It is not a secret anymore that bodyweight training is suitable for building muscle. People all over the internet proved this over and over, but still there is some sort of confusion out there. Why do some people gain muscle mass easily with bodyweight training and others don’t?
Should you train every day with using your bodyweight? Is bodyweight training easier than weight training? People seem to ask these questions on a regular basis although the answer is quite obvious. The key to building muscle with bodyweight is understanding that your bodyweight is just another type of resistance.
Basically, your body can’t tell a difference whether you use a barbell, kettlebells, or your bodyweight. Well, to be precise, there is a difference for your body skill-wise, however intensity-wise you can replace a barbell exercise with a bodyweight substitute with virtually no negative effects for hypertrophy.
Therefore, you can apply all the successful and time-proven hypertrophy principles from the weight room to your bodyweight training to get results. To cut a long story short, I have narrowed the whole gamut of muscle building tips to 5 that will bring you the best results. Here we go:
Bodyweight Training Tip #1: Progressive Overload
If you want to get muscular using only your bodyweight, you will have to obey the time-honored principle of progressive overload. It states that to get bigger/stronger/better, you have to increase the difficulty of your training with time.
In regards to bodyweight training, this means that you have either to add reps, sets, or most importantly, exercise difficulty with time.
Additionally, more experienced practitioners of bodyweight strength training can consider better technique, less rest times between sets, and other minor improvements as an application of the progressive overload.
So for example, if you are able to do 15 regular push-ups, there is no point in constantly repeating this feat. Either move to diamond push-ups, or add sets or reps. Also, you MUST progress forward. In case you do not, you have to revisit your knowledge in successful strength training programming.