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Can you build muscle mass with bodyweight exercises?

    Some people want to build body mass in order to look good, others simply want to be more toned and physically capable. There are also plenty of people who need to build muscle mass because they have been ill or bed-ridden and need to rebuild muscle that they lost.

    You’ll often find that bodyweight exercises are used in physiotherapy in Mascot and other places.

    It’s not an easy process and there are no shortcuts. But the short answer is yes, you can build muscle mass with bodyweight exercises.

    What Are Bodyweight Exercises

    You’re probably familiar with weight lifters and the range of movements they perform in order to lift as much weight as possible. A weight lifter or bodybuilder will lift weights in order to build strength.  However, if you’re not ready to hit the gym and don’t have a set of dumbbells at home then you can undertake bodyweight exercises.

    In short, these are exercises that require you to lift your own weight, such as chin-up, or even planks. 

    How Bodyweight Exercises Build Muscle Mass

    When weightlifters build muscle they pick up heavyweights. The idea is to push their muscles to the limits. In the process they’ll create tiny micro-tears in their muscles, when the tears heal they’ll be stronger, increasing the lifting strength and muscle definition of each muscle.

    However, it should be noted that this is very effective at building muscles for a toned body, It’s not going to lead to huge muscle growths. In order to really grow muscles you need the mechanical tension that happens when you try to lift something very heavy. 

    For example, when you try to pick something off the ground that weighs a lot more than you do, all the muscles in your body have to work together; Getting the weight of the ground creates mechanical tension and this forces your muscles to grow. 

    Muscle Damage

    Whether you’re doing bodyweight exercises or the tougher weightlifting exercises, you’ll find that your muscles start to burn when they get tired. This can make them look bigger but is also a sign that you are pushing your limits and your muscles are growing.

    You know that you’ve caused muscle damage when you feel sore between 24-48 hours after your workout. Although this soreness isn’t essential, it does show that what you’re doing is working. 

    When To Bodyweight Exercise

    If you’re new to exercising and lifting then bodyweight exercises are a great way to get started and commence the muscle-building process. It’s also a common solution prescribed by physiotherapists to help recovery from injuries.

    However, your body is exceptionally good at adapting and if you do the same exercises every day it will soon get used to them, you won’t get the same muscle growth as you did at the start.

    Unless you’re going to start lifting weights, you’ll need to keep your bodyweight exercise routine varied, this will help to keep them effective.

    Don’t forget, the average person can only add 1-2 pounds of muscle a month, it will be a slow process. 

    Healthy Diet Tips When Building Muscles 


    Building muscle would require a healthy body and mind. Also, you’ll need to have a positive energy balance by taking in more calories. If you want to build a pound of muscle, then you need about 2,800 calories to support protein turnover, elevated with training. 


    Check out these simple tips to help build your muscles:


    1. Don’t Skip Breakfast


    Breakfast gives you the burst of energy you need for intense training and to keep you full until your next meal. Eating healthier food, such as omelets, fruit smoothies, and cottage cheese, in the early part of the day, is crucial in building your muscle mass. 


    1. Take Supplements


    Aside from healthy food, it pays off taking supplements to help build your muscles faster, and we like for a top quality choice for all types of muscle builders. Whether you’re a beginner or a seasoned muscle builder, you’ll find the right supplement product that works for you.


    1. Consume Protein with Every Meal 


    Eating protein with every meal helps boost your muscle mass. So you should consume at least 1 gram of protein per 454 grams of body-weight (e.g., 200 grams per day if you weigh 91 kilograms). The best whole protein source includes the following:


    • Red meat such as beef, pork, and lamb
    • Poultry like chicken, duck, and turkey
    • Fish such as tuna, sardines, salmon, and mackerel
    • Eggs and eat the yolk
    • Dairy products like milk, cottage cheese, cheese, quark, and yogurt
    • Vegan options such as tofu, lentils, seeds, and nuts


    1. Eat Carbs Only After Exercise 


    Carbohydrate is a great energy source. However, most people eat carbs more than what they need, so limit your intake to after exercise only—eating more fruits and vegetables and whole grains. Rice, bread, potatoes, pasta, oats, and quinoa should be consumed after a workout only, and avoid white carbs.


    Closing Thoughts


    The bottom line is that, yes, you can build muscle with bodyweight exercises, but only up to a certain point. When your body builds enough muscles to the point where it can comfortably lift its own weight, then that’s the point where you’ll stop gaining muscle mass and strength. Going to the gym to lift weights or adding difficulty modifiers to your bodyweight exercises will be the next step up from normal bodyweight exercises if you want to progress further.