Build muscle bodyweight exercise | Strength and Muscle mass with body-weight exercise

 

 

If you are short of sources and worry about to gain strength and build muscle mass, then keep this point in your mind that building strength is not only rely on sources, like gym, weight (for instance dumbbells, barbell rod etc), in fact it totally rely on your will power that how badly you want to make it possible. you can build extreme strength with just doing body-weight exercises. 

Bodyweight training provides a foundation in which rest of the exercise are built upon. many of the athletes merely prioritize body-weight workout to improve their performance. One of the best thing of body-weight exercise is that you can modify a single exercise in to various form, for instance a push up could be a simple push up, wide hand push up, close hand push up, diamond push up, pike push up, one handed push up, clap push up, side to side push up, superman push up, and every single modified exercise hits different muscle or muscle group. 

Also read: what's best for weight loss cardio or strength training

What are the impacts of body-weight exercise on your body?

Body-weight exercise does helps a lot to your body in term of mental or physical health and it is also very convenient and does not require any space.

Doing body-weight exercise does not put any load to your pocket, you just have to buy a pair of shoes and that's it. you do not required any stylish cloth and no need to pay expensive gym membership fee. 

You don't need a partner to spot you like in a gym or not to look complicated weight machine, but in body-weight exercise you can do all the exercise solo. 

It also the lower the risk of cardiovascular disease, obesity, certain types of cancer, diabetes, brain disorder, joint pain, decrease cortisol level, improve your mood and sleep. 

Also read: Does bodyweight exercise increase testosterone level?

 

Things required before doing body-weight exercise

 Before doing body-weight exercise there are some list of stuff which may help you a lot:

• A good pair of shoes 
• A well ventilated room
• Need noise free room 
• Water bottle
• Towel 
• Source of music (optional, depends on you)
• Skipping rope, push up stand
  

Key-point to remember in body-weight exercise 

There are some important point which you have to remember before and after the workout:

1. Proper rest: Taking proper rest is very important because after exercise muscle or muscle group get fatigue which require one or two days to repair and heal. 

2. Drink plenty of water: You need to drink water to replace the fluids that you lose during workout. it also maintain the body temperature, provides oxygen and maintain your performance level. Therefore it is important to drink water because it is necessity of our body without water our body can't function properly. 

3. Eat clean: Here what i mean to eat clean is that, no junk or fast food because it may restrict your performance and limit your development. so, you have to eat green veges, fruits, whole grain, egg, meat to boost up your performance. 

4. Complete daily protein requirement: Protein is the building block of muscles and very important for your overall muscle development. it helps in repair and rebuild muscle. 

Daily protein goal for man and woman is 1g/kg body weight. but those who highly involve in physical exercise should consume at lest 2g/kg body-weight. 

5. Track your calories: Calorie track is one of the important part in term of weight gain or loose. first you have to set a goal according to your goal like weight gain, muscle gain, fat loss, or weight loss. Also track your weight once in a week.  

Also read: Know all about strength training : Types, Benefits, strength training at home or gym 

 

In which condition body-weight exercise should avoid doing?

In this world everything has a some restriction like not every thing is meant for every single person in the world. this rule is also followed by bodybuilding and some of condition are given below:

• Suffering from cold or fever
• Deprived sleep
  
• Pain in muscles and joint
• Feeling exhausted 
• You are injured
• You are chronically sore
• You have a consistent pain
• You just had a surgery (major or minor)

Also read: Exercise for shredded body | Shredded body

 

Here this article shows you various body-weight exercise to build extreme strength:

1. Push Up 

Push up is one of the common calisthenics and basic exercise, which is the foundation of many exercises and it is very effective in term of build muscle mass and strength. It is also a very common form of punishment used in sports school and military. 

Push up mainly targets the muscles of :

• Forearms
• Deltoid
• Pectoral
• Triceps
• Biceps
• Joint and tendons. 
  

How to perform: Get into a plank position, place your both palms on the mat, palm should be placed directly under the shoulder, keep your back straight, core tight, and don't put tension on neck. now gently bend your both elbows to go down and slowly lower your body to the floor. Try to touch the floor by your chest and then push your body in upward direction. try to create more tension on biceps for more better results.

Variations of Push-Up

• Weighted push-up
• Knee push-up
• Hindu Push-up 
• One arm push-up
• Single-leg push-up
• Narrow grip push-p
• Wide grip push-up
• Clap push-up
• Spider man push-up
• Diamond push-up

2. Pull-ups

Pull-up is a upper body exercise, which is not every one's cup of tea, if you are beginner than may be you need to take help from your partner or you can use rubber bands or tube to get support. 

Pull-ups are also used a component of fitness test by some of organizations.

Pull-ups mainly targets the muscles:

• Bicpes
• Forearms
• Trapezius
• Latissimus dorsi
• Deltoid
• Teres major
• Teres minor
• Rector spinae
• Rhomboid
• Infraspinatus muscle
   

How to perform: Get ready for pull up guys! stand directly under the pull up bar now place your both of palms on the bar palms should be facing away from your body and distance between your hand is equal to your shoulder's width. now start lift your feet up from the floor and try to engage your abdominal muscle by pulling your belly button toward your back, pull your shoulder back and down. now engage your back and arm's muscles, bend your elbows and raise your body toward the bar until your chin is over the bar. do not swing your body. make sure your shoulder blades remains the same throughout the exercise and then extend your both elbows and let your body come down.

Variations of pull-ups

• Weighted pull-ups
• One armed pull-ups
• Standard pull-ups
• Muscle-up
• Wide grip pull-up
• L-sit pull-up
• Band assisted pull-up
• Close grip 
• Chin up  

 3. Crunches 

Crunches is the exercise which helps to strength your core or abdominal muscles. your core should be strong enough because core helps to stabilize your body when you lift heavy weight, move or perform some heavy exercise for instance Deadlift, heavy squats. 

Crunches mainly target the muscles:

• Rectus abdominis
• Internal obliques
• External obliques
• Transversus abdominis
• Hip flexors

How to perform: For crunches lie down on floor on your back, place your feet on the floor, hip width apart. Start contracting your abdominal muscles and inhale. And lift your upper body along with Exhale. Remember one thing do not stress your head and neck keep it relax. And at last inhale and return to the starting position

Variation of crunches:

• Reverse crunch 
• Bicycle crunch
• Oblique crunch
• Butterfly crunch
• V-crunch

 4. Squats

Squat is a lower body exercise and categorized as a compound exercise. Most people overlooked their lower part and keep train their upper body which result in unbalanced body physique. 

Squat mainly targets the muscle:

• Glutes maximus
• Glutes minimus
• Glutes medius
• Quadriceps
• Hamstrings
• Adductor
• Hip flexors
• Calves

How to perform: For squats, stand straight legs shoulder-width apart, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open now sit into a squat position while still keeping your heels and toes on the bottom, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. should press into your heels not into your toes and straighten legs to return to a standing position.

 Variations of squats:

• Goblet squats
• Sumo squat
• Jump Squat
• Backpacked squat
• Bulgarian split squat
• Split squat
• Pistol squat
• Wall squat
• Single leg squat
  

Also read: 9 best full body workout 

Build muscle mass with bodyweight exercise