BULK SUPPLEMENTS DIRECT

YOUR TRUSTED SOURCE FOR HEALTH, FITNESS AND NUTRITION

Can You Build Muscle With Only Bodyweight Exercises? A Brief Guide

Bulk Supplements Direct

By bulksupplementsdirect

Build Muscle With Only Bodyweight Exercises

 

Our Summary And Answer: Build Muscle With Only Bodyweight Exercises

 

Yes, you can build muscle with only bodyweight exercises. However, in order to maximize muscle growth, it’s important to include a variety of exercises that target all the major muscle groups. Additionally, using progressive overload (increasing the difficulty of your workouts over time) is key for continuing to see results.

 

Also, keep in mind that diet plays a huge role in muscle growth; you can’t out-train a bad diet. So be sure to eat plenty of protein-rich foods and healthy fats, and stay away from processed junk food.

 

It’s no secret that bodyweight exercises are a great way to get in shape. They’re easy to learn, and you can do them practically anywhere. But can you really build muscle with just bodyweight exercises? The answer is yes—but it takes a bit of work.

 

In this brief guide, we’ll show you how to create an effective bodyweight workout routine that will help you build muscle and strength. Let’s get started!

 

What Are Bodyweight Exercises?

Bodyweight exercises are any type of exercise that can be done without the use of weights or other equipment. This includes exercises like push-ups, squats, and lunges. Bodyweight exercises are a great way to get in shape, as they’re easy to learn and can be done practically anywhere.

 

How to Build Muscle With Bodyweight Exercises

The key to building muscle with bodyweight exercises is intensity. You need to make sure that you’re pushing yourself hard enough to see results. This means adding in additional reps, sets, or even increasing the difficulty of the exercise itself.

 

For example, if you’re doing push-ups and you’re able to do more than 20 reps without feeling fatigued, it’s time to make the exercise more challenging. You can do this by placing your feet on an elevated surface, wearing a weight vest, or simply doing fewer reps and taking longer rests in between sets.

 

The key is to find what works for you and to push yourself outside of your comfort zone. Remember, the more challenging the exercise, the better chance you have of seeing results.

 

Bodyweight Workout Routine

Now that we’ve gone over how to build muscle with bodyweight exercises, let’s put together a routine that you can use to get started. This routine should be done three times per week, with a day of rest in between each workout.

 

#1 - First Exercise: Push-ups

Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your chest to the ground, then press back up to the starting position. Repeat for 8-12 reps.

 

Push-ups can also be done with your feet elevated on a chair or bench, or by wearing a weight vest.

 

#2 - Second Exercise: Squats

Start standing with your feet shoulder-width apart and your hands at your sides. Lower your hips back and down, then press through your heels to return to the starting position. Repeat for 12-15 reps.

 

If you want to make this exercise more challenging, you can hold a weight in your hands or place your feet on an elevated surface.

 

#3 - Third Exercise: Lunges

Start standing with your feet hip-width apart and your hands at your sides. Step forward with one leg, then lower your hips until both knees are bent at 90-degree angles. Press through your front heel to return to the starting position, then repeat with the other leg. Repeat for 12 reps.

 

If you want to make this exercise more challenging, you can hold a weight in each hand or place your back foot on an elevated surface.

 

#4 - Fourth Exercise: Plank

Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Keep your core engaged and your body in a straight line from head to toe. Hold for 45-60 seconds.

 

If you want to make this exercise more challenging, you can elevate your feet on a chair or bench, or place your hands on an elevated surface.

 

#5 - Fifth Exercise: Side Plank

Start in a high plank position with your feet hip-width apart and your right hand underneath your right shoulder. Keep your core engaged and stack your left foot on top of your right foot. Raise your hips until your body is in a straight line from head to toe, then hold for 30-60 seconds. Repeat on the other side.

 

If you want to make this exercise more challenging, you can place your feet on an elevated surface or hold a weight in your top hand.

 

#6 - Sixth Exercise: Burpees

Start standing with your feet hip-width apart and your hands at your sides. Lower into a squat position, then place your hands on the ground in front of you. Kick your feet back into a high plank position, then do a push-up. Quickly jump your feet back to the squat position, then jump up into the air. Repeat for 8-10 reps.

 

If you want to make this exercise more challenging, you can add a push-up or jump squat after each burpee.

 

Remember, the key to seeing results is to challenge yourself. If you feel like you can do more than the recommended number of reps for an exercise, go for it! And if you need to take a break, that’s totally fine – just make sure to get back into it and finish strong.

 

Frequently Asked Questions : Build Muscle With Only Bodyweight Exercises

What happens if you only do bodyweight exercises?

If you only do bodyweight exercises, you will not see the same results as if you were using weights. However, bodyweight exercises are still a great way to get started with strength training and can be beneficial for people of all fitness levels.

 

Should I lift weights or do bodyweight?

The answer to this question depends on your fitness goals. If you’re looking to build muscle, then you should lift weights. However, if you’re trying to lose weight or improve your overall fitness, then bodyweight exercises can be a great option. 

Can I just do bodyweight exercises?

Yes, you can just do bodyweight exercises. However, if you want to see the best results, it’s important to mix things up and include both weightlifting and bodyweight exercises in your workout routine.

 

Final Thoughts : Build Muscle With Only Bodyweight Exercises

We hope this article has helped you understand a little bit more about how you can build muscle with only bodyweight exercises.

 

If you’re looking to get started with strength training, bodyweight exercises are a great option. However, if you’re looking to see the best results, it’s important to do both weightlifting and bodyweight exercises.

 

Thanks for reading!

 

Build Muscle With Only Bodyweight Exercises
close

Ultimate 6-Week Muscle Building eBook!

69 Pages of everything you need to know to pack on muscle in a 6 week training and nutrition plan. Free and available for a limited time! Download Now!

We don’t spam! Read our privacy policy for more info.

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.