Can You Build Muscle with Bodyweight Exercises?
Are you tired of lugging around heavy weights at the gym? Wondering if you can achieve those bulging muscles without all the equipment?
Well, the answer is a resounding yes! Building muscle with your own body weight is not only possible but also highly effective.
Forget what you’ve heard about needing fancy machines or barbells to get ripped. It’s time to debunk those myths and explore the incredible potential of bodyweight exercises for muscle growth.
Using just your own body weight, you can sculpt a physique that turns heads and commands respect. No need for expensive gym memberships or cumbersome equipment – all you need is determination and a few simple exercises.
So get ready to discover how bodyweight exercises can transform your physique and unleash your true strength!
Now let’s dive in and explore how you can build muscle using nothing but your own body weight.
Understanding Muscle Growth and Bodyweight Training
Muscle growth, also known as muscle hypertrophy, is the process by which muscles increase in size and mass. This occurs in response to resistance training, where the muscles are subjected to stress and tension. While traditional weightlifting with dumbbells and barbells is a popular method for building muscle, bodyweight training can also be highly effective.
How muscles grow in response to resistance training
When you engage in resistance training, whether it’s using weights or your own body weight, you create microscopic damage to your muscle fibers. This damage triggers a series of physiological responses within your body that lead to muscle growth. The damaged muscle fibers undergo repair and regeneration processes, resulting in an increase in muscle size and strength.
The science behind muscle hypertrophy and adaptation
Muscle hypertrophy occurs due to two primary mechanisms: mechanical tension and metabolic stress. Mechanical tension refers to the force applied to the muscles during exercise. When you perform bodyweight exercises like push-ups or squats, you’re placing significant mechanical tension on your muscles.
Metabolic stress is another factor that contributes to muscle growth. During intense exercise, lactic acid builds up in the muscles, creating metabolic stress. This stimulates anabolic pathways within the body, promoting protein synthesis and ultimately leading to increased muscle mass.
Explaining how bodyweight exercises stimulate muscle growth
Bodyweight exercises can be highly effective for stimulating muscle growth because they require you to move your own body against gravity. Movements such as push-ups, pull-ups, lunges, and squats engage multiple major muscle groups simultaneously.
These compound movements place significant demands on your muscles, leading to increased activation of motor units and recruitment of more muscle fibers. Over time, this progressive overload stimulates muscular adaptations necessary for hypertrophy.
Understanding the role of progressive overload in bodyweight training
Progressive overload is a fundamental principle of strength training that applies to bodyweight exercises as well. It involves gradually increasing the demands placed on your muscles to continue challenging them and promoting growth.
There are several ways to incorporate progressive overload into bodyweight training:
- Increasing repetitions: As you become stronger, aim to perform more repetitions of each exercise.
- Adding variations: Progress from easier variations of bodyweight exercises (e.g., knee push-ups) to more challenging ones (e.g., full push-ups).
- Manipulating leverage: Adjust the leverage point during exercises like squats or pull-ups to increase or decrease difficulty.
- Incorporating tempo changes: Slow down the eccentric phase (lowering portion) of an exercise to increase time under tension and enhance muscle growth.
By consistently applying progressive overload principles, you can continue stimulating muscle growth with bodyweight training.
Benefits of Bodyweight Exercises for Building Muscle
Bodyweight exercises have gained significant popularity in recent years, and for good reason. They offer numerous benefits that make them an excellent choice for building muscle. Let’s explore some of the key advantages of incorporating bodyweight workouts into your fitness routine.
Convenience and Accessibility
One of the standout features of bodyweight exercises is their convenience and accessibility. Unlike traditional gym workouts that require expensive equipment or a specific location, bodyweight exercises can be performed virtually anywhere. Whether you’re at home, in a park, or traveling, all you need is your own body to get started. This accessibility makes it easy to maintain a consistent workout routine without any limitations.
Engaging Multiple Muscles Simultaneously
Another remarkable benefit of bodyweight exercises is their ability to engage multiple muscles simultaneously. Unlike isolated movements that target only one muscle group at a time, bodyweight exercises involve compound movements that work several muscles together. For example, push-ups not only target the chest but also engage the shoulders, triceps, and core muscles. This comprehensive activation leads to more efficient muscle growth and overall strength development.
Versatility and Variety
Bodyweight exercises offer endless possibilities. From classic moves like squats and lunges to more advanced variations like handstand push-ups and pistol squats, there is always something new to try. The versatility allows you to constantly challenge your muscles in different ways, preventing plateaus and keeping your workouts exciting.
