Why would anyone want to workout without weights? Everyone knows that using weights and machines is the fastest most efficient way to gain size and strength. While this is true, there are many resons why someone would want to, or even be forced to train for a while without the benefit of using weights. Someone working long hours trying to support his family may not have the time to get to a commercial gym, and may not have the extra space or money to set up a good home gym.

Also, someone who has to travel quite often for business might prefer getting a good workout in his or her hotel room rather then wandering the streets of South America asking “Donde esta el gymo?”.

Let’s face it there are times (vacations, etc.) when all of us can’t easily get to a gym. There are also many trainees (beginners or athletes training for boxing, baseball or some other sport) who aren’t trying to get a lot of muscular bulk but want the type of strength, endurance and definition that calisthenic exercise offers. These exercises can also be preformed anytime, anywhere and you can do them over your entire life to keep fit.

The idea behind this course is – If for some reason you do workout without weights, what is the most efficient and result producing way to do it? You can use these exercises in many ways: To build muscle, to maintain muscle you already have, in combination with your weight training to add variety and a change of pace, as a warm-up or pump-up routine, to ease back into training after a layoff or injury, etc., etc.

Very early in my training carear I started thinking about how to make calisthenics more result producing. The original reason was to help out one of my best friends at the time, who also happened to be the person that inspired me to start training by seeing the great progress he was making. Let’s call him Joe, mostly because that was his name, I believe he prefers to be called Joseph these days but back then he was still good old Joe.

Anyway, one day Joe’s father forbid him to workout with weights anymore, he gave Joe some reasons for this decision but I think the real reason was that he didn’t like the idea that his 15 year old son was getting a little too big and strong to be easily controlled and he better do something about it before he gets any bigger. The funny part was that his father didn’t object to him doing push-ups or other freehand exercises, only weight training was forbidden, I’m sure he figured that at best Joe would be able to maintain the muscle he had but he wouldn’t get any bigger. Joe was very distraught by the situation, convinced that his muscles were doomed to waste away to nothing, but I was sure there was some way to make those exercise more intense and maybe he could even gain some size. I came up with some ideas and tried to tell Joe about them but he didn’t seem too interested, his attitude was like “Hey, I know more about training then this guy, I’m the one who got him started. And besides I don’t have time to listen to this I’m too busy feeling sorry for myself and performing satanic rituals to curse my dad-”.

Joe never used my ideas but I did many times over the years, whenever I used calisthenics, and always got good results. I got even more ideas, a few years back, after reading the famous “Dynamis-Tension Course” by Charles Atlas. I found an old comic book and decided to write to the address and see if the course was still available, much to my  delight it was and I ordered it. I ordered it mostly as a collectors piece and novelty item, like owning a part of American pop culture. Who could forget those great advertisements like, “The insult that made a man out of ‘Mac’.”, “Who else wants a He-Man body?” or “In just 7 days, I can make you a Man.”, I was also curious as to what was this Dynamic-Tension method exactly. I have always believed that – Only a fool thinks he knows everything and that a wise man never stops learning., so there wasa possibility that I could find some good information in this “old, outdated course”. I read the course and found it quite interesting, I was slightly disappointed to find out that Dynamic-Tension is really just  some calisthenics and some isometric exercises. And while I’m sure they would do a lot for 198 lb weaklings”, what can they do for someone who’s already fairly big and strong? This got me thinking again about the same thing, how can these exercises be made more intense. Since then I came up with a few more ideas and now it’s time to end the history lesson and share them with you.

THE TECHNIQUES

(1) The first technique is to just do the exercises in the traditional manner, I know you can do 60, 80 even 100 reps but that’s the idea, grind out as many reps as you can this will build up your endurance and give your muscles a change of pace. And while this most likely won’t give you any extra size right away, when you go back to weight training with heavy weights and lower reps you may be supprised that you are now gaining faster then before. A few years ago some top bodybuilders were talking about a technique they called “100′s”, they reduced the weight and did literally 100 reps on all their exercises, they claimed it brought about certain physiological changes that made the muscles more responsive to later heavier training. It’s worth a try, especially if you’re going to be doing calisthenics anyway.

