Tag: How to get Stronger

The 3 Best Bodyweight Exercises Anyone Can Do

The 3 Best Bodyweight Exercises Anyone Can Do At Home

These are the 3 Best Bodyweight Exercises anyone can do at home or in the gym; to get stronger, burn fat, build muscle, prevent injury, lose weight, and decrease pain! They are basic, simple, quick and easy for a fast workout, anywhere!

The 3 Best Bodyweight Exercises that you need to be practicing every day are:

These basic foundation exercises are designed to build your full body strength, health, and fitness.

The Paleo Squat

By going into the full depth Paleo Squat daily you will help to actively stretch out your muscles which in turn takes the pressure off of your joints.

The full depth position is especially great for spinal decompression, which is caused by bad posture, sitting and age. By simply performing this incredible exercise daily you can help to alleviate almost all of your muscle and joint pain!

Learn More!

Push-Ups

Push-ups are a great way to improve our upper body strength!

It not only works your arms, shoulders, and chest but your entire body from head to toe as you have to maintain a strong body position during the entire exercise. This promotes core strength during movement as you build up your body’s stabilizers.

Just remember, keep everything straight from head to toe! No mountain or valley hips (hips raised high or hips dropped low).

Learn More!

Prone Cobra Exercise

Now, most people cannot do a Pull-Up, so we made a modification to accommodate everyone by replacing the Pull-Up exercise with a Prone Cobra Exercise.

The Prone Cobra is a Yoga Based Movement that works your entire posterior chain musculature helping to set our shoulders back in a better anatomical position while building core strength. This exercise works your entire back while stretching out our commonly tight chest and shoulder musculature, greatly improving our posture.

If you have bad posture, this is a great way to correct it!

Learn More!

The Daily 30 Bodyweight Exercise Routine

All 3 of these exercises make up the Daily 30 Bodyweight Exercise Routine!

Every exercise in the Daily 30 can be tailored specifically to your current physical abilities.

We even have modified versions for those with injuries, disabilities or physical limitations; and they will still make you feel GREAT!!!

Learn more about The Daily 30 Bodyweight Workout! >>

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Daily 300 Fitness Routine Self-Evaluation

The Daily 300 is a continuation of the Daily 30 Bodyweight Fitness Routine. It is a self-evaluation to check your fitness level, after completing the Daily 30 Challenge.

It is recommended that you do the Daily 300 once every 60-90 days in order to check your improvement and to test your body’s level of fitness. Each time you perform the Daily 300, try to beat your time! The goal is to always keep moving forward. Push for more every time!

How To Do the Daily 300

Do 10 rounds of the Daily 30 as fast as possible to test your fitness level.

(10 Paleo Squats + 10 Push-Ups + 10 Prone Cobras) x 10 Rounds = Daily 300

Your time determines your fitness level:

15+ minutes = Beginner Fitness

12-15 minutes = Basic Fitness

10-12 minutes = Moderate Fitness

8-10 minutes = Advanced Fitness

<8 minutes = Elite Fitness

Current Record Time:

8m:12s by Ryan Mathias

Think you can do better?

Record yourself doing the Daily 300 continuously for time and post it to a viewable network (YouTube).

Then send the link to ryan@mathiasmethod.com to be evaluated for the new record holder! Good Luck!

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30 Day Bodyweight Fitness Challenge

This 30 Day Bodyweight Fitness Challenge is for men, women, children, and even seniors who want to improve their strength, health, and fitness every day with a simple bodyweight exercise routine!

What is the Daily 30?

The Daily 30 is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

From this, you will discover how your body is designed to move as we teach you how to perform the most essential bodyweight exercises for you to reach your strength, health and fitness goals!

This is crucial to relieve pain and prevent injury in everything that you do! Just by doing this simple routine, it will improve your strength and how you feel every day for the rest of your life, guaranteed!

The best part is anyone can do it!

Whether you are a Powerlifter (like me), a child in PE class, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!

Everyone needs to move more, and move correctly!

Do it at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength!

Learn more about the Daily 30!

Read the Success Stories!

Buy the Book Today!

This Book has helped so many people and I want it to help YOU too!

