

Lower yourself slowly until your head almost touches the ground.

Push yourself up until your arms are fully extended.



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Sit Ups

The sit-up is the most common abdominal exercise in existence, sit-ups are

performed to increase core strength. It is worth noting that you will not get six

pack abdominals simply by performing sit-ups or any other abdominal exercise

for that matter, this comes down to a manipulation of diet to achieve single

digit body fat – at which time your abdominal region will be visible.

Lay on the floor with your feet hooked under a bench or object to prevent

movement.

Interlock your hands behind your head.

Elevate your shoulders and upper back off the ground by engaging your

abdominal muscles.

Breathe out as you contract your abdominals.

Lower yourself back down slowly while breathing in.



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Plank

A simple core exercise that yields massive results.

The plank is a static hold in which the abdominal muscles are used to stabilise

the body.

Assume a prone position with your weight being held by your forearms and

toes, keep your forearms directly below your shoulders.

Hold this position while maintaining a straight body for the duration of the

plank.



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The Routine

Bodyweight Barrage

Push Ups, 10 – 15 reps

Dips, 10 – 15 reps

Pull Ups, 10 – 15 reps

Squats, 10 – 15 reps SUPERSET walking lunges, 10 – 15 reps (per leg)

Hand Stand Push Ups – 6 – 10 reps

Sit Ups, 10 – 15 reps SUPERSET Plank, 45 seconds – 1 minute



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Putting it all together

As you can see above the Bodyweight Barrage is comprised of 8 different

exercises, 4 exercises are performed by themselves, with 2 groups of 2

exercises being superset together (2 leg exercises and 2 core exercises).

Now, there’s 2 different ways in which you can perform this workout routine.

Each exercise is to be performed for 3 sets.

Option A)

Perform all 3 sets of each exercise with 20 – 30 seconds rest between sets

before moving onto the following exercise.

Option B)

Perform a circuit style routine by performing 1 set of each exercise before

moving immediately to the next exercise, this circuit will then be performed for

3 consecutive rounds.

Both styles of this workout are great, when I am focusing on building strength

and size I personally perform all 3 sets of each exercise before proceeding to

the next exercise.

However, when I am in a cutting phase I like to perform the Bodyweight

Barrage in a circuit style workout; this allows me to keep my heart rate

elevated for the duration of the workout as the only rest between sets is the

time it takes you to get into position for the following exercise – ideal for

burning additional calories or if you’re strapped for time.



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Additional Tips & Reading

In addition to this guide I highly recommend you check out the following posts

on my blog, as these all contain easily implementable information designed to

help you get ahead in all aspects of your life.

Simply click on the text to be directed to the corresponding article.

Take cold showers for increased energy & testosterone levels

Increase your productivity to achieve more

The ultimate guide to getting motivated

How to find the perfect training partner

How to make your own pre-workouts supplements to achieve god mode!

http://ignorelimits.com/lifestyle/the-art-of-the-cold-shower-raise-your-testosterone-more/http:/ignorelimits.com/lifestyle/the-art-of-the-cold-shower-raise-your-testosterone-more/

http://ignorelimits.com/motivation/5-tips-to-increase-productivity-get-more-done/

http://ignorelimits.com/motivation/the-keys-to-the-ultimate-motivation/

http://ignorelimits.com/motivation/champions-come-in-pairs-of-two-8-tips-for-the-perfect-training-partner/

http://ignorelimits.com/fitness/diy-pre-workout-supplement-achieve-god-mode/



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Going Beyond Bodyweight Overload

If you’re looking to take your training to the next level after following the

Bodyweight Barrage program I can honestly recommend my buddy Todd

Kuslikis’ ‘Bodyweight Overload’ course, Todd’s course comes with a 55 page

book, 6 weeks’ worth of workout logs, a meal prep and recipe guide not to

mention a full video library containing an overview of the perfect form for each

exercise – this is worth the cost of the course in itself!

You can check out Bodyweight Overload here.

Here’s what you’ll learn…



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Body of a Spartan

Alternatively, if you’re looking to build pure strength and lean muscle, the no

BS traditional way I suggest checking out Victor Pride’s Body of a Spartan, I

personally followed this regime for just over a year and saw some great

strength gains, specifically in my squat and bench, a decent amount of

additional muscle mass too.

Victor knows his stuff and doesn’t recommend you use any BS supplements,

train for 3 hours a day or any other pseudoscience.

You can check out Body of a Spartan here.



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Let’s Connect

Do you have a question regarding training or dieting? Want feedback on your

progress?

Get in contact with me via one of the mediums below, I reply to all comments

and questions

PS: Let me know how the Bodyweight Barrage has worked for you!

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1 Ggg Bodyweight Barrage - Ignore Limits€¦ · barbells, lateral pull down machines or the like...

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