Bodyweight fitness for muscle building

Good health is the most important thing, so people now should have realized that only with a healthy body can you do a lot of things. Fitness has become a popular form of exercise, and many people like to use some fitness equipment to increase muscle mass. However, bodyweight fitness is also a popular way of fitness. Fitness can shape the body and give people a healthy figure. So how should we do bodyweight fitness to gain muscle?

1. Technical focus of bodyweight muscle hypertrophy training

Definition: The obvious dividing line between bodyweight training (or high-rep, low-intensity group) is that you will reach exhaustion (completely exhausted) after 15 reps per set, and weight training group (or medium-low-rep, medium-high-intensity group): you will reach exhaustion after a maximum of 15 reps per set (inclusive).

Because the intensity of the bodyweight training group was relatively low, a strategy of cumulative training volume and complete failure was used to develop low-intensity muscle hypertrophy.

2. Training risks that need to be taken seriously

(a) Overtraining: Extensive training in a short period of time and extreme fatigue may cause rhabdomyolysis. When the training volume exceeds the body's absorption range, the body tends to break down muscles rather than develop them, so please be sure to proceed step by step.

(b) Pay attention to the correctness of the movements: when fatigue level increases = training quality decreases. To achieve the same hypertrophy effect as a weight training group,

Bodyweight training requires more training volume, such as more than 100 bodyweight squats and multiple consecutive sets. I shudder to think what would happen to a beginner doing hundreds of squats with incorrect form while fatigued.

summary:

1. Low-intensity bodyweight training can also achieve good muscle hypertrophy training effects: the condition is to accumulate more training volume and complete exhaustion

2. Do what you can: (1) Pay attention to the quality of the movement: avoid compensation caused by high fatigue! (2) Take it step by step: understand the risk of rhabdomyolysis caused by short-term and large-scale training