Bodyweight Exercise to Build Muscle Mass:
The best way to get bigger muscles is using body weight exercise. You need not spend much money or time on expensive equipment.
You can use your own body weight to build big muscles easily. If you are looking for the best ways to build muscle then you must try out the following tips and tricks which will surely help you in getting bigger muscles faster than any other method.
1) Do Not Overdo it!
Do not overdo it. Too many times I have seen people trying to do too much.
They start doing too much work and end up burning themselves out. Don’t go overboard! There is no point in working yourself into a state where you cannot move anymore. Your muscles will thank you later when they feel the benefits of your hard work.
2) Workout Every Day!
Workouts should be done every day. You don’t want to lose your gains because you did not train enough.
For example if you started off with 5 sets of 10 reps and ended up with 15 sets of 15 reps, then your progress would be lost. You need to keep training even though you may not see results immediately but eventually your body will adapt to the new workload and give you the results you deserve.
3) Rest Between Sets!
Rest in between sets! Do not try to push yourself to the limit every single time you train.
This will only tire you out and you might hurt yourself in the process. Make sure to take adequate rest between sets in order to achieve the greatest benefit from your training.
4) Take a Break Sometimes!
Sometimes you have to take a break! This is very important especially if you find that you are starting to get burned out.
Listen to your body! It knows better than anyone else so if you need to take a break then you should! Your body will be able to recover and be ready to go for your next training session.
5) Eat a Lot!
Eat a lot! This is very important when trying to gain muscle mass.
You have to remember that your body is getting bigger and it needs more fuel to work off of. You’ll also need to pay attention to what you eat since you don’t want to just eat junk food all the time. A good rule of thumb is to take in more than you expend.
6) Rest and Grow!
Rest is an important part of training! It is when your body grows so don’t think that by not resting you are going to grow faster.
All that will happen is that you will tire yourself out and not be able to train as heavy thus not growing as fast. Listen to your body and it will pay off in the long run.
These are the six best tips for using body weight exercise to build muscle mass. If you follow these guidelines then you will definitely achieve success at a much faster rate.
You just need to be persistent and trust the process. Eventually you will gain all the muscle mass that you want!
Why You Should Start Using Body Weight Exercises To Build Muscle Mass
If you want to find out how to build muscle mass then you might be interested to learn that body weight exercise is one of the best ways for you to do it. It is simple and easy to do so and it can also be fun which is also a good thing as well.
In this article we are going to be looking at some of the reasons why you should be using body weight exercise as one of your main ways to build muscle mass.
Body weight exercises are free
The first reason why you should be using body weight exercises is because they are free. You should know by now that attaining muscle mass isn’t exactly cheap and if you want to get bigger muscles then you might need a lot of equipment for it.
Good thing though is that with body weight exercise, you don’t need any of that.
All you need is your body and perhaps a floor and you can start working out so it’s a good thing that you’ll be saving a lot of money by using this method to build muscle mass.
They are also convenient
Another great thing about body weight exercise is that they are very convenient.
What do we mean by this?
Well, let’s just say you decided to go to a gym to do some lifting. After you are done with your work out, you are going to have to find a ride home since most gyms don’t have their own vehicles for you to use.
Not only that but you also have to deal with the traffic as well as all the other things that come with it such as delays and such. If you are in a rush all the time, this is definitely not the way to go.
However, if you decide to use body weight exercise to build muscle mass then all you have to do is be at home and be ready to start your work out. The advantages are definitely very clear and there’s no disadvantage at all.
They improve your entire body
The last reason why you should be using body weight exercise to build muscle mass is because they improve your entire body. If you just stick with the machines at the gym then you are only going to develop certain parts of your body.
This is not a good thing because your muscle mass will develop imbalances which can result in getting injured during normal activities. When you do body weight exercise, you are challenging your entire body and making sure that your muscle mass is balanced.
This will not only prevent you from being injured but it will also give you more stamina and energy to enjoy your life. So if you want to have a well-rounded muscular body then this is the best way to do it.
Those are the three best reasons why you should be using body weight exercises to build muscle mass. If you are truly serious about getting bigger muscles, then this is definitely a great way to do it.
