1. Switch it up:
Body weight exercises have a number of variations that can be used to further strengthen and detail your (muscles) body. For instance, narrow squats will target your outer quads (thighs), while wider squats will target your inner thighs. Don't limit yourself to just one version of an exercise. The simple changes in each will add those fine details to those curves and shaping of muscles. Remember small changes can yield big results.
2. Speed up then slow down:
Different repetition (rep) speeds allow you to more effectively challenge your muscle fibers. On your next set of push-ups, start off with 5 explosive (fast) push-ups, then do five really slow reps (taking 7-10 seconds on your way down & 7-10 seconds to push back up to full extension). Finally, finish with 5 regular speed push-ups. This will shock and challenge your muscle fibers which leads to growth & positive results.
3. Be a goal digger:
Set goals and go after them. To get the most out of your body weight training it's good to push yourself. Try aiming for 55 push-ups in one minute, 75 (body weight) squats, 15 pull-ups in a row or a 3 minute plank!
4. Do a crazy volume day:
The next day you may really ask yourself "am I crazy? What was I thinking?" By adding "crazy volume" to your body weight workouts it's possible to burn plenty of calories as well as building some lean muscle.
High volume is another method that can be used to reach total muscle fatigue; which breaks the muscle down enough to cause it to grow. Shoot for 100 pull-ups (ie 10 sets of 10 reps), 200 push-ups (10 sets of 20 reps), or 300 squats in separate sessions or try all in one single workout; your sure to feel "crazy sore the next day!" But it will be worth it!
