Bodyweight Training Program for Mass Gain

Bodyweight training or iron?

You can make huge progress by lifting your own weight.

The last few days I've been doing weight training at home less often. More often on the street there is a horizontal bar and parallel bars.

Many bodyweight exercises are much more effective than machine exercises.

For example, wide-grip pull-ups are a hundred times stronger than lat pull-downs.

And pull-ups with a narrow reverse grip will pump up your cans no less than barbell curls.

Today I will give you a bodyweight training program for gaining mass.

This program will help you build powerful and beautiful muscles.

"THE MAN'S TORSO"

The program consists of the following exercises:

Pushups
Dips
Wide grip pull-ups
Reverse grip pull-ups
Straight-grip pull-ups
Hanging Leg Raises
Bodyweight squats

This program is aimed at developing the upper body, but we don't want your legs to be thinner than your girlfriend's, do we?

Brrr... disgusting.

Let's not forget about the legs either!

Another squat is a complex multi-joint exercise that increases your testosterone. What does increased testosterone do?

Right! Your biceps and chest will grow faster too!

Let's analyze each exercise in detail.

Expert shares effective exercises without equipment to build muscle

If you want to build muscle, but don't have dumbbells or kettlebells, don't worry! Just do a set of bodyweight exercises (push-ups, pull-ups, squats and lunges) and you can achieve your desired goal. But there is one caveat - it is important to strategically approach training planning in order to increase muscle mass and maintain the results.

Today we at 1Gai.ru will tell you about how to build muscle without any equipment.

“Many people have gained muscle mass only through calisthenic bodyweight training programs,” said Stan Stray-Gunderson, an exercise physiologist and personal trainer. According to him, training with a high number of repetitions leads to muscle building. In addition to training during the hypertrophy phase, “the key to building muscle mass is stimulating muscle protein synthesis (the natural process that allows the body to produce protein to repair skeletal muscle damage from exercise and promote muscle growth) through nutrition and exercise,” the expert explained. .

Pushups

I wrote a whole article about push-ups.

This is one of the best exercises to turn your chest into wheels and your triceps into juicy pieces of meat.

Make sure that with each repetition you touch your chest to the floor, and then fully straighten your arms.

All the way down – all the way up.

You're not in fucking physics class right now, and when you cheated, you took away your beautiful muscles. Fuck honestly!

In my article about push-ups, I advised doing a hundred or more push-ups, but here there are fewer of them.

We'll leave our strength to the uneven bars...

If you are going to train outside, you can do them on the ground or on asphalt. I do it on earth.

First set: 20 push-ups

Second set: 15 push-ups

Third set: 10 push-ups

Eccentric training has many benefits for your body, including:

Increases protection against injury and re-injury.
You get less tired from training.
There is the potential to increase resting metabolic rate by 9%, with the highest levels in the first 2 hours.
Increases strength and performance.

Eccentric training, which focuses on lowering slowly, increases strength and fat burning because the muscles are under more tension than a conventional approach to the exercise.

There is more tension in an eccentric muscle contraction than in a concentric one (read about this below).

Think about it: you will have to put more effort into slowly lowering your body, fighting the forces of gravity. And this is actually what you need, because the more effort you put in, the more muscles you will use and the more calories you will burn!

Now do you understand how it works and how you can squeeze more out of regular exercises with your own body weight and without machines?

Dips

Parallel bars are an excellent exercise where, just like push-ups, you work your chest and triceps. On uneven bars, more emphasis is placed on the lower chest.

He pushed his chest forward so that it was in front of his shoulders (this is very important so as not to injure his shoulders). He dropped his shoulders as far down as possible, as if someone was pressing on them from above.

And went!

Again, everything is fair.

Down to the maximum - up to the limit!

Tighten your pectoral muscles.

Watch this video from Jeff Cavaliere on how to do dips correctly. So that the chest tenses.

First set: 20 push-ups

Second set: 15 push-ups

Third set: 10 push-ups

If you cannot do the required number of repetitions right away, jump off, rest for 10-20 seconds, and continue.

Necessary equipment

One of the advantages of training with your own body is that there is no need for a huge number of exercise machines.

For classes you will need a minimum amount of equipment:

a pair of chairs (will serve instead of bars);
jump rope;
several thick books;
crossbar;
long towel (to rock your neck);
roller (to pump up the press);
rubber expander (useful if this is your first time doing pull-ups).

Moreover, at the initial stages of training it will be possible to do without some of them. It depends on what exercises are selected for the class.

Wide grip pull-ups

Wide-grip pull-ups pump up your latissimus muscles, which are popularly called the wings.

These are very sexy muscles that will make you as wide as Reg Park.

Reg Park is a bodybuilder that Arnold looked up to.

There is one trick to doing these pull-ups correctly. You hold the horizontal bar with your whole hand, but the main load should fall on the ring finger and little finger. You have to pull yourself with just these two fingers.

Why do we need this?

In a nutshell, the ring finger and little finger are on the outside of the hand, right where the lats are. This way you will get maximum muscle activation and grow a huge back!

3-4 sets of 10 times.

Reverse grip pull-ups

These are the same pull-ups that are “not like a boy” to do.

Only fools say that. Reverse grip pull-ups actually make your cans burn and grow!

This is the same method as the wide grip pull-up. You should pull yourself up using your ring finger and little finger.

