A functional bodybuilding coach has shared 7 bodyweight exercises to build muscle

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Functional bodybuilding coach Marcus Filly is all about building strength and muscle safely and sustainably, and while much of his training advice revolves around weightlifting tips and techniques, he acknowledges that classic bodyweight movements aren\’t they should be skipped or underestimated.

In a recent video on her YouTube channel, Filly demonstrates a full upper body workout consisting of variations on a few bodyweight staples that will target your chest, back, arms and shoulders.

Filly starts with a superset that targets the lats, shoulders, triceps, and chest: 5 to 10 pullups and 5 to 10 tight dips, done every 90 seconds for a total of 4 rounds. Filly prescribes \”omni grip\” pullups here, which means that in each set you\’ll switch between a close, supinated, pronated, and wide grip variation.

\”Changing the direction you place your hands on a pullup will generally target most of the same muscles; your biceps, your rear delts, your lats,\” says Filly. \”But depending on how you position your hands, the width, the orientation, you\’re going to prevail a little more on one thing than another.\”

On each of these movements, Filly recommends a quick upward movement, a 2 second slow controlled descent and a pause at the bottom end of the movement – this will not only take the momentum out, but also increase the time the muscle is under tension. and maximize eccentric contraction.

\”These rep ranges are pretty aggressive, so use the bands as needed,\” she says.

The next exercises activate the chest and rear delts: deficit pushups (where the hands are placed on an elevated surface to increase range of motion) and Bulgarian ring rows. performed in rest-pause mode: do push-ups until you reach failure, then rest for 30 seconds and then repeat. Then, after 60-90 seconds of recovery time, go straight to the ring ranks and do the same.

\”This is a great way to get some intensity in fewer total sets,\” says Filly, explaining that with the Bulgarian ring row, you can adjust the bodyweight load based on your foot position and angle. of your body. She recommends aiming for an angle where failure can be achieved in the 10 to 20 rep range.

Next Filly works the biceps with 10-15 reps of ring biceps curls, followed immediately by 20 seconds of isometric shoulder extensions. Then she engages the triceps with 10-15 inverted skull crushers and a 20-second kneeling prayer stretch. She performs each of these a total of 3 times. (It\’s worth noting that the isometric shoulder that Filly demonstrates here in the video is best avoided if you have any pre-existing shoulder pain or injuries.)

\”Using an isometric stretch or contraction at the end of a working set is a great way to safely overload a muscle once it\’s reached or close to reaching failure,\” she says.

Finally, Filly lights up your shoulders and triceps with this \”density finisher\”: 2, 4, 6, 8, 6, 4 and 2 repetitions of extended range pike pushups, performed \”uninterrupted\”, i.e. without pauses. \”This technique forces you to push your sets under fatigue,\” he explains, \”and is a good way to get trainees to come close to failure multiple times within a single finisher. It\’s best done with relatively safe exercises, where the bankruptcy does not present much risk.\”


Philip Ellis is a UK freelance writer and journalist covering pop culture, relationships and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.

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