Get Your Copy Today!

The Challenge:

I challenge you to improve your strength, health, and fitness by doing the Daily 30 every single day for 30 days!

If you are a beginner and want to teach yourself how to create a healthy habit of staying active every day, then simply do at least 1 round of the Daily 30 every single day, for 30 days. This will teach you to stick with it and stay active as you work towards your goal of a stronger, healthier, happier you!

If you are looking for a bigger challenge, then I challenge you to do each of the 3 exercises in the Daily 30 continuously for 60 seconds each and try to beat your rep count every day! You can stop to take a short break or two during the 60 seconds, but try to beat your total rep count every day!

Note: Do not pause your reps when going for time. Just move as fast as you can while maintaining proper form!

Get started today!

You may also like our 2019 Core Strength Plank Challenge!

Ranking Your Progress:

If you are a beginner challenging yourself to commit to a daily fitness routine, then just stick to doing 10 repetitions of each exercise perfectly every single day. Be proud that you are taking steps towards improving your strength, health, and fitness and teaching yourself to make exercise part of your daily life.

Your progress is measured by your commitment to yourself. If you make it all 30 days, then you have succeeded!

Go celebrate, then keep it going!

If you are taking on the bigger challenge, then just doing the Daily 30 every single day for 30 days is just not enough. You have to push for progress and try to beat your previous accomplishments every day.

If you did 20 reps yesterday, then you need to push for 21+ reps today. Everyday push for more and try to see how high you can rank after 30 days!

You can judge how well you did for each like this:

10-20 reps = Beginner

20-30 reps = Intermediate

30-40 reps = Advanced

40-50 reps = Elite

50-60 reps = World Class

When you complete your 30 days, write about your experience and submit it to ryan@mathiasmethod.com, and you could be featured on MathiasMethod.com!

For even more, try the Daily 300 Fitness Level Self-Evaluation!

Or our Stronger In Minutes – Home Bodyweight Workout >>

Are you Self-Disciplined enough?

Let’s find out…

Health and Fitness Training

Fitness Training focuses on improving your overall health and wellness through cardiovascular endurance, pain management, and fat loss. To be “fit” means to be healthy and capable. Improving your fitness can also greatly improve your overall strength potential due to it’s benefits to your health, recovery, and cardiovascular endurance.

If you are fit, then you can do more total work within a given period, making you stronger. This will also improve your ability to recover faster from your intense training. So it is important even for STRENGTH WARRIORS to be strong AND fit!

How to be Fit!

To be fit you should focus your training style towards a combination of both strength training and cardiovascular endurance.

For strength training, you can do either a gym workout routine that includes fitness training in it, such as the Mathias Method STRENGTH SYSTEM, or you can utilize a bodyweight exercise routine that you can do anywhere, such as the DAILY 30 Bodyweight Exercise Routine.

For cardiovascular endurance make sure that you are meeting these Exercise Minimum Guidelines set by the American College of Sports Medicine.

Self Assessment
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Daily 30 Bodyweight Exercise Routine
Workout at Home – Bodyweight Exercise Routine
The Mathias Method Strength System
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What Level Are You?
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Improve Your Workout Exercises

Squat – Bench Press – Deadlift
Plyometric Jumping Exercises
Bodyweight Exercises
Abs and Core Abdominal Training Exercises

View All Exercise How To’s >>

If you have any questions you can always Ask Me!

Powerlifting Programs and strength training workouts for beginners

How To Build Muscle Mass

Getting bigger is simple. It just takes a lot of hard work! Yet, how to build muscle properly for years to come is something few people truly know how to do. Some people believe it’s all focused on fancy Bodybuilding techniques where you “feel the muscle working”. Others believe in going hard and heavy with Powerlifting. Overall, these are both true to some extent, but that’s not the whole story. So let’s get started on teaching you the keys to building muscle, the right way.

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If you’re looking to BUILD MUSCLE MASS, then you’ve come to the right place!

Provided below is all the information you need to learn how to build muscle, the right way. Whether you are a beginner, an athlete, or an advanced Strength Warrior, prepare to get BIGGER, fast!

