You need to bring on the lactate, which will lead to the release of growth factors. What is critical, though, is that your bodyweight training must get into the pain zone if you want to eke some growth out. Strength gains will of course be much smaller with light weight, high-rep training, but bodyweight training will still be good enough to slightly increase muscle mass. I discussed some of these studies in my article, The 100 Rep Leg Press. Some studies report inferior growth (but growth nonetheless), while others report growth equal to higher-weight resistance training. If you look at some studies on light training, it appears possible to coax out at least some muscle growth when doing exercises with loads that might allow you to do 100 reps. This would be a warm-up for most of us.īut it doesn't mean that bodyweight training is totally ineffective. If you weigh 185 pounds, it means that you're doing the equivalent of a 110-pound bench press. Consider, for example, that when you do a push-up you're pressing roughly 60% of your body. Most strong intermediate or advanced lifters will have an easy time with bodyweight exercises. ![]() Bodyweight training, at least on the standard exercises (squats, push-ups, dips, chin-ups etc.), isn't going to be as effective as loaded resistance training for experienced lifters.
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