Advanced Bodyweight Training

Bodyweight exercises utilize only the weight of your body for resistance. As you become accustomed to beginner and intermediate exercises, progress to advanced exercises by increasing the intensity of your workouts and modifying the exercises to increase the difficulty level. Bodyweight, equipment-free exercises help build strength, increase your flexibility and enhance your physique, according to the American Council on Exercise, or ACE.

Features

Advanced bodyweight training involves performing modified versions of basic exercises. For example, perform advanced variations of push-ups by elevating your feet, placing your hands close together for diamond push-ups or adding a lift to each repetition for a plyometric version. To modify classic pull-ups, try one-arm pull-ups, or incorporate corncob pull-ups into your routine. For the corncob variation, hold your position at the top of exercise and move from side to side before lowering.

Tempo

In addition to modifying exercises to create an advanced bodyweight routine, try changing the tempo of the exercise. Performing exercises at a slow speed may result in superior strength gains and increased muscle mass, according to Len Kravitz, Ph.D. at the University of New Mexico. Try using a five to 10 second count on the concentric or working phase of your exercises, and a three for four second count on the eccentric phase, often referred to as the negative part of the exercise. For example, when performing bodyweight squats, count to 10 seconds as you lower toward the ground, pause briefly then count for four seconds as your rise to starting position.

Time Frame

Perform muscle strengthening activities like bodyweight training at least two days a week for health benefits, recommends the Centers for Disease Control. Advanced exercisers can train up to five times a week for greater strength gains, according to the National Federation of Professional Trainers. Try using a split bodyweight routine by alternating upper body and lower body workouts. Give each muscle group a full day of rest between workouts to avoid overtraining.

Benefits

Bodyweight exercises utilize multiple joints during execution, compared with single-joint classic exercises performed on a machine. Bodyweight exercises increase functional strength, incorporate more muscles and result in better strength performance, according to the IDEA Health and Fitness Association. Adhering to a regular strength training regimen can help you control your weight, manage chronic health problems, reduce your risk of injury and decrease your risk for osteoporosis, according to MayoClinic.com.

Considerations

Advanced exercises should be performed by only seasoned athletes. Training too intensely without adequate rest may lead to overtraining. Signs of overtraining include excessive fatigue, insomnia, loss of appetite, moodiness and frequent illness according to ACE. Allow a full day of rest from strength training at least once a week.