(2) Another way to get more results from these exercises is, right after a set flex hard the muscles just worked, flex as hard as you can and hold for at least a count of 10. Arnold talked extensively about ”Posing as exercise” and the use of “Iso-Tension”(Iso means – Equal; the same, and Tension means – To tighten; stiffen; contract. So Iso-Tension is simply contacting the muscles and holding in the same place – no movement.) he said that it really gives the body a more chiseled look, reaches areas that training misses and will make muscular contractions while training more intense, and more isolated. All good reasons to try this technique.

A better variation of this is to flex the muscles you are working first, get them good and tired and then do the exercise, thus Pre-Fatiguing them. For example flex the chest or tricep muscles as hard as you can, then immediately do a set of push-ups. Feels different doesn’t it? It’s a lot harder and produces much better results.

(3) Another technique is to reduce the rest time between exercises, let’s say you start with 60 seconds after a while cut it down to 45 then 30, then 15, etc. How about no rest between sets, a whole cycle of calisthenics all done nonstop that makes it way more intense. Also try it this way – do one set, let’s say of chin-ups, go until the muscles are really tired or even to total failure wait only a few seconds and then do another set. How many reps did you do on your second set? Only 4 or 5 I bet, that’s about what you’d do if you were doing some heavy pull-downs. You should see some growth from this style. Make it even more intense by increasing the reps on the first set and by decreasing the rest time before the second set, this is using the Rest-Pause method without weights.

(4) Why not simply add some weight, just because it’s not metal disks doesn’t matter your body can’t tell the difference. Put some heavy books on your back and do push-ups, or even your 8 year old son, he likes to play horsy. Get your wife or girlfriend (but not both at the same time, that could be trouble) to sit on your shoulders while you do squats. Do donkey calf raises, get creative there’s always a way to add some more resistance.

(5) How about using only one limb at a time, like doing one legged squats, one arm chin-ups, one arm push-ups, etc.. It takes some balance but it definitely makes it harder and puts on more muscle.

(6) Slow-Motion training is becoming popular again, try taking a full 12 seconds for the positive phase and 6 seconds for the negative phase of each rep. Don’t lock out in the top position and don’t rest in the bottom position, change smothly from the positive to the negative. This is using Slow Continous Tension, how many chin-up can you do this way?

Not many I bet, it’s intense.

(7) This last technique is based on what I thought Dynamic-Tension was before I read the course, Dynamic means – Dealing with motion, and we know from before that Tension is simply contraction. Therefore true Dynamic-Tension would be flexing the muscles hard while also moving, martial artists use a form of this to increase punching power.

Let’s try to use this applyed to our freehand workout, do your push-ups nice and slow while flexing hard your pectorals, shoulders, triceps, biceps and even your lats and forearms. When doing chin-ups flex hard your lats, shoulders, biceps, triceps and even chest and forearms. Do deep knee bends and flex hard your quadriceps, hamstrings, gludes, hips and even calves. Keep the tension hard and steady, it will take some practice to do it all together, but the increadible pump and  muscle growth you will get from it will be well worth your while.

SOME SUGGESTED EXERCISES

Deep Knee bends – Builds thighs, gludes, hips and great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or something that will give you support) and while looking up slowly bend your knees and lower until your butt is just about touching the floor. Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For vairation you can place your feet wider or closer together, or do them one leg at a time.

Calf Raises – Do them on steps, put your toes on the edge of a step and hold on to the hand rail for balance, lower your heals to get a good stretch, then raise up on your toes as high as you can, lower and repeat for as many as you can. For variation try them in the squated down position, one leg of a time or donkey style.

Chin-ups or Pull-ups – For building back, shoulders, and biceps. Grab a bar with an under hand         grip and hang down getting a good strecth in the lats, Pull up until your chest hits the bars, lower and repeat for as many. These can be easily be done in a park, school yard or on a doorway chinbar.

Also try with an overhand grip, with one arm at a time, or even on monkey bars using a parallel grip (palms facing each other).

Push-ups – For building chest, sholders and triceps. Lie face down on the floor hands about shoulder width apart keep your palms turned inward slightly, push-up until your arms are straight, lower and repeat for reps. To make it more difficult elevate your feet. Also, try different hand placements (closer together or farther apart). They can also be done between chairs, this was the favorite exercise of Charles Atlas. Another varition is Dips between parallel bars.

Handstand push-ups – Great for shoulders and arms. Get into a handstand next to a wall, put your toes against the wall for balance, lower yourself until the top of your head touches the ground, push back up and repeat for many reps. Try both close and wide hand Placements.

