Bodyweight training can be powerful even for enhanced athletes using performance aids like steroids. These exercises help improve mobility, muscular control, joint strength, and endurance without overloading the central nervous system. Here’s how to incorporate the best bodyweight movements into your training.
Push-Up Variations
Enhanced athletes benefit from push-ups for chest, shoulders, and triceps activation without extra strain. Standard push-ups are great for volume. Diamond push-ups emphasize triceps, while archer push-ups help with unilateral strength. Decline push-ups increase resistance, making them more challenging.
Pull-Up Variations
Pull-ups build upper back, biceps, and grip strength. Wide-grip pull-ups target the lats more, while chin-ups emphasize the biceps. Archer pull-ups and typewriter pull-ups help with strength imbalances and body control. Muscle-ups are excellent for explosive power and full upper-body engagement.
Dips
Dips engage the chest, shoulders, and triceps deeply. They’re especially useful during cutting phases when added weights may cause strain. Performing dips slowly with full range of motion enhances joint stability and muscular endurance.
Pistol Squats
These single-leg squats challenge balance, mobility, and leg strength. They help fix imbalances and strengthen stabilizer muscles. Enhanced athletes can benefit by adding them during recovery or conditioning phases, especially to avoid loading the spine too frequently.
Plank Variations
Planks improve core stability, which is essential for lifting heavy. Try side planks for obliques, plank reaches to engage the shoulders, and dynamic planks for added movement control. These can be great during deload weeks or as accessory work post-workout.
Burpees and Jump Squats
These explosive exercises improve conditioning and power. Burpees combine cardio and strength, while jump squats enhance fast-twitch muscle response. Enhanced athletes can use these in circuits for fat-burning or to maintain athleticism.
Handstand Push-Ups
Advanced bodyweight exercise for shoulder strength and balance. They’re ideal for experienced users looking to build deltoid and trap size with body control. Wall-supported or free-standing options both challenge the core and upper body.
Conclusion
Bodyweight exercises are valuable tools for enhanced athletes. They improve control, mobility, and endurance while reducing joint strain. Whether in a cutting cycle or as active recovery, these movements support balanced, functional strength.