I know that back when I played competitive sports and wasn%u2019t yet a fitness professional, I always thought of bodyweight training as conditioning %u2013 and never something you could use to actually build size and strength.

When I started my personal training career and learned more about the science of program design, I realized that I was quite wrong!

Body weight strength training can be used to get stronger and build mass; however, you do need to use advanced and difficult moves to get the best results.

Here are three of the best bodyweight exercises for size and strength

The One Arm Push Up

This advanced push-up variation is great for building upper body strength, stability in the shoulders, and a rock-solid core.

Place one arm behind your back and lower yourself to the floor with the other arm. Abs should be braced hard and your feet should be in a wide stance for added stability. Touch your chest to the floor and press yourself back up.

The Door Pull Up

Open a door halfway and place a towel over the top. Place your hands on the towel and let yourself hang off the door.

Pull yourself up by leveraging your body weight against the door until your chin is over the top. Your elbows will be pressing against the door throughout the drill. Lower yourself slowly back to the starting position and repeat for reps.

The Pistol Squat

Start the pistol standing on one leg. Dropping your hips back behind you, squat down to a full squat position and stand back up using the same leg.

(The pistol squat is a very tricky exercise to master; make sure you practice your form and get it down cold before you incorporate it into your regular program).

Body weight strength training can indeed be used to build size and strength. This article outlines three of the best; add them into routine today for improved results!