If you are not convinced though, here are some other reasons why you should be using body weight exercise to build muscle.
You can do them anywhere
As we have said before, the beauty of body weight exercise is that they are very convenient. You don’t ever need to worry about having to find a ride to the gym because you can simply do them at home.
You don’t even need any special equipment to do them.
You can also take your workouts with you because all you need is your own body. If you decide to go on a vacation, all you need to bring is yourself and you will be ready to work out.
No need to worry about whether or not the hotel has a gym or any other equipment for that matter.
Of course, body weight exercise can be a little bit limiting if you are used to using machines and other equipment but as long as you are creative then there shouldn’t be a problem.
You can easily keep track of your progress
Because all you need to do these exercises is your body, it will be very easy for you to keep track of your progress. All you need to do is keep a record of how high you can do certain exercises.
For example, the first time you do a certain push-up you might be able to lift your body up 5 times before your arms give out. However, each time you try again, you will be able to lift your weight a little bit more.
Pretty soon you will be able to lift your whole body up 10 times without any problems at all.
Seeing yourself progress is a great way to keep yourself motivated because you will see that the amount of exercise you do are paying off.
You will learn to love exercise
Most people think that in order to build muscle mass, you need to do long, grueling workouts that can sometimes last more than an hour. This is not true!
As a matter of fact, if you are doing too much then you are actually hindering your own progress.
People that have been in the fitness field for a long time already know that in order to bulk up you need to take 10 minutes breaks between each set.
Furthermore, working out should be something that you enjoy doing. If you don’t enjoy it, then you are never going to stick with it.
Some people like to go running, some prefer to do yoga, and there are even others who simply like to lift weights. The bottom line is that if you don’t enjoy the exercise that you are doing, then you will soon get burnt out and quit altogether.
However, if you can find a form of exercise that you really enjoy doing on a regular basis, then you will be setting yourself up for success because you won’t want to give up on something that you really enjoy.
Building muscle mass can actually be a fun and enjoyable experience if you are doing it in the right way.
You can learn how to defend yourself
Although body weight exercise is not going to make you as strong as lifting weights will, it does have its benefits such as being able to defend yourself.
What’s the point of being strong if you aren’t strong enough to kick someone’s butt if they are trying to attack you?
If you are someone who is new to exercising and want to learn how to do these body weight exercises correctly then you might want to enroll in a yoga class. Most people think that yoga is just a bunch of stretching but there is actually more to it than that.
Many yoga classes will actually teach you various exercises that can help you build muscle mass. As a bonus, these same types of exercises can help you improve your balance and flexibility which in turn, can help you become a better fighter.
The next time you go to sign up for a gym membership, think twice about it and try taking a yoga class instead. Not only will you get the exercise that you need but you will also learn how to defend yourself at the same time.
You can save money
The price of going to the gym these days is through the roof. Most people are paying upwards of $50 every month just to use their gym.
While this may not seem like a lot to some people, others may not be able to afford it at all.
This is yet another reason why you might want to start taking yoga classes instead. Most yoga classes that you will find in your local area cost nothing at all.
This means that you will be able to build muscle mass and get a good workout without having to pay a monthly fee to do so.
Furthermore, the equipment that you will need in order to do these body weight exercises will most likely be available to you for free as well, or if not, they are items that you will probably already have in your house.
The only things that you may need to buy is a yoga mat and weights for certain exercises but those will not cost you very much money at all. In fact, they can be items that you can store easily and keep out of sight so that your guests are not even aware that you own them.
If you are on a tight budget then this is certainly the way to go.
You will spend more time with your family and friends
One of the greatest things about body weight exercise is that you can do it just about anywhere. This means that you can get your workout done in a timely manner and still have plenty of time to spend with your loved ones.
Many people go to the gym right after work before they go home. This means that they are at the gym for at least an hour or two before they can go spend time with their family.
If they go to the gym first, then that means that all day long they are running around at work and then going straight to the gym to work out which leaves no time to really socialize with anyone.
But if you do body weight exercises, you can do your workout in your free time. For instance, you can do your push-ups in the morning before you go to work or you can do them at night before you go to bed.
