Gymnastic Body Weight Training Routine

Before and After photos

Before photo

After photo

Statistics

Plan type:

Muscle Gain

Start weight:

161lbs

End weight:

167lbs

Gender:

Male

Age:

Height:

11"

Diet regime:

High Protein

Primary fitness:

Body Weight

Duration:

12 weeks

Body area:

Whole Body

Build:

Small set (Ectomorph)

Body fat % (before):

Body fat % (after):

View my profile:

TrainerDave

Full plan:

This member has created a complete step-by-step guide on how to achieve the same results they did. Downloadable plans include detailed food plans, recipe guides, training plans & exercise guides. The aim of a downloadable plan is to give you all the necessary information to emulate the transformation you see on this page.
Plan Cost: $4.99
Plan length: 20 pages
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My story:

I have been into training and lifting weights for about 12 years now and have worked as a personal trainer for the last 5 years. I have always been a big advocate of free weights both for my clients and myself and have seen some amazing results over the years following the traditional methods.
However, after returning from a traveling break and not wanting to join a gym due to financial reasons I decided to base all my training at home and research the training routines of gymnasts as their strength and physiques have always amazed me. Gymnasts spend a tiny fraction of their training lifting weights and yet are some of the strongest and fittest athletes on the planet, not to mention the most flexible and graceful. I had been wanting to try a body weight training plan for years but having always worked out of a gym, found it hard to resist not doing normal weights sessions as well.
This time though I didn't have access to weights and so for 12 weeks lifted nothing but my body weight in a multitude of exercises and positions.

Note: You may wonder how i have two programmes on here and how i have got myself into two very different shapes! Well, my 'bulk up' programme occured in 2006 whilst this gymnastic programme occured in 2008. In between the two i changed jobs for a short while whilst i moved to a different part of the country and also spent 4 months living in a van and travelling around Europe. The before photo for this plan is what happens when i dont train! I get skinny!! I had to put the hard work in all over again but decided to do it in a very different way.

Diet principles:

I followed no specific diet or eating plan during these 12 weeks of training. I just followed what I would consider to be a normal and healthy diet. I ate plenty of fruit and vegetables, stayed away from foods high in saturated fat like burgers, pizzas and cakes and ate lots of complex carbohydrates like potatoes, brown rice and pasta. I did specifically increase my protein intake, as should everyone following a training regime, with fresh fish, tuna, chicken and the occasional protein shake.

Exercise principles:

This training plan is designed to utilize your body weight only in a series of exercises that can be done at home to increase your strength and agility. The beauty of this plan is that there are absolutely no gym fees involved and you can do them all from home with the most basic of equipment. Its amazing what results you can achieve without all the machines and crazy equipment that some people in the health and fitness industry would have you believe you cant do without.
Also, with this plan the body works as a 'whole unit' throughout most of these exercises. No need to spend hours isolating just one body part and therefore no danger of suffering injuries from an imbalance in the bodies muscles. Everything works together. My mid-section and core became the strongest they have ever been despite my doing probably the least number of traditional crunches i have ever had in a training plan.
Believe me when i say how amazing you will feel once you have done this programme for a few weeks. (Bear with me when i say that as i know you have read that a hundred times before on the internet!)
Its not the programme to follow if you really want to bulk up and get huge but if you want to feel super fit, agile, strong and in balance with your body then try it out.