Working out with heavy weights is an effective way to build muscle and strength. Low rep ranges are preferred for maximal muscle fiber activation and growth, yet a common misconception about lifting heavy loads is that it will make us bulky or bodybuilders.
The truth is that heavy weights cause micro-tears to our muscles which then repair after the workout and become denser, creating a leaner, more sculpted look.
Furthermore, different training regimens create different results; by adding variables such as intensity or volume you can tailor your plan to your desired goal instead of being tied to one specific approach.
Knowing what kind of training regimen you should use for your desired aesthetic is something that takes knowledge and experience so be sure to do research before going too far down any one path.
Contrary to popular belief, even body weight workouts can result in strength and size gains for the body.
Through an essential process known as hypertrophy, the body’s natural repair mechanisms come into play and cause muscles to adapt to the new stress by building up more muscle fiber in order to become bigger and stronger.
This goes a long way towards improving any workout regimen and provides a wide range of benefits from increased flexibility and endurance to better overall health.
In this blog post, we’re going to pit them against each other to see which one comes out on top. So, if you’re wondering whether bodybuilding or calisthenics is the better option for you, read on to find out.
What is Bodybuilding?
The popularity of bodybuilding is undeniable, and its impact on the fitness scene over recent decades is unmistakable.
From its birth in the 20th century when Arnold Schwarzenegger graced cinema screens and anabolic steroids became widespread, stereotypes of huge bulky muscles have lured many young men and women into the sport.
However, bodybuilding has since moved away from these unwholesome connotations and developed into a mainstream activity, courted by enthusiasts aiming to build their strength, sculpt lean muscles and enjoy health benefits.
Today there is no denying that bodybuilding continues to grow in popularity.
Bodybuilding has taken a heavy hit in the fitness community over the past few years, with much of its criticism focused on excessive use of steroids and other supplements, as well as presenting an image that favored huge muscles over functional strength.
Not only did this lead to health problems, but it was seen to glamorize an unrealistic physique and missed the point of pursuing a healthy lifestyle.
However, bodybuilders remain determined to modify the way their discipline is perceived, striving for moderation and emphasizing balanced fitness goals over bulk.
With new guidelines and stricter enforcement against substance abuse, the fitness industry is beginning to view bodybuilding more favourably.
What is Calisthenics?
The 20th century provided many great strides for bodybuilding, but the 21st century has seen a shift in attention to other activities. In recent years, Calisthenics Street Workout has become one of the most popular exercise trends.
By combining gymnastics, acrobatics and playground methods with dynamic movements such as punches, jumps and back flips, it is no wonder that this form of physical activity is garnering so much attention all around the world.
It accesses the same muscle groups as traditional bodybuilding but in a more efficient and exciting way. Furthermore, it requires minimal equipment and can be practiced outside in parks or any other public places which makes it a great choice for those who have limited access to expensive gyms.
The emergence of bodyweight workouts, such as calisthenics, posed a threat to the standard practice of bodybuilding for fitness in recent years.
People started to realize that bodybuilding may not always be the best fit for physical and functional fitness. Indeed, many devoted practitioners of bodybuilding often lacked basic functional health and strength.
With the increasing popularity of alternative ways of training like calisthenics, the fitness community was determined to figure out which style could truly optimize fitness in an effective manner.
The Pros and Cons of Bodybuilding
Bodybuilding is an effective and established discipline for building mass quickly. By focusing on the controlled activity of lengthening and shortening a muscle, bodybuilding induces muscular hypertrophy to grow muscles and increase strength.
Working with a variety of lifts such as deadlifts, squats and bench press increases both resistance and stabilization of muscles, resulting in increased strength.
Training with balance and precision while increasing the loading on your muscles creates an ideal environment for building mass through bodybuilding exercises.
Bodybuilding is an excellent option for individuals looking to increase muscle mass and drop a few pounds. However, it requires dedication and a strong commitment to its specifics.
Training programs for bodybuilding can demand long stretches of time in the gym, as well as access to machines and equipment that may not be readily available at every fitness facility.
Difficulty in obtaining these materials may act as an obstacle for some people interested in bodybuilding however, regardless of availability there are solutions to work around any challenges faced by dedicated athletes.
Bodybuilding is an intense training practice that allows active individuals to customize their goals in order to achieve the desired physical outcomes of their pursuit.
Bodybuilding workouts may not necessarily be suitable for everyone. Excessive volume of isolation exercises can cause the body to become unbalanced, leading to potential injuries.
If someone has had previous injuries, doing high-volume, bodybuilding-style routines can potentially worsen them. Also, the vast majority of bodybuilding exercises have little carry over to actual athletic activities as they tend to place almost all of their focus on developing certain muscle groups.
While such workouts can result in heightened muscular development, it will not directly translate into improved performance at other sports.
Thus, while bodybuilding workouts offer a straightforward approach to overall physical development, individuals should be aware of their disadvantages in order to make an informed decision about which form of exercise might be most effective and safest for them.
