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hi everyone i'm kay johnson and i'm a my
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protein pt and today we are going to
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talk about if you can build muscle with
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only body weight so no equipment no
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machines just you or maybe some stuff
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around the house like a chair or tins of
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food let's get started
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the answer is yes if you use the
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following principles increase reps
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decrease press time perform variations
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train to failure or increase time under
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tension you will build muscle over time
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i would say start to introduce these
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changes if you feel your workouts are
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getting easier or you haven't noticed
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any changes to your body body weight
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exercises are movements that only use
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your body and your weight as a
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resistance and the way you can build
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muscle is increasing how challenging
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these movements are with body weight
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training you'll be able to gain muscle
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by toning and becoming more defined but
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you wouldn't be able to gain extreme
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muscle like a bodybuilder as there is a
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lack of progressive overload on your
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muscle and you only have physical body
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weight to work with if you can't afford
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the gym or want a quick workout at home
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and you don't have a lot of space to
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complete this hit workout or a quick
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bodyweight ab session is perfect this
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kind of working out is suitable for all
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levels of fitness if you're a complete
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beginner and wanted to start your
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fitness then body weight training is a
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perfect starting point and will reduce
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any injury but also if you're an
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advanced trainer you can increase the
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levels of intensity with the exercises
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and really push yourselves to your
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limits for example if you're a beginner
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you can start with a half burpee and
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then advance to a full chest to floor
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burpee for beginners if you start to two
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to three workouts per week around 30
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minutes at a time and then build up to
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around three to five workouts a week
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increasing the time frame to around 45
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minutes to one hour bodyweight training
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is the cheaper option it costs nothing
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to use your body as a resistance and you
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just need a little bit of space anywhere
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at home in the garden or at the gym or
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even on holiday to perform these types
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of training plus during lockdown 2020
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most people didn't have access to the
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gym and had to rely on bodyweight
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workouts and of course sometimes you
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might not even want to go to the gym so
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here are some examples of household
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items that you could use a dining room
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chair or stool for tricep dips or
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push-ups 1.5 litre bottle for squats and
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detergent bottle for arnold press or
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just get creative with anything you can
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find in the house in summary as long as
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over time you are increasing reps
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decreasing rest time performing
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variations and training to failure then
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you will be able to build muscle so what
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do you think are you going to try
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detergent bottles or dining room chairs
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to work out if you have any questions
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stick them in the comments section and
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remember to like and subscribe to the my
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protein youtube channel
