Building muscle with bodyweight exercises?
By kdawg001
@kdawg001 (3)
Canada
September 18, 2010 5:31pm CST
What do you think of the following bodyweight exercises for building muscle:
-dips
-pullups/chinups
-handstand pushups
-inverted rows
-single leg squats
-hanging leg raises
if I do these exercises but stay in the 8-12 rep range can I bulk up?
P.S. I would be eating 500-600 calories above maintenance.
1 response
@TonyPluto (171)
• United States
28 Sep 10
The thing about bodyweight exercises for building muscle
is that you have a set amount of weight to work with.
Those are all great exercises but
trying to stay inside a rep range only works if you can add more weight over time.
Your goal should be to be able to do more reps than last time
every time.
that's howyou know you're growing.
I know a lot of people who've had great success doing pyramid style sets.
ie 20 set 1 19 set 2 18 set 3 and on down to 1.
and either starting higher next time
or finishing faster.
It's very hard to build new muscle after an extended period of time
because your body quickly adapts to the weight.
But as long as you're doing Everything right
(Eating, resting, cycling intensity, etc.)
You can do amazing things.
You must have some knowledge about dieting if you know what your maintenance is
but I can't imagine you really think only eating 600 above it will make you grow.
To do a serious 3 month bulk
you should be eating close to 60% more than maintenance level.
For instance
if you typically eat 3000/day you should aim for 5000/day
or 21000/week to 35000/week
I usually use this formula
(bodyweight desired + 15%)x 25 calories
ie I want to weigh 200lbs so
(200+30)x 25 = 5750 kcal/day
and at LEAST 1 gram of protein/ pound of body weight
shouldn't be a problem when eating that many calories
I recommend checking out stronglifts.com
very simple easy to use site
good luck.