You can increase your muscle
mass and build strength and power with bodyweight exercises.
Like any form of resistance training,
if you can challenge your muscles enough, they will adapt by growing larger and
more powerful; and like any form of resistance training, this means hard work.
There are 5 essential keys to building
muscle mass and strength with bodyweight only:
- Absolute Failure
- Progressive Loading
- Increased Time Under Tension
- Train Fast Twitch Muscle Fibers
- Patience and Consistency
*(Nutrition is also a vital element,
but this article is only focusing on bodyweight training methods.)
Bodyweight training for hypertrophy is no different than other forms of
resistance training. In order to stimulate muscle growth, you have to use
exercises that challenge you with appropriate resistance and push until you
can’t complete another repetition.
Perhaps more importantly, training to
failure will challenge your mental toughness and give you a greater idea of
your true physical limitations.
How to Train to Failure
With some bodyweight exercises, you
will find it hard to complete several repetitions. With other movements you may
be able to do dozens of repetitions.
In order to go to failure on these
movements, take a page from traditional bodybuilding by using giant sets, drop
sets, pre-exhaustion and negatives at the end of a set.
Giant sets today are often called
complexes, as in dumbbell or barbell complexes, or set up as
’rounds’ of several exercises performed back-to-back with no rest between.
For bodyweight workouts, a giant set
might look like this:
- Pushups to failure
- Pike Pushups to failure
- Skull Crushers to failure
- Plank Walk-outs to failure
Use giant sets when you want to crank
up the fat-burning intensity while stimulating multiple muscle groups.
Drop sets are a method for taking a
particular muscle group to complete failure in one set. Using pushups as an
example, you might do the following, with each exercise being progressively
easier until no more repetitions are possible:
Pushups (flat if you can do 25 or less, with feet
elevated if you can do more than 25 in a row)>Pushups on
your knees (or flat if starting with feet elevated) >Pushups
against an incline (such as a counter or desk; or to your knees if you were
doing them flat)
If you have pushed each set to true
failure, by the time you get to the easiest form of the pushup for you,
it should be nearly impossible to complete one more rep.
By pre-exhausting the supporting
muscles in a movement, you force the major movers to do the majority of the
For example, try performing Skull
Crushers for the triceps before doing pushups, pike pushups or handstand
Before doing pullups, try performing
suspension trainer ‘curls’ or contracting the biceps isometrically.
Negative repetitions are a great way
to build up to a difficult movement, and an excellent way to stimulate muscle
To perform negatives as a finisher to
a set, perform as many repetitions of the exercise as possible. When you can’t
do any more, get to the contracted position and slowly lower your body over 5
seconds. Repeat 3-6 times or until failure is reached.
To do negatives at the end of a pullup
set, you might jump to the top position or use a chair/ladder to get there
before lowering your body under tension.
You can also do all negative sets. To
do this, get into the contracted or starting position and slowly lower/raise
your body under extreme tension. Do as many reps as you can in good form.
Develop a good base training level
before attempting these techniques, and be sure to give the body plenty of time
to rest when you push it this hard!
To continually get stronger and pack
on muscle, the body has to be challenged with greater and varied stresses.
This means you will have to increase
the volume of overall work you are doing, or, more appropriate to your muscle
building goals, do harder movements.
Here are a few ways to progress
bodyweight exercises. Once you can do more than 10-15 repetitions of these
exercises without going to failure, consider adding one of the advanced failure
methods listed above.
Elevate feet. Use a ladder, wall,
chair, whatever you have. Too high and it becomes primarily a shoulder press.
- Suspend feet in a suspension trainer
- Suspend hands in a suspension trainer
- Suspend hands and feet!
- Wider hands-Wider!
- One arm assisted pushup
- One arm pushup
- Scorpion pushups (see video)
- Archer pushups (see video)
This is just a brief sample of methods
to increase the difficulty of the common pushup. You could also simply use a
slow cadence with a pause at the bottom of the movement to increase the tension
on the muscles, but more on that later.
