Bodyweight Movements - The Guide to Increasing Intensity by Josh Bryant

Josh Bryant has a masters degree in science, is a leading expert on strength and conditioning with the ISSA International Sports Sciences Association and holds world records in both powerlifting and strongman. He is co author of best selling book Jailhouse Strong highlighting bodyweight training.

Prisons no longer have weights but still house scores of Jailhouse denizens that could easily win a natural bodybuilding show—all built with nothing more than bodyweight training.

“The Great Gama” built a 56-inch chest during his 50-year undefeated wrestling career and was considered to be one of the strongest men in the world in his prime and trained solely with his bodyweight.

You are never too strong for bodyweight training—the following five strategies are aimed at how advanced strength trainees can make bodyweight movements more challenging.

1. Focus on the Negative

As you lower yourself on a bodyweight movement, do it with control and feel the muscle fibers you are targeting. Concentration on the negative of a bodyweight movement’s increases intensity because of prolonged time under tension and a greater mind-muscle connection. For example, if a set of six pull-ups is easy, try doing a set of five with a five-second negative.

2. Move Away from the Midline

The greater the distance between the muscles you are targeting and what you are trying to lift, the less your mechanical advantage. When deadlifting, if the bar drifts away from you, it is harder to lift. For push-ups, place your hands on the floor in front of your head, they instantly become more difficult.

3. Use Paused Reps

Pause at the bottom of the movement for one second, and nearly half of all assisting elastic-like energy stored on the negative is gone; after five seconds, it’s pretty much annihilated. A one-second pause is going to force your body to recruit new muscle fibers.

4. Increase Range of Motion

A larger range of motion forces you to do more work. Some examples are doing lunges from off a step or doing a push-up between two boxes and while emphasizing the stretch. 

5. Go Unilateral

So push-ups are easy? Go ahead and do them one handed. Besides having to lift a lot more weight, this will require and build better balance and core stability and exploit the bilateral deficit. 

 

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    Video: Texas Bringing It - Johnnie Jackson and Joe Mackey

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    Video: Jonathan Irizarry - Owning 2020

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  • Video: RAW Leg Training - Johnnie Jackson and Branch Warren

    Video: RAW Leg Training - Johnnie Jackson and Branch Warren

    Branch Warren and Johnnie Jackson are back training together. Check out this raw leg session at destination.

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  • Video: Controlled Chaos - Shoulder Training With Johnnie Jackson

    Video: Controlled Chaos - Shoulder Training With Johnnie Jackson

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  • Video: Ken Jones - Staying Out Of My Comfort Zone

    Video: Ken Jones - Staying Out Of My Comfort Zone

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  • Video: Improve Your Deadlift - Isometric Training With Johnnie Jackson

    Video: Improve Your Deadlift - Isometric Training With Johnnie Jackson

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  • Video: Lifting Heavy - A Universal Language

    Video: Lifting Heavy - A Universal Language

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  • Video: BRING THE PAIN - Johnnie Jackson and Branch Warren Chest Training

    Video: BRING THE PAIN - Johnnie Jackson and Branch Warren Chest Training

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  • Video: Shaun Vasquez - Leg Training at Bev's Powerhouse

    Video: Shaun Vasquez - Leg Training at Bev's Powerhouse

    "It's the age old saying; get under a loaded bar and move some heavy weight."

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  • New Destination and GASP HQ Tour with Guy Cisternino

    New Destination and GASP HQ Tour with Guy Cisternino

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  • CEO Catch Up: Derek Lunsford

    CEO Catch Up: Derek Lunsford

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  • Don’t Let Anyone Want It More Than You – Branch Warren

    Don’t Let Anyone Want It More Than You – Branch Warren

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  • Shaun Clarida and Derek Lunsford – Operation 2020

    Shaun Clarida and Derek Lunsford – Operation 2020

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  • Branch & Johnnie Breaking In The New Destination Dallas

    Branch & Johnnie Breaking In The New Destination Dallas

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  • Johnnie Jackson - You've Got To Want It

    Johnnie Jackson - You've Got To Want It

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  • Chest Training – Science and Execution with Josh Bryant and Jay Warren

    Chest Training – Science and Execution with Josh Bryant and Jay Warren

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  • Bryan Troianello – Hunt for the Pro Card

    Bryan Troianello – Hunt for the Pro Card

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  • Steve Kuclo and Tommy Vext – Bad Wolves Back and Shoulder Training

    Steve Kuclo and Tommy Vext – Bad Wolves Back and Shoulder Training

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  • When Too Much Is Just Enough

    When Too Much Is Just Enough

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  • Vlad Petric – Getting Ready for Pro Debut

    Vlad Petric – Getting Ready for Pro Debut

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  • My Journey: Emiel Oldenkamp

    My Journey: Emiel Oldenkamp

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  • CEO Catch Up: Hunter Labrada

    CEO Catch Up: Hunter Labrada

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  • Hunter Labrada – Pursuing Greatness

    Hunter Labrada – Pursuing Greatness

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  • Ed Brown – Leg Training with Josh Bryant

    Ed Brown – Leg Training with Josh Bryant

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  • Hunter Labrada Visits Our New Destination Phase 2

    Hunter Labrada Visits Our New Destination Phase 2

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  • Shaun Clarida – The Sky Is The Limit, 2019 Mr. Olympia

    Shaun Clarida – The Sky Is The Limit, 2019 Mr. Olympia

    "Who is to say you CAN'T? Go out and shoot for it. Do it. Be it! No man has a right to tell another man he can't do something."

