Body Weight Training for Muscle Mass

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In this article you will discover a workout with body weight that will help you grow effectively in muscle mass, without wasting time and without neglecting different muscle groups.

Lately I have received many questions and requests from site readers for a training program that can be done at home with body weight and minimum equipment.

Therefore, below you will see a concrete example of training that does not “suffer” from any of the 3 serious mistakes in weight training for muscle mass.

This workout is based on some well thought out principles, which ensure that you do NOT actually develop only endurance or other qualities, but focus on developing muscle mass… that you work ALL your muscles well proportioned… and that you get to build a body really muscular, attractive and high-performance… not a mediocre one that can do hundreds of push-ups.

Training Program

The body weight training program for muscle mass that I recommend you try for the beginning consists of 2 distinct training days, performed with a day break between them.

Thus, you can start with day 1 month, day 2 on Wednesday, day 1 on Friday and so on. If you can train on Sunday, I recommend you to continue without any interruption with day 2 on Sunday, day 1 on Tuesday, day 2 on Thursday, day 1 on Saturday and so on. If you can’t, it’s no problem – 3 days of training a week will be enough if you haven’t done such routines before.

Training Days

Here is the minimum I recommend you do every training day:

Day 1

  • Horizontal float variant
  • Ramat variant
  • Balance extension variant

Day 2

  • Vertical float variant
  • Traction variant
  • Knee-length variant

Again, these are the minimum.

Over them you can also add core exercises, exercises that put more emphasis on different smaller muscle groups that you want to highlight…

… Or even dynamic HIIT exercises (or other styles of metabolic conditioning) if you want to burn more fat.

The exercises

For a workout at the gym I can simply prescribe 6-8 repetitions per set (for example), and you choose the weights you use so that you can do a minimum of 6 and a maximum of 8 repetitions.

When it comes to bodyweight workouts, you don’t have that simplicity.

Because your body weight is constant, you will need to choose lighter or heavier options for exercise.

Basically, you will need to find ways to change the levers and the percentage of body weight you support, thus putting more or less tension on the muscles.

Therefore, in the above program I did not recommend a “fixed” version of the exercise.

For example, I did NOT specify “high-legged floats” or “spiderman floats” because a guy who barely does floats would not be able to follow the program.

Instead, I will simply write “Float variant” or “Knee bend variant” and YOU will have to choose a sufficiently difficult variant for YOU.

Variants of Exercises

Here are some quick examples:

➤ Horizontal float variant – See more in the float article.

➤ Herd variant – Here is a herd tutorial from Fit Woman.

Note: You do not necessarily need such a device or even a traction bar to effectively develop your pulling muscles (back, biceps and many others). I will tell you below where you can see all the variations you need.

➤ Hip extension variant – The most accessible and efficient are the bottom bridge and its variants

➤ The variant of floats in vertical plane – the most difficult of these being the floats from stand to hands

➤ Knee-length variant – from knee-bends on the support, to pistol knee-bends (one leg)

For all the exercises you have to find the right option for your level – the one that allows you to do around 6-12 repetitions and NOT much more.

As soon as your strength increases and you reach the upper limit of the recommended range, you will have to find a slightly more difficult option if you want to continue to grow muscle mass.

It doesn’t make sense to train your endurance by reaching a high number of repetitions, when you actually want to increase your strength and muscle mass.

Therefore, the whole “trick” is to know as many effective options for each exercise with body weight…

… As well as which are more difficult and easier.


What do you do if you can’t do traction or push-ups yet?

Or… through what exercises to progress from knee bends to knee bends in one leg?

And as you can imagine, all this requires detailed explanations in order to perform them correctly and not get injured.

What else do you need

If you follow the little-known exercises and all the progress tips in this special program, you don’t need anything at all.

You don’t need free weights, elastic bands, traction bars, suspension systems or anything else.

And you won’t even have to use water bottles or who-knows-what else as weights (as you can read on other sites).

If you have a traction bar that you can position it at a height for vertical drawing, as well as somewhere at a medium height to make horizontal drawing movements, perfectly. But again, you don’t necessarily need that. At least not for a few good months of strenuous exercise in which you see your muscles getting bigger and bigger in the mirror.

Lose Weight and Define?

If you feel the need to do something extra to get rid of the extra fat on your abdomen and the rest of the “problem” areas, you can’t go wrong with a few sets of high-intensity body weight circuits.

Done correctly, they will not increase muscle mass at all and will cause significant amounts of fat to be burned, hours after training.

This will make your muscles look even more impressive.

In addition, you will develop your physical condition, without running tens of minutes in a row.

Therefore, in addition to the program of rapid growth in muscle mass only with body weight (even without the traction bar)…

… The modern training in the ALFA program also contains a super-efficient method of burning fat.

And using both, you will look much fitter and more attractive in record time.

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