[quote]Professor X wrote:
I have always stuck strictly to weight lifting but I though that I would focus on bodyweight training for a while.
However I have only done dips, pushups, and pullup variations, what would be some other good bodyweight exercises that would hit bodyparts like legs and shoulders?
Squats and overhead presses. Why would someone with gym access avoid weights and focus on bodyweight exercises for no reason? It isn’t like it will be more effective than weight lifting. The only purpose would be if you were going to be tested on specific bodyweight exercises.
Dips and pull ups are the part of many people’s routine so why separate them out like they don’t fit with a weight lifting program?[/quote]
I’d have to agree with X, although I must admit that I have done my share of bodyweight training in the past. If you are just looking for something new, then fine. But, X is right in saying that it probably won’t do that much for you in terms of muscle mass and strength (supposing you’ve been lifting for a while).
It can however really help you improve your balance, agility and coordination (or course so can weight lifting, especially the O lifts).
In addition to the exercises you mentioned, you should check out planche holds/push-ups, front lever holds/pull-ups, handstand/HSPU, muscle-ups, and if you have access to rings, you can also work on iron crosses/cross pull-outs, L-sits, various presses to handstands, basically check out gymnastics sources.
But, keep in mind, some of the above exercises will take a significant amount of time to learn. For instance, planche push-ups require one to have the chest/shoulder/tricep strength to perform a 2X BW bench press. However, they also require much, much more balance and total body coordination. Therefore, don’t expect to get these exercises down quickly (it generally takes at least 6 months to get a straddle planche push-up).
Also, you can always add external resistance to the exercises you mentioned (especially pull-ups and dips).
Lower body exercises are a little harder to come by. The only really good ones I can think of are Pistols and natural GHR’s.