Packing a muscular size and strength often means spending hours with weights and doing heavy lifts such as back squats or bench presses. A misconception popular among people is that building muscle with bodyweight only is impossible. Now if you are someone familiar with muscle building, you may know that bodyweight exercises are far more effective than they look.
We admit that bodyweight training comes with few drawbacks such as its ineffectiveness on the back and biceps. However, the benefits of bodyweight exercises marginally outweigh its limitations. So, can bodyweight exercises build muscle?
The simple answer is- Yes.
And we can complicate it by saying- Only when you know whats and hows
Let’s see how it is possible and why most people don’t believe this.
More Patience and Dedication
It’s very easy to pick up a 25lbs dumbbell and start tearing your fiber so that they can grow bigger and better. But what if we ask you to progress from a frog stand to a planche pushup? It would take you over two years to perfect this single thing.
Bodybuilding requires patience and dedication but building muscles through bodyweight training requires a LOT of patience. The first problem is that not everyone knows the proper bodyweight exercises. The second problem is that building muscle requires you to gain weight and as you start filling up, most bodyweight exercises become difficult.
Coaches often argue that l-sit ring dips are better than a bench press or glute ham raises are more helpful than leg curls or front levers are more effective than a stiff arm pulldown.
We agree to all these but the lack of knowledge prevents most people from getting a perfect, muscular body from bodyweight exercises.
However, contrary to popular belief, bodyweight exercises can rapidly build muscles only if you try with more difficult variations as you proceed. If you think tons of reps would help you, they won’t.
How to Build Size and Strength?
Gaining muscle and strength asks for a huge load and tension over muscles and doing several reps provides neither. Fast-twitch fibers have the most potential to grow and ultra-high rep bodyweight workout does very little to activate them.
So, the first most important thing is to mainly stick with low rep count between the range of 5-12. When doing something for the lower body, you can increase the rep count to twenty.
When these things are sorted out, you need to add the appropriate frequency and volume to your workout for drawing muscle gains. Common bodyweight exercises include the deep squat, squat jump with floor touch, Bulgarian split squat, press-up burpee, jump lunge, bridge kick, wide-grip pull up, spider-man press-up, and more.
With the help of a coach, you can leverage bodyweight exercises to build muscles and increase your frame. While bodyweight exercises are helpful, you also need to focus on your diet. To know what diet to follow during muscle building, read our blog on Diet for Muscle Gain.