Many people wonder if they can build muscles with only bodyweight exercises. Of course, you can! High volume bodyweight training has been effective to improve strength. It doesn’t matter whether you train with dumbbells, machines, or bodyweight, if you follow a strategy you can build muscle. Here are a few tips for high volume bodyweight training and muscle building.
Firstly, you need to focus on your diet. Eating a well-balanced diet can help you get the essential calories and nutrients you need to fuel your body for exercise. Your attention should also be on getting enough proteins and calories. The reason is that protein is needed to help keep your body growing, maintained, and repaired. Moreover, the healthy unsaturated fats help to provide essential fatty acids and calories to keep you moving. Try to include them in your diet.
Secondly, to build muscle with high volume bodyweight training you need to allow your body to grow in terms of body weight exercises. According to me, it is just a matter of creating more resistance. For instance, if you do 10 push-ups a day, you need to try and apply more resistance by adding weights or increasing reps or even by reducing the time under tension.
High volume training also puts your body under extreme metabolic stress because of increased time under tension. Performing a high number of reps not only pushes more blood into those muscle tissues but also creates metabolic stress for growth and hypertrophy.
Moreover, muscular endurance plays a vital role along with the resistance that you apply. Muscular endurance is about your muscle’s ability to exert continuous force without reaching fatigue. High volume bodyweight workout allows you to develop that intense work capacity. Constantly increasing the volume of your bodyweight can help your muscles to get stronger by adapting itself to tolerate higher resistance. It helps to grow a response in your muscles. Basically, you need to increase the volume as you progress.
I have come across many lifters who are pursuing muscle thickness and density, but totally ignore the joint health. High volume workout may help in improving tendon thickness and resiliency. Increasing the thickness not only protects you from uncertain injuries but also stores greater energy to lift heavier.
Keep increasing your resistance and you will get there.
Peter Barron, a personal fitness trainer in Dubai helps people to lead a healthy lifestyle with regular exercise and good nutrition. He has been working with clients and helping them to change their lifestyles and achieve their goals for the past 10 years.