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Bodyweight Training

Can Bodyweight Training Build Muscle?

Bodyweight training

The answer to this is yes.

However if you wanted to continually build muscle so that you increasingly gain more and more muscle weight, apart from bodyweight training you would need to be using weight machines or incorporating weights into your training.

Bodyweight training is not going to be for you if you are hoping to compete in bodybuilding competitions.

If your aim is to build muscle that will help make things easier for you in everyday life then bodyweight exercises are for you and you will see better results from this than if you were to complete conventional strength training.

So what is the difference between the two? In bodyweight training your muscles are elongated whilst you are exercising (isometric contraction) which builds definition and tones your muscles.

In weight training your muscles are contracted (eccentric contraction) and this is what builds bulk.

There are a few bodyweight exercises that are the same as exercises where you will use a piece of weighted equipment.

As an example, a chin-up and a lat pulldown are exactly the same exercise if the weight you are using is the same as they use the same muscles.

The only difference here is you can add more weight to lat pulldowns and with chin-ups you are limited to your bodyweight.

You can make bodyweight exercises a lot more effective by continually stressing one particular muscle.

For example you could hold your weight in the same place for a long period of time adding more stress to that particular muscle. Gymnasts use this technique to their advantage in a lot of their routines.

You can use isometric contraction to your advantage by completing pushups in a certain way.

Start in the pushup position, lower yourself to the floor and stop just before your upper arms are parallel with the floor.

Stay in this position for 40-60 seconds and come back up. It’s not going to be easy, but if you complete this 5 times, then rest for 10 seconds and repeat, you will start to build muscle and it will get easier.

When you start to build muscle, you can do more repetitions or hold the position for longer than 60 seconds.

Bodyweight training is for you if you want to ‘buff up’ a bit but not be completely muscle bound.

You are in control of where you want to build the muscle, can work on that particular area and you can easily use your imagination and think of ways to take bodyweight exercises to the next level.

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Bodyweight Training Home Workouts

5 Surprising Benefits of Bodyweight Training

Benefits of Bodyweight Training

It doesn’t matter what age you are, anyone can and will benefit from bodyweight training.

It is something that has been around for thousands of years and long before any gym or weight training equipment was even invented.

Those that used bodyweight training as their main source of exercise were The Romans, Ancient Greeks, Indian Wrestlers, Shaolin Monks and Egyptians.

The reason this was and still is so popular is because it actually works and can be done practically anywhere.

Have a look at these reasons of how we can all gain from the benefits of bodyweight training:

Great for Weight Loss/Management

Bodybuilding is primarily known for its muscle building and not necessarily its calorie burning ability.

However, muscle mass burns calories and the more muscle you have, the more calories you are going to burn even when you are at a resting rate.

It has a long term result when it comes to weight management and loss.

Helps You to Stay Flexible

As we get older we are not as flexible as we used to be and we lose bone mass.

Bodyweight training and exercises use concentric and eccentric contraction which means it works your joints through their full range of motion improving their flexibility.

You will be thankful for this later in life as your joints won’t be as painful.

It Can Make Your Life Easier

Bodyweight training focuses on the muscles you use the most in everyday life and developing them.

Simple things like carrying in the shopping bags can be hard work and sometimes painful if your muscles are not toned and developed the same as vacuuming and doing the laundry.

If you have toned muscles these tasks will feel like a walk in park.

Can Improve Your Mental Health

When you exercise, your heart rate increases making the blood in our veins and arteries pump faster.

This in turn will remove waste out of our cells and bring in more oxygen and hormones that are needed for great health.

Our brain cells also benefit from this same thing meaning that you will feel less stressed and be able to think more clearly.

Helps You to Sleep Better

Cortisol is our stress hormone and completing bodyweight training home workout routines will reduce this.

As you will feel less stressed you will be able to drift off to sleep easier and quicker and also get a better quality of sleep.

The following day after a great sleep, you will feel and look good as well as having toned and stronger muscles over time.

It won’t be long before you will be telling all your friends about the benefits of bodyweight training and the excellent results you are reaping from it.

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Bodyweight Training Home Workouts

Home Workout Routines (Using Bodyweight Training)

Home workout routines

A lot of fitness enthusiasts are raving on about the latest home workout routines craze which is bodyweight strength training.

It is a favorite of a lot of people because it is free and is something that can be done practically anywhere!

You Decide Where You Want to do Them

You don’t necessarily need equipment to complete bodyweight training and if you do it weighs almost nothing and takes up very little space.

You can choose if you want to complete your workout outside or at home, but either way you can more or less do the same routines irrespective of your location.

A low wall or chair will do the job for your tricep dips and a lightweight resistance band to work your biceps. You simply need yourself for the rest like lunges and planks.

Create Your Own Workouts

You can easily create your own home workout routines which will give you both cardio and strength training.

Exercises like high knees and burpees are your cardio side, and then complete your sets of strength training like lunges or push-ups.

High Intensity Interval Training (HIIT) is intense and short workouts that are very easy to do.

You will see quick results with these as there is no need for equipment; you are not losing any time going from equipment to equipment.

Cardio and strength training combined as a workout is great because you are burning fat whilst completing the routine and for a long time once the workout is over.

This is due to your metabolism continuing long after your workout has finished known as the after burn.

Your muscle mass will develop and this needs more calories even while your resting so your calories burnt each day will be a lot higher.

Don’t be fooled, bodyweight training is tough even if you are the fittest person in the world!

Adjust the intensity of the workout to suit your fitness level in order to achieve the best results.

Your Workout Routines are Free

Some people think that you need to pay a gym membership every month in order to get fit but this isn’t the case.

Bodyweight training is becoming more and more popular because of the fact that there is little or no expense. Being able to complete it anywhere you like is also a huge benefit.

One dumbbell for your weighted lunges, a set of resistance bands and an exercise mat would be the maximum equipment you would need to buy for strength training but it is not essential.

Your own body weight and determination is all that is required.

After seeing all of the benefits of bodyweight training it’s easy to see why it is becoming so popular!