Best Bodyweight Workouts for Building Muscle

What are Bodyweight Workouts?

Bodyweight exercises

Get in the zone with energy to burn. We’re here to tell you that bodyweight workouts are a lot less complicated than you think. It goes way beyond massive muscles and sweaty grunting in the gym, & it is not just for the young and lean looking to show off in a bathing suit it’s for everybody irrespectively.

Irrespective and regardless of age, gender, and gym access, everyone can see and share benefits from resistance and bodyweight / free weight training, since consistent training can and will help you build and add muscles, lose excess weight, reduce common aches & pains, and prevent injury. And you can do all that while eating a no meat plant-based diet.

In this post, we’ll provide you with some of the best bodyweight workout routines that even the busiest individual can find time for and benefit from.

Why do Bodyweight Training?

Simply put, resistance training is free- or bodyweight workout that makes you stronger.

But more formally, bodyweight training is any type of physical training that uses isometric or isotonic exercise to strengthen or develop muscle.

Here’s why:

  1. The more muscle you have, the more calories you burn around the clock, even while you sleep.
  2. Bodyweight workouts combat the muscle loss that occurs with ageing and keeps you from getting frail as you age.
  3. Bodyweight exercise is the single best tool for improving and maintaining bone density.
  4. Bodyweight workouts will improve the strength and stability of all the joints in your body.

Bodyweight exercises

5 Effective Workouts for Body Building

  • Body Weight, Dumbbell, or Barbell Squat: Begin with the dumbbell supported on top of the traps. The chest should be up and the head faced forward. Adopt a hip wide stance with the feet turned out as needed. Descend by flexing knees, refraining from moving hips back as much as possible. This requires that knees travel forward. The goal is to keep the torso as upright as it is possible.
  • Glute Bridges or Hip Thrusts: The Hip Thrust is an exercise designed to improve your strength, speed and power by teaching optimal hip extension. To perform the exercise, all you need is a low bench (16 inches or shorter) and a barbell. 
  • Bear Plank: This particular exercise essentially requires you to start off in a plank position, bend the knee of one leg to 90 degrees and then push the heel of the same leg up towards the ceiling as far as you can, before bringing it back down and repeating with the other leg. So it is not too difficult to do.
  • Side Plank w/ External Shoulder Rotation:  Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extend out in a long line. 
  • Pullups: Pullups are a great way to build upper body strength, and they aren’t just for gymnasts or athletes. Anyone can benefit from learning how to do a pullup. women can do them, too! Grip a pullup bar with your palms facing whichever direction you prefer When you pull yourself up with your hands facing this way, you give your biceps a better workout. 

 

protein foods

What to Eat while Building Body

By now, most of us have heard the “skinny vegetarian” jokes once or twice, and we’re pretty familiar with the old misconception that eating only plants will handicap athletic performance in general and strength training in particular.

Getting all your daily nutritional needs from exclusively plant sources will not only provide you with plenty of protein, but will also give you a mother lode of beneficial nutrients like complex carbohydrates, fiber, vitamins, minerals, and antioxidants. This nutrient infusion will boost your recovery and get you back in the gym faster with more energy for your workout. If you still need convincing, look no further than mother nature. Have you ever seen a stallion, bull, or gorilla? Notice anything about them?

Not only do all three have amazing levels of natural muscularity, but all three eat only plants!

How Plant-Based Protein Powder help in Body Building?

Plant proteins include hemp, pea, and brown rice protein and are perfect for bodybuilders and anyone who doesn’t want a milk-based protein or looking for an alternative to other animal-based protein.

Plant-based protein powder solves a lot of problems. It’s dairy- and lactose-free, vegan, and if you get the right kind, it gives you all the amino acids you need to build muscle and stay lean. Just about anybody can benefit from vegan protein powder, regardless of whether or not you’re vegan. These protein powders can be made from a variety of protein sources, including legumes, grains, or seeds, including peas, brown rice, hemp, chia seeds, sunflower seeds, soy, and hemp. 

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Conclusion

The one thing to keep in mind about plant-based proteins is that unlike whey protein, most aren’t complete proteins on their own. A complete protein is one that delivers the remaining nine essential amino acids (EAA). Since most plants don’t contain all nine EAAs, protein makers combine different kinds of plant protein to form a complete protein powder. For example, it’s common to find blends of pea protein and brown rice protein, since together these plant-based proteins deliver all the essential amino acids.

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