The best exercises and bodyweight exercises for building muscle

Unleash true strength with our best lean home muscle training guide

With bodyweight exercises, there is no excuse for not building the physique of your dreams. After all, when you train your body weight, you don’t have to devote hours to squats or endless repetitions on the weight bench. You don’t even need a gym. All you need to achieve the body you dream of is: well, your body.

But bodyweight exercises are not easy to do; They are also extremely effective. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that weight training is an effective way to reduce body fat, improve max VO2, and increase muscle fitness. “As the hectic pace of today’s corporate world continues to infringe on the amount of time people have to exercise, these types of programs may offer a good option to help busy individuals improve their health and recover from stress through exercises, “state the study authors.

press up complete bodyweight exercises guide
Source: menshealth

Knowing this, we hope you find out which moves are better, right? Well, we’ve put together the best bodyweight exercises and exercises so you can create a perfect body whenever and wherever you are.

The Benefits of Body Weight Exercise


To find out why you should lower your dumbbells and give bodyweight training a chance, we talked to Bobby Windebank, personal trainer at Sweat It, who explained why training your body using only your body is beneficial.

1.Bodyweight exercises are affordable


“Bodyweight training can be modified to any fitness level,” says Windebank. “Whether you are starting from scratch and trying to do a pushup or you are an experienced athlete, bodyweight exercises can be incredibly challenging and beneficial. The progress of the exercises is also very simple, so you can challenge yourself and gain strength. . “

2.Bodyweight exercises will increase your mobility and stability.

“We are born to move, and mobility and stability are an essential part of the way we move and of life in general,” explains Windebank. “Weightlifting can have many positive effects on your body, but it can also limit your mobility. The movements involved in bodyweight training can help increase this mobility and challenge the body’s ‘stabilizers’ using full movements. in turn it can lead to strength gains in the gym. “

3.Bodyweight exercises are brilliant for developing techniques and injury prevention.


“Bodyweight training is a great way to improve your technique and shape,” says Windebank. “Weight lifting can cause serious damage to your body and, in particular, to your joints. With weight training, stress on joints is less, so you are less likely to suffer an injury that could impair your training.” long term”.

4.Bodyweight exercises can be quick and easy.


“Nowadays, everyone is short on time, so finding quick and effective exercises is essential,” Windebank explains. “Fortunately, bodyweight training doesn’t require a dedicated gym and it uses minimal equipment so you can exercise whenever you have some free time, wherever you are. Bodyweight training also lets you combine aerobic and strength exercises, which means you can crush this workout in the most efficient way. “

Can you build muscle with bodyweight exercises?


These benefits are great, but if you can’t build real, tangible muscle and popping the shirt with bodyweight exercises, then what’s the point? Well, you’ll be pleased to know that bodyweight exercises are as good as moving weights when it comes to muscle hypertrophy (or getting accumulated for you and me).

Research published in Physiology & Behavior has shown that muscle growth “can occur independently of an external load” and, in fact, all that is required to achieve swole is to perform exercises across their full range of motion. movement. A bodyweight squat performed with an immaculate technique can be as effective as traditional weight training methods, and when it comes to building muscle, there’s really no need to keep adding more and more weight to your barbell.

Top 10 Muscle Building Bodyweight Exercises


So you know you can build muscle with bodyweight exercises, but what exercises should you do cramps in your workout? We’ve put together the top 10 bodyweight exercises, each capable of offering a full-body workout that guys throwing in a gym somewhere can only dream about.

1.Pushups

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Source: menshealth

How to do the exercise

  • Set with weight resting on toes and hands under shoulders, body straight.
  • Take care to keep your core locked so that a straight line forms between your head, buttocks and heels.
  • Lower your body until your chest is one inch from the floor and then rise explosively, fully extending your arms.

why?

Pressed for time? Perform 20 reps of this classic fat burner. “This millennial exercise activates every muscle in your body when performed correctly,” says Frost. And how do you do it right? “Just make sure your hands are at an equal distance and directly below your shoulders. Tighten your buttocks and abs as well. This will create body tension to maximize efficiency while performing the exercise. “

2.Intensification with knee pads

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Source: menshealth

How to do the exercise

  • Put a bench or box in front of you and step on it with one foot.
  • When planting the foot, drive with the other foot, raising the knee as high as possible. Lower it again and return to the floor.
  • Repeat on the other side.

why?

If you have noticed a slight muscle imbalance in the pins or are simply trying to get serious lower body strength, stop worrying: this is the decision for you.

“Unilateral (single leg) training can help strengthen stabilizing muscles and can be used to balance imbalances,” says Frost. Your left side weaker than your right? Take time off by dedicating 15 extra reps to your weakest pin.

3.Groiners

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Source: menshealth

How to do the exercise

  • Begin the exercise in a pressure position.
  • Jump forward so that both legs fall beside your hands.
  • Return to the starting position.

Why?

