Bodyweight Training & Muscle Building
Bodyweight training is an excellent tool that you can use to strengthen and tone all the muscles in your body.
This article will provide you with a full overview of the benefits of bodyweight training as a muscle building tool and discuss the best bodyweight exercises for packing on muscle.
The Benefits Of Muscle Building Bodyweight Exercises
There are a number of reasons you should consider bodyweight training for building up your muscles and these are highlighted in the section below:
1. Reduced Injury Risk: One of the main reasons you should consider bodyweight training for building up your muscles is the reduced injury risk. When training with free weights, there’s always a chance of you dropping the weights mid-exercise and hurting yourself. In addition to this, when lifting heavy weights there’s a chance that the excess pressure will over stretch your muscles and joints and cause sprains or tears. However, since bodyweight training uses just the weight of your body, these risks are eliminated and this makes it a much safer form of muscle building.
2. Functional Strength: While weightlifting exercises do improve your strength, they don’t improve your balance and flexibility in the same way as bodyweight training. This makes applying these strength gains during everyday activities difficult. Bodyweight training boosts your strength, balance and flexibility collectively and helps you develop functional strength which is much more practical and easy to take advantage of during daily tasks.
3. No Equipment Required: The vast majority of strength training exercises require some form of equipment such as barbells, dumbbells, kettlebells or weightlifting machines. Not only does this cost money (either for a gym membership or to purchase the equipment) but it also makes the workouts more time consuming because you have to find the correct equipment and adjust the amount of weight for each individual exercise that you perform. However, with bodyweight training the only equipment that’s required is your own body. This makes it one of the cheapest muscle building options out there and allows you to build your muscles in an efficient way because you can quickly and smoothly transition between exercises.
4. Suitable For All Fitness Levels: Many beginners find lifting heavy weights intimidating and are put off by the idea. However, with bodyweight training all the exercises are simplistic and easy to learn, even for people with very limited fitness experience. The best part is that all these exercises are fully scalable and can be made more difficult by increasing the number of reps. This makes bodyweight training a perfect tool for both fitness newbies and fitness pros.
Creating A Muscle Building Bodyweight Routine
Creating a muscle building bodyweight routine couldn’t be easier and I have laid out exactly how to do this in the section below:
1. Decide How Long You’re Going To Workout: The most effective muscle building workouts are between 30 minutes and 1 hour, so simply choose the workout duration you like best.
2. Choose Some Bodyweight Muscle Building Exercises You Enjoy: There are a long list of muscle building bodyweight exercises you can choose from including bodyweight rows, planks, push ups, pull ups and squats. To get started, below is a list of 20 bodyweight muscle building exercises you can take a look at and then pick 5-10 exercises that you like the look of. When choosing your exercises, you need to ensure that there is at least one exercise that targets these seven main muscle groups; chest, upper back, biceps, triceps, shoulders, core and legs.
Ab Roll Out
Chin/ Pull Up
Glute Ham Raise
Hand Walking/ Crawling
Single Leg Hip Thrust
3. Choose How Many Sets Per Exercise: A set is the amount of time you’ll spend performing an exercise until failure and an average set takes 1-2 minutes to complete and is then usually followed by a 1 minute rest. The total amount of sets you choose will depend on how long you’re going to workout and how many exercises you choose. For example, if you’re working out for 30 minutes and have chosen 10 muscle building bodyweight exercises, you’ll have time to do 1 set per exercise. If you’re working out for 1 hour and have chosen 5 muscle building bodyweight exercises, you’ll have time to do 4 sets per exercise.
By incorporating bodyweight training into your routine and using it to work all the muscles in your body, you can easily add strength and size to your physique. So learn some muscle building moves for all the areas of your body and start putting together a muscle building bodyweight routine today.
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