Top 5 Muscle Building Rules of Size

Rule of Size #1: Eat More and Lift More!

To Build Muscle you need to eat more and lift more.

First, to get bigger you need to increase your activity level while in a caloric surplus.

More simply put, to build muscle you need to eat more and lift more. Your training needs to constantly be progressing as you add in more overall work; through increasing the weight, sets and/or reps.

Just the same, your overall caloric intake needs to be in a constant slow progression.

Read more about eating for size. >>

Rule of Size #2: Recovery is most important!

It doesn’t matter what you can do. It’s what you can recover from.

How well you recover from any given workout determines what you get out of it. It doesn’t matter if you deadlifted 500 lbs for 25 reps if you partied all night and only slept for 4 hours. You don’t grow when you’re awake. You grow when you are asleep.

So, make sure you eat enough food and sleep at least 9-10 hours a night if you want to build muscle mass.

Rule of Size #3: Don’t do anything drastic!

The goal should be to do the least amount of work in order to obtain the greatest amount of results.

You SHOULD NOT do anything sudden! Don’t drastically increase your workload and bump up your daily intake by 1,000+ calories. That is how you get injured, increase your body fat, and plateau your progress.

Everything needs to be done gradually for the best results. The longer you take, usually the greater the results.

Start by slowly increasing your training volume by adding in 5-10lbs to each of your main lifts weekly, while at the same time adding 100-300 more calories to your daily nutritional intake each week. This will keep your muscles growing and not overload any of your systems with too much stress.

Rule of Size #4: Earn Your Supplements!

Remember, food will always be superior to supplements. Supplements can be beneficial, but they should not be relied on for progress.

You need to be able to get yourself pumped up for a workout, learn to eat right, and fuel your workouts before ever taking them. Otherwise, they can hold you back from reaching your true potential.

So, until you have been training consistently for a minimum of 5 years and accomplished a number of strength goals on your own (500lb squat, <10% body fat, etc.), you haven’t earned your supplements yet. Go get to work!

Also, you don’t need Steroids or other PEDs to build some serious muscle mass. You just need the right muscle-building program, diet, and recovery.

Rule of Size #5: Not Too Much and Not Too Little

To stimulate muscular growth you need to train with optimal intensity and volume. That means, if you want to build muscle, you need to do activities with enough intensity to create stress for growth. Plus, add in enough overall volume to create a significant muscular breakdown.

You WILL NOT build the most muscular size, by doing low-intensity exercises with high volume or high-intensity exercises with low volume.

There must be a combination of training intensity and work volume to significantly breakdown the muscle fibers and stimulate growth.

Training Intensity and Volume

So it is best to train with 65-85% of your maximum for most of your compound lifts and accessory exercises. Reps will generally be between 5-15 repetitions per set, at this intensity.

The total training volume will vary depending on the exercise and intensity. For major compound lifts, like the squat, you can get a lot of growth by doing something like 5 sets x 5 reps. While a less stressful exercise, like the leg press, will benefit more from 3-4 sets x 10-15 reps. Usually, 25-60 reps is a good range of total work per exercise.

Also, the higher the intensity, the less total work that should be done, and vice versa. This is because it doesn’t matter how much you can do in a given workout if you can’t recover from it.

Recovery is where we grow!

Overall, for complete growth, it is best to use varying intensities and rep ranges within these given parameters for each exercise. This will stress growth in multiple ways so that your muscle cells gain both size and density for overall better growth.

For more information on how to train to Build Muscle read our article JACKED (How to Build Muscle) and remember that Recovery is the most important aspect of training!

Muscle Building Resources

The Perfect Muscle Building Program

Build Muscle and Strength, FAST!

Base Of Strength is the perfect strength program for beginners to build muscle, fast! It takes you through a simple, yet highly effective strength program for anyone! By using only the most effective strength exercises to build strength and muscle you will quickly create a solid base for all of your future training goals.

This program is perfect for beginners looking to learn the basics of strength training or even advanced Strength Warriors that want to strengthen their training foundation while building some solid muscle.

If you are ready to get strong, lean and JACKED, then I suggest you get this program!

Get our Base Of Strength Muscle Building Program