Bodyweight exercises can be easily modified based on your fitness level. Whether you’re a beginner or an experienced athlete, there are progressions or regressions available for each exercise to suit your needs.
Low Risk of Injury
Incorporating bodyweight training into your fitness regimen significantly reduces the risk of injury compared to heavy weightlifting or using exercise machines incorrectly. Since you’re working with your own body weight rather than external weights, the chances of straining or overloading your muscles and joints are minimized. However, it’s important to maintain proper form and technique to ensure optimal results and prevent any potential injuries.
Effective Bodyweight Exercises for Muscle Development
Many people believe that they need fancy gym equipment or heavy weights. However, you can actually achieve significant muscle development using just your own body weight.
Compound Movements: Push-ups, Squats, and Lunges
Compound exercises are multi-joint movements that engage multiple muscles at once, making them highly effective for muscle development. Push-ups, squats, and lunges are excellent examples of compound bodyweight exercises.
- Push-ups: This classic exercise primarily targets the chest muscles (pectorals) but also engages the shoulders (deltoids), triceps, and core muscles. To perform a push-up correctly:
- Start in a high plank position with hands slightly wider than shoulder-width apart.
- Lower your body until your chest is just above the ground.
- Push back up to the starting position while maintaining a straight line from head to toe.
- Squats: Squats primarily target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Here’s how to do a squat properly:
- Stand with your feet shoulder-width apart.
- Lower your hips back and down as if sitting into an imaginary chair.
- Keep your heels on the ground and maintain a neutral spine.
- Return to standing by pushing through your heels.
- Lunges: Lunges work various leg muscles while also engaging the core for stability. Follow these steps for proper lunge technique:
- Stand tall with feet hip-width apart.
- Step forward with one foot and lower your body until both knees form 90-degree angles.
- Push through the front heel to return to standing position.
Advanced Variations: Pistol Squats and Handstand Push-ups
Once you have mastered the basic bodyweight exercises, you can challenge yourself with more advanced variations to further stimulate muscle growth. Two examples of advanced bodyweight exercises are pistol squats and handstand push-ups.
- Pistol Squats: Pistol squats require significant strength and balance as they target the leg muscles individually. Here’s how to perform a pistol squat:
- Stand on one leg with the other leg extended in front of you.
- Lower your body down by bending at the knee of the standing leg while keeping the extended leg off the ground.
- Push back up to a standing position using only the strength of your standing leg.
- Handstand Push-ups: Handstand push-ups primarily target the shoulders and triceps, providing an intense upper body workout. Follow these steps for a handstand push-up:
- Begin in a handstand position against a wall or with assistance.
- Slowly lower your head towards the ground by bending at the elbows.
- Push back up to return to the starting position.
Isometric Exercises: Planks for Muscular Endurance
In addition to dynamic movements, isometric exercises can help improve muscular endurance. Planks are an excellent example of an isometric bodyweight exercise that engages multiple muscle groups simultaneously.
- Planks
Targeting Different Muscles with Bodyweight Moves
Many people assume that they need fancy gym equipment or heavy weights. However, you can effectively build muscle using just your own body weight. Bodyweight workouts are a popular form of training known as calisthenics, which involves using movements that rely solely on your body’s resistance.
Push-ups for Targeted Muscle Groups
Push-ups are a classic bodyweight exercise that engages multiple muscle groups in the upper body. By varying the hand placement and position during push-ups, you can specifically target different muscles:
- Wide grip push-ups: This variation targets the chest muscles primarily. By placing your hands wider than shoulder-width apart, you engage the pectoralis major and minor muscles.
- Diamond grip push-ups: To focus on your triceps, place your hands close together forming a diamond shape beneath your chest while performing push-ups.
These variations allow you to isolate specific muscle groups while still engaging other stabilizer muscles in the arms and shoulders.
Leg Exercises for Quadriceps, Hamstrings, and Glutes
Bodyweight squats are an excellent way to work out multiple lower-body muscle groups simultaneously. The squat position engages not only the quadriceps but also the hamstrings and glutes. To target these muscles further:
- Bulgarian split squats: Elevating one leg behind you on a bench or step while performing squats emphasizes the quadriceps of the front leg.
- Single-leg deadlifts: This movement isolates the hamstrings as well as the glutes by focusing on balance and stability.
