Most guys who are looking to get jacked think that the only way to do so is through weights but if you want to get a gymnast body all you need to do is use the right types of bodyweight exercises.
Why Gymnasts Have Such Appealing Bodies
Ask most guys and girls what they consider to be the most appealing body type. Most of the time you will hear a lean and ripped body is the best looking. A body that is not too big yet not too small. Now ask him or her who looks best, a gymnast or a bodybuilder?
Chances are you will get a reply that a gymnast has the most attractive body type. Gymnasts have a lean and very natural look that makes it easy to wear stylish clothes while still being athletic. It sure beats the puffy, sometimes bloated, bodybuilder look.
The Weight Training Myth
If you hear the word “weight training” you immediately get a mental picture of barbells and dumbbells and seldom think of bodyweight exercises as a great alternative to gaining muscle. Perhaps bodybuilding competitions and fitness magazines have pushed this myth of weights as the only alternative to getting ripped but the reality is you can get in shape without lifting a single dumbbell.
How To Get A Gymnast Body
It is no secret that a gymnast relies only on his body to get a great body. You won’t see them spending hours doing bench presses but you will definitely see a killer upper body that would make even the strongest guy at your gym blush.
The first thing you need to do if you want to get a body like a gymnast is focus on the right types of exercises that resemble what they do in competition. For example, when you see a gymnast competing you will notice that they spend much of their time on apparatus like bars, parallel bars, rings and the pommel horse. Ideally you can try to copy these types of exercises in your workouts.
The Right Bodyweight Exercises To Use
The best exercises to use are any that work on the shoulders, back, chest, arms and legs and the core preferably in a compound type movement.
Pull Ups, Chin Ups, Parallel Chin Ups
Hand Stand Push Ups, Hand Stands, Dive Bomber Push Ups
Push Ups, Incline Push Ups, Decline Push Ups, Triangle Push Ups
Biceps & Triceps Exercises
Parallel Bar Dips (Triceps), Chin Ups (biceps), 1 Arm Chin Up (biceps)
Bodyweight Squats, Bodyweight Jump Squats, Pistol Squats,
Abs/ Core Exercises
L- Sit Hold, Lying Leg Raises, Hanging Leg Raises
In order to create the most effective type of workout using these bodyweight exercises make sure you don’t do all of these exercises on the same day or on consecutive days. Try to split your workouts in to 3 or 4 sessions per week.
One way you can divide your workouts is by doing upper body focused exercises one day and follow it up with a lower body and core intensive workout the following day, rest for one day and do another upper body day followed by a lower body and core workout the day after that.
You can easily choose 2 exercises per muscle group in order to get the most out of your workouts and avoid overtraining.
For sets I recommend anywhere between 3 and 4. The number of sets can be in the range of 6 and 10 if you want to gain muscle. If you find it difficult to do this many reps simply try to do as many as possible per set. Over time you will be able to do more as your strength increases.