Depending on your goals you might want to throw a bodyweight routine in with your weekly workouts. Personally, I train for aesthetics, health, power, and speed, but my ultimate goals is to look good. I don't compete or anything, I just train as a hobby and stress reliever, but that doesn't mean I am not extremely committed to my fitness.
About one year ago I felt like I was really plateauing physically and was having trouble getting the lean physique I wanted. My training was pretty stream line, sticking to compound lifts on a chest, back, and legs training split and I was putting on serious size and strength from these great classic lifts. Now I was strong and felt great but I didn't quite have the look I desired so I had to rethink my approach to training. I decided to mix some bodyweight exercises in with my weekly training routine. At first I would incorporate some push ups, and burpess after my workouts, attempting to burn as much fat as possible.
This method really didn't work very well, after a strenuous weight lifting routine body weight exercises were basically out of the question from the intensity of my lifts. So I had to rethink things once again. The new plan I came up with was to dedicate one day a week and do a body weight only workout. I chose Friday for my bodyweight domination day and stayed on the routine regularly and I began to start loving Fridays. This is where my physique really jumped to the next level and I realized I had stumbled upon quite the discovery. Weight Lifting was maintaining my size and strength but the body weight routine was what was really ripping me up.
Now you might wonder why you shouldn't just do bodyweight routines alone but it varies from person to person. If you want to gain strength and mass than you must incorporate some heavy compound lifts in your training but if you are content with your mass than bodyweight exercises should be all you need. For me I like to have a good amount of muscle on my frame so regular weight lifting is a must or my body won't maintain the mass.
The moral of this story is that bodyweight training is the secret to being disgustingly ripped. I live by the following bodyweight exercises for my bodyweight only days:
Push Ups(all variations)
Pull Ups and Chin Ups
Dips
Burpees
Hanging Leg Raises
Use only these exercises for an entire workout of about 20 sets and you'll be amazed at the results. Like I said it depends on your own personal physical goals to integrate bodyweight training in with your regular routine. For me I do 1-2 days a week that are entirely bodyweight oriented but if I was content with my muscle mass I would only do bodyweight. Lifting will help build and maintain the muscle mass you want but bodyweight training is the perfect tool for that cut up physique you desire. It just forces you body into fat burning overload and tones your muscles perfectly along with your abs.
The funny thing is the bodyweight exercises I listed above are some of the most fundamental exercises done in the gym but give you incredible results. I can't say this is going to be universal tool for all to use seeking a lean physique but for those who are getting close to the finish line and need that extra push to get over the edge bodyweight could be your answer. If you find yourself trying every possible method to become leaner and aren't getting the results you want than you should try adding a bodyweight workout to your routine, it has helped me get the leanest I have ever been in my life.
If you would like to take a look at some of my bodyweight routines for getting your physique truly ripped and learn about the changes I made i my diet to get my bodyfat below 7%, you can take look at this page the shows you how to train like an NFL athlete http://www.squidoo.com/NFLabs
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