By incorporating these variations into your bodyweight workout routine, you can effectively strengthen and tone your leg muscles without needing any additional equipment.
Core-Specific Movements for Strengthening
A strong core is essential for overall stability and functional movement. Bodyweight exercises provide an effective way to strengthen your core muscles without the need for equipment. Here are a couple of movements that target your core:
- Mountain climbers: This exercise engages not only the abdominal muscles but also the hip flexors, shoulders, and arms. It mimics climbing a mountain by bringing your knees towards your chest in a plank position.
- Russian twists: By twisting from side to side while seated with your legs elevated off the ground, you engage the obliques and rectus abdominis muscles.
Incorporating these core-specific movements into your bodyweight routine will help you develop a strong and stable midsection.
Back-Strengthening Exercises for Upper Body Strength
Building strength in your back is crucial for maintaining good posture and preventing injury. Bodyweight exercises can effectively target the muscles in your upper back. Two key exercises include:
- Pull-ups: This challenging exercise primarily targets the latissimus dorsi muscle, commonly known as the lats. They are performed by hanging from a bar with palms facing away and pulling yourself up until your chin reaches or clears the bar.
- Inverted rows: Similar to pull-ups, inverted rows target the upper back muscles but provide more support. You perform this exercise by lying under a bar or using suspension straps, gripping them with an overhand grip, and pulling yourself up towards it.
Progression from Bodyweight Training to Weights
Increasing Difficulty in Bodyweight Exercises
Progressive overload is key. This means gradually increasing the difficulty of your exercises over time. By challenging your muscles and pushing them beyond their comfort zone, you can stimulate growth and strength gains.
There are several strategies you can employ to increase the difficulty of bodyweight exercises:
- Adding repetitions: Start by performing more reps of each exercise. For example, if you were doing 10 push-ups, aim for 12 or 15 next time.
- Changing leverage: Altering your body’s position during an exercise can make it more challenging. For instance, elevating your feet during push-ups or performing pistol squats instead of regular squats.
- Slowing down the tempo: Focus on controlling the movement and slowing down both the concentric (contracting) and eccentric (lengthening) phases of an exercise. This increases time under tension and intensifies the workout.
- Using unilateral movements: Instead of relying solely on bilateral exercises (using both limbs simultaneously), incorporate unilateral movements that engage one limb at a time. This adds a stability challenge and enhances muscle activation.
Transitioning to Weighted Workouts
As you progress in bodyweight training and become proficient in advanced exercises like handstand push-ups or pistol squats, you may start wondering if it’s time to introduce weights into your routine.
The decision to transition to weighted workouts depends on various factors such as skill level, goals, and personal preference. Here are some indicators that suggest it might be appropriate:
- Plateauing progress: If you find yourself no longer making significant gains in strength or muscle size despite consistently increasing difficulty in bodyweight exercises, incorporating weights could provide a new stimulus for growth.
- Specific goals: If your primary objective is hypertrophy (muscle growth) or maximal strength, weight training can be more effective due to the ability to lift heavier loads.
- Time constraints: Weighted exercises generally require less time to achieve the same level of muscular overload compared to bodyweight movements. If you have limited workout time, incorporating weights allows for more efficient training sessions.
Benefits of Combining Bodyweight and Weight Training
While transitioning to weighted workouts can be beneficial, it’s important to note that bodyweight training and weight training are not mutually exclusive. In fact, combining both methods can yield excellent results.
- Versatility: Bodyweight exercises offer a wide range of movement patterns and can target multiple muscle groups simultaneously. On the other hand, weight training allows you to isolate specific muscles and load them progressively.
- Functional strength: Bodyweight movements often mimic real-life activities and improve overall functional strength and mobility. Incorporating weights helps develop absolute strength necessary for lifting heavy objects or performing explosive movements.
- Injury prevention: The use of bodyweight exercises promotes joint stability, flexibility, and balance while reducing the risk of injury associated with improper form or excessive loads in weighted exercises.
- Long-term progression: By alternating between bodyweight and weight training cycles using a concept called periodization, you can continue challenging your muscles while avoiding plateaus.
Enhancing Power and Explosiveness with Bodyweight Exercises
Bodyweight training is not just about building strength and improving endurance. It can also be a powerful tool for enhancing power and explosiveness. By incorporating explosive movements into your bodyweight routine, you can take your athletic performance to new heights.
