How to Get Buff With a Weight Vest

Young Muscular Man Stretching
(Image: XiXinXing/iStock/Getty Images)

To become buff, you must overload your muscles with a resistance that is greater than their normal load. This can be achieved with the use of a weighted vest. A weighted vest is a fitness tool that gets wrapped around the upper body and has small slots all the way around it into which you can slide small weights. It allows you to increase or decrease the amount of weight you want on your body. Using the vest can get you buff and as an added benefit, you can improve your sports performance.

Step 1

Wear the vest while you do your normal workouts. This will cause you to use more muscles than if you weren't wearing it. This way your body always has added resistance which can translate into extra muscle.

Step 2

Do hill training. Hill training is an intense form of exercise. Under normal circumstances, this type of training increases your power, strength and speed. When you wear the vest, the training is even more effective. Start with a 10 minute warm-up jog. Run up a hill that is about 50 yards long, jog to the bottom and repeat 10 to 12 times. Finish with a 10 minute cool down jog. As an added benefit, this type of training also requires significant upper body muscle.

Step 3

Perform push-ups. Push-ups are a popular body weight exercise that works your chest, shoulders, arms and abs all in one fell swoop. To add more resistance and become buff, wear the vest. To do these, lie on your stomach with your hands directly under your shoulders. Push yourself up in the air until your arms are straight. Lower yourself down until you are the width of your fist away from the ground. Repeat 12 to 15 times and do three to four sets. To make this exercise more challenging, place your feet on a chair or bench.

Step 4

Do jump squats. Jump squats are a high-intensity, explosive exercise that works your legs and core at the same time. If you wear a weighted vest, you are forced to work more muscles to compensate for the extra resistance. To do these, start with your feet about shoulder width apart. Squat down until your thighs are parallel to the floor. Explosively jump in the air and extend your arms straight above you like you were signaling a touchdown. Land and repeat 12 to 15 times.

Step 5

Wear it while you do pull-ups. Pull-ups are a tough exercise that can become even tougher by wearing the weighted vest. To do these, grab the pull-up bar with an overhand grip that is just wider than shoulder width. Pull your body straight up and try to get your chest to the height of the bar. Lower yourself down and repeat. These are really tough so aim for six to eight reps and do four to six sets.

Step 6

Dip with the vest. Dips are an exercise that puts a lot of emphasis on the triceps and upper chest. To do these, place two chairs face to face about the length of your legs apart. Grab the front edge of one chair and place your heels up on the other one. Slowly lower your body down until your arms are bent 90 degrees then push back up. Do 12 to 15 reps and three to four sets.

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