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Men's Health Your Body Is Your Barbell: No Gym. Just Gravity. Build a Leaner, Stronger, More Muscular You in 28 Days! [Kindle Edition]

BJ Gaddour

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With Men's Health Your Body Is Your Barbell, a reader will have no excuse not to get into the best shape of his or her life . . . simply, easily, and in just 6 weeks in the convenience of his or her own home.

Metabolic training expert BJ Gaddour, CSCS, whom Men's Health magazine calls one of the 100 fittest men of all time, has created a remarkably efficient and effective body-transforming workout and nutrition program based on just a handful of simple moves, the Bodyweight Eight. These no-equipment-required exercises are all one needs to build a strikingly symmetrical, perfectly proportioned, and classically beautiful physique, just like BJ's.

Once readers master each legendary fitness feat with perfect form, they will use BJ's scalable, step-by-step progressions to go from ground zero to superhero. From these exercise variations, readers can construct hundreds of personalized workouts. Dozens of sample routines are already demonstrated through big, bold how-to photographs within the book and organized by goal, duration, intensity, and targeted body zone. This is the only book a man or woman needs to achieve the body he or she has always wanted anywhere . . . and without gear.

Über den Autor und weitere Mitwirkende

BJ GADDOUR, CSCS, is a master of metabolic t raining and an expert on bodyweight-only exercise. The CEO of, he is the creator of the bestselling "Men's Health "DeltaFit 82-Day Speed Shred System set of eight DVDs. He lives in Milwaukee.


  • Format: Kindle Edition
  • Dateigröße: 9317 KB
  • Seitenzahl der Print-Ausgabe: 288 Seiten
  • Verlag: Rodale; Auflage: 1 (13. Mai 2014)
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Word Wise: Aktiviert
  • Verbesserter Schriftsatz: Nicht aktiviert
  • Amazon Bestseller-Rang: #135.121 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

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Die hilfreichsten Kundenrezensionen auf (beta) 4.6 von 5 Sternen  110 Rezensionen
59 von 60 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen The bodyweight book I have been waiting for 15. Mai 2014
Von Amazon Customer - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
I have tried taking up bodyweight exercise for a long time and read most of the well-known books on the subject, but I never seem to get past week 1 or 2. “Convict Conditioning” convinced me that bodyweight exercise is the way to go, but the writing was over the top and the progressions were simultaneously too slow (one month of wall pushups) and too extreme (I will never be able to do a one-handed handstand pushup). Al Kavadlo's books are beautifully photographed and seem to have good progressions, but they lack schedules and routines that novices like me need. Besides, I want to buy one book on this topic, not 3 or 4. “You are Your Own Gym" is a nicely-polished 'cookbook' of bodyweight exercises, and is very popular but it was actually my least favorite of the group.

I had never heard of BJ Gaddour, but he sure knows his stuff. While the writing could be a bit more polished, this book is absolutely my favorite of the bunch. His approach, including the pairing of pushing and pulling exercises, makes a lot of sense to me. The book is centered on 8 main bodyweight exercises with 5 “Levels” or progressions in each. I am starting on level 1 of all 8 (see the Table of Contents for specifics), and I think they are good exercises for a relative newcomer like me.

The progressions seem logical and each main exercise includes 3 subtle “Regressions” and “Progression” to make the exercises slightly easier or harder. His explanations on how to position your body are excellent, probably the best of any fitness book that I have ever read. They might be a bit too detailed for someone who is more experienced with bodyweight exercises, but I found them very helpful. There are a couple chapters on other bodyweight exercises (including an entire chapter on burpees) that I will probably reread in a month or two, but I am going to focus on the 8 main exercises for now. I would have loved a few pages on cooling down/stretching after the workouts, but that’s not the purpose of this book.

I like the formatting on the Kindle version quite a bit. Everything is linked, including the index.
32 von 34 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Excellent Resource! 13. Mai 2014
Von Bret Contreras - Veröffentlicht auf
Although I've never met BJ Gaddour in person, I know that his reputation in the S&C industry is impeccable. BJ's passion for strength training and body recomposition shines through. Having written a book on bodyweight training, I tend to be skeptical of other writers who tackle the same topic. It can be challenging to receive a well-rounded workout while only using one's body for resistance, and many strength experts fail to incorporate certain key exercises and produce comprehensive training programs. When I received "Your Body is a Barbell," I was blown away by the quality of BJ's book, not only with the formatting, but also with the exercises, descriptions, photos, and programs. In short, BJ nailed this one! I recommend it to anyone interested in bodyweight training (let's face it, we all need to know about bodyweight training - not only does it lay the foundation for free weight training, but we will all find ourselves traveling from time to time without gym access, and we need to know how to train our bodies properly without weights). Nice job BJ, I love this book.
20 von 21 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen VERY well structured 17. Mai 2014
Von Sherri Sisk - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
I got the Kindle version of this book and skimmed through it yesterday. I think it is very good for a someone looking for something simple and something structured to get them started with bodyweight fitness.