Explosive movements like jump squats or clap push-ups are excellent examples of how bodyweight exercises can help increase power. These exercises require a high level of strength, speed, and coordination, making them ideal for developing explosive power. Jump squats, for instance, involve exploding off the ground as you jump as high as possible while performing a squat motion. This exercise targets multiple muscle groups simultaneously, including the quadriceps, glutes, and calves, resulting in improved lower body power.
Plyometric exercises are another valuable addition to any bodyweight training regimen. Plyometrics involve quick and explosive movements that utilize the stretch-shortening cycle of muscles. This type of training helps improve the efficiency of muscle contractions and enhances overall power output. Examples of plyometric exercises include box jumps, tuck jumps, and burpees.
Incorporating bodyweight training into your routine can also significantly improve athletic performance by increasing mobility and core strength. Many bodyweight exercises require stability and balance from various muscle groups throughout the body, leading to enhanced core activation. A strong core acts as a stabilizer during dynamic movements such as sprinting or changing direction quickly in sports like basketball or soccer.
To enhance speed, agility, and explosiveness through bodyweight training, consider adding specific exercises to your routine:
- Broad Jumps: Start in a squat position with feet shoulder-width apart. Explode forward using your legs while swinging your arms forward for momentum.
- Plyometric Push-Ups: Perform a regular push-up but explode off the ground with enough force to lift your hands off momentarily.
- Lateral Bounds: Stand with your feet together, then jump as far as possible to the side while landing softly on one foot. Repeat on the other side.
- Mountain Climbers: Begin in a push-up position and alternate bringing each knee towards your chest as if climbing a mountain.
These exercises, combined with proper intensity and progressive overload, can help you increase power and explosiveness over time. Remember to listen to your body and prioritize recovery to avoid overtraining.
While studies have shown that bodyweight training alone may not be enough to reach maximal strength gains compared to traditional resistance training methods, it can still play a vital role in improving power and athleticism. Incorporating bodyweight exercises into your routine under the guidance of a knowledgeable coach or trainer can provide significant benefits for enhancing power development.
So, if you’re looking to enhance power, increase mobility, and improve athletic performance without relying solely on external weights, give bodyweight training a try. It’s an effective way to challenge yourself physically and take your fitness journey to new heights.
Conclusion
In conclusion, building muscle with your own body weight is not only possible but also highly effective. Bodyweight training offers numerous benefits for muscle development, including convenience, versatility, and the ability to target different muscles. By understanding the principles of muscle growth and incorporating effective bodyweight exercises into your routine, you can achieve significant gains.
One of the key advantages of bodyweight exercises is their accessibility. You don’t need expensive equipment or a gym membership to get started. Whether you’re at home, in a park, or traveling, you can perform bodyweight exercises anytime, anywhere. This makes it easier to consistently engage in muscle-building workouts.
Moreover, bodyweight exercises engage multiple muscle groups simultaneously, leading to functional strength gains. Push-ups work your chest, shoulders, triceps, and core; squats target your quadriceps and glutes; pull-ups activate your back and biceps — the list goes on. By mastering these compound movements and progressing through variations like one-arm push-ups or pistol squats, you can continuously challenge your muscles for growth.
Another advantage of bodyweight training is its potential to enhance power and explosiveness. Moves like plyometric push-ups or jump squats require rapid bursts of energy and force production from your muscles. Incorporating these explosive exercises into your routine can improve athletic performance and increase overall power output.
While bodyweight training alone can help you build muscle effectively, there may come a point where additional resistance is desired for further progression. Transitioning from bodyweight exercises to weighted ones can provide new challenges that stimulate additional muscle growth. Incorporating dumbbells or resistance bands into your routine allows for greater resistance control while still utilizing the foundational strength gained through bodyweight training.
To maximize results with any exercise regimen – whether it’s focused on body weight or weights – consistency is key. Aim to train regularly and progressively overload your muscles over time by increasing repetitions or difficulty levels as you become stronger. Proper nutrition and adequate rest are crucial for muscle recovery and growth.
In conclusion, building muscle with your own body weight is an effective and accessible approach to fitness. Embrace the versatility of bodyweight exercises, target different muscles, enhance power and explosiveness, and consider transitioning to weights when ready. By committing to a consistent routine and adopting healthy habits, you can achieve significant muscle growth and improve overall strength.
FAQs
Can bodyweight exercises alone help me build substantial muscle mass?
