Is it probable to attain significant muscle mass through calisthenics? The answer is a resounding yes. This guide will walk you through the process of using bodyweight exercises to build muscle and dismantle some common misconceptions about calisthenics.
Why People Think We Can't Grow Muscle Size Through Calisthenics?
A common belief among fitness enthusiasts is that the ideal rep range for muscle growth is 8 to 12 reps. If you can perform more than 12 reps, it's considered less effective for muscle growth.
Since calisthenics is bodyweight training, it's often easier to exceed 12 reps. This might be why many people think calisthenics is not ideal for muscle growth, creating a misconception about its effectiveness.
To break this myth, we'll reference a study on the impact of high-repetition and low-repetition resistance training on muscle growth.
High Repetition vs. Low Repetition: Is low-Rep Training Effective for Mass Gain?
In a research conducted on eighteen young men with prior resistance training experience, participants were divided into two groups. One group engaged in low-repetition resistance training (25-35 reps per set) while the other performed high-repetition training (8-12 reps per set). Both groups adhered to their respective workout routines three times a week for eight weeks.
The results revealed that both groups witnessed a significant increase in muscle size, with no notable difference between the two. Specifically, improvements were observed in the thickness of the elbow flexors (5.3% vs. 8.6%), elbow extensors (6.0% vs. 5.2%), and quadriceps femoris (9.3% vs. 9.5%).
That being said, calisthenics workouts can build muscle as effectively as weight training. While some fitness enthusiasts can easily perform more than 12 reps in certain exercises, such as push-ups, and still achieve muscle growth.
Also, many challenging calisthenics exercises, such as pull-ups and advanced variations like the one-arm pull-up, are inherently difficult to perform for more than 12 reps. Therefore, by doing bodyweight training, we can effectively train within both high and low-rep ranges, contributing to overall muscle growth.
But I Saw Many Calisthenics Guys and They Weren't So Gig
The physique of calisthenics practitioners can vary based on their training style. Some calisthenics enthusiasts who aren't very big may focus on skills like performing muscle-up and front lever. They might not prioritize building their physique as much.
If you go to Calisthenics Park, you'll find quite a few big guys out there and they do intense bodyweight training, doing multiple sets of push-ups, dips, pull-ups, and squats for over 15 reps.
Prisoners and Calisthenics
Consider prisoners as another instance. They get jacked in prison. Many prisons may lack weight equipment, leading inmates to turn to calisthenics for physical fitness. and train like beasts. Their rigorous bodyweight training regimes often result in substantial muscle growth, demonstrating that calisthenics can indeed help attain a robust physique.
Personal Preference Dictates Physique Goals
Personal preference for a calisthenics physique is another factor. Some calisthenics athletes prefer an athletic build over a massive body. Therefore, their training is tailored to maintain a lean and toned physique rather than developing significant muscle mass.
Can You Increase Strength through Calisthenics? The Impact of Calisthenics on Strength Development
Yes, calisthenics can significantly increase strength. Many calisthenics athletes possess superhuman strength in their body, performing feats like holding their body in a horizontal line with two arms (planche) or pulling up their body to the bar with only one arm. These displays of strength are indicative of the effectiveness of calisthenics in building strength.
Additionally, bodyweight training can increase strength for weight training. There have been instances where individuals, despite not performing bench press exercises for a while and focusing only on calisthenics, have seen an increase in their bench press max.
Conclusion
Calisthenics, when performed correctly and consistently, can lead to impressive muscle gains and strength development. The key is to understand your body, identify your fitness goals, and tailor your calisthenics routine accordingly. With the right approach, you can leverage the power of calisthenics for muscle gain and achieve your fitness objectives.