The best exercises for building muscle with calisthenics

  • By: gymtrix
  • Date: August 6, 2022
  • Time to read: 5 min.

If you’re looking for an excellent way to build muscle, calisthenics is a great option. Calisthenics exercises use your own body weight as resistance, making them ideal for building muscle mass. And because calisthenics can be done anywhere, they’re a convenient workout option as well.

In this blog post, we’ll cover the best exercises for building muscle with calisthenics.

We’ll also provide tips on how to get the most out of your workouts and create a well rounded routine for success.

So if you’re ready to start building muscle with calisthenics, read on!

Why calisthenics is an excellent way to build muscle

Calisthenics is an excellent way to build muscle for a number of reasons.

  • Calisthenics exercises use your own body weight as resistance. This makes them ideal for building muscle mass.
  • Calisthenics can be done anywhere, making them a convenient workout option.
  • Workouts are often more intense than traditional weightlifting workouts, which can lead to more muscle growth.
  • Calisthenics exercises improve your functional strength and help you develop muscles that are used in everyday activities.
  • Calisthenics routines can be customized to your individual fitness level, making them accessible to everyone regardless of their fitness level.

The best calisthenics exercises for building muscle

Now that we’ve covered why calisthenics is an excellent way to build muscle, let’s take a look at some of the best exercises for achieving this goal.

Push ups

Push ups are a great all around exercise for building muscle. They work your chest, shoulders, and triceps.

To make push ups more challenging and increase their muscle building potential, try elevating your feet on a raised surface or wearing a weighted vest.

Pull ups

Pull ups are another great all-around exercise for building muscle. They work your back, biceps, and forearms.

To make pull ups more challenging, try using a heavier weight belt or doing them with one arm at a time.

Squats

Squats are a excellent exercise for building lower body muscle. They work your quads, hamstrings, and glutes.

To make squats more challenging, try adding weight by holding a dumbbell or barbell in your hands while you squat.

Lunges

Lunges are a great exercise for targeting the muscles in your legs and buttocks.

To make lunges more challenging, try adding weight by holding dumbbells in each hand while you lunge.

Sit ups

Sit ups are a great exercise for targeting the muscles in your core. To make sit ups more challenging, try holding a weight plate on your chest while you do them.

Tips for getting the most out of your calisthenics workouts

Now that we’ve covered some of the best exercises for building muscle with calisthenics, let’s take a look at some tips for getting the most out of your workouts.

1. Make sure you warm up before your workout. Warming up helps to prevent injury and gets your muscles ready for the workout ahead.

2. Focus on quality over quantity. It’s better to do a few reps with proper form than to try and do too many reps and risk injury.

3. Use progressive overload. This means gradually increasing the intensity of your workouts over time. This can be done by adding weight, increasing the number of reps, or decreasing the amount of rest time between sets.

4. Allow for adequate recovery. Muscles need time to rest and repair in between workouts. This is when they grow stronger.

5. Make sure you are eating a healthy diet. Eating a healthy diet provides your body with the nutrients it needs to build muscle.

6. Stay motivated. Working out can be challenging, so it’s important to find ways to stay motivated. One way to do this is to set goals and reward yourself for reaching them.

How to create a well rounded calisthenics routine for muscle growth

Now that we’ve covered some of the best exercises for building muscle with calisthenics, let’s take a look at how to create a well rounded routine.

A well-rounded routine should include a mix of exercises that target all of the major muscle groups.

It’s also important to vary the intensity of your workouts. This can be done by adding weight, increasing the number of reps, or decreasing the amount of rest time between sets.

Make sure you allow for adequate recovery between workouts. This is when your muscles grow stronger.

Here is an example of a well rounded calisthenics routine:

Day 1:

Push ups – 3 sets of 10 reps

Pull ups – 3 sets of 10 reps

Squats – 3 sets of 10 reps

Day 2:

Lunges – 3 sets of 10 reps

Sit ups – 3 sets of 10 reps

Dips – 3 sets of 10 reps

Day 3:

Rest or active recovery (light cardio, stretching, etc. )

Day 4:

Push ups – 3 sets of 12 reps

Pull ups – 3 sets of 12 reps

Squats – 3 sets of 12 reps

Day 5:

Lunges – 3 sets of 12 reps

Sit ups – 3 sets of 12 reps

Dips – 3 sets of 12 reps

Day 6:

Rest or active recovery (light cardio, stretching, etc. )

Day 7:

Push ups – 3 sets of 15 reps

Pull ups – 3 sets of 15 reps

Squats – 3 sets of 15 reps

Getting started with calisthenics: where to begin?

If you’re just getting started with calisthenics, the best place to start is with body weight exercises. These exercises don’t require any equipment and can be done anywhere.

Once you’ve mastered body weight exercises, you can begin to add weight by holding dumbbells or a barbell while you exercise.

As you get more comfortable with calisthenics, you can increase the intensity of your workouts by adding weight, increasing the number of reps, or decreasing the amount of rest time between sets.

Remember to focus on quality over quantity and to allow for adequate recovery between workouts. Eating a healthy diet will also help you to build muscle.

Common issues when trying to build muscle with calisthenics

If you’re having trouble building muscle with calisthenics, there are a few things you can do to troubleshoot the issue.

  • Make sure you’re using progressive overload. This means gradually increasing the intensity of your workouts over time.
  • This can be done by adding weight, increasing the number of reps, or decreasing the amount of rest time between sets.
  • If you’re still not seeing results, try adding more volume to your workouts. This can be done by doing more sets or adding additional exercises to your routine.
  • Make sure you’re eating a healthy diet that provides your body with the nutrients it needs to build muscle.

If you follow these tips and still don’t see results, it’s possible that you have a medical condition that is preventing you from building muscle.

In this case, it’s best to consult with a doctor or healthcare professional.

Building muscle takes time and consistency. If you’re not seeing results after a few weeks of training, don’t get discouraged.

Keep working hard and stay motivated, and you’ll eventually see the results you’re looking for.

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post

Get toned legs with this at home calisthenics leg workout

Next Post

The Best Calisthenics Exercises for Back and Biceps Development