Bodyweight training also known as calisthenics gets a bad reputation for not being enough to build muscle or stress them effectively once you’ve reached a certain point in your physique and eventually you have to resort to various forms of weight training to improve your physique more.
Which I believe is one of the biggest misconceptions for a lot of people who don’t understand the fundamentals of how muscles get stronger and bigger. If a muscle is pushed to its maximum capacity by whatever form of resistance training, then it will have no choice but to adapt. Because the body has no idea what’s stressing the muscles, it just wants to survive the stress being placed upon it.
The majority of people associate bodyweight training with high reps, for building endurance, for cardio, something kids do in elementary school and so forth.
However if you look at the muscular upper body development of gymnasts and the muscular lower body development of ballet dancers it kind of paints a different picture for you.
You even have these 69 men as proof that you can build an amazing physique with bodyweight training. If this doesn’t make you think otherwise, then nothing will & your just a lost cause.
The Issue With Bodyweight Training
The problem is that most people don’t know how to do proper bodyweight progression to keep getting stronger over time. So eventually, they resort to just using weights only, because it’s so much easier, for example to bench press than to progress from a push up to a perfect one arm push up.
Think of pull ups, chins up, and dips, for example, are superior bodyweight exercises that many average people to professional athletes utilize to enhance their physical performance. If that Many people do these bodyweight exercises that are proven to build muscle, then why wouldn’t other bodyweight exercises be effective at achieving the same results if executed properly leading to progression.
Especially if you add weighted vests, chains, ankle weights and so forth for resistance to make the bodyweight exercises harder. Your muscles will have no choice but to grow bigger, and get stronger from doing this too with adequate nutrition + a caloric surplus.
Patience & Consistency Is The Answer
How much muscle and strength can you gain from bodyweight training is up to you and how much time you want to invest into it.
Like I said above, if you just stick with basic pushups, bodyweight squats, for example, your body will never be stressed enough to become stronger. It just has no reason, it’s just wants to stay in a state of homeostasis.
Patience, consistency, and proper nutrition are the key to building your body with calisthenics. As you dive into advanced bodyweight exercises, don’t be discourage from lack of progress or perceived of. It will take awhile, just like learning a new skill. Just push through the difficult moments, even when you want to give up. Because in the long run, your dividends will pay off if you stick with and it will build character.
In the end, you choose what type of training you want to do. I’m not saying bodyweight training is better than weight training. They both produce the same the results of getting you stronger and bigger over time. But also don’t limit yourself either, they both have their uses in enhancing your physique so be open be universal. You take what’s useful and discard what’s not useful to your goals of achieving the physique you desire.
So in the end…it’s up to you
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