Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Common misconceptions about calisthenics include that it’s only useful for improving muscular endurance and not for building muscle mass, and that your body weight is not enough to challenge your muscles and stimulate growth. However, this couldn’t be further from the truth.
Calisthenics workouts can actually be incredibly effective for building muscle mass when done correctly. In fact, many bodybuilders incorporate calisthenics exercises into their training routines to help them achieve a more balanced and functional physique.
In this guide, we’ll discuss how you can use bodyweight exercises as part of a calisthenics workout for mass gain.
You can gain mass with calisthenics, but there are a few things you need to understand first.
Unlike traditional weightlifting, where you can simply add more weights to continue challenging your muscles, calisthenics relies on manipulating leverage and body positioning to increase difficulty.
This means that in order to see progress and build muscle mass with calisthenics, you’ll need to continuously challenge your muscles by increasing the difficulty of your exercises (1).
This can be achieved by changing the angle or temp or by adding more complex variations to your movements.
Building muscle mass with calisthenics takes more time and patience than weightlifting.
It’s important to set realistic expectations and understand that it may take longer for visible muscle gains to show. But with consistency and dedication, you’ll definitely see results.
No matter what type of workout routine you follow, proper nutrition is essential for building muscle mass. This applies to calisthenics too.
In order to gain mass, your body needs a surplus of calories and enough protein to support muscle growth. Make sure to eat a balanced diet consisting of lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables (2).
Muscles grow when they are given time to rest and recover after being challenged. This is when they repair and adapt, becoming bigger and stronger (3).
Ensure that you include enough rest days in your workout routine and prioritize getting enough quality sleep each night.
Part of rest and recovery is destressing; too much stress can hinder muscle growth (4). Take the time to relax and engage in activities that promote mental and emotional well-being, such as yoga or meditation.
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Now that you understand the basics of building muscle mass with calisthenics, let’s dive into a sample workout routine you can follow to get started.
Beginner calisthenics practitioners often make the mistake of trying to jump straight into advanced movements that their bodies aren’t yet ready for. This can lead to injury and slow progress.
Instead, you should focus on mastering basic movements such as push-ups, pull-ups, squats, and lunges before you move on to more challenging exercises.
For a full-body workout, you can choose:
To effectively stimulate muscle growth, it’s important to slow down your movements and focus on the mind-muscle connection. This means consciously engaging and contracting your muscles throughout each rep.
For example, when doing a push-up, take 3 seconds to lower yourself down toward the ground, pause for 1-2 seconds at the bottom position where your chest is closest to the floor, and then take another 3 seconds to push yourself back up. This will increase time under tension and make your muscle fibers work harder. Another effective strategy is a slow eccentric (lowering) and an explosive concentric. This method has been shown to be effective for muscular hypertrophy when properly programmed.
Manipulating leverage and body positioning is key in calisthenics for progressive overload. One way to do this is by incorporating angular training.
This involves changing the angle of your body in relation to gravity when doing an exercise. For example, instead of doing a regular push-up, you can elevate your feet on a bench or chair to increase the difficulty and target different muscle groups.
Instead of doing a regular pull-up, you can position yourself sideways to the bar, gripping it with your hands in a parallel position. This adds a rotational challenge and engages different parts of the back and biceps. This is a commando pull-up.
Most exercise variations use angular training techniques to progressively challenge muscles and stimulate growth.
Unilateral movements are exercises that require you to use one side of your body at a time. They are great for isolating and strengthening individual muscles, improving balance and coordination, and preventing muscle imbalances.
Incorporate exercises such as single-leg squats, single-arm push-ups, and single-arm pull-ups into your routine.
What this does is it forces each side of your body to work independently, which can be more challenging than bilateral movements (using both sides simultaneously). This helps identify and address any muscle weaknesses or imbalances.
Periodization is a training technique where you divide your workout into phases or cycles, each of which focuses on different goals and training methods. This allows for progressive overload, helps prevent plateaus, and reduces the risk of injury.
Your calisthenics periodization program can include phases such as:
By implementing these different phases into your training plan, you can continuously challenge your muscles and avoid stagnation or plateauing.
It’s easy to get a general workout routine and follow it without much thought, but in order to truly progress in calisthenics, you need to personalize your training plan.
This means assessing your current fitness level and setting realistic goals for yourself. It also involves adjusting exercises, reps, and rest times based on your personal abilities and progress.
You can also incorporate exercises you enjoy and that target specific goals or muscle groups you want to improve. By personalizing your routine, you’re more likely to stick with it and see results.