Yes, bodyweight exercises can help you build substantial muscle mass. By progressively increasing difficulty levels and incorporating variations like one-arm push-ups or pistol squats, you can continuously challenge your muscles for growth.
Do I need any equipment to perform bodyweight exercises?
No, one of the advantages of bodyweight training is that it requires minimal equipment. Most exercises can be performed using just your body weight as resistance. However, incorporating resistance bands or dumbbells can provide additional challenges as you progress.
How often should I do bodyweight workouts to see results?
Consistency is key in seeing results with any exercise regimen. Aim to train at least three times a week, allowing for adequate rest between sessions to promote muscle recovery and growth.
Can bodyweight training improve my athletic performance?
Absolutely! Bodyweight exercises that focus on power and explosiveness, like plyometric push-ups or jump squats, can enhance athletic performance by improving overall power output.
Is it necessary to follow a specific diet while doing bodyweight training?
While not mandatory, maintaining a balanced diet that provides sufficient protein and nutrients is beneficial for muscle growth. Fueling your body properly will support optimal performance during workouts and aid in recovery afterward.
Remember that consistency combined with progressive overload is essential for achieving desired results in building muscle with your own body weight. Stay committed, challenge yourself, and enjoy the journey to a stronger, fitter you!
How To Build Muscle With Your Own Body Weight?
The great thing about building muscle with your own body weight is that you can do it anywhere. You don t need to have a gym membership and you can still get great results.
If you are looking for ways to build muscle, this article will be a great starting point for you. Some of the best bodyweight exercises to build muscle are – Push-ups, Pull-ups, dips, crunches, and lunges.
Bodyweight training is one of the most common and effective ways to build muscle. It s not just for men either, many women have been able to build muscle with just their body weight.
One of the great things about these exercises is that you can do them anywhere and anytime. You don t need to have any equipment, which is why these exercises are so popular with people who are traveling and those who are low in space and time.
The bodyweight muscle building Myth
There’s a lot of misinformation out there about what you need to do in order to build muscle. One of the biggest myths is that you need to only lift heavy weights in order to gain muscle mass. This simply isn’t true.
You can actually build muscle with your own body weight by doing things like pull-ups, push-ups, squats, and other such wonderful bodyweight exercises.
Of course, if you’re just starting out, you might not be able to do a lot of reps. But that’s okay! Start with what you can handle and gradually work your way up. The important thing is that you’re consistent with your workouts and you’re challenging yourself each time.
If you really want to see results, try incorporating some plyometric exercises into your routine. These are explosive movements that help build power and strength. Things like jump squats and box jumps are great for this.
Your body is a machine and you’d be amazed at what it’s capable of. But if you don’t push it, it’ll never reach its maximum potential. If you’re not used to working out, start small and go from there.
When I was just starting out on my fitness journey. I started with just walking, then I added running, then I added weights. Now I have a routine that works for me and I’m always challenging myself to push harder and go farther. If you’re not used to working out, start small and go from there.
The benefits of bodyweight training
- Increased strength and muscle mass
- Reduced risk of injuries
- More efficient and effective use of energy
- Improved mental clarity and focus
- Increased self-esteem
- More difficult workouts that lead to better results
The science behind bodyweight training
Bodyweight training is a great way to help improve your fitness and overall health. By using bodyweight exercises, you can overload your muscles with less weight, which will lead to improved strength and endurance.
Additionally, bodyweight training can help You burn calories and increase your aerobic capacity. How Bodyweight Training Works
Bodyweight exercises are done by balancing yourself on your hands, toes, and knees, and feet. This allows for the greatest amount of mobility in the body. The key to using these exercises is to get comfortable with them and not overextend yourself. In addition, when working out on your own, you will learn how to balance yourself on your toes and knees.
The following are some bodyweight exercises that can help you improve strength, flexibility, endurance, and cardio functions:
1. Squat Jump:
2. Plank (Alternating):
3. Push-ups:
4. Abdominal crunches:
5. Forward Lunges:
6. Step-ups:
7. Pull-ups:
8: Dips:
9: Pike push-ups:
10: Supermans:
11: Prone body row:
FAQs
Does bodyweight training actually work?
Yes, body weight training does work. As most of the pro athletes definitely do some form of bodyweight training. Bodyweight training increases your strength, and muscle mass, improves body control, improves body balancing ability, lowers your chances of injury, lowers chances of getting metabolic diseases, and improves your cardiovascular endurance (stamina).
