Are You Able To Get Strong Using Just The Body Weight


Can You BUILD MUSCLE Using Bodyweight Exercises?

Video taken from the channel: Massive Iron Steve Shaw


Top 4 Body Weight Exercises | Improve Your Strength | Pro Training Basketball

Video taken from the channel: Pro Training Basketball


Do This To Master Your Body Weight

Video taken from the channel: CHRIS HERIA


Why Body Weight Exercise Helps You Get Stronger Than Weights

Video taken from the channel: RedDeltaProject


Body Weight Exercises For Footballers/Soccer Players | Strength Workout | Individual Training

Video taken from the channel: 7mlc


How To Get Strong With Bodyweight Exercises

Video taken from the channel: Funk Roberts


Get STRONG! The Science of Bodyweight Strength Training

Video taken from the channel: Nath Comber

BODYWEIGHT BASICS. “Bodyweight training exercises, also known as calisthenics, are arguably the fastest and most reliable way to get stronger,” says Mike Clancy, a certified strength and conditioning specialist and personal trainer in New York City. Bodyweight exercises like pushups, pullups, lunges and squats incorporate multiple muscle groups and mimic natural movement patterns, making them both highly functional and great for building full-body strength. And while you can’t expect bodyweight-only exercises to prepare you to, say, lift a 100-pound object effortlessly, it can still help you get stronger and build muscle. Since using your own body.

Hannibal. So yes, a smart bodyweight program can rival the best barbell training, but that doesn’t mean it’s easy. These guys aren’t just mindlessly doing progressively greater numbers of pushups, pullups, and air squats.

If you want to get as strong as possible, just doing more reps won’t cut it. Unlike machines or free weights, which usually only target one or two muscle groups at once and take time to use, with bodyweight exercises, “you can transition from one move to the other extremely. While bodyweight exercises may not maximize your ability to build muscle, they are some of the best exercises you can do to maintain strength, stay flexible and become more comfortable in your body. 1. No Equipment Necessary.

Along any fitness journey, there are bound to be obstacles. You might not always have the access of the time to go to a gym. Yes, you can get crazy strong with bodyweight exercises.

But please keep in mind the rule of specificity. There’s a difference between getting strong on the powerlifts (squat, bench press, and deadlift) and being able to perform advanced bodyweight exercises such as pistols and handstand push-ups. I would say that you can get very FUNCTIONALLY strong with bodyweight training.

It’s still a form of resistance training, your bodyweight is the resistance/weight. In part, the answer is yes. “I’ve helped a ton of people get strong, lean, and lose a ton of weight without a single piece of equipment,” says Adam Rosante, celebrity trainer and author of The 30-Second Body. (Steal his HIIT workout that tones in 30 seconds.). Even lifting your own body weight overloads your muscles — and so do resistance bands. In one study published in the International Journal of Sports Physical Therapy, resistance tubing was found to be just as effective in activating the quadriceps during the concentric or “up” phase of a knee extension exercise as using a weight machine.

Use only bodyweight training and you will get big and strong. Use only weights and you will get big and strong. In the end, it is better not to limit yourself.

Almost everyone is building a dogma with their way of training without seeing that other ways offer their exclusive benefits as well.

List of related literature:

It’s possible to get stronger without gaining any more muscle mass; weight­class athletes do this all the time.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Yes, your very own body can function as strength equipment.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Strength has nothing to do with weight.

“My Life and Work” by Henry Ford, General Press
from My Life and Work
by Henry Ford, General Press
General Press, 2018

Of course, there’s no way to be 100 per cent certain of a person’s strength but you can generally tell who’s physically stronger than the next person.

“Mind Magic and Mentalism For Dummies” by James L. Clark
from Mind Magic and Mentalism For Dummies
by James L. Clark
Wiley, 2012

Weight machines and calisthenics can also be used to increase strength.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

This makes sense, as the stronger you get the bigger your muscles become; however, as we will see later, muscle force and strength are two different concepts.