This will turn your skinny little arms into real bazookas!

Watch the video on how to do reverse grip pull-ups correctly:

3-4 sets of 10 times.

Straight-grip pull-ups

Not a single physical education teacher told you about such pull-ups, but in vain.

Here you place your hands close together with your palms facing away from you. You grab the horizontal bar so that your index fingers and thumbs touch each other.

The thing is that your bazooka arm is not only your bicep, but also the thing on the side of it called the brachialis.

If the biceps grows upward, then the brachialis grows sideways on the outside of the arm.

Brachialis makes your arm thick and menacing, like a real bison's.

3-4 sets of 10 times.

Here's how it works

Our body has different types of muscle fibers that do different jobs. For example, slow twitch fibers (type 1) are needed for long, slow activities, while fast twitch fibers (type 2) are needed for short, explosive activities.
The more force a muscle fiber produces, the less endurance it has (i.e. Type 2). We cannot work with stronger fibers (type 2) without also working with weaker fibers (type 1).
The stronger the fiber (type 2), the more benefits we get from it, speeding up metabolism and burning fat.

What this all means is that when you force your body to WORK harder, like during the eccentric portion of the movement, you get maximum benefit from all the muscle fibers involved. This means you become more active, speed up your metabolism to burn fat... And develop your strength even more.

It's a win-win!

Hanging Leg Raises

This exercise will help you turn one loose cube into six real Spartan cubes.

Hanging leg raises are one of the best abdominal exercises. There are many reasons why this exercise is better than crunches. It's better for your back and works your abdominal muscles more.

But don’t try to thoughtlessly raise your legs - you won’t get the effect.

There is one secret to doing this exercise correctly.

Before you lift your legs, you should push your butt and pelvis forward as far as possible.

Reduce the distance between your tailbone and your navel as much as you can.

And then raise your legs 90 degrees, or as high as you can, and hold for a few seconds.

Then lower it and do it again.

At a slow pace. Don't concentrate on doing 5 reps faster - on the contrary, hold your legs as long as possible and tense your abdominal muscles.

If you just lift your legs while swinging, you can do nothing at all.

You need to work and strain your muscles - how else will they grow?

A total of 5 approaches 5 times.

Useful tips

Whatever the reason that prompted you to start working with your own weight, aim for the result. Objectively evaluate your physical fitness in order to choose the right set of exercises. You can start with light exercises, gradually increasing the complexity and load.

Don't forget about warming up. No matter how ideal the set of selected exercises may be, without a warm-up it can not only be ineffective, but can also cause harm to the body. Unwarmed muscles are not ready to perform many exercises.

But perseverance, work and a clearly defined goal, combined with a bodyweight training program, will help you achieve significant results!

Bodyweight squats

Squats are an important and difficult exercise, because any owl can train his biceps, but only a real man has trained legs.

Do 2 sets of 20 repetitions as shown by the coolest strongman in Russia - Viktor Blud.

I tried these squats - and my legs never burned like this from any barbell.

One repetition is a squat with your legs close, then a jump and a wide squat.

Do two sets of 20 reps and I promise you: life won't seem so sweet anymore because your legs will ache like crazy.

What does aching muscles mean?

Certainly. MUSCLE MASS!!

Do the same 2 sets 20-30 times.

If 2x20 is not enough for you, then move on to pistol squats.

This requires skill and a lot of strength, so feel free to do only negative reps at first, or hold on lightly to help yourself.

Do 2 more sets of 10 reps on each leg.

"MAN'S TORSO": Take it and train

Push-ups 20, 15, 10
Dips 20, 15, 10
Wide/reverse/narrow grip pull-ups (one of the types) 4x10
Hanging leg raises 5x5
Squats 2x20-30 at a fast pace, 2x10 pistol squats on each leg

Write this down on a piece of paper so you don’t forget, and go practice. No excuses or delays until Monday.

All points can be performed in parallel. For example, I did 20 push-ups, rested a little, climbed onto the uneven bars, and did 20 reps. Then I sat down 20 times. I did 10 pull-ups.

Choose one of the types of pull-ups; you are unlikely to have enough strength for 4x10 of each type.

Alternate them day by day. Today you do it with a wide grip, tomorrow with a narrow grip. You can do different ones within one workout - the main thing is to do at least 40 reps in total.

During push-ups, squeeze your chest as hard as you can. To do this, try to bring your brushes together (video).

Now I am doing this program and it is yielding good results.

This program is an approximate framework for developing the upper body and not forgetting about the legs.

You can do more push-ups if you are already at a good level. Or less if your level of preparation is still poor.

You can do lighter versions of the exercises. For example, first do classic push-ups, and when you’re completely dead, do push-ups on your knees.

In pull-ups, you can help a little with your legs, pushing off from the pipes on which the horizontal bar is attached, or from the wall - depending on where you are doing.

If you are completely exhausted on the uneven bars, then do only negative repetitions. This means going down all the way, ending the repetition there, starting over.

Work honestly and give it your all. Put your whole soul into your training and then you will get results.

Remember, how awesome you will look later depends on how you work now.

There's no reason to slack, just to fuck hard!

How often should I run this program?

I train every day and feel great. So 5-7 days a week.

Now go ahead warrior, have a nice summer and training!

PS Repost it on your wall so you don’t lose it.

See you later.

Vlad Makeev.