Power Circuit Bodyweight Training
Power circuit training is proven to be one of the best methods to put on muscle mass fast and to get much stronger in the process. Strongmen regularly use this method to take their strength levels and physiques to the completely new level.
Along with benefits outlined before there is another great one, it’s a brief training sessions and this is especially important for individuals who have a full time jobs and don’t want to spend most of their free time at the gym.
In the following program you need no equipment so you can train outdoors or in the comfort of your own home. So you’re going to do circles of one legged squats (or you can replace them with deck squats), handstand pushups, one arm pushups, pull ups and V-ups (or you can replace them with hanging legs raises) with one minute breaks between exercises and circles. Every workout will consist of four circles. If you don’t have a pull up bar around you can use branch of the tree instead if you train outdoors or if you train at home you can do pull ups hanging on the door or on the wardrobe (this one is especially good for grip strength).
Train 2 to 3 times per week with at least 48 hours rest between training sessions and stick to this program for at least two months period. Remember that the key to success is progressive overload so you gotta outdo your every previous workout, you can achieve it by increasing number of reps in exercises, executing exercises in more slower manner or by decreasing rest intervals. I also suggest you to take one week of after every six weeks of training to prevent overtraining.
So remember progressive overload, proper recovery, clean and healthy nutrition and after two months you won’t recognize yourself in the mirror!