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8 responses so far ↓
  • mao // Aug 12, 2010 at 10:52 PM

    is plank consider body weight training?

  • Mun // Aug 12, 2010 at 11:08 PM

    Yes, it is.

  • Chung Nguyen-Le // Aug 13, 2010 at 6:04 AM

    That comment from your friend had my laughing :)

    I’m a bodyweight-only fan.

    I find by getting used to (and getting creative with) body weight exercises makes it far easier to keep the training habit going – after all you cant make excuses like not having the right equipment around.

    I also feel I have a lot more functional strength than a lot of my friends.

    Start with the foundation exercises then make them harder.

    Pushup > Diamond pushup > wide pushups, clapping pushups > one arm pushups…

    Squats > Loaded squats > one leg pistols…

    Situps > Crunches > Russian twists > V sits

    Chin ups > Pull ups > wide pullups > full arm chinups > explosive chinups…

    Thats just a few ideas on how easy it is to develop progressions

    If they all get too easy? Try and do 100 reps.

    Personally I think gymnasts have the best physiques; guys lean and muscular and girls supple and fit.

    Plus I’ve never met a bodyweight enthusiast who looked physically unbalanced – they all look naturally good.

  • Jack Bronson // Aug 13, 2010 at 6:27 AM

    Hey Mun,

    This is a great article. I’m currently a big supporter of bodyweight workouts because they’re easy, effective and really help people gain a sense of their bodies. I’ve been though the weight training programs and I found that I looked better and was proportionally stronger by doing bodyweight exercises so I’ve made the decision to focus on this kind of exercise exclusively.

    I think our society often tricks people into thinking they need a lot of equipment or special routines involving complex machines to get fit when in reality our ancestors have been fit for generations. This kind of article sheds light on a lot of those misconceptions.

    Great stuff, keep it up!

  • Lance // Aug 13, 2010 at 12:29 PM

    I am fan of bodyweight training too and i really gotta agree with Chung Nguyen-Le that bodyweight does make it easier to keep the training habit going. you dont need a lot of stuffs to workout. Probably a pull up bar, the floor , a wall and your own bodyweight.

    Additional to the exercises you all mentioned, there’s still this Handstand Push-Up which is definitely a killer exercise for the shoulder, and i believe it’s a hardcore exercise or even the easier version -Pike-Push up too. Also, horizontal pull up (inverted row), bridges, Glute Ham Raise are all effective bodyweight exercises.

    Great Post by Mun.

    Thanks a lot and keep this going. Love reading your blog :)

  • Chung Nguyen-Le // Aug 13, 2010 at 3:32 PM

    Great exercises

    The only equipment I’ve bought is a HotGym which is a great piece of equipment for chinups, dips etc. Its easy to set up and doesnt take up much space when packed away.

    I agree with Lance, handstand pushups are an awesome exercise for the shoulders.

    Another useful site for showing how powerful bodyweight exercises are, is the tutorials over at

    Good stuff Mun, keep it up :)

  • Chung Nguyen-Le // Aug 20, 2010 at 4:51 AM

    No worries. Good luck. I’m working hard on my handstands. I can do proper one arm pushups easily now – hand stands however – a completely different story.

  • Ninie Ahmad // Sep 3, 2010 at 10:51 AM

    Both photos above (and gymnasts’ bodies) look like yoga to me ;)

    Hi Mun, long time no see!

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