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Ask any bodybuilder, powerlifter, or any other gym junkie. And they’ll probably tell you that a bodyweight workout for mass is a waste of time.
And while I agree that you’re not gonna build the type of size to contend with Mr. Olympia anytime soon. There are a lot of things that you can do to get well on your way.
As long as you do it right…
Now, imagine for a second that you took a typical mass building workout, threw it on the table, and dissected it piece by piece to find out what made it work.
I’d be willing to bet my left nut that it would contain ALL three of the following…
#1 – It would follow a proven rep scheme that’s known to help build mass.
#2 – It would utilize most, if not all, of the major compound exercises to maximize results.
#3 – It would involve the trainee eating a calorie surplus.
So theoretically, if you were to implement this exact same strategy and apply to the same typical bodyweight workout.
Do you think you’d be able to mimic the mass building routine that involved lifting weights?
Personally, I’d say YES!
The problem, however, is that bodyweight training for mass can often be confusing because you don’t have the luxury of being able to add weight to a bar to progress.
And hammering out endless reps of pullups and pushup is only going to get you so far.
This is where you need to think outside the box and adapt. Because to be honest, there are plenty of ways you can tackle this problem if you’re smart about it.
So in today’s blog post, I’m gonna show you exactly how to how to create a bodyweight workout that not only builds mass. But does no in a way that will build the type of strength and power capable of knocking out a Rhino in one clean punch. BOOM!
WATCH VIDEO: Learn How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
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Table of Contents
The Ultimate Bodyweight Workout Plan For Mass
So you’re probably already aware that the key to building mass comes down to progressive overload.
What I mean by this is that you need to be consistently adding some sort of additional load to your workouts to place more stress on the muscles being worked.
This is the optimal way to make increases in size and strength.
And when it comes to bodyweight training, there are two ways you can do this…
Weighted Bodyweight Workouts
The first and probably the easiest way you can add mass to your oh-so-sexy frame is by using weighted calisthenics.
This is a great option for two reasons…
Firstly, adding weight to your body in the form of a weighted vest, dip belt, or any other training tool is awesome for building up your core strength.
This is because your core has to fully engage to accommodate the additional load being placed on it.
And second, it increases your relative strength.
This is basically a measurement of how strong you are in comparison to your bodyweight. And while it’s entirely possible to gain relative strength without adding weight. A little bit of external resistance on your body is a great way to improve it further.
If you go down this path, you’ll need to get yourself a few training tools like a weighted vest, a dip belt, and a few weight plates to manually add resistance to your body.
But the mass you can potentially gain from adopting this style of training can pay off big time.
Related Post: Weighted Calisthenics – My 6 Week Journey To Getting Semi Jacked
Bodyweight Workout Progressions
The other way to can build mass is simply by using bodyweight progressions to make each exercise harder.
You do this by using leverage and weight distribution to your advantage.
Take the pushup, for instance…
Now, if I wanted to make the pushup harder, all I’d have to do is leverage my body weight to increase the demand on specific muscles.
I won’t go into the specifics of each progression because I’ve created a rather stunning pushup progression blog post that takes you through the process in great detail.
But to give you a basic idea of what I mean, take a look at the picture below…
Again, this way of training is not only beneficial for increasing both strength and mass. It’s also useful for learning how to work your body as a unit without setting foot inside a gym.
3 Keys To Building Mass With Your Bodyweight Workout
So as I briefly touched on earlier, the key to building mass comes down to…
- Correct Rep Ranges
- Compound Movements
- And a Calories Surplus
If you’re unfamiliar with these concepts, don’t worry because I’m about to give you a little more detail of each below…
The Perfect Rep Scheme For Mass
A common misconception about traditional exercises goes a little like this…
- To build strength, you need to exercise in the 1-5 rep range.
- For mass (hypertrophy), you need to exercise in the 6-12 rep range.
- And for endurance, you should exercise in the 12+ rep range.
Now, this advice is relatively sound on the surface. But it doesn’t paint the whole picture.
Because the fact of the matter is, every single one of these rep ranges can build mass. But when it comes to gaining that slight edge, the 6-12 reps range is generally a better option.
Here’s why…
Basically, too many reps (12+) causes your body to fatigue quicker. Which results in a breakdown in form throughout your workout.
This form breakdown usually results in either working through each rep to quickly, or using other muscles to assist with the movement.
On the other end of the scale, low reps cause a high degree of CNS (central nervous system) burnout. Which results in more recovery time needed before each workout.
This means that your targeted muscles aren’t given the time needed to repair and grow. Which ultimately leads to less mass being build over time.
So even though each is capable of building huge slabs of lean mass. The hypertrophy range (6-12 reps) tends to have a slight advantage because you’re still able to maintain the correct form while avoiding fatigue and CNS burnout.
It’s kind of a “middle of the road” approach that works in your favor.
Using Compound Movements To Increase Mass
So the second way to build mass effectively is to use compound exercises.
Just in case you don’t know what a compound exercise is. It’s basically any form of resistance exercise that works more than one muscle.
And while there are a vast amount of compound exercises you can use to your advantage when creating a bodyweight workout for mass.
