You can incorporate body weight exercises in your everyday strength-training regimen rather easily. I like to always add a push-pull combo on a back day especially to give my muscles a shock of explosion and get faster results.
Deadlifts to push-ups
Pull-ups to push-ups
Bent over rows to push-ups
Squat to rows to push-ups
Squats to wall squat
Squats to jump squats
Leg press to wall-sit (air squat)
Alternating walking lunges to static lunges
Tricep pull-down to bench dip
Alternating dumbbells curls to static hold high curls
Sit-ups to plank
Mountain climbers to plank
Balancing exercises can also help build resistance without adding weight. Add an unstable platform like a stability ball or bosu ball while performing your same strength training exercises.
Lifting one leg up while performing hammercurls is a simple way of strength training with a balance-challenged position. Again you always want to improve and get better, if lifting one leg up or adding a bosu ball is hard for you you’re just strength building. Yes stability training forces other muscles to kick in rather than just isolating one muscle group but it has an overall better training effect on the body. If holding a plank is too easy for you then why do it? Wouldn’t you want to challenge yourself and get stronger rather than plateau and not see any results? Stronger training effects mean you have a more solid fitness base and can push harder in other areas, which lead to muscle growth with a more functional effect and a reduced risk of being injured.
Plyometric training uses gravity as its highest loading capacity by going airborne. Anything that forces you to takeoff then land after a period of being airborne is called ballistic or jump training. This type of training effect forces eccentric muscular contractions, which tell your body to fire your high threshold muscle cell motor units. Plyo’s force powerful and quick adaptations in the body that add strength and build muscle much faster than traditional weight training. When this type of training is used correctly you create a template for getting ripped rather quickly when adding weight or no weight.
The Beach Body Blog. By: Steve Edwards. How Body Weight Exercises Build Muscle. 8 January 2015. http://www.beachbody.com/beachbodyblog/fitness/how-body-weight-exercises-build-muscle