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  1. #1
    Registered User kBBen's Avatar
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    How much mass can you gain from just bodyweight exercises?

    pull ups, dips, crunches, squats, etc. I know you can't get huge, but I'm also kinda confused as to how much muscle you can actually put on from just bodyweight stuff.
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  2. #2
    Operatic member trem0lo's Avatar
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    Depends on how much you weigh. I put on mass with bodyweight exercises, but I started out a tall skinny stick who couldn't do one pull up or dip. Now I'm on 10 pull ups and dips with 45 pounds attached. You can make progress but it depends on a lot of things... size, natural strength, etc. Eventually you'll want to attach weight to "get huge"
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  3. #3
    Registered User GreyGeese's Avatar
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    Some bodyweight exercises are extremely hard. Examples include one-arm pushups, one-arm chins, handstand pushups, etc. There is a lot of potential for gains from these if you can do them. The problem is getting to where you can do them in the first place!
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  4. #4
    Ex-Bballer Tallnstrong's Avatar
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    same thing as above poster
    at 17-18 i was 190 couldn't do 1 dip or pullup not even 10 pushups....when i got to 20 dips andd 7 pullups,40+ pushups,with better nutrition and lower bf(abs showing) i was 210 ...only did bw exercises in that time all this in 1 year i also have pics how i was before...
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  5. #5
    Ex-Bballer Tallnstrong's Avatar
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    here they are pics before...pics now are in my avatar at 210 before i started lifting weights just bw exercises
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  6. #6
    Banned stereophonics's Avatar
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    i think it depends on your genetics. I'm 6'5 and 150. I have been doing mainly bw for 7 months and I havn't gained a lb so, but some people gain 30lbs so its genetics. Doesn't mean I'm going to quit doing them.
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  7. #7
    Registered User Hallock's Avatar
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    According to Matt Fuerey, you can gain a lot...
    Bench press - 175x4 (200)
    Dead lift - 355# (400)
    Squat - 4x225# x three sets (300)
    Military Press - 6x120# (BW)
    BB Row - 6x155# (175)
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  8. #8
    Banned stereophonics's Avatar
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    Matt Fureys a joke look at him hes nothing, but fat
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  9. #9
    Registered User zyzyx's Avatar
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    Originally Posted by stereophonics View Post
    i think it depends on your genetics. I'm 6'5 and 150. I have been doing mainly bw for 7 months and I havn't gained a lb so, but some people gain 30lbs so its genetics. Doesn't mean I'm going to quit doing them.
    Weight gain is a result of food, not exercise. That is nothing to do with genetics. Put more calories in your body.
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  10. #10
    Registered User thefight's Avatar
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    have u ever tried the power straight? its a power movement where u pullup on a bar and immediately dip on top of it...i heard its a great upper body movement for strength. then again probably not the best for gaining weight because once again it is upper body
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  11. #11
    Ex-Bballer Tallnstrong's Avatar
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    power straight is also known as muscle up...great exercise and very functional movement if you climb over fences,walls,etc.
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  12. #12
    Registered User gtg465x's Avatar
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    Originally Posted by stereophonics View Post
    i think it depends on your genetics. I'm 6'5 and 150. I have been doing mainly bw for 7 months and I havn't gained a lb so, but some people gain 30lbs so its genetics. Doesn't mean I'm going to quit doing them.
    As a meal, you need to eat more than just two grapes. Eat to gain.
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  13. #13
    Registered User Hallock's Avatar
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    Originally Posted by stereophonics View Post
    Matt Fureys a joke look at him hes nothing, but fat
    Turn on your sarcasm detector.
    Bench press - 175x4 (200)
    Dead lift - 355# (400)
    Squat - 4x225# x three sets (300)
    Military Press - 6x120# (BW)
    BB Row - 6x155# (175)
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  14. #14
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    Originally Posted by Tallnstrong View Post
    here they are pics before...pics now are in my avatar at 210 before i started lifting weights just bw exercises
    Lol that looks like when I did hard labor over the summer we used to have contests to see who could run the bricks the fastest or run the concrete (liquid) up the hill the fastest. Fun fun fun!
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  15. #15
    Registered User kBBen's Avatar
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    so we're talking one of those lean fighter builds?
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  16. #16
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    depends on how many reps you can do. If you can only to 8 pullups for a set, then yes, you can build mass. But lets say you can do 20 pullups easy, probably not. But even if you CAN do 20 pullups, you can widen your grip to make it harder
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  17. #17
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    Sure... one arm pushups,Handstand Pushups,one arm chins or weighted chins,glute ham raises,Weighted Pistols,L-Sits,dragon Flags etc.
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  18. #18
    Prison Workout Enthusiast JCVP's Avatar
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    You can gain limited mass on bodyweight exercises. The only way to increase resistance is via weighting them, or shifting leverage. Some exercises are too difficult to weight, hence why most people elect to use barbells or dumbbells for exercises. IMO, bodyweight exercises are best reserved for circuit-style or high volume routines. Doing a Deck of Cards routine, Navy SEALs approach, or GPP/Strongman types of items works best. You can quickly transfer one movement to another without "waiting for someone to finish with the power rack", or "de-loading a bar because you're sore."

    I use to weigh 135 lbs, and I plopped up to 155 lbs from bodyweight exercises alone. Weighted BW exercises, and normal lifting helped me reach 165 (obviously with increased caloric intake).

    The best advice I could give is that you do BW exercises only if you're looking to gain "some" muscle and lose "some" fat. You do weighted exercises and a dedicated cardio regiment for "great" muscle and loss of "great" fat. Of course, you're dedicating 2x to 4x as much time working out, compared to a simple circuit routine.
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  19. #19
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    Originally Posted by stereophonics View Post
    Matt Fureys a joke look at him hes nothing, but fat
    Coming from the guy who's using genetics as a cope out.

    Anyways, using body weight exercises you can gain some pretty good mass. You'll be one of those "lean fighter builds" you mentioned. It really depends on your goals. Body weight exercises are more for performance then mass.
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  20. #20
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    well it is some people gain alot more mass of bw exercises than others. Plus I've only been doing them for 7 months I'm sure i've gained a pound or 2 of muscle. Mike tyson for example got huge off bodyweight exercises b4 he weight trained. So all you people bashing me relax and get off my case.
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  21. #21
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    maybe he meant Matt Foley



    He's fat... and lives in a VAN down by the RIVER
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  22. #22
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    Ever seen what a gymnast looks like?
    Time To Re-Schedule
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  23. #23
    Ex-Bballer Tallnstrong's Avatar
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    Originally Posted by stereophonics View Post
    well it is some people gain alot more mass of bw exercises than others. Plus I've only been doing them for 7 months I'm sure i've gained a pound or 2 of muscle. Mike tyson for example got huge off bodyweight exercises b4 he weight trained. So all you people bashing me relax and get off my case.
    tyson is a genetic freak he was always big and muscular, search for his pics when he was 13, normal people like antseezee said can get muscle to a certian point but after 15+ reps there are no size gains,you are limited to a lean phisique unless you attach weights or decrease leverage.
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