What is the best muscle building exercises?
Weight training or weight training: Both methods have advantages and disadvantages. But what is most effective for building muscle? Can you really gain mass without equipment? Here are the results you can get from your body weight and cast iron lift. Bonus: two full-body programs to do at home or at the gym.
A quick reminder: In addition to training, your diet also plays an important role in muscle development. Proteins in particular are important, as they contribute to the development of muscle mass. So
always make sure you cover your daily protein needs. And if you need a quick and easy fix, a protein shake made with whey or plant-based protein is exactly what you need.
Body weight training: the pros and cons
Body weight exercises, i.e. exercises that use only body weight, are ideal for anyone who wants to save themselves on a trip to the gym. And there are still other advantages:
- You are completely flexible: you can train whenever and wherever you want.
- The risk of injury is lower with body weight compared to weights.
- Bodyweight training can be varied and challenging—with very little effort.
- Body weight exercises are functional, meaning the movements are natural and challenge the body in a healthy way.
- With body weight training, such as sweat-inducing HIIT exercises, you can improve your overall fitness.
- You exercise in a familiar environment and away from the eyes of others.
On the other hand, body weight training also has some disadvantages:
Training stimuli are weaker than when doing strength exercises with cast iron, so progress in building muscle, in particular, takes longer.
Increasing or decreasing training stimuli can become a real headache, and it usually requires you to think about other movements, rather than just increasing or decreasing the load.
Targeted strength training with body weight training has its limitations, as it is difficult to train specific muscles in isolation.
If you train alone at home, you run the risk of making mistakes without even realizing it, making the training ineffective and, at worst, potentially damaging to your health.
Bodybuilding with weights: advantages and disadvantages
When we talk about bodybuilding, we directly think of lifting the cast iron in the room with dumbbells, weights, and machines with cables and pulleys. All of these strength training accessories make strength training easier and provide many benefits:
You can select specific training stimuli and exercise an entire muscle group as well as individual muscles.
Progress can be easily controlled by training volume.
Strength training with weights is effective. You can work with a few repetitions and save a lot of time.
By coaching you indoors, coaches can instantly check your performance and correct it if necessary.
Weight training also has some disadvantages:
You depend on a room to use the equipment or you have to set up an entirely home gym. This hinders your flexibility.
The stress on the body is higher, especially on the joints, which increases the risk of injury.
Depending on your level, you may need help to perform the movements correctly.
If you only focus on strength exercises with machines, your endurance will not improve.
You are exposed to the looks of others and the constant risk of comparing yourself to others.
Don't feel confident enough to train in the gym? Check out our article to boost your self-confidence with simple tips!
body weight training vs. Indoors with equipment: What about muscle development
If your goal is to build muscle, different rules apply to bodyweight training and indoor equipment training. It is important to know: one of the basic principles of strength training is progression, that
is, increasing training loads or stimuli. Muscles develop only when they are overstretched. Once your body gets used to the stimulus, muscle growth slows down.
And this is where body weight training can get tricky. Because if you can easily adjust the load by training with weights, for example, you have to get creative when only bodyweight training. Of course, this is not impossible, but it will take a little longer to achieve your goals.
How to progress in body weight training
There are several ways to adjust your body weight training triggers:
Increase the number of repetitions or time under tension: for example, 15 to 20 squats or 30 to 60 seconds in a plank.
Increase the number of sets: for example, from 3 x 15 lunges to 4 x 12 lunges.
Slow down or increase the tempo: For example, speed up or slow down the downward movement when you do push-ups (eccentric movement).
Diversify the exercises and make them more complex: for example, switch from squats to squats with a gun (on one leg).
How to apply for internships with equipment
In addition to being able to easily adapt training stimuli, you also have the option of increasing the training volume, ie increasing weights.
For this, a very simple rule applies: make sure that you always succeed in the last iteration of a string in a clean way, and this means that the movement is performed correctly. If you can do two or three more repetitions cleanly, this is a sign that you may be gaining weight.
Muscle growth: a training program for beginners - with or without equipment
Strength training made easy: With or without equipment, at home or in the gym, there are two full-body training programs that work the whole body. For best results, it is best to do this program three days a week for six weeks.
Important: Warm up well before each training session. Here you can find tips and exercises for warming up above.
Body weight exercise program
Aerobic squat 3 x 15
Push-up (on the knees) 3 x 10
Lunges (lunges) 3 x 10 each side
3 x 10 . floor hyperextension
Pulse rows 3 x 10
Plank 3 x 30 seconds
Sit-ups 3 x 10
Strength training program with cast iron weights in the gym
String / repetition exercises
Squat Cup 3 x 10
3 x 10 . seat
lunge (lunge) with weights 3 x 8 page pro
Deadlifts 3 x 10
3 x 10 . rowing bar
Plank 3 x 30 Seconds
Sit-ups 3 x 10
Bodyweight or cast iron bodybuilding: our conclusion
Whether it's best to train with bodyweight or with weights depends on your training goal.
Want to build muscle mass in a short time, cast iron lift is recommended.
If you want to get in shape and improve both your strength and endurance, body weight training is the ideal method.
Body weight training has its limitations in terms of muscle development because progress is only possible to a limited extent.
As a beginner, you can make tremendous progress with body weight alone, then move on to indoor weight training with barbells as your goals change and find your performance stagnating.