BUILDING MUSCLE AT BODY WEIGHT: EFFECTIVE FOR GAINING MASS?
When it comes to weight gain, most people first think of the gym and weight training on machines or with weights and dumbbells. But is it really possible to build up your bodyweight without using equipment?
HOW DOES MUSCLE GROWTH WORK?
To understand how muscle growth works, you have to remember some anatomy principles. Every muscle in your body is made up of many muscle fibers, much like ropes made of different materials. If all of these ropes work well together, your strength will increase, but you won’t notice any visible change in your body. In other words, the coordination between the fibers improves through the repetition of the exercises. This phase lasts about 6 to 8 weeks. Beyond this phase, if you continue to train, the muscle fibers will end up increasing in size and will finally become denser and stronger. This is called hypertrophy. This is when the changes become visible on your body and your muscles take shape.
After a weight training session, your body reacts. To put it simply, it’s a bit like saying to himself: this training has been really hard… I have to find a way to improve this next time. Your body will then repair the small injuries to your musculature caused by the training and begin to build a little more tissue for the next sessions. These injuries are actually micro-cracks that appear in the muscles due to the stress of heavy training.
If you regularly increase the difficulty of your workouts and continue to push your limits, your body will also continue to adapt to these stimuli. To put it simply, your muscles build after training much like they want to be ready for the next challenges you ask them to do. In fact, muscle growth begins, strictly speaking, during the recovery phase, when your body repairs the muscle fibers that were called on during exercise. Remember also that training will not increase the number of your muscle fibers – which is determined at birth – but will affect their density / volume and their performance.
IT TAKES TIME TO BUILD MUSCLE
While the goal of training is to stimulate your muscles, that doesn’t necessarily mean that each session is going to make you gain muscle mass. So when are you going to see the first results ? Well, it’s only after several weeks / months of regular training that your muscles will start to build.
To gain muscle, you need to train regularly and in a variety of ways. If you don’t stimulate your muscles, they will go away as quickly as they started. Try to find a workout routine that works for you to stay on course and meet your goals. After a while, the muscles eventually get used to the stimulus. If your training always stays the same, you will stagnate and stop making progress. This is why it is very important to increase the level of difficulty of your workouts and also to vary them. And do not forget to plan days of restto allow your muscles to regenerate. Again, those non-workout days are a must, as only then can muscles recover and grow.
It’s not just the musculature that changes with training. Ligaments, tendons and bones also adapt to stimuli.
BUILDING MUSCLE WITHOUT EQUIPMENT: IS IT POSSIBLE?
The answer is yes ! You don’t necessarily need dumbbells, weights, or machines to build muscle. It depends on your goal:
- Strength training without equipment is particularly suitable for beginners. The resistance force generated by the weight of the body is an excellent stimulus for the muscles. Besides the fact that it helps to build muscle mass, its other advantage is to strengthen the mobility and flexibility of the whole body. There are many, many combinations of bodyweight exercises. As we have already pointed out above, it is important to train regularly and gradually increasing the difficulty, but also to give your body time to regenerate . Warning ! Av ant to start weight training beginners should first become familiar with the exercises and ensure that their implementation is correct. On theadidas Training app you will find descriptions and explanations for many exercises. Correct performance is essential to effectively build muscle mass and also to prevent injury. Improperly performed movements could cause injury.
- If you are bodyweight training regularly and already showing excellent muscle strength, then additional loads will be required to go further and achieve optimal muscle development. With weight training, it can happen that we quickly reach a level of stagnation. By training with additional weights and increasing the load regularly, you will be able to boost your performance. There are many exercises with dumbbells that give very good results for building muscles quickly.
BUILDING MUSCLE IS GOOD FOR THE BODY AND MIND
Bodyweight training will not only improve your physical appearance. It also comes with many other benefits, such as firmer skin, better posture, and less stress . Strong muscles will also help stabilize your joints and take the strain off your tendons and ligaments.
Have you also decided to lose weight ? That turns out well ! Thanks to your new, well-developed muscles, you will burn more fat, even at rest. Indeed, by training regularly you will benefit from the afterburn effect, also called afterburn. This means that your body continues to burn calories even after training, since your metabolism is still active. Strength training will also do your mind a lot . A strong and muscular body builds self-esteem and also self-confidence.
As we have just seen, building muscles without equipment is quite possible and effective. Build muscle and improve endurance through bodyweight exercises. In addition, you can train absolutely anywhere: no need for equipment, machines or dumbbells. Take the challenge, and with a little patience, you will soon see the results!