Exercises with body weight to gain muscle mass

Have you ever heard that the calistenics cannot gain muscle mass because the only thing they raise is their own body weight? This is not true, and according to Jeff Cavaliere, one of the world’s most famous coaches, the Exercises with body weight to gain muscle mass They are truly effective.

Calisthenics is a training that consists in working strength and cardiovascular capacity at the same time using the resistance the Body weight (without weights)but not only this, it also helps you develop muscles, flexibility, agility and coordination.

Jeff Cavaliere says that with a series of Calisthenics exercises You can begin to see muscle mass profits, getting the best results in the size of the main muscle groups of the body.

The best exercises with body weight to gain muscle mass

Although the body weight is used in calisthenics as a resistance to increase the volume of your muscles, it is important that you understand that as progress will come a time when the load of your body will be insufficient to continue producing results. But don’t worry, there are ways to solve this.

One of them can be using more complex exercises. For example, if you are already able to dominate with a correct technique and an acceptable range of repetitions, you could now try to do the dominated hand. If you still do not succeed, then you can consider another solution: add ballast, that is, you can wear a belt with discs hanging from your body. The important thing is to seek progression.

If you are starting in THE WORLD OF CALISTENIA Or if you are already advanced and practice complex exercises or with ballast, you can try these exercises with body weight to gain muscle mass that will be great:

Funds

Two muscles are mostly worked when you do funds: pectoral and triceps. If you keep your trunk in a vertical line, you propitiate more work in the triceps, while if you include the trunk forward, then the pectoral receives the greatest approach. To do it you must support your hands on the parallel bars and execute repetitions by descending and ascending your body.

It is extremely important to perform this exercise softly to prevent joints such as elbows and shoulders from suffering too much; Therefore, the technique in this exercise is essential. In addition, it is a Ideal exercise to add ballast.

Dominated

The dominated is a basic exercise in which vertical traction is executed and is perfect to work the Muscle fibers of your dorsal. To make a dominate you must grab with your hands of a bar that must be above the head; You make a repetition up and descending again.

When the dominated ones are performed, it is a priority to imagine that it is not your body that goes up, but that you are pulling the bar. In this way you can achieve a better Mind-muscle connectionseeking the largest training approach in the dorsals, in the rhomboid, in the lower portion of the trapeze, in the deltoid and in the biceps.

Flexions

This traditional exercise is a variant that you can consider even before trying the funds and in case you are starting in calisthenics. With the flexions it seeks to produce hypertrophy in the areas of the chest and arms, specifically in: Pectoral major, anterior deltoid and triceps.

The flexions can Also work your abdomenwhich is further encouraged if you add load on your back. If you do not have in some way to load your back as discs or weights, you can try more complex variations such as declined flexions or jumps with jumps.

Seadilla

This is an excellent exercise that serves to tone legs and buttocks. To perform it you must keep the natural and neutral lumbar curve to avoid creating some imbalance in the back. Keeping the feet to a separation similar to the width between your shoulders, you descend your body by flexing the knees trying to make your buttocks touch the ground.

Whenever a squat is executed, it is essential go downsince otherwise the greatest benefits of this exercise are lost. Once you can master the basic shape of the squat, you can try more intense versions such as: the squat to one leg.

Leg lifting

Building muscle mass is not just about increasing volume in arms and legs, it also implies build a good abdomenand for this you can try one of the exercises with body weight to gain muscle mass in the Core: Leg lifting.

This exercise is done keeping you lying down On a bank or hanging from a bar. A repetition is counted when going up and down slowly, taking care of the technique, and if you are starting, you can try a simple version flexing the knees, and then progressing to a more advanced way with the stretched legs.