Horrible name, brilliant warm up exercise. Opening the hips and chest area greatly increases the body’s range of motion (the distance the muscle stretches and contracts during an exercise), according to Frost. And? Well, perform these exercises in a larger ROM and you’ll get extra significant muscle growth from your workout, according to The Journal of Strength and Conditioning Research.

But that is not all. This dynamic stretch also pumps blood to almost all lower body muscles, dramatically reducing the risk of overload injuries while increasing heart rate for future muscle building mov

4.Spider Crawl

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Source: menshealth

How to do the exercise

  • In a pressure position, lift one foot off the floor and raise the knee toward the elbow.
  • Pause and return to the starting position and repeat on the other side.
  • Be sure to grind your core at the top of the rep to bring your knee closer to your elbow and get more out of your abs.

Why?

Want to sculpt a superhero physique? This primitive movement crushes your core and also hits your legs, arms, chest and shoulders (yes, all at once).

5.standing long jump

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Source: menshealth

How to do the exercise

  • Lower yourself into a crouching position with your feet shoulder-width apart.
  • Swing your arms back and use them to propel you forward.
  • Bring your legs forward for an additional moment.
  • Jump as far as you can and land on the soles of your feet.

Why?

Want more mass combined with true explosive force? Deploy the long jump, says Frost. The reason: This movement targets the most important fast-twitch muscle fibers in your body.

Unlike small slow-twitch fibers (those for resistance), fast-twitch muscle fibers are used in fast, energetic movements, which means they are much larger. Throw your target at them if you are looking to upgrade the power of your pins. Or simply want them to look bigger in time for shorts time.

6.Burpees

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Source: menshealth

How to do the exercise

  • Start with your feet shoulder-width apart and squat down until your thighs are parallel to the floor.
  • At the bottom of the squat, place your hands on the floor and kick your legs behind you to a pressure position.
  • Push up until the arms are straight and then bend the legs at the bottom of the squat position.
  • Head up the heels until you are six inches off the floor and repeat.

why?

By activating muscles almost anywhere in the body, burpee will provide a huge calorie burn due to the enormous effort required.

Not sure when to try this body weight goliath? “Try throwing them between power sets or part of a basic bodyweight circuit,” Frost suggests. Just know that wherever you fit them, they won’t be easier yet.

7.Handstand Walk

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Source: menshealth

How to do the exercise

  • Position yourself upside down with your feet flat against the wall.
  • Move your hands forward and go down the wall until you reach the bottom.

why?

Can you perform 40 pushups without breaking? So you’re ready for this advanced muscle builder, says Frost: “The pin walk will challenge the entire back and front chain [your back muscles]. To me, that’s why they are one of the best bodyweight movements on the planet. “

But there is one question you should ask before trying this friendly exercise for Insta: what is the best way to do this without falling head over heels? Answer: “Squeeze your abs and buttocks to maintain a straight line during the pin,” says Frost.

8.Wide grip pull ups

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Source: menshealth

How to do the exercise

  • Grab the bar with your palms facing away from you and your arms fully extended.
  • Your hands should be as wide as you can reach them comfortably.
  • Squeeze the shoulder blades, exhale and direct your elbows toward your hips to place your chin above the bar.
  • Lower under control back to starting position.

Why?

Of course, normal pull-ups are great back builders. So why not bring your shoulders into the equation too? Great grip pull-ups are the perfect striker, increasing the effort required for each rep compared to the normal pull-up.

And there’s a simple secret to making the most of this change: form. Maintain glute tension throughout the movement to keep your body straight and muscles free from injury, says Frost. Squeezy easy.

9.Frozen v-sit

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Source: menshealth

How to do the exercise

  • Lie on your back with your arms and legs straight and your hands and feet raised just above the floor.
  • Begin the exercise by simultaneously lifting the trunk and legs to touch the feet.
  • Hold for five to 10 seconds.

why?

Looking for your six pack? Don’t hurry, says Frost: “Abdominal exercises should not be hurried; You need to execute them with control to maximize the benefits of strength. And if you want to activate more core muscles under even more tension, you should switch to push-ups for V-abdominals.

Make sure your shoulder blades do not roll forward. This will keep your back straight and help you get the most out of the exercise, Frost advises.

10.One-legged Glute Bridge

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Source: menshealth

How to do the exercise

  • Lie on your back with one leg raised in the air.
  • Push forward and lift your hips off the floor as high as you can.
  • Lower yourself slowly to the floor.
  • Squeeze the buttocks at the top of the rep to activate more muscle fibers and achieve greater growth.

why?

In addition to crunching the legs, the buttocks of one leg challenge the entire posterior chain (the back muscles). And why should a buttock building muscle come into your next workout? “Building strength in your back improves your posture, relieving any prolonged back pain,” says Frost. Lesson Learned: If you are in pain after 9-5, defeat your back pain with 10 repetitions of this play.

And if you’re looking for a larger lower body, make sure you perform this exercise in complete control by squeezing the working glute at the top of each repetition as hard as possible. “Once you do, you can challenge yourself further by placing a barbell on your hips,” Frost advises.

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