- Slow cadence. Forget kipping, pull the
shoulder blades down and in, then use a strict pulling motion up and down,
pausing at the top.
- Throw a towel or thick rope over the bar
and pull up while hanging onto the ends
- Do close grip pullups
- Side-to-side motion at the top. Pullup,
hold yourself there and move all the way to the left, then right
- Behind-the-neck pullups
- One arm pullups
- L-Sit or knee tuck pullups. Do an L-sit
with your legs straight out in front of you, then pullup. If this is too
hard, try tucking your knees to your chest instead
- Clapping pullups. If you can generate
enough power, blast above the bar and clap your hands together
- Muscle-ups. Next to the one-arm pullup,
probably the most difficult pullup exercise.
For the average person, just
increasing your repetitions and using a focused and strict full range of motion
will be enough to challenge you for a long time.
Another way to progress is to simply use
different exercises. Instead of using only dip and pushup variations to work
your upper body pushing muscles, grab some gymnastics rings or a suspension
trainer and perform the exercises on those. While your at it, do chest flyes, a
great exercise for isolating the pectorals that builds incredible strength.
Still another, and simpler method, is
to continually push the point of failure further and further away; that is, do
more and more repetitions. Some calisthenics practitioners swear by high rep
sessions, and hey, it seems to work for Herschel Walker. As a regular practice,
however, higher and higher repetitions will build more endurance than anything
To make bodyweight squats harder, try the following:
- Squat to a box at parallel height, relax then explode back up
- Squat down, shift your weight to one leg and pushup
- Do Airplane Squats-Squat down on one leg with one leg trailing behind, hands out to your sides
- Do Pistol Squats-Squat down on one leg with the other straight out in front of you
- Do Hack Squats-Squat down with your hands behind your back, together or separate, and lower yourself slowly to parallel while balancing on the balls of your feet
Increased Time Under Tension
If you can increase the time the
primary movers are under tension during a repetition and throughout the set,
you can stimulate more muscle growth.
This is what using a slow cadence will
do, assuming the exercise is performed correctly. Try taking 4 seconds to raise
or lower the body, 4 seconds at the bottom/top position, and 4 seconds to come
Your muscles will recruit more muscle
fibers than if you used a fast rhythm, and it should be harder to do higher
At the end of set, isometrically
contract the working muscles for 5-10 seconds, another way to increase their
time under tension.
Increasing the time under tension
alone is not the final word in increasing muscle size with bodyweight
exercises, but it is a start.
According to Charles Polloquin, one of
the best things to do for greater hypertrophy is to use tempo variations; that
is, use a slow cadence for some sessions and use a faster cadence in others.
The first will create more constant tension throughout the movement, the second
will train the muscles to develop greater power and force.
Train Fast Twitch Muscle Fibers
As the largest muscle fibers in the
body, fast twitch muscle fibers must be trained in order to build muscle mass.
This means ‘going heavy’ and
fatiguing the muscles. By going heavy, or placing greater force demands on the
muscles, the body recruits more fast-twitch muscle fibers. To do this, choose
an exercise that you can only comfortably perform 1-5 repetitions in.
By fatiguing the muscles, the same
thing happens. As slow-twitch muscle fibers fatigue, the body recruits more
fast-twitch fibers. To do this, perform giant sets with no rest between sets or
You can also fatigue the muscle fibers
by eliminating any rest between reps during ‘heavy’ sets.
Patience and Consistency
No matter what type of training you do
or what you want to achieve, patience and consistency will help you achieve
Bodyweight muscle building does work, but there is a high level of skill involved with many advanced bodyweight exercises that takes time, hard work and patience to learn.
About the Author
Juan Koss is a creative writer who loves to share his thoughts with readers. He’s currently senior editor at DoMyWriting company. He loves his job because it gives him the opportunity to inspire others and share his thoughts with like-minded people.