58 Replies to “How to Build Muscle with Bodyweight Training”

  1. My friend, mentor, and partner Greg O'Gallagher just released his new course: The Bodyweight Mastery Program! (http://www.thinkeatlift.com/bmp/)
    Today we sat down to discuss how the programs works.

    One of the questions I get asked most often is "how can I build muscle if I can't go to the gym?" And to be honest, I didn't know. I never knew how you can create enough resistance with bodyweight training to create a good muscle building stimulus.

    But Greg does know !
    He explains how you can gradually build strength in a medium rep range with bodyweight training.

    The rep range you're working in plays a huge role in muscle growth. Doing 20+ chin-ups doesn't stimulate the same growth as doing 5 chin-ups with 80lbs extra weight (even though they may be equally difficult). The main reason for that is because you're primarily training your endurance muscle fibers and not the fast twitch ones which have the most capacity for growth. That's why for example high rep push-ups don't build big pecs. Or bodyweight squats don't build big legs.

    Greg explains how you can progress through harder and harder bodyweight exercises so that you're always training in a medium rep range and build strength.

    Hope you enjoy this one!

  2. Mehh. Imi place Greg, e un tip de treaba, dar si cu repetari multe poti sa cresti la fel de bine masa musculara. Nu ma intelege gresit, si eu recomand ca majoritatea seriilor sa fie intre 5-15 repetari, dar ideea ca nu poti creste masa musculara cu repetari >15 e gresita. Uita-te la studiul asta :
    Schoenfeld BJ et. al. Effects of Low Versus High Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.J Strength Cond Res. 2015 Apr 3

  3. If you can do 30 or more push ups – then you can doing one arm push ups on the knees (I would regiment a pillow for the knees). Remember to brace the core!

    Good vid btw 🙂

    How would you work the hamstrings with bodyweight training?

  4. Hey Radu do you think you can get the same IF benifits with doing the fasting in the first half in the day rather than the second. I feel more in control over my macros in the first half rather than the evening. I know the good part about evening is hanging out with friends and enjoying foods with them, but i'm the type and they know it that saids "I'm out of Macros for the day so i'm good on the pizza" Lol but i'd still hang. What are your thoughts? I train first thing in the morning.. if that matters.

  5. Excellent video. Understanding what closed chain movements offer was very informational and the video clips over the audio was a great touch! I recently switched from WSP to BMP and can't wait, thanks!

  6. Channels like this and kinobody need ti grow as they have the most informative things which frickin work right of the bat it's sad videos of kali muscle have 1k likes and not these kinda vids ok yeah kali muscle is entertaining but we really see fitness vids to get informed and upgrade ourselves

  7. Hello! Thanks a lot for this useful video. By the way, I hear a lot of people keep on talking about Fenoboci Diet Plan, but I'm not sure if it is really good. Have you ever tried Fenoboci Diet Plan? I have heard many incredible things about it and my work buddy lost lots of weight with it, but she refuses to tell me 🙁

  8. Hi Radu,great vids! A question on pullups/chinups. SHould I shot only for full ROM reps and end the set when I can't clear the bar with my chin or you believe there is benefit in keeping doing some more reps even if the chin doesn't clear the bar for just a little bit? I usually stop when I can't get another perfect full ROM rep but it seems to me that this impairs my progress, Thanks!

  9. Anyone tried the Fenoboci Diet Plan? I've heard many unbelivable things about it and my buddy lost tons of weight with Fenoboci Diet Plan (just google search it).

  10. Hello Sir may I asked I'm 16-17 at August birthday my tall 175 cm weight 59 kg I have sixpack but I no have big bicep & v shape so what about workout do at home please tell me .Thank you very much Sir

  11. lol la fiecare 30-40 de secunde isi trage nas fara rost. mi se pare ca are o compulsie. its like a nervous tick

  12. And I like to see USA-ROMANIA communication. That wouldn't have been possible before '89, Internet or not! LOL! Next step is for Radu to teach Greg some Romanian. LOL!

  13. 12:12 The 6 Primary bodyweight movements:

    1. chin-ups / Pull-ups / Muscle-ups
    2. Push-up variations
    3. Pike push-ups or Hand-stand push-ups
    4. One legged squats
    5. Back Bridges and L-sit
    6. Hanging Leg Raises / Front Levers

  14. Fantastic video. The knowledge shared here is invaluable. Since being a chubby couch potato 4 months ago I decided to make a change and start doing body weight exercises at home. Got myself a pull-up bar nothing else and I went from doing 0 pull-ups to 8-10 now depending on my strength that day. I have lost lots of fat already (I also improved my diet and recently started IF) and gotten much stronger and built up some nice muscle. It is all about learning the progressions and constantly challenging yourself!

  15. In the program there are not mentioned burpees whici are extremely usefull for developing strenght for all the muscles early and building endurance + they are HARD. Thoughts on burpees ?

  16. can you do two programs at the same time, I want to do either Greek God, or warrior but I really want to learn how to do body wight as well can I do that? thanks

  17. Brilliant!, channel collaborations and cross references is the next big thing in You Tube.

    Keep doing it, you guys will benefit of being pioneers

  18. One of the best expansions to how to excel with body weights in you tube. kudos for the both of I the questions were great and the answers were spot on and straight forward and simple.

  19. When I first started working out my routine I made my self was 100 crunches and 20 sets of 10 lunges 3 days a week and 300 push ups and 100 pull ups 3 days a week. This worked really well for the first 3 months then I hit a plateau. After that I started a bodybuilding routine and i got more gains again.

  20. Just a little thought about "easy" bodyweight exercises like squats: one of the characteristics of the bodyweight exercises is that you can get stricter with technique and you have to try to activate and contract as much as possible the muscles. While you judge weight lifting with the weight size, in bodyweight you judge both the technique used and the contraction of the muscles, often unrelated with the exercise motion. If you squeeze crazy hard your muscles, even vertical push ups can become tough and taxing. It is possible to do it as well in weight lifting but it is quite counter intuitive while it is way easier to do it in bodyweight. Overall there is no big difference but we instinctively progress in bodyweight with more effort than with weights.

  21. These calisthenics guys only train their upper body. They do minimum work for their legs. Just look at their leg development compared to upper body development. It is pitiful.

  22. I live on a set income and a strict budget and can't afford weights worth working with … and I live in small town Oklahoma and so don't have a gym. But, I want to build and get that warrior build.

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