This is the second article on muscle building with no weights. The difference with this article is that this is an advance workout for people wishing to move on from the standard workout without weights.
Back at the beginning of 2010, I created a new training system called SYFIT X (SFX). This system was originally created to use in the gym to supplement and add to current workouts, but as per usual I pushed the button and came up with a second plan for the peeps who train at home without weights.
Before we go into this workout in more detail, lets backtrack a touch and explain to you what the SYFIT X training system is about and how it will work for you.
Welcome to SYFIT X, a new breed of training system which incorporates yielding Isometric exercise and normal repetition work all in the same set.
By training this way the SYFIT MUSCLE BUILDING TEAM has found that this system progressively tires out all of the muscle fibers.
We have also found that it takes less total sets to completely fatigue a muscle and take it beyond failure. A typical quad workout took 6-8 intense sets to leave my lab rats laying motionless on the gym floor.
We must warn you that SYFIT X training is not for the faint hearted and not for the novice muscle builder
SYFIT X TRAINING SYSTEM REPORTS
Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).
To show you how to use this system while muscle building with no weights lets look at the press up (push up) exercise.
REP 1.. Go down into the contracted position and hold it for one second before pressing back up into the start position for rep 2.
REP 2.. Go down into the contracted position and hold for 2 seconds before pressing back up into the start position for rep 3.
REP 3..Go down into the contracted position and hold for 3 seconds before pressing back up into the start position for rep 4. Continue to do this until you have reached a 8 second hold. At that point I want you to then do as many normal reps as you can. This equals one full set.
Muscle Building With No weights Push Up Video
Muscle Building With Out weights Video 2
We have customized 2 other push up movements and incorporated the SYFIT X training system into the movement. Start off by doing one set of each exercise