The best bodyweight ones fall into the following six categories.
These are…
- Vertical Pull (pullup/chinups)
- Vertical Push (parallel bar dips or handstand pushups)
- Horizontal Pull (inverted row)
- Horizontal Push (pushups)
- Squats
- Hinge Movement (glute bridge or hip thrust)
To be honest, you could create an entire workout using just these 6 movement patterns and be done with it. And you’ll get pretty decent results.
The problem, however, is having the knowledge to incorporate the right type of progressions needed to keep each exercise in the 6-12 reps range for maximum effect.
Again, adding weight is a great way of progressing. But sometimes, it’s nice to go beyond the realm of basic bodyweight movements and really push yourself to learn new calisthenics skills.
This is where a structured training program comes in handy. Because the legwork has already been done for you.
And all you really have to do is just follow a proven program to start seeing results…
WATCH VIDEO: Learn How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
(Video Will Open In A New Window)
Mass Building Diet For Your Body Type
Now, I probably don’t have to tell you the importance of diet when it comes to building size.
And while I’m not gonna go into every component of a mass building diet. There’s one thing that’s essential to make this happen.
That sweet sugar is a calorie surplus.
But here’s the thing…
Even though a calorie surplus is a must, the number of calories eaten will depend heavily on your body type…
You can break these down into three ways…
#1 – Ectomorph
An ectomorph is basically a guy or gal that naturally burns through a sh*t ton of calories.
And even though this sounds great on the surface, it also makes it a lot harder to put on size.
So if you’re a natural ectomorph, you’ll need to be eating a massive amount of calories and training like a beast to see any type of lasting results.
Here are a few tips if you’re an ectomorph…
- Eat little and often (every 2-3 hours)
- Up your carb intake to around 50%
- Eat something before bedtime (weight gainer shake would be a good option)
- Keep your workouts heavy and intense
#2 – Mesomorph
This is the ideal body type for both building muscle and minimizing fat gain because you’re body’s conveniently designed for both.
Now you won’t be able to eat the same as an ectomorph because it’ll probably lead to too much fat gain.
But if you plan your workout right, it can be quite easy to build size while still maintaining a lean look.
Here’s what you need to do if you’re a mesomorph…
- Try to vary your exercise intensity by including both light and heavy days into your workout
- Keep your carb intake moderate (45-50% of total calories)
- Eat a variety of lean proteins and up your protein intake to around 1 gram per pound of bodyweight
#3 – Endomorph
This is the best body type for putting on mass. But it also comes with the disadvantage of being highly prone to fat storage.
So you’ll gain mass, but if you’re not careful, you’ll also end up with a nice spare tire around your waist to go with it.
Here’s what to do if you’re an endomorph…
- Keep the workout intensity high and rest periods short, to further promote fat loss
- Full body workout usually work great for this body type
- Avoid late-night meals and snacking
- Up your cardio to minimize fat gain (walking, hiking, etc…)
What’s really important to remember here is that you could have the best mass building training routine in the world.
But if you’re not eating more than your body needs daily, you’re not going to see the increases in size you want.
Taking Your Bodyweight Mass Workout To The Next Level
Hopefully, everything I’ve touched on in this post has given you a little more insight into what you need to start seeing size gains from your bodyweight workout.
It does take time. But if you’re consistent with your training and diet, then I’ve no doubt that you’ll start seeing the results you want sooner rather than later.
But if you feel like you need that little extra push. Or you’re still confused as hell, then here’s what you can do…
You could throw together some random bodyweight training program using some of the tips I’ve highlighted above and hope you start getting bigger.
But this can be a little risky because if you don’t structure your workouts with pinpoint precision. There’s a chance you might not get the exact results you’re looking for.
Now, the other option would be to invest in a PROVEN bodyweight training program like Bar Brothers.
If you do, I predict you’ll see lasting changes in both your size and strength. As long as you are prepared to put in the work that is.
WATCH VIDEO: Learn How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
(Video Will Open In A New Window)
Now, I’m not going to lie and tell you that you’ll get instantly huge following this program. Because to be fair, the increases in size you’ll see will ultimately be determined by your work ethic and motivation.
So if you’re looking for some miracle program that promises results without putting in the work, you won’t get it with this program. Or any program for that matter.
A Sneaky Bonus
Now, I want to make this an absolute no brainer here, so to sweeten the deal, I’ll also throw in everything you see below IF you decide to buy the program.
This includes…
- HIIT to Fit
- Functional Strength
- And Kettlebell Transformation
Here’s what they look like…
If you want them, all you need to do is check out the Bar Brothers sales page…
…Closely watch the video
…Then IF (and only if) you feel this program could benefit you in some way. Go ahead and hit the “Add To Cart” button when it pops up on the screen.
Once you’ve confirmed your purchase, simply send me proof (screenshot, receipt, etc…) that you brought the Bar Brothers program via the contact form on my website…
…Or, by emailing me directly at Dan@Un-Ripped.Com
And I’ll send you ALL 3 training manuals you see above straight to your email address within the next 48 hours.
Anyway…
I think that about wraps things up for today, but if you have any thoughts or comments about this post. Feel free to drop them in the comments section below…