That being said, here’s a sample 1-week calisthenics workout routine for mass (upper/lower split) you can use to start with:
| Basic workout day | Exercise | Sets | Reps | Rest | Progression tips |
|---|---|---|---|---|---|
| Day 1 | Upper body | ||||
| Push-ups | 3 | 8-12 | 60 seconds | Increase reps or perform decline push-ups. | |
| Pull-ups | 3 | 6-10 | 60 seconds | Use resistance bands for assistance if needed. | |
| Dips | 3 | 8-12 | 60 seconds | Use parallel bars; progress to single-arm dips. | |
| Plank | 3 | 30 secs | 60 seconds | Progress to side planks or extend duration. | |
| Day 2 | Lower body | ||||
| Body weight squats | 3 | 12-15 | 60 seconds | Progress to pistol squats or add jump squats. | |
| Lunges | 3 | 10 per leg | 60 seconds | Progress to walking lunges or add elevation. | |
| Calf raises | 3 | 15-20 | 60 seconds | Progress to single-leg calf raises. | |
| Wall sit | 3 | 30 secs | 60 seconds | Increase duration or add a weight hold. |
| Progression workout (to be done after following the basic workout for 6-8 weeks) | Exercise | Sets | Reps | Rest | Progression tips |
|---|---|---|---|---|---|
| Day 1 | Upper body | ||||
| Incline push-ups | 3 | 8-12 | 60 seconds | Use a lower incline for more of a challenge. | |
| Chin-ups | 3 | 6-10 | 60 seconds | Gradually remove assistance for progression. | |
| Pike push-ups | 3 | 8-12 | 60 seconds | Transition to handstand push-ups. | |
| Hollow body hold | 3 | 30 secs | 60 seconds | Increase duration or add flutter kicks. | |
| Day 2 | Lower body | ||||
| Step-ups | 3 | 10 per leg | 60 seconds | Use a higher step or add explosive movements. | |
| Glute bridges | 3 | 12-15 | 60 seconds | Progress to single-leg glute bridges. | |
| Bulgarian split squats | 3 | 8 per leg | 60 seconds | Add elevation or perform jump variations. | |
| Leg raises | 3 | 10-15 | 60 seconds | Progress to hanging leg raises. |
Calisthenics can be tailored for both strength and hypertrophy, depending on how you structure your workouts:
Ultimately, calisthenics is versatile and can be adapted to meet your specific fitness goals, whether you’re aiming for strength, hypertrophy, or a combination of both.
It’s OK and can even be beneficial to bulk in calisthenics. Building muscle mass with calisthenics requires a calorie surplus. Bulking allows you to consume the necessary amount of calories and protein needed for muscle growth.
Calisthenics has some unique benefits when it comes to bulking.
Calisthenics exercises are generally lower impact and place less stress on joints than traditional weightlifting. This can be particularly beneficial for those with joint issues or injuries, as it allows them to still participate in muscle-building exercises without risking further damage (5).
Unlike weightlifting, which more often isolates specific muscles, calisthenics exercises engage multiple muscle groups simultaneously. This results in functional strength that enhances daily activities and sports performance (6).
Read more: Calisthenics Workout for Strength: Exercises, Tips and Frequently Asked Questions
Calisthenics reduces the risk of developing muscular imbalances as each exercise requires both sides of the body to work equally. This promotes a more symmetrical and proportional physique (6).
Many calisthenics exercises involve a full range of motion movements, which enhances overall mobility and flexibility. This is essential for preventing injuries and maintaining joint health (6).
One of the biggest advantages of calisthenics is it can be done anywhere, anytime, without any equipment. This makes it a convenient and versatile option for those with busy schedules or limited access to a gym.
Both calisthenics and gym workouts can be effective for bulking if you follow a structured program and maintain a calorie surplus with adequate protein intake.
Calisthenics emphasizes body control and functional strength, which can lead to a more balanced and agile physique. Gyms offer a wide range of weights and machines, which makes it easier to apply progressive overload by simply adding more weight.
The best choice will be dependent on your personal preferences, access to equipment, and specific fitness goals. Some people even combine both methods to enjoy the benefits of each.
We’ve compared and contrasted the two further in our blog calisthenics physique vs bodybuilding.
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Yes, protein is essential for anyone who engages in calisthenics, particularly if your goal is to build muscle mass or enhance recovery. Here’s why protein is important:
For those doing calisthenics, it’s important to ensure you get enough protein through your diet. This can come from various sources such as lean meats, dairy, eggs, legumes, and plant-based proteins.
The exact amount needed can vary based on factors such as your body weight, activity level, and specific fitness goals, but a common guideline is to aim for about 1.6 to 2.2 grams of protein per kilogram of body weight per day for those who are looking to build muscle.
The big three calisthenics exercises are push-ups, pull-ups, and squats. These foundational movements effectively target multiple muscle groups and are essential for building strength and muscle through bodyweight training. Yes, 20 minutes of calisthenics can be sufficient, particularly for beginners or those who are focused on high-intensity interval training (HIIT). The key is to maintain intensity and focus on compound movements to maximize the workout’s effectiveness. This beginner 12-week calisthenics program may be the perfect place to start. Too many reps in calisthenics can lead to diminished returns and increased risk of injury. Generally, exceeding 20-25 reps per set may indicate the need to increase exercise difficulty for better strength and hypertrophy gains. Yes, milk is a good source of protein and essential nutrients, which can support muscle recovery and growth for those practicing calisthenics. It provides a convenient way to enhance your protein intake post-workout.Frequently Asked Questions
What are the big 3 calisthenics exercises?
Is 20 minutes of calisthenics enough?
How many reps is too much calisthenics?
Is milk good for calisthenics?
Calisthenics is an effective way to build muscle, improve strength, and enhance overall fitness. By using techniques such as slowing down reps, incorporating angular training, unilateral movements, and periodization, you can continue to progress and achieve your goals in calisthenics.
Don’t be afraid to challenge yourself and try new variations, as this is the key to making progress and seeing results in your training. Remember to always listen to your body and adjust accordingly, as proper form and technique are essential for preventing injury.
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