8 MUSCLE BUILDING BODYWEIGHT EXERCISES!

 

Although gym machines and fitness gear were created to maximise how effectively we can target the muscle while working out, you don’t necessarily need to join your local gym to build muscle fast.

That is the beauty of bodyweight exercises. They are effective, free, and you can do them virtually anywhere. And while some people might argue that you can’t get jacked with only bodyweight exercises, they don’t know how to apply progressive overload to these movements. Think of it this way, there is always a variation of an exercise that will be more difficult and challenge you more.

Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics.

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

The Only 8 Bodyweight Exercises You Need to Build Muscle Fast

Below are the only 8 bodyweight exercises you need to build muscle fast according to Max Posternak.

Push-ups

Pull-ups

Inverted Row

Dips

Step-ups

Bulgarian split squats

Classic squats

Hip thrusts