daniel vadnal
Disclaimer
The information in this book is presented with good intentions, but no warranty is given nor are results guaranteed.
We have no control over physical conditions surrounding
the application of information in this book. FitnessFAQs
disclaims any liability for untoward results including any
injuries or damages arising from a person’s attempt to
rely upon any information contained herein. The exercises shown and training program described in Begin Bodyweight (BBW) are for information purposes and may be
too strenuous or even dangerous for some people. Use
this information at your own risk. When buying BBW, the
customer understands the risks associated with using this
type of product and agrees not to hold its representatives
responsible for injuries or damages resulting from use
without proper supervision. Perform a safety check prior
to each session. This should include checking resistance
bands for fraying and the sturdiness of any equipment
used. FitnessFAQs is not responsible for problems related to the equipment that is used to perform the exercises
described. As with all eBooks, this one contains opinions
and ideas presented by FitnessFAQs. The content of this
eBook, by its very nature, is general, where each reader’s
situation is unique. Therefore, the purpose is to provide
general information rather than address individual situations. Prior to starting BBW, please consult a licensed
health practitioner for an assessment and clearance. If
you experience acute or chronic pain, discontinue training and consult a medical professional for guidance.
Introduction
Well done for taking the first step and starting
your journey by investing in BBW. It takes courage
to start something new, especially as a beginner.
You’re going to save considerable time, effort and
frustration with BBW as it is supported by simple
exercise progressions and workout programs.
The BBW eBook and photo guide covers the most
important information you’ll need to understand
as a beginner. After reading the resources and
watching the videos, you’ll be able to confidently follow the training programs and grow stronger with bodyweight exercises. There’s no better
time to start than right now… let’s go.
Where to begin?
There are six workout programs each lasting eight
weeks with the difficulty increasing from Level 1-6.
Level 1 & 2
Perfect for those completely new to exercise or
bodyweight training. If you’re a man or woman
who struggles with floor pushups, dips and pullups you should start here.
Level 3 & 4
Beginner who can manage a couple of pushups,
dips and pullups. If you have some experience
with bodyweight exercises, start here.
Level 5 & 6
Beginner who can do at least 10 pushups and a
handful of dips and pullups. You should no longer
need a band for dips and pullups. Also, if you can
do several pike pushups and have tried wall handstands, start here.
What about legs?
Leg exercises are not included because full effort is
directed to increase upper body strength with BBW.
11 Limitless Legs (LL) is FitnessFAQs’ popular
lower body program, which doesn’t need equipment or weights. Suitable for all levels including
absolute beginners, this is the ideal minimalist
program to use with BBW.
11 The majority of people interested in bodyweight
training want to increase upper body strength.
BBW covers the most important exercises to use
as a beginner to get stronger and build muscle.
11 The workouts would take too long if leg ex-
ercises were added. It’s human nature to subconsciously conserve energy with longer training sessions. Including legs in the same session
would result in slower progress on the important
bodyweight exercises we want to improve.
11 We’ll take care of all your upper body training
needs with BBW. You’ll have the option of following LL or performing your own independent leg
training on other days.
How to schedule the training week?
11 Do a LL workout, train mobility or take a rest
day between BBW sessions.
Day
Session
Monday
BBW
Tuesday
LL/Mobility/Rest
Wednesday
BBW
Thursday
LL/Mobility/Rest
Friday
BBW
Saturday
LL/Mobility/Rest
Sunday
LL/Mobility/Rest
Optimal frequency
11 You’re someone who is either new to exercise
or never consistently followed a workout. We
need training to become a non-negotiable habit.
Three days per week following BBW is a commitment everyone can manage if improving health
and strength is valued.
11 Three days is the optimal balance between effort and rest for a beginner. Your body will respond
quickly, linearly and safely with this approach.
Progress can be made with one or two days per
week but will be slower by comparison. More than
three days per week is overkill for a beginner.
11 Training breaks down the body; rest days are when
the body regenerates and grows bigger and stronger.
11 Leg training or mobility work between BBW
sessions is recommended. This way you can still
be active and make improvements, yet provide
the upper body the necessary rest and recovery
it needs.
11 Avoiding psychological burnout is an equally
important aspect of training. There will be enough
time between BBW sessions to keep passion and
enjoyment high.
More doesn’t mean better
11 Regardless of how often and how much you’d
like to workout, the body can only adapt so fast.
If progress is happening every single week with
three sessions, what’s the point of doing more?