“Human Movement: An Introductory Text” by Tony Everett, Clare Kell
from Human Movement: An Introductory Text
by Tony Everett, Clare Kell
Elsevier Health Sciences UK, 2010

Certainly, you are stronger when you bulk up, if only because an increase in volume in your arms and legs gives them a mechanical advantage, making them better levers.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Some people have a hard time building muscle but are strong, while others can build muscle but have weak body parts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Although it is impossible for you to look like a body builder while you are still going through puberty, weight training can be a very good way to build strength in your muscles and joints, whether you are a boy or a girl.

“Making Sense of Sex: A Forthright Guide to Puberty, Sex and Relationships for People with Asperger's Syndrome” by Sarah Attwood
from Making Sense of Sex: A Forthright Guide to Puberty, Sex and Relationships for People with Asperger’s Syndrome
by Sarah Attwood
Jessica Kingsley Publishers, 2008

Clearly there is more to strength than how much weight you can lift.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


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

  • so if i wanted to get more of a neuromuscular adaptation i could do handstand lowering down to tuck planche for 3-4 sets and lowering down for support to iron cross with hands in between straps for 3-4 sets and take a 1-2 rest i will see progress?

  • Shit man, I was about to pop up my camera and do a video on this same subject. It’s scary how much of what you said was in the script I had written man, very awesome! We’re totally on the same page, you got a new subscriber!

  • What if you’re working on skillsets like levers, planches, or general handstand work, for gymnastics moves such as those do you think that more frequent training, maybe even every day, for just a few minutes is beneficial to learning the mechanics of the movement and learning those mechanics is more important that gaining muscular strength

  • This video deserves a lot more views. Very comprehensive and nicely explained. Nothing I personally would disagree with:) Thanks for creating this

  • Great!…. i have 2 question for u….
    1) Do u think would be possible to have significant hypertrophy adaptation, having a GOOD diet, but not really focused on increasing weight but only maintaining that??

    2) how can i relate strengh training to an isometric movement?? ( example for the lsit: if i wanna train strengh in the lsit how many second would take me to be in the ” neuromuscolar adaptaion ONLY ” cateogory?? how many to be in the ” Neuromuscolar / Hypertrophy ” Category? ) Hope it is clear! thanks!

  • Awesome video man! I have a question, my goals are planche and front/back levers, I can hold an adv tuck planche for 8-10 seconds have been at it for almost 3 months now. I started training front lever a week ago and was wondering what a good split is if those are my only goals atm. front/back lever on the same day? Should I be maxing out on every hold I do because that’s what I am doing now and like you were talking about 1rm isn’t necessary for strength gains should I cut back the hold to like 6 secs. so far I am seeing results but idk if it’s the best way to go about it. would be cool to hear back from you, thanks.

  • I really enjoy your videos Nathan! Great work.

    I am currently trying to become a teeterboard artist and I need to do a lot of trampoline. Should I do bodyweight strength training? right now I mostly do back and stomach exercises + handstands and most of it is endurance training. I feel like I am kind of lost in what I need to do to have the optimal body for my disciplines. Do you have any tips? maybe videos to refer too?

  • Upper body muscle, yes. Lower body muscle, not as much. Pushups, dips, handstand push-ups, pull-ups, inverted rows with a weighted vest or dip belt you can build muscle.

    Lunges and Bulgarian split squats aren’t bodyweight exercises in my opinion anymore so than bilateral bodyweight squats, you’d eventually need to use a barbell as you get stronger doing these 2 exercises. Pistols are good for developing strength, but I don’t know about for building muscle. Ben Bruno did weighted pistols with his own bodyweight for 2 reps on each leg.

  • I have a question! I am stuck at 70 kilos in bench press. Should I keep doing 1 rep of that until I can go higher or should I work on the hypotrophy to get a little more “machinery” to work with?

  • Nath is that means that training weighted chinups every 4/5 day is too less? I dont know do you think of 5 days of training as the 5 days working on same movement or 5 days overall work on strength. Thanks!

  • Great stuff Nath! I find it interesting to see you say that training any more than 5 times a week is too much. In our next STRONGER! Series we are training 6 days a week though don’t experience much DOMS due to the structure of the program. It’s very different to anything I’ve done before, but the results are pretty incredible!!!

