Bodyweight exersises...

Bodyweight exercises will not result in hypertrophy... at least not as far as major mass increase goes. Gaining muscle and losing speed are not related. Look at Roy Jones, Shane Mosley, Gamboa, pac... they are all muscular and very fast. If it is gettin easier try adapting the exercises you are doing to make them harder.

 

Make a pressup last a minute

 

dips, clap push ups, squats, hand stand push ups, lunges. Use your imagination..

 

Add resistance - for example, aim for one arm pullups, pushups, put a backpack or weighted vest on, try some one legged squats (aka pistols), do plyometrics etc. Also look at isometrics.

Key thing is to think outside the box...

 

Like it scrap... whats that targetting?

 

Done correctly it targets everything,except counting slowly . Its got to be done with a watch . 10 secs an inch up and down it takes 2 mins theres lots for different areas.Theres a great one for Abdominals and Lower Back and Corr, it makes your eyes water and people swear while doing it .

 

not always though....ya train slow...you become slow......

 

when the chin ups start getting easy, ex- when ya can done 25-30 consecutively, try one armed chins , like in rocky haha.
same with the situps, you need to be continually shocking your system...
change exercises when the current become to the point where youre doin 60 reps

 

Wicked mate will try that one.... Whats the core one? :good

 

Pocket its called Binding and it is for speed

 

Jeff, Sit up straight legs, out straight touching knees and heals pushed into the ground. Head and shoulders pushed back keeping the spine straight. Go back an inch with your upper body 10 secs an inch till your shoulders are 3" off the floor then return upwards the same, till vertical. Problem is when 1st trying this the Heels sometime lift after a bit, thats as far as you take it, the body isnt ready for that bit extra, come back up 10 secs an inch. Its a great way to balance the Abs and Back gives great Posture.

 

If you don't take roids or eat very much you won't gain muscle by doing those exercises.

 

KTFO, Who said it would. What it will do with Dinamic stretching, will make the muscle you have perform up to 80% better functually.

 

cheers scrap