Gaining muscle mass is essential in humans, so it is advisable to implement various training methods such as calisthenics.
Those calisthenics exercises to gain muscle mass are determined according to their degree of stimulation and execution. In this way it is easier to determine which ones are better, therefore, more recommended to include in the training routine.
Muscle gain is nothing more than the growth of muscle fibers, a process commonly known as hypertrophy . For this to be carried out correctly, it is necessary to resort to the appropriate stimulus.
Through calisthenics it is possible to achieve this type of stimulation, even without the need to implement any type of external load. In that order of ideas, it should be noted that this training method stands out for the little use of elements foreign to the body .
Based on the above, we will teach you the most appropriate calisthenics exercises to gain muscle mass.
Calisthenics exercises to gain muscle mass
In addition to raising body temperature and preparing muscle tissue, calisthenics also allows you to gain muscle mass.
It is usually believed that the only option to increase muscle size is training with external loads, but that is not entirely true.
This myth collapses thanks to methods such as calisthenics , specifically thanks to some exercises focused on stimulating the body to a greater extent in a specific and general way.
1. Bodyweight Lats
Bodyweight lats stand out as one of the most complex calisthenics exercises in terms of execution. In addition to this, it is also classified as one of the most recommended to increase muscle mass.
In order to carry it out you must lie on your back with your body fully extended. If possible, try to use a grip in the area of the hands to give you greater stability in the execution of the movement.
From there, begin to raise your legs until they are vertical to the ground. The support must be carried out on the dorsal area and the force must be exerted from the area of the arms and shoulders. We advise you to pay special attention to its execution and do it in a controlled manner.
2. Funds in parallel
Parallel dips are the most popular calisthenics exercise , right after pull-ups. This type of exercise favors the stimulation of the triceps, the chest and part of the middle area.
So they are part of the appropriate exercises to gain muscle mass. In case you want to include funds in your routine, you should get some parallel bars or two supports with a similar height. Once you have them, try to grip with both hands and flex your legs for greater stimulation.
From this position, begin to flex both arms until they meet at approximately 90 degrees. At that point he executes an extension of the arms; both the flexion and the extension of the arms must be carried out in a continuous and controlled manner.
3. Squat on one leg
The conventional squat is responsible for working the leg muscles for the most part, now imagine a squat that increases the stimulation of the lower extremities considerably.
This is the case with the one-legged squat, one of the appropriate calisthenics exercises to gain muscle mass in the legs.
In order to perform this variation of the squat, you must stand with your legs shoulder-width apart. At that moment carry out the squat while raising the left leg.
The exercise will be carried out only with one leg supported, which will greatly stimulate the muscles. It should be remembered that the opposite leg should not be raised to a great height, with the foot not resting on the floor it is enough.
On the other hand, to perform the squat on one leg it is necessary to have a previous strengthening . This is due to the high complexity of the exercise.
4. Pull-ups
Pull-ups stand out as a complex exercise that requires a lot of upper body strength.
Pull-ups cannot be left out of a list focused on calisthenics , especially if it is about exercises to gain muscle mass.
Although it may seem cliche, pull-ups stand out as the main exercise of this training method. Therefore, it contributes with a high stimulus at the muscular level, especially in the arms, chest and part of the middle area.
To carry out the pull-ups you need a parallel bar with the floor . You just have to grab yourself with both hands separated a little beyond the shoulders and execute the movement.
Bend both arms as you try to bring the bar closer to your chest, just under your chin. In addition, we advise you to flex your legs to increase muscle stimulation.
Calisthenics exercises to gain muscle mass, is that all?
Calisthenics exercises to gain muscle mass are numerous and just those outlined above are not enough.
The objective is to use this type of exercise as a starting point for the design of a training routine.
However, we advise you to investigate and get more exercises. In this way you will be able to contribute to your routine and your muscle gain process will be much more appropriate and less monotonous.
