The quick answer is yes, you can absolutely build muscle with calisthenics! If you’re not familiar, calisthenics are bodyweight exercises that don’t require any fancy equipment or gym membership – think push-ups, pull-ups, and squats.
While lifting weights is still the gold standard for building muscle mass, research shows that calisthenics can be just as effective. In one study, participants who did a combination of weightlifting and calisthenics gained just as much muscle as those who only lifted weights.
Calisthenics are a great way to build muscle because they can be done anywhere, at any time (however, for real results we recommend signing up to one of the leading calisthenics studios in Melbourne).
They’re also relatively low impact, so they’re easy on your joints. And, since you’re using your own bodyweight as resistance, they’re also great for improving your strength-to-bodyweight ratio.
Which muscles do calisthenics target?
If you’re looking to build muscle with calisthenics, the key is to focus on compound exercises that work multiple muscle groups at once. Push-ups, pull-ups, and squats are all great examples of compound exercises that can help you build muscle mass.
The great thing about calisthenics is that you can use it to target any muscle group in your body.
- If you want to focus on your chest and arms, push-ups are a great option.
- For your back and shoulders, pull-ups are ideal.
- If you’re looking to build some serious leg muscle, squats are the way to go.
Of course, these are just a few examples – there are endless possibilities when it comes to calisthenics exercises. So no matter what muscle group you’re looking to target, there’s sure to be an exercise out there that can help you achieve your goals.
How many reps should I do?
When it comes to reps, it’s important to remember that quality is more important than quantity.
In other words, it’s better to do fewer reps with good form than to try and squeeze in a bunch of extra reps with sloppy technique. Not only will this help you avoid injury, but it’ll also ensure that you’re getting the most out of each exercise.
With that said, most experts recommend doing 3-5 sets of 8-12 reps for each calisthenics exercise. This rep range is ideal for building muscle mass.
Customise your routine to work for you
Of course, you don’t have to stick to this exact rep range – feel free to experiment and see what works best for you. Just remember to focus on quality over quantity, and you’ll be well on your way to building the muscle you want!