Weightlifting is much more popular than calisthenics because the main goal for most people is to build muscle, and that is fine because who doesn’t want to build muscle? But maybe you also want to learn those cool calisthenics skills, so you might be wondering, “Can you build muscle with calisthenics?” That is the question I will be answering in this article.
I have personally built myself a good body by doing only calisthenics, but there are some people who have been doing calisthenics for years and have very little muscle. So, I went and did research on how muscle is built and how you can bring those muscle-building techniques into calisthenics.
This is what I will be covering in this article:
- Can you actually build muscle with calisthenics?
- Building muscle with calisthenics vs weights
- Benefits of building muscle with calisthenics
- How to build muscle with calisthenics
Can you actually build muscle with calisthenics?
Yes, you can build muscle with calisthenics. However, if you want to really maximize muscle growth through calisthenics, you need to understand progressive overload. Progressive overload involves gradually increasing the difficulty of your calisthenics exercises to continuously challenge your muscles. In the context of calisthenics, this means making the exercises progressively more challenging over time.
But that’s just the beginning of your muscle-building journey with calisthenics. There are a couple of other ways to make sure you build muscle with calisthenics, but I’ll cover these strategies later in the article.
Advantages of Building Muscle with Calisthenics VS Weights
Let me break down the advantages of building muscle with calisthenics versus weights.
- Cost-effective or entirely free, making it budget-friendly.
- Improved flexibility and agility, contributing to overall athleticism.
- Develops a lean and agile physique with a focus on functional strength.
- Master you bodyweight and learn some cool-looking skills.
- Engages multiple muscle groups simultaneously for holistic strength development.
- Perfect for those looking to enhance core strength and body control.
- Ideal for individuals who prefer outdoor or minimal equipment workouts.
- Offers a diverse range of equipment and exercise options for muscle isolation.
- Primarily targets muscle size and mass, promoting a robust, muscular physique.
- Incorporates static movements for focused muscle growth.
- Allows for tailored muscle development, particularly in the upper body.
- Suitable for those aiming to build substantial leg muscles with various leg-specific exercises.
- Accommodates individuals with varying body types, including overweight and taller individuals.
- Provides a structured environment for progression and personal records.
How to build muscle with calisthenics
Here are a few strategies you can use to build muscle with calisthenics.
- Progressive Overload: The key to building muscle in calisthenics is progressive overload. This means you should gradually increase the difficulty of your exercises. You can do this by either adding more sets and reps or by going to a more difficult variation. You can also add weight to certain exercises like pull-ups or dips by using something like a weighted vest or a dip belt.
- Nutrition for Muscle Building: Proper nutrition is crucial for muscle growth. To build muscle mass, you need a caloric surplus—consuming more calories than you burn. Focus on a well-rounded diet with sufficient protein, approximately 0.7 grams per pound of your body weight, along with carbs for energy and healthy fats.
- Rest and Recovery: Muscle growth occurs during rest, not exercise. Prioritize sleep, typically 7-9 hours per night, as it’s integral to recovery. Include rest days between intense workouts to allow your muscles to heal and grow. Overtraining can be counterproductive, so listening to your body is vital.
- Rep Range for Hypertrophy: Muscle hypertrophy thrives in the 6–12 rep range. You can read more about the rep range here: The Rep Ranges for Hypertrophy, Strength and Endurance Workouts (menshealth.com). Staying within this range ensures you’re working at an intensity that spurs muscle growth. Adjust resistance and reps as you progress to maintain this range.
- Consistency and Adaptability: Consistency is the cornerstone of muscle development, but adaptability is equally important. Modify your workout routine as needed, be it by changing exercises, adding resistance, or adjusting the volume. Flexibility in your approach will help you reach your muscle-building goals.
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