Save this for later in your journey.
11 Overuse and acute injuries to muscles or joints
are more likely when doing too much too soon as
a beginner. Tendons, ligaments and muscles take
time to strengthen and we’d rather progress patiently and stay healthy.
11 Being injured means you can’t workout with
full effort or even worse, you are forced to take
time off. Training is a marathon and not a sprint;
slow and steady wins the longevity race.
Rest Periods
The time to rest will depend on exercise intensity
and if an exercise is paired or isolated.
11 If an exercise is done by itself, it’s seen as a fatiguing exercise requiring full focus and longer rest.
11 If two exercises are paired, we can be more efficient with our rest periods. This is because the
paired exercises are generally training different
movement patterns.
11 ‘Self Directed’ means you decide the rest period, starting the next set when ready.
11 Stay patient and rest for the time written to
maximise recovery for the next set. This concept
is important for doing the most reps you can manage in the upcoming effort.
Warming Up
The time and energy spent before training is vital
for a productive session. Understand and apply
the following principles and you’ll avoid common
mistakes the average beginner makes.
Mentally prepare
11 Consider the reasons why you’re training and
the goals you want to reach. Think about how
you’ll feel if you have a lazy session and don’t
give your best. Begin to enter a state of mind that
is willing to tolerate discomfort and improve on
previous sessions.
Do not get tired
11 Going too hard or doing too much during a warmup will fatigue the body and decrease energy
available for the workout.
11 The primary goal of a warmup is to increase
blood flow, lubricate joints and activate muscles.
11 Most beginners spend too much time warming
up with foam rollers and the newest fancy exercises they’ve seen online. The warmup in BBW
should take less than 10 minutes.
Mimic exercises to come
11 A warmup should move the body through the
range of motions needed in the workout.
Resist the urge to change
or add exercises
11 Each exercise in the warmup has been carefully
selected. Stick to the recommended warmup and
give your full effort where it counts, the workout.
11 If you would like to do other mobility or flexibility exercises, do them after the session or on a
rest day.
Resistance Bands
Decreasing the intensity of bodyweight exercises using resistance bands can be highly effective
when applied properly.
Why
11 Allows correct technique and a full range
of motion.
11 Makes it possible to reach the sets and reps in
the workout.
How
11 Use a band which gives the right amount of assistance, challenging yet managable.
11 Come to a complete stop when the band is fully stretched. It’s very important to pause at the
bottom of each rep to eliminate excess recoil from
the band.
When bands are still useful
11 Those who can do a few unassisted reps of pullups and dips will still benefit from using a band.
With a small amount of help, more reps per set
can be done. This will be useful if a workout asks
for a higher number of reps, which isn’t possible
with bodyweight alone.
Accumulation and Intensification
Accumulation is used in Level 3 and 4 and Intensification in Level 5 and 6.
Accumulation
11 A total number of reps is outlined and the objective is to get there at your own pace. In the beginning, you may reach the total for the exercise
by doing one, two or three reps at a time. Over the
weeks, you’ll gradually be able to do more reps per
set in addition to tolerating an increased number
of total reps. This approach is used for pushups,
pullups and dips. It’s great for those who have just
moved to floor pushups or are removing band assistance for the first time. For handstand exer-
cises, hold the exercise with the intent of accumulating the time in minimal sets.
Intensification
11 A traditional method for increasing strength
by doing several reps per set. With this approach,
the workload is condensed into fewer sets.
11 Instead of accumulating 20 reps by doing only
a few reps at a time, intensification would be four
sets of five reps. Instead of accumulating 30 reps
by doing sets of three, four or five reps, you will
intensify with three sets of 10 reps.
Exercise type and order matters
The most effective exercises have been selected
and structured to promote quality practice and
fast progress.
Hardest first
11 Compound exercises involving multiple joints
and muscles come first. These exercises use the
largest range of motion, largest muscle groups
and have the most profound impact on global upper body strength and size.
11 Exercises such as pullups, dips, rows and pushups come first as they have the biggest potential
for growth. We don’t need to do many exercises
for an effective workout, we need to master a few
fundamentals.
11 The latter part of each workout tends to involve handstands, core work and weak link exercises. These are still challenging but serve mainly
to supplement the primary exercises in BBW.
Balance
11 Pushing and pulling exercises are used to promote symmetry. If a routine has too much of one,
imbalance or overuse injuries are more likely.
Full Range of Motion
Understanding and applying proper technique
every rep will separate you from others.
