The answer is a resounding yes! But there are a few caveats. First of all, building muscle quickly is possible, but it all depends on what you define as "quickly". You may start to see results in the first few weeks, but for any real changes, you'll generally have to wait around 3 months. Rome wasn't built in a day! The more long-term your training routine, the more long-lasting and healthy the results will be for your body.
Using your bodyweight to build muscle is possible, but only up to a certain point. If your goal is to really bulk up, then training without equipment has its limits. Past a certain level, you'll start to plateau. To stimulate your body to grow more muscle, you'll need to change the way you train and include exercises with weights.
Here are some tips to optimise your equipment-free strength workouts and see results:
➡ Follow a suitable training programme: Following a strength training programme will show you where you're going, give you a framework to follow, and also motivate you! It'll also help you to establish more of a routine for your workouts.
➡ Eat a healthy diet: This is your fuel. It's what supplies the energy your body needs to do your strength workouts and to feed your muscles so that they can rebuild your muscle fibres. For the most visible results, opt for a varied, balanced diet that you enjoy, with as few processed foods as possible. You've no doubt heard people talking about the importance of protein in athletes' diets. Protein plays a vital role in building your muscles, so make sure to eat enough of it, regardless of whether it's of animal or plant origin. Your daily protein needs will vary depending on who you are and the type of physical activity you do each day.
➡ Train regularly: Training regularly and frequently is one of the secrets to getting fitter and seeing results. If you train every day for a week but then only do one workout in the next three weeks, that's not exactly what you'd call regular! Obviously, you're fully entitled to skip a session here and there or take a week's holiday where you don't exercise at all. It's not going to make a huge difference to your results. The important thing is to train regularly over the long term and to maintain a balanced diet.
➡ Adapt your routine: Once you've established your equipment-free training routine, how can you continue to get fitter with just your bodyweight? You can change the size of the movement by doing a harder version of the exercise with a broader range of motion. You can also increase the length of each exercise to increase the amount of time that your muscles are put under tension.
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