{"id":9873,"date":"2013-04-04T13:00:00","date_gmt":"2013-04-04T13:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/how-to-use-bodyweight-training-to-build-bigger-muscles"},"modified":"2021-11-22T01:05:17","modified_gmt":"2021-11-22T06:05:17","slug":"how-to-use-bodyweight-training-to-build-bigger-muscles","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/how-to-use-bodyweight-training-to-build-bigger-muscles\/","title":{"rendered":"How to Use Bodyweight Training to Build Bigger Muscles"},"content":{"rendered":"

Building mass and brawn has long been synonymous with the clanking of weights and the heavy grunting of guys and gals cranking out extra reps on machines. In order to build muscle it seemed, people needed to fully immerse themselves in the iron world. Not so anymore.\u00a0Emerging trends illustrate the potential for\u00a0hypertrophy<\/a>\u00a0simply utilizing your\u00a0bodyweight\u00a0without much external loading.<\/strong>\u00a0Instead, it requires some simple body manipulation.<\/p>\n

Muscles rely on one key factor to signal growth: an overload stimulus. It doesn\u2019t identify between dumbbells or barbells or that cool cable machine in the corner. And unfortunately, it doesn\u2019t sympathize with the price of the equipment or its status as the latest and greatest in exercise technology. Simply put, if you can challenge the muscle enough with a high enough stimulus, the body will be forced to build more muscle. Tools in the gym are simply a shortcut.<\/p>\n

It\u2019s important to note that bodyweight training is by no means a replacement for lifting, but rather another tool for muscular hypertrophy. <\/strong>When in a pinch or in addition to your current routine, you can add these simple strategies to bodyweight exercises for a great workout weight free.<\/p>\n

Strategy #1: Power-Up Your Potential<\/h2>\n

With your nervous system jacked up, it\u2019s easier to get a good lift and pump. With it dormant and sleeping, it\u2019s nearly impossible to boost strength and performance regardless of how many Eminem songs you listen to. When performing traditional lifts without a warm-up, your muscle fibers aren\u2019t working in harmony.<\/strong> This causes major pitfalls in strength and performance. There are two ways to work around this for your benefit.<\/p>\n

First, perform a thorough warm-up that leaves you in a light sweat.<\/strong> For bodyweight workouts, this could look like a few short sets of squats with a hold at the bottom, pull-ups, and push-ups – all stopping before fatigue sets in.<\/p>\n

Second, add some power exercises into your routine.<\/strong> Power and heavy strength exercises have the ability to fire up the nervous system and activate more muscle fibers. This boost is referred to as post-activation potentiation<\/a>. These challenging exercises are stimulating to the nervous system and cause enhanced muscle recruitment. Use it to your benefit by incorporating clusters into your bodyweight training. Start with a challenging power move like squat jumps or dead-stop upper body box jumps (this challenging variation courtesy of Todd Bumgardner<\/a>:<\/p>\n

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Dead stop upper-body box jump (side view)<\/div><\/div>
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