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Building muscle and mass is not an easy job as it requires tremendous levels of discipline and unrivalled commitment levels over a considerable duration of time. One must exercise for months before seeing any visible results.
The most common way of building mass would be to perform strength training with free weights as these exercises not only activate the target muscle group but also tone a host of other stabilisation muscles for a complete body workout. However, this isn’t the only way to build mass, and performing select bodyweight exercises could work in the same way and help you build muscle even in the comfort of their home.
Additionally, have a healthy diet that is a rich source of lean protein, which is quintessential for muscle building and recovery.
Without further ado, let us look closer at the five bodyweight exercises that you could add to your training program to build mass and muscle.
#1 Step up
The quads and the glutes are the primary target muscles while performing the step-ups. Moreover, this relatively simple exercise could be performed by amateurs and novice trainers as well.
Instructions:
Step 1: Stand straight in front of a raised platform with your feet placed shoulder-width apart and place your hands on the side, parallel to the body.
Step 2: Using your left leg, take a step on the raised platform.
Step 3: Hold for a moment and return to the starting position. Repeat the same motion with the other leg to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Increase the height of the elevated platform for an increased challenge.
Next-up: One-Arm Push-Ups
#2 One-arm push-ups
The one-arm push-up is an advanced variation of the regular version that activates the pectorals, biceps and the triceps with increased precision.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank. Place the right hand behind the back and steady yourself with your left arm.
Step 2: Gradually lower the body until the chest is just inches above the floor. Ensure that the body is straight throughout the duration of the exercise.
Step 3: Hold for a moment and return to the starting position.
Perform the exercise for the recommended number of times. Repeat the same motion with the other hand for a balanced workout experience.
Important tip: Do not sway your body while performing this exercise.
Next-up: Forward Lunge
#3 Forward Lunge
The forward lunge is an extremely effective bodyweight exercise that targets a host of muscles of in the lower body, including the quads, hamstrings, glutes and the calf muscles. Moreover, with its simple motion, the exercise could even be performed by beginners and casual trainers.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and place your arms on the side, parallel to the body.
Step 2: With a stationary upper body, take a step forward using your right leg such that the left knee touches the floor. The right thigh must be perpendicular to the torso and parallel to the floor.
Step 3: Pause for a moment and return to the initial position. Repeat the same motion with the other leg to complete one rep.
Perform the exercise for the recommended number of repetitions.
Important tip: Beginners must avoid taking a giant step as it could unbalance the body.
Next-up: Squats
#4 Squats
The squat is a total-body exercise that targets a slew of muscles in both the upper and the lower body. The primary muscle groups include glutes, quads and the hamstrings present in the legs.
Instructions:
Step 1: Stand straight with your feet positioned at a distance greater than the width of the shoulders. Place your hands on the side, parallel to the body or place them in front of the chest in a fully extended position.
Step 2: With a stationary torso, slowly lower yourself by bending your knees until the thighs are parallel to the floor.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: People with back problems must exercise caution while performing the squats.
Next-up: Dips
#5 Dips
Dips are wonderful a bodyweight exercise for building pectoral muscles and the triceps. Additionally, the exercise tones the biceps and the forearms as well.
Instructions:
Step 1: Stand in between the dips bars and get into position by placing your hands on them. Raise your body off the floor until the arms are straight and parallel to the body.
Step 2: Keeping a straight torso, slightly bend forward and lower yourself until the upper arms form a 90-degree angle with the lower arms.
Step 3: Hold for a moment and return to the starting position. Do not let the feet touch the floor throughout the duration of the exercise.
Repeat the exercise for the recommended number of times.
Important tip: Keep the elbows close to the body throughout the duration of the exercise.