As long as you set aside a little time every day to do this, you will be able to build up your strength and muscle mass without having to spend all of your free time at the gym.
This leaves more time for you to spend with your family and friends which is much better in the long run.
Everyone needs to workout
The great thing about body weight exercises is that everyone can do them. You do not need to be a certain age or have a certain skill set in order to get into shape.
This is the most democratic way in which you can get in shape. There is no need to pay lots of money to work out at the gym.
All you need is your own body and some room to move and you are good to go.
There is no discrimination when it comes to bodyweight exercises either; anyone can do them, regardless of their age, size, or gender.
This can help you to bond with your family or friends. If you do these types of exercises together, then you will be able to spend more quality time with one another rather than going off in separate directions.
This strengthens the relationships that you have with the people that you care about most in your life.
Improve your confidence and self-esteem
There is no faster way to improve your self-esteem than to push your body to the limits through exercise. When you begin to see your strength improving and your endurance increasing, it is a great feeling.
You start to feel better about yourself as you know that you are doing something positive for yourself. This can help you to be a better you in all aspects of life as opposed to just sitting on the couch and watching TV all day.
You will be able to try new things with your newfound strength and this can help you in other aspects of life as well. For example, perhaps you have always had a fear of public speaking.
If you take steps to overcoming that fear, you may find that you are more willing to speak up in group situations at work or even just talking to people in general.
This builds confidence in yourself which makes you feel better about yourself as a person.
When you are confident in yourself, this can help you to perform better at your job or even apply for a new one if that is something that you have had in mind but never really got around to doing.
You can’t be afraid of something if you haven’t tried it before. Once you know that you are capable of more than you thought that you were, then there is no telling what you may end up doing in the future.
Say goodbye to joint pain
When your muscles get weaker as you age, this can cause your joints to take more of the pressure eventually leading to pain and a decrease in their ability to function properly. This is what is known as osteoporosis.
Working out with weights or even just doing simple exercises such as push-ups and sit-ups can help to strengthen your muscles, which in turn helps to strengthen your bones as well. This is because when your muscles get stronger, your bones have to grow to support them.
This also has the added benefit of improving your posture which can make you stand taller and give you more confidence.
When you exercise, your heart has to work harder and pump blood to different parts of your body which in turn helps to keep your blood circulating. If you were to sit on the couch all day and do nothing, your blood could end up pooling around your organs which could cause disease.
Staying active can help to keep your blood flowing freely throughout your body which keeps everything working the way that it should. When you exercise regularly, you will start to notice that things like your thought processes will be more clear and your reflexes will improve which can help to avoid injuries.
Better sleep patterns
When you exercise, it causes your body to produce endorphins. These are hormones that make you feel happier and can even make you feel somewhat high.
This is the reason why people take drugs such as cocaine and meth which trigger the same responses.
This can help you to get a better nights sleep and avoid conditions such as insomnia.
People don’t often consider this as a benefit of exercising but it is an important one. If you are very inflexible, you may find certain exercises difficult or even impossible for you to do which can be discouraging.
If you begin exercising regularly, your body becomes more flexible.
You will find that your muscles become longer and you can move into positions that you couldn’t do before. If you ever have to dodge a speeding car or outrun a wild animal, being flexible can give you an advantage which may mean the difference between life and death.
These are just some of the benefits that you can get from bodyweight exercises.
Sources & references used in this article:
The complete guide to bodyweight training by K Patel – 2014 – books.google.com
Weighted Vest Workouts: Supercharge Your Workout for Weight Loss, Muscle Building, Cardio Endurance and Core Strength by J Thompson – 2015 – books.google.com
A Definitive Guide To Building Muscle With Bodyweight Exercises by J Maxwell – jmaxfitness.com
Breaking Muscle by T Kelso – breakingmuscle.com
Max Capacity Training: How Unconventional Workouts Can Turn Minutes Into Muscles by S Peyret – 2011 – books.google.com
Exercise Science Sub Menu Dismiss by M Geier – siue.edu
Take a Break From Weights: How to Train Intuitively by ACE Ash – fitnessvolt.com