2024-01-25 16:00:18
Were you told that it wasn’t possible to build muscle without going to the gym and tackling heavily loaded bars?
Bullshit !
Your own body weight is enough and it is not for nothing that calisthenics is experiencing unprecedented growth.
Not only can you develop unique body management skills (through tricks like the human flag, plank or “lifts”), but you can also develop quite “decent” muscle massas evidenced by the physique of many athletes in the discipline…
Hypertrophy (muscle gain) occurs when muscle fibers are subjected to tension and damage during resistance training.
After a certain training stimulus, the body reacts by repairing and adapting muscle fibers, leading to an increase in muscle size and strength.
To facilitate this process, we can count on progressive overload, good nutrition and quality sleep.
La surcharge progressive can be done in different waysthe best known being to increase the weight used in each session in the weight room.
Be aware, however, that Calisthenics and adding weights combine very well; to learn more: How to combine Calisthenics and Bodybuilding for the best results.
In Calisthenics, we will generally increase the intensity of an exercisefor example by adding volume (more sets and/or repetitions of an exercise).
Simple example, you do 4 sets of 5 push-ups at the beginning then each week, you will increase this number by one repetition until reaching 4 × 10 repetitions following 5 weeks of training.
Note that for the purpose of increasing muscle mass, the range of 8-12 repetitions is considered ideal.
Increased time under power
The “rep paused” is another good technique.
If you can easily do 10 push-ups in a row, intensify by holding the bottom position for 2 seconds with each repetition to place more tension on your muscles.
For pull-ups, you can hold 2 seconds with your elbows bent at 90° and 2 seconds at the top of the bar.
Isometric contraction
In the same way, we can create tension in the targeted muscles by remaining static for a defined period and thus result in an increase in recruitment and activation of muscle fibers.
We generally consider that 3 seconds of isometric contraction is equivalent to 1 repetition, so we will try to hold the exercise for a minimum of 10 to 30 seconds for a good stimulus.
Reduce break times
By taking less rest between your sets, you will increase metabolic stress and muscle fiber recruitment.
This will result in adaptations in the muscles such as an increase in strength and volume.
For this, nothing beats a good AMRAP for families, for example:
- 5 pumps,
- 5 dips,
- 10 push-ups
- 10 Australian pull-ups.
This represents one lap of the circuit, you must complete the maximum number of laps in 15 minutes.
Play on the intensity
Finally, it is crucial to always adapt the exercise to your level by opting for the appropriate variation.
If you can easily do 30 push-ups in a row, it’s time to move on to a more advanced version like diamond push-ups, explosive push-ups, one-handed push-ups, feet elevated or balance push-ups.
The same goes for pull-ups (wide grip pull-ups, archer pulls, muscle ups, etc.) or abs (knee raises to the bar, straight leg raises, toes to bar)…
Program to gain muscle without weights
Here is a routine that applies the different points listed above to be performed at least twice per muscle per week.
Allow 48 hours for recovery before targeting the same muscles once more.
Monday, upper body:
- traction 4×8
- dips 4×12
- isometric supination traction 3×30 s
- Australian 3*15
Superset at the bar (to be done without a break between exercises):
- triceps extension 3×12
- biceps curls 3×12
Tuesday, lower body:
- jump squat 4×8
- nordic curl 4×8
- reverse nordic curl 4×10
- squat bulgar 3×12
- alternating slots 3×15
- calf extensions 3×15
Thursday, upper body:
- wall balance push-ups 4×8
- military pumps 4×8
- straight bar dips 3×10
- traction supination 3×10
- isometric push-ups 3x30s
- pelican curl 3×10
Friday, lower body:
- pistol squat 4×8
- squat feet together 4×8
- 4×10 side slot
- 3×12 stepped slots
- squat iso 3x30s
- calf extensions 3×15
Saturday, 30-minute AMRAP:
- pull-ups 5
- dips 5
- pushup 10
- australian pull-ups 10
- leg raises 5
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