The Pros and Cons of Calisthenics
Calisthenics is a great way to work out that is easy for anyone to do, no matter how fit or experienced they are.
A person can start building strength and toning muscles with basic calisthenics exercises such as push ups, pull-ups or dips. These exercises are straightforward and simple to learn, providing everyone with the opportunity to exercise without equipment or a gym membership.
Furthermore, going beyond these basics exercises offers even more great opportunities for individuals looking to increase their physicality of strength and stamina.
Despite the low difficulty of entry and overall accessibility, calisthenics can make it a challenge to create a program with particular goals in mind.
This is mainly because beginning levels of progress may not be physically possible for some individuals to reach; for instance, a pull-up or push-up could be out of their current scope.
Additionally, calisthenics are renowned as having a slower rate of muscle growth than bodybuilding or other strength training techniques.
Regardless, if someone is just getting into fitness and determined to utilize calisthenics, they will definitely find success. As with any exercise regimen, patience and consistency must be exercised.
Bodybuilding or Calisthenics for Muscle Mass?
For those looking to add muscle mass, bodybuilding has traditionally been viewed as the more effective approach. Not only does it result in faster results than calisthenics, but the workout is also more easily controlled.
With bodybuilding, exercisers can target lagging body parts or accentuate individual muscle groups. For this reason, it has become popular among fitness fanatics and athletes alike who want to sculpt their physique to peak condition.
While neither option should be dismissed out of hand, when it comes to building muscle quickly, bodybuilding holds a distinct advantage over calisthenics.
When it comes to achieving greater muscle mass, bodybuilding has traditionally been seen as the most effective method.
By deliberately targeting the muscles with increases in weight and repititions, gains in muscular development are more rapid and significant than through calisthenics.
However, proponents of calisthenics point out that bodybuilding requires expensive equipment which may not be accessible to everyone, whereas a calisthenic program will offer many of the benefits of bodybuilding without the same level of cost or complexity.
Although bodybuilding offers a quicker route for muscle mass increment, an individual ought to carefully weigh the pros and cons associated with each approach before settling on a particular option.
Bodybuilding or Calisthenics for Athletes?
When comparing bodybuilding and calisthenics for athletes, it has been argued that calisthenics is superior to bodybuilding due to the fact that it can help an athlete develop skills such as proprioception, motor skill specificity, and isometric muscular endurance.
Bodybuilders may posses strong and large bodies, but these gains are not beneficial to athletes looking to excel in their sport when compared to the benefits of specific skills gained through calisthenics.
That said, both bodybuilding and calisthenics have their unique advantages for athletes and depending on the desired outcome one may prove more beneficial than the other.
Regular calisthenics activities stimulate multiple muscle groups at a time while offering excellent cardiovascular benefits as well.
Although free weights can be a valuable tool to help improve particular aspects of athletic performance, they should only be used when necessary.
If you are not an elite athlete specialized in powerlifting or similar sports, calisthenic workouts will provide enough resistance and challenge to adequately support your athletic development.
Bodybuilding or Calisthenics for Weight Loss?
When it comes to burning fat and losing weight, both bodybuilding and calisthenics offer equal effectiveness.
Those looking for bodily recomposition may find that bodybuilding is the superior option, however calisthenics can replicate the amount of calorie burn found in a typical bodybuilding session.
Weight loss and fat burning goals will be achievable no matter what type of activity you choose as long as you put in the work required to reach those goals.
Calisthenics is an excellent and cost-effective way to lose weight without the need for a gym membership or expensive equipment.
However, if you do have access to a gym with more sophisticated equipment, anaerobic bodybuilding workouts are also viable options for weight loss.
Whichever type of workout you choose, you can get the best results by focusing on high-intensity exercises that target all major muscle groups, such as pushups, pull-ups, squats and lunges.
Commitment to consistent exercise will be key in helping you achieve your desired results.
Combining Bodybuilding and Calisthenics
Recent years have seen a strong trend towards combining bodybuilding and calisthenics, which at first glance appear to be quite distinct disciplines.
However, their complementary is undeniable, as both offer tremendous benefits when they are included in the same workout.
For instance, pull-ups paired with barbell rows can add an extra layer of muscle building while helping you improve your range of movement and overall dexterity similarly, pairing dips with the bench press can be a great way to increase strength without leaving out any muscle groups.
All in all, we highly recommend learning to mix both styles in your program if you’re aiming for optimal fitness, muscle mass and performance results.
Bodybuilding and calisthenics are two distinct disciplines that can help people achieve a range of fitness goals but differ in terms of exercise selection and intensity.
For those looking to develop muscle mass, bodybuilding is the preferred route as it relies on progressive overload to build up strength. For those after increased athleticism and impressive bodyweight feats, calisthenics is the best choice.
Although one can elect to stick to one discipline or the other, a combination of both can offer greater benefits in terms of strength gains and achieving more diverse physical abilities.
Ultimately, when picking between bodybuilding and calisthenics which discipline is best depends on which lifestyle coincides better with your current fitness goals.