Crunches – For firming abdominals and reducing stomach. Lie on your back with your legs bent and your heals close to your butt, put your chin on your chest and your hands behind your head. Raise your head up crunching your abs hard (you should only go about 1/3 of the way as compared to traditional sit-ups) lower and repeat for lots of reps.

Hyper -Extentions – For strengthening your lower back. Place a chair near a bed, while lying face down with your hips on the chair and your lower legs shoved between the mattress and boxspring, put your hands behind your head and bend forward at the waist as far as you can, raise back up until your back is straight and repeat for reps.

Grip Excercise – To build forearms and hand strength. Use a store bought pocket hand gripper, or a hard rubber ball that fits in your hand, squeeze as hard as you can, relax and repeat for many reps. Also try just the thumb and one finger at a time, exercise each finger this way.

FINAL WORDS

Always use proper form while exercising, remember – it’s safety first. It is also recomended to stretch before and after your workout. Give these ideas a try, and never again have bully’s kick sand in your face.

Good Training!

Paul Becker

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com

He said that his “good” arm measure 21 inches and his “bad” arm – his left, which he had recent surgery on – is 21 inches. Not too bad for a guy who stands at 5’4″. On a video on MD.com, Priest commented that the 202 is all about conditioning and that he had won shows in the past at 199 and 198 pounds.

He also called himself a “rebel” and a “loose cannon,” as well as a “guy who speaks his mind.” That is the Priest that bodybuilding fans have come to love and they wouldn’t have it any other way.

“With Infinite Labs an MD behind me, you’re  going to see on hell of a comeback,” Priest commented on the video clip.

Priest, when in condition, is one of the most impressive bodybuilders on the circuit. Because of his short stature, he appears huge and should be the widest person on stage in the 202. The mass that he possesses is amazing and he also has a small waist to give him a great look.

You can view the long layoff in two ways: that it will be too long for him to get back into the swing of things or that his body is well rested from not having to go through the dieting process for what is going to be eight years. Figure on a little bit of each being reality and Priest may need a few contests to reach his full potential once again.

Here’s a vote of confidence that by the third time out, Priest, 38, will dominate the 202 class. Hopefully he competes in a show or two as a warm-up and qualify for the Olympia, where he may just have enough to dethrone English and take his place at the top.

LEE PRIEST CONTEST HISTORY:

2006 PDI Night of Champions Britain, 8th

2006 PDI Night of Champions, 9th

2006 IFBB Grand Prix Australia, 2nd

2006 IFBB Arnold Classic, 6th

2006 IFBB Ironman Pro, 1st

2005 IFBB Iron Man Pro Invitational, 2nd

2005 IFBB Arnold Classic, 4th

2005 IFBB Grand Prix Australia, 7th

2004 IFBB San Francisco Pro Invitational, 2nd

2004 IFBB Ironman Pro, 2nd

2003 IFBB Mr. Olympia, 15th

• 2002 Mr. Olympia – 6th
• 2002 San Francisco Pro Invitational – 1st
• 2002 SAN FRANCISCO GRAND PRIX – 1st
• 2002 IFBB Arnold Classic – 4th
• 2002 IRONMAN PRO INVITATIONAL – 2nd
• 2001 Ironman 7th, after bad virus

• 2000 Mr. Olympia 6th Place
• 2000 Night of Champions 5th Place Night of Fixes
• 1999 Ironman 6th Place
• 1999 Mr. Olympia – IFBB, 9th
• 1999 Ironman Pro Invitational – IFBB, 6th
• 1998 Olympia – IFBB, 7th
• 1997 San Jose Pro Invitational – IFBB, 4th
• 1997 Olympia – IFBB, 6th
• 1997 Ironman Pro Invitational – IFBB, 2nd
• 1997 Grand Prix Spain – IFBB, 3rd
• 1997 Grand Prix Russia – IFBB, 9th
• 1997 Grand Prix Hungary – IFBB, 3rd
• 1997 Grand Prix Germany – IFBB, 3rd
• 1997 Grand Prix Finland – IFBB, 9th
• 1997 Grand Prix England – IFBB, 6th
• 1997 Grand Prix Czech Republic – IFBB, 5th
• 1997 Arnold Classic – IFBB, 7th
• 1996 San Jose Pro Invitational – IFBB, 6th
• 1996 Ironman Pro Invitational – IFBB, 4th
• 1995 South Beach Pro Invitational – IFBB, 4th
• 1995 Ironman Pro Invitational – IFBB, 3rd
• 1995 Florida Pro Invitational – IFBB, 4th
• 1995 Arnold Classic – IFBB, 9th
• 1994 San Jose Pro Invitational – IFBB, 7th