It gives you 8 exercises: hip thrust, push-up, deep squat, row, hip hinge, handstand push-up, single leg squat, and pull-up.
Then it gives you a billion progressive variations of each of these, going from exercises so easy I can't imagine anyone who isn't a quadriplegic not being able to do them, up to versions that look very advanced. Each exercise gets it's own chapter that does nothing but give you progressive variations, and variations on variations. The progressions are the real meat of the book. It's easy to progress in weighted exercises, you just add weight, but this makes progressing in these 8 exercises that clear and that simple.

Then the book takes these 8 exercises and shows you how to build different workouts with them based on your goals such as strength, endurance, time-saving, and many more.

Then it gives you a bunch of bodyweight cardio exercises to add in to all this. It starts with breaking down the burpee so you can learn good form and gives a whole chapter of variations and progressions from rank beginner to advanced. Then it gives a ton of other bodyweight cardio exercises to add into the mix.

This book is very well structured. If you are want a clear starting point on how to get into body weight fitness, I think this is your book. It's what I've been looking for. For the price I paid for the kindle version, I think it is a very good deal.
16 von 18 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen No-gimmick, well-explained bodyweight training guide 6. Juli 2014
Von Deb Nam-Krane - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
As a former yoga and Pilates instructor, I didn't need to be convinced that you could achieve impressive results using your own bodyweight. I'm pretty enthused about the trend toward bodyweight fitness. There are two things that make this guide useful to me: 1) the clarity of the organization and 2) the guide to progressions.

As others have mentioned, the book presents eight base exercises and then variations and progressions for all of them. These are not randomly chosen exercises; there are four for the upper body and four for the lower body. Upper body work is balanced to include two "push" exercises (pushups and handstand pushups) and two "pull" exercises (rows and pull ups). Lower body includes two exercises that emphasize the hip joint (the hip thrust or bridge and the hip hinge) and two exercises that emphasize the knee joints (squats and single leg squats). Gaddour goes into just the right amount of detail to explain the philosophy behind the choice of exercises. While he does mention a few aesthetic considerations, the majority of his explanations are functional (and thank goodness). While the program is pretty "straight up", his progressions also include suggestions to include rotation, something many traditional strength training programs usually leave out.

As someone who isn't naturally strong, particularly in my upper body, it's very frustrating to read other guides that say things like "the only way to learn to do a pull up is to do a pull up" or "if you're really serious, you can do this". In contrast, Gaddour has a five-step program to take you from what he calls "Ground Zero" to "Superhero". (I suspect most of us will be perfectly happy with "Advanced" or "Intermediate".) For example, to get to a pull up, you start with a hang, or the "bottom" of the pull up. Once you've mastered that (mastery being multiple sets of 60 second hangs), you move onto the "top" of the movement, or holding the pullup with arms bent. Then you're ready for the pull up. Neither of those progressions are easy, but they are more approachable than jumping into the full movement immediately. Each of the exercises has the same kind of progression, and I'm finding them particularly useful for the upper body exercises, squats and single-leg squats; I suspect other experienced exercisers will also find that they can progress through the hip-dominant exercises a little more quickly.

Although these are body weight exercises, they do require *some* equipment, particularly for the pull exercises, but also for the hip thrust, squat and pushup progressions. He demonstrates the exercises on a free standing pull up bar as well as an aerobic step with risers; however, he also offers alternatives using household amenities, including a door (for pullups), a table (for rows) and a chair and/or sofa for the lower body exercises. While you might eventually want to buy equipment, you should be able to start out without any.

It's not entirely perfect; if I could give this 4.5 stars I would. Gaddour includes a great cardio program (also using eight moves) in addition to the strength progression and burpee instructions, but no flexibility program. While the emphasis on balancing the body will do a lot to prevent imbalances, you'll still need flexibility training to prevent injury and encourage recovery. Given his logical approach to the other two components of fitness, I would have liked to have seen his suggestions for that one.

Still, I'm very happy to have this guide, and I highly recommend it for anyone who is interested in a logical, comprehensive bodyweight training program.
10 von 11 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen A Comparison of Three Bodyweight Training Books 15. März 2015
Von Dan - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
I own Bodyweight Strength Training Anatomy by Bret Contreras, You are Your Own Gym by Mark Lauren, and Your Body is Your Barbell by BJ Gaddour. This review refers to the Kindle versions of each book. I would recommend buying either the Contreras or Gaddour book; however, I feel the Lauren book is not worth buying unless you are collecting books on the subject. I would actually recommend buying both the Contreras and Gaddour books as they complement each other well. Neither book is perfect, but together they cover the topic very thoroughly.