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  • Courage Opara - Classic Physique Olympia Q&A

    Courage Opara - Classic Physique Olympia Q&A

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  • In Depth with Derek Lunsford – One Day Out From The Olympia

    In Depth with Derek Lunsford – One Day Out From The Olympia

    "If you dont find your real passion, that won't be fair for your life or the world."

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  • Shaun Clarida – 1 Day Out

    Shaun Clarida – 1 Day Out

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  • Derek Lunsford – Setting The Standard For The Olympia

    Derek Lunsford – Setting The Standard For The Olympia

    "To be the best in the world you have to set the standard."

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  • Shaun Clarida – Days Out From Mr. Olympia

    Shaun Clarida – Days Out From Mr. Olympia

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  • Derek Lunsford – Olympia Chest Training

    Derek Lunsford – Olympia Chest Training

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  • Olympia Q&A With Johnnie Jackson

    Olympia Q&A With Johnnie Jackson

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  • Ed Brown’s Holistic Back Training with Josh Bryant

    Ed Brown’s Holistic Back Training with Josh Bryant

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    Q&A With Shaun Clarida

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  • Guy Cisternino – Go F**k Themselves

    Guy Cisternino – Go F**k Themselves

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  • Courage Opara – The Olympia Is A Business Trip

    Courage Opara – The Olympia Is A Business Trip

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    Derek Lunsford – The Day is Won

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    Adam Young - Consistency & Hard Work

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    Brett Wilkin – The Road to Pro Status

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  • Big Ron Partlow

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    Fouad Abiad - Sacrifice Without Regrets

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  • Guy Cisternino - Through The Hard Times

    Guy Cisternino - Through The Hard Times

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  • Blair Mone – Executing The Plan

    Blair Mone – Executing The Plan

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  • Jason Hebert – The American Bully

    Jason Hebert – The American Bully

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  • You can’t cut corners

    You can’t cut corners

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  • Hello St. Petersburg!

    Hello St. Petersburg!

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  • Riko Cetin – From Mindset To Motivation

    Riko Cetin – From Mindset To Motivation

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  • Yue Yang – Chinas Strongest Man

    Yue Yang – Chinas Strongest Man

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  • Get To Know Adam Beveridge

    Get To Know Adam Beveridge

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  • Hasani Gomez – Be The Hardest Working MFer

    Hasani Gomez – Be The Hardest Working MFer

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  • Derek Lunsford - 4 Weeks Out

    Derek Lunsford - 4 Weeks Out

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  • The "Giant Killer" Is Ready for Olympia

    The "Giant Killer" Is Ready for Olympia

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  • LIFE of IRON: Episode 1 Guy Cisternino

    LIFE of IRON: Episode 1 Guy Cisternino

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    GUT CHECK: Volume Leg Day with Guy Cisternino

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  • Derek Lunsford - INSANE EXPECTATIONS and BACK Training

    Derek Lunsford - INSANE EXPECTATIONS and BACK Training

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  • Branch Warren : Arnold Classic Q&A

    Branch Warren : Arnold Classic Q&A

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    Til' The Wheels Fall Off

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    Real & Raw: Chest Training

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    No Shortcuts

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  • Jonathan Withers - Compete To Win

    Jonathan Withers - Compete To Win

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    Competitive Strongman - Austin & Sumner Haye

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  • James Hollingshead - Endure The Process

    James Hollingshead - Endure The Process

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    Josh Bryant - Champion Mindset

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    Hunter Labrada - On The Mend

    "You gotta crawl before you walk, walk before you run and run before you sprint."

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    Johnnie Jackson - Going For World Record

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  • Act Like A Champion - Derek Lunsford

    Act Like A Champion - Derek Lunsford

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  • Johnnie Jackson - Mental Strides

    Johnnie Jackson - Mental Strides

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  • Johnnie Jackson - End on A High Note

    Johnnie Jackson - End on A High Note

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  • Shaun Vasquez - Life of Iron

    Shaun Vasquez - Life of Iron

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  • Joar Fällmar - Life of Iron

    Joar Fällmar - Life of Iron

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  • Kevin Ofurum - Self Torture or Satisfaction

    Kevin Ofurum - Self Torture or Satisfaction

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  • Austin Haye - Strongman Nationals Prep

    Austin Haye - Strongman Nationals Prep

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  • That's How You Get Big Legs - Keone Pearson and Martin Fitzwater

    That's How You Get Big Legs - Keone Pearson and Martin Fitzwater

    Martin and Keone explain their routine and further explain the mindset it takes to properly train legs.

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  • Raw Delt Deal - Joe Mackey & Jon Irizarry

    Raw Delt Deal - Joe Mackey & Jon Irizarry

    What do we do when there's no cameras? Work. What do we do when there's cameras in our face? WORK

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