Is it OK to do bodyweight exercises every day?
Here’s the good news—you can do bodyweight exercises every day. This means that if you want to train and don’t have access to a gym or any facilities or equipment, then you won’t have to sacrifice your workouts. However, you’ll still need to consider recovery.
Yes, you can do bodyweight exercises every day as long as you can recover from them. Bodyweight exercises aren’t as hard on your Central Nervous System and joints as compared to traditional free weights or machine-based training. Therefore you can do bodyweight exercises and training as often as you can.
Can you build muscle with body weight?
Yes, you can build muscle with just your body weight. As long as you train hard – increase reps and sets, increase exercise number, decrease your resting time between sets, increase training frequency, increase time under tension, and increase the weights lifted. You can build muscle as long as you follow the principle of progressive overload.
What is the science behind bodyweight training?
The science behind bodyweight training is the same as that of free weights training –
You train a muscle to get stronger and bigger by breaking down muscle fibers, as they perform repetitive relaxation and contraction. The damaged muscle fibers when supported by ideal bodybuilding diet and adequate rest and recovery is bound to grow big in size. Thus explaining the science behind bodyweight training.
Can you build muscle with bodyweight workouts only?
Yes, bodyweight exercises can build muscle if you use the following principles known as progressive overload (increase the challenge level):- increase sets, and reps, decrease the resting time between sets, use variations when needed, train closer to muscular failure, increase time under tension, increase frequency of training, and increase the overall total volume in a particular macro training phase.
Why bodyweight exercises are so effective?
Bodyweight exercises are so effective because:
1) They not only build your muscles,
2) They increase your explosiveness,
3) They are highly functional (useful to improve everyday capabilities).
4) They increase your balancing and athletic capabilities,
5) They increase your cardiovascular endurance, they increase your muscular endurance (ability to do certain work at hand for a longer duration of time),
6) They are easier on the joints compared to frequent bouts of heavy-weight training,
7) They prevent injuries as they strengthen the bones, joints, and tendons.
Therefore bodyweight exercises are called very effective.
What are the disadvantages (cons) of bodyweight exercises
1. Non-inclusive – This is generally only accessible to people with smaller body frames, as people with bigger bodies can’t train with their body weight without injuring themselves or the workouts would generally be not so satisfying.
2. Boring and repetitive – As you will keep doing the same exercises, it does get boring and repetitive
3. Poor development of glutes, calves, and legs – Overloading the anterior, as well as the posterior chain of the lower limbs, is hard without using external resistance as these muscles are generally stronger, explosive, and stubborn to grow, compared to the upper body muscles.
4. Eventually you will need to add in external resistance like bands, chains, free-weights, etc. in order to keep progressing and make it challenging.
5. Harder to track progress – as you can only do so many reps, sets, and bodyweight exercises
What are the best bodyweight exercises?
These are the best bodyweight exercises:
Push-Up.
Squat.
Inverted Row.
Medicine Ball Hamstring Curls
Glute Bridge.
Ab crunches
Lunges
Pike push-ups
Planks
Standing Calf raises
How many reps should I do for bodyweight exercises?
For bodyweight training workout. If you are a beginner, aim for 2-3 sets of 6 to 10 repetitions. And if you are an advanced trainee, try 3 to 5 sets of 15 to 20 repetitions.
How long should a bodyweight workout last?
Workout duration will differ depending on the training experience of the person, their goals, their preferred exercises, and the workout technique used. For weight training and bodyweight strength training, 45 to 60 minutes per session may be sufficient. For cardio and calisthenics exercises, session durations of 30 to 60 minutes tend to work nicely.
Will I lose muscle if I switch to calisthenics?
Building muscle and strength with calisthenics isn’t that different from building it with weights. As long as you are still using the principle of progressive overload. Increase the time under tension, you increase the total number of sets, reps, exercises, and training frequencies, and make your muscles work harder over time. The only difference is how you do that. Compared with weight training – in weight training, you just use external weights to challenge the muscles other than that everything else will stay the same.
👋 I am Rakesh Sonawane, a personal trainer with around half a decade of working experience. I have been fortunate enough to have trained people from all walks of life.
I created this site to simplify the path of getting fit and healthy as the internet is filled with too complex and useless info.
My website content is well-planned, thought, and well-researched before being published on the site for you to read. Hopefully, you will enjoy my helpful, practical content.
