Can Bodyweight Strength Training Routine Build Muscle?

While weight training is the best way to achieve muscle mass and strength, utilizing bodyweight strength training routine regularly will yield same results to some extent. It is inexpensive and can be accomplished anywhere, anytime even at home. Use your body as a gym - no dumbbell, barbell, or special equipment is required. Another benefit is that you can use the creativity of your mind to combine many types of muscle groups training. Using bodyweight for strength training is safer than weight since you are only limited to your own bodyweight. You have no chance of overloading your training by external weight. By implementing proper bodyweight strength training routine to muscle groups, it is likely that your muscles will grow at the same rate as normal weight training.

Although bodyweight strength training is very safe, there are chances of injuries if you are not careful. The focusing of the mind and movement is very important to avoid injuries and always consult your physician before starting any exercise or nutrition program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

The beginning phase of bodyweight strength training routine is less intensity and it is very suitable for beginners. After some training to ensure your body is adapted to the bodyweight with gradual increased in strength you will move into the intermediate and advance phases with higher intensity and repetitions. You will see fat loss, increase in strength endurance and muscle growth during this period.

Not all trainers have the same workouts. Different trainers will have different sets of training but it is very common to include training sessions for different muscle groups on upper and lower body, back, legs, and arms. Common types of training will include:

• Squat
• Push Up
• Pull Up
• Crunch
• Lunge

For more advance training, it will include more difficult variations of the above exercises. For example, instead of normal squat train with one leg squat, split squat jump, or cycled split squat jump. Instead of push up, train with elevated push up or use only one hand. Some people like to alternate the variations each week to train a wider muscle group.

Just like any weight training, three times per week of bodyweight strength training is sufficient. However, experts recommend adding interval training(cardio exercise) after bodyweight strength training either on the same day or on non-workout days. This will greatly accelerate the fat burning process in the body, resulting in effective fat loss. The total training days will never exceed six days. Leave at least one full day per week for rest.

Below is one example of bodyweight strength training recommended by Wesleyan University.

1. Squat - 1 x 20
2. Push-up - 1 x 20
3. In place forward lunge - 1 x 10
4. Pull-ups (partner, bar, modified) - 1 x 15-20
5. Squat Jump (use arms) (explosive jump) - 1 x 15
6. Abdominal activity (Various Crunches) – 1 minute
7. Step ups (chair, box, stairs, etc..) - 1 x 10
8. Low back extensions/Supermans (on ground) - 1 x 20
9. Lateral Lunge (in place or walking) - 1 x 10
10. Dip (Bench, chair, bed, etc..) - 1 x 15-20
11. Single Leg Front Reach (single leg SLD) - 1 x 12

Here is another bodyweight strength training routine by Craig Ballantyne from Turbulence Training for beginners.

1A) Lying Hip Extension (8 reps)
no rest – go directly to:
1B) Plank (15 seconds) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

2A) Prisoner Squat (12 reps)
no rest – go directly to:
2B) Bird Dog (5 reps) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

3A) Kneeling Pushup (8 reps)
no rest – go directly to:
3B) Side Plank (5 seconds) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

4A) Band Pull (15 reps) no rest
go directly to:
4B) Ab Curl-up (15 reps) Rest 30 seconds. Repeat this cycle 2 more times for a total of 3 supersets.

For more information on bodyweight strength training routine, visit Turbulence Training For Fat Loss and Burn The Fat, Feed The Muscle.

It is not surprise to build more muscle mass by increasing the sets, repetitions and resistance of these exercises. In general, the more resistance applies to the exercise, the more muscle strength is needed and hence muscle growth.