How Does Calisthenics Build Muscle?
How to Build Muscle with Calisthenics – Six Proven Ways The majority of body builders in any gym will tell you that the secret to building muscle quickly lies in fat loss and weight training. Unfortunately, many of these same bodybuilders will stop there. They do not realize that weight training does not build muscle as fast as diet and exercise alone. In fact, a common misconception that bodybuilders have is that all you need to do is lift weights and they will see results in a matter of weeks.
The truth is that weight training does NOT build muscle as fast as diet and proper rest. When building muscle through the use of calisthenics, a basic pushup is a necessity. When performing pushups, be sure to perform them with a full range of motion. Execute perfect form. Pushups build strength in the whole body. Performing them with an overload is necessary in order to target large groups of muscles at once and gain muscle mass.
During your eccentric phase (the last phase of your rep), lift the weight with a bit of a tension (tension equals weight). This increases the anabolic hormone glycogen, which in turn stimulates muscle growth. The resistance during this last phase of the rep gives you more opportunities to stimulate muscle growth.
An overloading method is performed during the first stage of eccentric training. This type of training increases muscle growth more slowly than regular training. Using a progressive overload method forces the muscle fibers to adapt to an overload. Muscle fibers are forced to break down because they are under high tension. As the muscle fibers break down they absorb more water and become even stronger.
In order to perform this overloading technique you must have a diet that supplies plenty of calories for muscle growth and a full day to dedicate to the routine. It is best to use heavier weights but doing multiple exercises with light weights will still give the same result. You can also use a spotter to help with the heavy exercises. To increase your metabolic rate, eat several smaller meals during the day. Eating frequently but not starving your body is one of the best ways to build muscle growth.
Pullups are another strength training exercise that many bodybuilders like to perform. Pullups can be performed with either a barbell or a dumbbell. There is no rule on how to perform a pullup. If you pullup with a bar, do them with control using both hands. If you pullup with a dumbbell, raise the dumbbell and do pullups.
The most common mistake bodybuilders make is performing their workouts too heavy per set. They may be doing five sets each of twelve exercises per workout. This is great if you are a professional bodybuilder that is looking to put on some serious muscle quickly. However, to build muscle quickly it is recommended that you focus on performing each of the twelve exercises in your workout no less than five reps. If you do more than five reps per set you will exhaust your muscles before they have had a chance to fully heal.
Another training technique that many people have a hard time implementing into their routine is doing eccentric strength exercises. When performing an eccentric movement such as a chin-up or a deadlift you should always work the muscle groups that are being worked during the movement. When performing a traditional or standard chin-up you should only work the muscles that are working during the initial part of the movement. To do eccentric training correctly it is recommended that you perform your exercises in a complete range of motion, use proper form, and do fewer reps per set, but with much higher weights.