This review covers the following elements:

Exercises: Number and variety of exercises.

Programming: The sample routines given in the book as well as basic templates for building your own programs.

Progressions: Making a particular exercise easier or more difficult so a person of any level can benefit from the exercise as well as allowing progression in strength and ability.

Educational value: How well the book teaches the reader to understand how the body works and how the exercises work each part of your body.

User friendliness: How easy it is to use the Kindle book.


All three books provide a large variety of exercises, however Contreras is the best here. My problem with the Lauren book is that it is not much more than an encyclopedia of exercises and doesn't do a good job of explaining why you should be doing any particular exercise. Also, he gives many of the exercises goofy, unwieldy names that sometimes don't help you understand what the move actually is. Gaddour only provides major compound movements and skips the core and isolation exercises. On the other hand, Contreras covers exercises for the arms, core, glutes and even the neck. Gaddour and Contreras both cover metabolic training and full-body exercises. Gaddour gets extra credit for an excellent chapter devoted to burpee variations, culminating in the Rolling Pistol Squat (a backward, one-leg burpee). In my opinion, this chapter is worth the price of the book (yes, I like burpees).


The Contreras book is the best in terms of programming. He gives you workout templates and suggestions for what exercises to use. The explanations of each exercise in the book will help you decide what exercises to select. He also provides sample “metabolic” (HIIT and MRT) workouts. The Gaddour and Lauren books only give you set routines to follow without much flexibility. However, the Gaddour book is better because he presents you with various styles of routines, such as for maximum fat loss, maximum strength, and so on. The Lauren book has little variety in the routines.


Gaddour is definitely the big winner here. In fact, I think this is the biggest strength of his book. He gives you eight basic types of exercises. With each exercise, he gives you five levels of difficulty. Within each level he provides three “microregressions” and three “microprogressions” that allow you to fine tune the exercise as appropriate for your skill level. Anyone who's ever engaged in strength training knows how helpful it is to progress in small increments. Contreras also gives examples of progressions and regression, but not with the detail found in the Gaddour book. Lauren is weakest here. To be fair, he does give ideas on how to make an exercise more difficult, just not as well as the other two.

Educational value:

The only area where the Contreras book is lacking in educational value compared to the others is regarding nutrition. Lauren and Gaddour both cover nutrition to some extent, whereas Contreras doesn't mention it. The Gaddour and Lauren books both have chapters devoted to exercise nutrition, the former written by a PhD from Pennsylvania State University.

Contreras' muscle diagrams are outstanding and they really allow the reader to understand how the body works and how the muscles are being used. He breaks it down by primary and secondary muscles worked. I was surprised to learn how many upper-body movements involve the trapezius, for example. Contreras also does a good job explaining training variables such as intensity, density, and periodization. Lauren discusses these topics to a lesser extent.

User friendliness:

Lauren is last is this category. The book is laid out poorly. Although the exercises are organized by body part, the Kindle book does not provide links to the separate sections, as in the Gaddour and Contreras books. Lauren has an alphabetic index at the end but, particularly with the odd names he gives the exercises, it's difficult to find exercises for specific body parts. For example, if you want to find three exercises to work your thighs, you will have to go to the non-indexed Exercises section and flip through the pages until you get to what you want. This is a major headache on a Kindle. Contreras and Gaddour both provide extensive hyperlinking to get to where you need to go in the book. Contreras provides links organized by body part and specific exercises – he does the best job here.

Contreras strengths:

Muscle diagrams
Isolation exercises (especially glutes)
Customizable routines
Most user-friendly Kindle version

Contreras weaknesses:

No discussion of nutrition

Gaddour strengths:

Burpees chapter
Nutrition chapter

Gaddour weaknesses:

No specific core exercises
No isolation exercises

Lauren strengths:

Chapter on using household items to workout can be useful

Lauren weaknesses:

Poor Kindle formatting
No full-body or metabolic training exercises
No discussion of body mechanics

If I had to recommend only one of these books, Contreras would win by a nose, with Gaddour a close second. This was a tough choice as they are both excellent books, but going by the “teach a man to fish” concept I think Contreras does a better job of explaining things such that you can design your own workout programs rather than merely following what someone else has shown you. That said, I highly recommend buying both of these books as each complements the other quite well. Combined, they're nearly perfect.
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