  • Sir I have followed your 10 10 10workout and it was damn awsm experience… Just wanted to know I m trying to reduce my belly fat… But I usually workout with help of weights n n skipping for cardio… Or should I give up weights n just do body workout provided by u please help

  • His workouts work I started with the Sparta 300 Upper Body Workout and moved to others and I lost 20lbs that stayed off and my Dr. Was so happy he hugged me because he was concerned about my wt and family history of wt relate diseases like hypertension, diabetes, and hih blood pressure and heart attack. So find one to start and go at it!!!

  • i dont think your analogy of bike riding and comfort is the same. just because you’re uncomfortable, doesn’t necessarily mean it’s the most efficient. i believe the wording is meant to help push you past the difficult part for whatever your situation is. but anyway, you’ll never be comfortable doing uncomfortable things, just accept the fact that it’s uncomfortable and move forward with it knowing so. whether or not it’s effective is another thing… btw, im not advocating weight training, i think it’s unbelievably boring or using the treadmill (i love jogging miles and miles at 5am, but fuck treadmils).

  • Hi before this crisis I was working towards a 200kg bench press I’m using 30kg dumbells and resistance bands but obviously I’m gonna lose strength. My question much strength will we lose on average and how long to get back to where we were? Cheers

  • This week I am sharing an exact workout I do each week using bodyweight strength exercises and cardio I am excited to share one that I use weekly to get strong, build muscle, stay lean and ripped

  • mate you are the best.
    I have watched a lot your videos, and they have made me a great soccer player
    best wishes, to you and your family

  • Im so sad/depressed that you have started your youtube channel in 2009 and kept uploading regularly but still your channel didnt grow past 8 yrs.. you do so much hardwork… Im going to say my whole family to subscribe to you.

  • Hi Mike, thanks for your sharing! I got a question. How long should I rest between sets and different exercises. Thanks in advance.

  • Pls sir can you tell me some exercises tht i can do at home to correct the knock knees,, just due to them i am not able to take a freekick better…

  • I don’t know y but after doing hip thurts I am not able to continue the workout ���� I get cramp on thigs so what shall I do to prevent this�� can u �� say

  • Hey 7mlc I have been doing these exercises and core workout for two months, stop doing them or continue? I have seen a big difference in my legs and my abs are well-trained.I recommend it to everyone

  • Hey I tried this drill and now my chest and thigh muscles are paining… Does this happen naturally..?? And is this the drill for someone who is starting such a work out??

  • I agree with everything that you said 100%, it’s just that when it comes to pullups I find it very very hard compared to the lat pull down at the gym. Although a pull-up is a bodyweight exercise and the most effective exercise for the back, I find it so hard to master which I wish I can do.

  • My friend thinks that weights make you stronger……..i told him that his body weight was the perfect natural weight for every muscle in his body but he doesn’t believe me. He doesn’t know too much, but he has been listenin to my brother who also thinks heavier weights make you stronger…they both go to the gym, but I use hammers and carry boards alot, I’m also trainin to go into the Coast Guard usin my bodyweight, and your video was spankin amazin by the way.

  • hey Michael is calisthenics more preferable than weight training. I have seen some videos on YouTube which show that you can get ripped by performing calisthenics regularly

  • Hey man can you make a video about soccer socks? I’ve seen players with 2 different socks black and white. Why is that so? for comfortability?

  • Hey Mike, thanks for another great video. I love how you always reply to comments and interact with your subscribers a lot.
    I play football at a competetive level in New Zealand, my dream is to one day go pro, but its super hard because there is not much opportunity in NZ. but i find your videos super helpful. thanks heaps

  • in your previous video you was wearing the vapors even thoough you got the high cute hypervenom.
    do you prefer lowcut boots more than highcut? or do you just like mercurial over hypervenom lol

  • Great video man as always! do you think going to the gym can “slow” you down as a player? I’m a small guy & need to get bigger. What do you recommend? ��