11 The exercise videos show how to move the
working joints through a full range of motion. A
full stretch and squeeze of the working muscles
means increased strength through the entirety
of each movement.
11 Full range of motion is the best way to increase
flexibility during strength training. This is because
as the muscles are lengthening they are also getting stronger.
11 Form will be more consistent and comparable
session to session with full range of motion. Be-
ginners reduce range of motion when tired to do
more reps. It’s difficult to gauge progress with
varied technique.
11 If in doubt, film a set and review your form. Our
perception is generally different to what’s really
happening, especially as a beginner.
11 Fewer reps using a full range of motion is preferred over higher reps with reduced range of motion and poor control. Quality is superior to quantity.
Eccentrics
These are exercises with an emphasis on the lowering phase.
Train exercises you can’t do
11 The best way to get stronger at an exercise is
to do the movement. As beginners or someone
new to an exercise, it’s not always possible to do
several full range of motion reps straight away.
11 Eccentrics are an ideal option because we can
work through the exact exercise we want to master. We are naturally stronger when lowering into
an exercise compared to moving against gravity.
This makes it possible to do multiple eccentric
reps; we’re reverse engineering our strength.
Perfect technique
11 It’s human nature to want fast progress, but
rushing and cheating with poor form is something
many beginners do. This is a situation where patience and mastering eccentrics is a better option
compared to faking progress with sloppy technique.
11 Eccentrics are used for all strength levels because they work extremely well. This training
technique will continue to yield progress because
the challenge can be increased by slowing down,
adding weight or increasing sets and reps.
Sore muscles
11 Eccentric training stresses muscles as they
stretch. This training technique makes muscles
sore, which usually peaks two days after a session. Soreness won’t be as intense once the body
gets used to the exercise.
11 As effective as eccentrics are, they can also be
quite tiring. When starting a new eccentric exercise, be conservative with sets and reps and progress gradually.
5-8 tempo
11 The goal with BBW is to increase strength. Using eccentrics, which are challenging, for about 5
to 8s is enough to control the entire range of motion with a consistent speed. As we’re doing mul-
tiple reps in one set, the total time under tension
adds up.
11 Some coaches recommend much slower eccentrics. With this approach, only one or two reps can
be done per set. For anyone who has tried this it’s
extremely uncomfortable. If we can achieve the
same result in a more enjoyable manner, the choice
is obvious.
3-6 reps per set
11 It’s generally agreed low reps are best for improving strength. We’re applying this principle with
multiple reps using eccentrics.
11 Doing multiple eccentrics is fun because you
get a similar feeling to doing the full exercise.
Keep progressing
Begin with feet assistance for those who can’t do
multiple reps with their full bodyweight.
11 Slow down the tempo.
11 Add sets or reps.
11 Add weight.
Core Exercises
The ab exercises in BBW improve bracing and midline stability of the spine.
11 Anti-extension exercises such as hollow body
holds, front planks and ab wheel rollouts strengthen the front of the body, the anterior core. A
stronger anterior core improves your ability to resist the lower back arching during exercise.
11 The arch body hold strengthens the extensors
on the back of the body, the posterior core. Building strength in extension as a beginner is extremely valuable for future bodyweight skills.
11 Crunching movements and leg raises are not
included. Flexing the hips and moving the spine
to train the core is a poor use of time and energy
for our purposes. We want to improve our pullups,
pushups, dips and handstands. These exercises
have no hip flexion or spinal compression component, making crunching core exercises unnecessary at this stage.
Handstand Exercises
Overhead strength for the handstand will be developed with BBW. You’ll build a solid base level
of strength to practise balancing in the future.
11 There is a handstand strength exercise to suit
everyone’s ability and confidence.
11 Increasing overhead strength will translate well
to other bodyweight exercises.
Weak Link Exercises
At the start of this eBook we discussed the purpose of a warmup to have a productive session.
Movements in the warmup are done short of fatigue and are quite general. After finishing a workout, this is the ideal time to train specific mobility and produce lasting improvements. Once the
major bodyweight exercises are done, you’ll be
spending the end of each workout on weak link
exercises. These exercises will strengthen the
muscles around the back and shoulder blades
primarily. By developing the stabiliser muscles of
the rotator cuff and back, you’ll progress faster
with the main bodyweight exercises and reduce
injury risk. Examples of weak link exercises in
BBW include the scap pull and pushup, dip shrug,
wall slide variations and shoulder extension.
Exercise too hard?
