One of the most common “myths” in the fitness world is that you can not put muscles using just your own bodyweight. You need to use dumbbells, barbells, and other sophisticated devices if you want to add muscle. But what if you don’t have access to a gym? Or you can’t afford it for the moment? Are you doomed to remain skinny? Cute, but WRONG! Let me show you how to increase your muscle mass using just your bodyweight.
Exercises for mass increase using just your bodyweight
To prove you that it can be done I designed a special workout program. As a result, you will add muscle mass, define, lose weight and burn fat. Run the below 5 exercises in a circuit system. In the first round do 12 reps, second round 10 reps, third round 8 reps and so on.
1. Tractions – 12, 10, 8, 6, 4, 2
2. Pushups – 12, 10, 8, 6, 4, 2
3. Bouncing squats – 12, 10, 8, 6, 4, 2
4. Bouncing lunges – 12, 10, 8, 6, 4, 2
5. Hanging abs – 12, 10, 8, 6, 4, 2
If you find reps relatively easy to do, you can increase the intensity:
- Add a weight vest or weight bag to increase tractions and pushups difficulty;
- Add elastic bands or a sandbag to increase squats and lunges difficulty.
How often to do this workout program
This is one of the best methods to increase your muscle mass using just your bodyweight. To get visible and fast results you need to do this workout 2 times per week. As you keep doing it, the timeframe needed to finish all exercises will decrease. Faster you finish, stronger and more muscular you get. Keep time track every week and measure your progress. I wonder if you still think you cannot put muscle mass using just your own bodyweight.
What workout do you do with your own bodyweight to increase the muscle mass? Have you ever tried any of the exercises we suggest? Let us know in the comment area. Don’t forget to like and share. Thanks!