• 1994 Night of Champions – IFBB, 12th
• 1994 Ironman Pro Invitational – IFBB, 4th
• 1994 Arnold Classic – IFBB, 7th
• 1993 Niagara Falls Pro Invitational – IFBB, 9th
• 1990 World Amateur Championships – IFBB, LightWeight,4th
• 1990 World Amateur Championships – IFBB, 4th
• 1990 Mr Australia – IFBB, Overall Winner
• 1989 Mr Australia – IFBB, Overall Winner

Brooklyn born Kai Greene not only won the 2009 Arnold Classic, but did so in stunning fashion. Out of action since last year’s New York Pro Show victory due to a groin injury, Greene put on a display with his posing routine that words cannot fully describe. For a sport that has lost a special quality with decades of sub-par posing, Greene is a refreshing change and may have set the bar that others will never reach. His flexibility, acrobatics and headstands are not easy to do for a gymnast, let alone a bodybuilder of that size. 

“The Predator” beat out a tough field that included two others coming back from their own injuries. Victor Martinez finished in second and Branch Warren third, but neither came close to Greene, who also took home the Best Posing Routine Award, not much of a decision there. He could have made it a clean sweep, but Warren won the Most Muscular trophy.

When Schwarzenegger came on stage to present Greene with the trophy, he said, “I told you backstage that you are the best poser I ever saw,” and that is coming from a man that trained with the legendary Ed Corney and competed against not only Corney, but also Frank Zane, who are considered the two best posers of all time. Greene was so overcome with emotion, he was at a loss for words. “I don’t really know what to say. I’d like to thank everyone that believed in me, especially my family back in New York.”

Greene’s back and legs were outstanding and he did not appear to have any flaws coming back from the long layoff. He was very emotional on stage and backstage, giving a lot of credit to his trainer. The two shared a long hug in the Brehm Pump Up room when Greene met right after the newly crowned champion left the stage. 

With the Mr. Olympia not too far off, it isn’t too far fetched to pick Greene as the next winner of the Sandow. With last year’s winner Dexter Jackson, former two-time champion Jay Cutler and Phil Heath (2008 third place) in his way, it will not be easy. But if Greene even put on half the performance he did in Ohio, there will be a new Mr. Olympia crowned come September. 

Greene may be able to dominate a sport that is ripe for a new championship run. He has taken bodybuilding to another level and should be able to continue his winning ways.

The huge Branch Warren is coming back from an injured triceps and has his sights set on winning the show that he has taken the Most Muscular award in. In his two previous Arnold Classic appearances, Warren has finished in second and fourth the last two years.

If posing held as much weight as it did 30 years ago, Kai Green would take the top spot without much competition. His crazy routines have become famous and if he is in top condition after hernia surgery, the rest of the pack better watch out.

Although these three men have been spoken about as favorites to win the contest, coming back after a long layoff will not be easy. Toney Freeman will look to prove that and if he has imporoved even slightly from his fifth place finish at the last Mr. Olympia, he must be taken seriously. The X-Man may be 43, but his size and condition have never been questioned. If he can come in proportioned, his chances will become much better. It will be a shock if Freeman does not crack the Top 3 and may even take the title. 

A few wild cards heading into Ohio are Silvio Samuel, Gustavo Badell and Dennis James. ‘El Matador’ won the Iron Man Pro just three short weeks ago and cannot be taken lightly. Badell finished in the Top 10 at the O, but needs to tighten up his bloated and wide look.

James is reported to be in fantastic shape and is always a threat to break the Top 6.

That came on Saturday night in Los Angeles at the 2009 20^th Annual Ironman Pro show, in which he took home first place. Moe Elmoussawi and Ronny Rockel followed him.

The victory was the third of Samuel’s professional career, with his previously winning the 2007 Europa Super Show and the 2008 Houston Pro Bodybuilding, Fitness and Figure Contest.

Samuel worked with Flex Wheeler on his posing routine and trained with Charles Glass to prepare for an important show for him. Another student of Glass was Japan’s Hidetada Yamagishi, who finished strongly in fourth place following a long layoff from competition.

Silvio plans on competing in the upcoming Arnold Classic and Australian Pro Grand Prix.