For the times where an exercise can’t be done or
form does not meet the standards.
11 The chosen workout level may be too high consider following a lower level program.
11 Use a heavier resistance band
to increase assistance.
11 Refer to the exercise progressions
and choose an easier option.
11 You may not be resting long enough between
sets and simply haven’t recovered. Use a timer to
stay accountable and performance will improve.
11 Some exercises such as bodyweight rows and
pushups can be done at an incline. This change in
setup will reduce body loading to be able to meet
the set and rep requirements.
Exercise too easy?
For the times where a workout routine or exercise
isn’t challenging enough.
11 Workout level may be too low, consider following a higher-level program.
11 Lighter band or remove entirely.
11 Use a more challenging exercise progression.
11 Increase sets and or reps.
11 Hold the exercise for longer.
11 Do eccentrics slower.
11 Add weight to eccentrics.
11 Film and compare form to video tutorials.
FitnessFAQs Five Principles for
Beginner Success
Those who understand and apply the following
points will separate themselves
from the average person.
#1 Consistency
To increase bodyweight strength at an optimal
rate, you have to be consistent. Make a commitment to complete BBW three times per week. For
the first few weeks this will be no problem as
everything will be new and fun. Over time, progress will eventually slow down and training will
become more challenging. Life will inevitably get
busy and stressful, the first temptation will be to
miss a session or two, perhaps skipping an entire
week. Those who can complete multiple training
levels without missing a session will be at a clear
advantage. Put in the work and reap the rewards.
#2 Drop the ego
As a beginner, you may have never heard the term
‘training with ego’. This means doing exercises
with poor technique or using a progression which
is too hard. Most beginners will make the mistake of seeing the final exercises in BBW and be
tempted to jump straight in. When people work
on things they aren’t ready for, this is called testing strength and isn’t the best way to progress.
This often happens because beginners are impatient and want immediate results. For those smart
enough to listen, make sure to work within your
means and don’t rush the process.
The other reason people train with ego is because
they are concerned about what people think of
them. Consider how much thought you pay to others who are doing something around you, generally very little. We tend to be occupied with our
own lives, thoughts and goals, other people are
no different. Don’t stress when doing eccentrics
or using bands. You’re doing BBW with a purpose,
putting in quality work and growing stronger.
Dropping the ego involves training an exercise
that is challenging but possible, you’ll be able to
use proper technique and hit the set/rep/hold time
required. This doesn’t mean go easy on yourself,
continue to work hard and be honest with the effort put forth.
#3 Progress mindset
Bodyweight exercise is no different to anything
else in life, no progress, no results. If you do the
exact same workout over and over again, nothing
will happen. If after several weeks you’re still us-
ing the same number of sets and reps, don’t expect to get stronger or look better. Your goal each
session should be to improve in some way on each
exercise. As you become more advanced, it will
become harder to do this each session. Regardless, having a progress mindset will mean you’ll
improve in the long term.
#4 Patience
Take time to learn and practise perfect technique.
Challenge yourself to improve each session but
do so in a patient and calculated manner. Going
from eight reps to 10 reps is perfect, so is adding 5s each set to your handstand or core work.
Increasing from three sets to four sets on an exercise is also sensible. The healthiest way to progress with bodyweight training is to compare
yourself to who you were yesterday, not to who
someone else is today. Focus on making small
improvements each session. When reflecting after a few months, you’ll be proud.
#5 Full effort
Getting stronger with bodyweight training is no
easy task; genuine effort and embracing discomfort is necessary to progress. The BBW workouts
and exercise progressions allow every beginner
to challenge themselves and improve. Working
hard on not only the fundamental moves, but also
the core and weak link exercises will separate you
from others. The real value with BBW comes from
mastering the basics and improving areas of
weakness. Doing so will optimise your potential
and minimise injury. At FitnessFAQs, we believe
hard work pays off and you get out what you put
in. Taking shortcuts or remaining in the comfort
zone will only cheat one person… you.
Final Words
Now it’s time for you to study the training videos
and provided resources. It’s going to take time to
learn perfect form and you’ll likely need to review
the BBW materials again. You’re encouraged to
also read the photoguide. This resource summarises the most important form cues and methods
for adjusting each exercise. The photoguide will
serve as your self-coaching reference to use during a workout for instant feedback. Once you’ve
watched and read all the resources provided with
BBW, select a suitable training level and begin
your bodyweight journey.
Train Hard,
Daniel Vadnal
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