Building Muscle With Calisthenics; When And How?

When Can You Start Building Muscle With Calisthenics?

Building muscle with calisthenics will happen as an outgrowth of your training. Your training must ensure you provide the highest level of resistance training, and when done correctly, it creates the right conditions for muscle-building transformation. Whether the resistance comes from a piece of special equipment or your body weight, it doesn’t matter.

When building muscle with calisthenics, what matters is that the resistance used provides adequate tension and force to overcome to produce a muscle hypertrophy effect. The brain doesn’t distinguish between how you apply the resistance. Therefore it does not matter if the resistance comes from weights or your body weight to stimulate building muscle.

How To Start Building Muscle With Calisthenics?

1. Exercise more often and increase your gains.

Hence when building muscle with calisthenics, your workout should be consistent. We call it a training routine or workout plan. The purpose is to ensure that your muscles react. At the same time, you are burning them to the highest level possible. But remember to also take a rest in between, so that your body will have time to recover too. And as soon as you recover from soreness, hit the same muscle groups or exercises once again. If it means repeating a workout for the same week, that is awesome. The critical part here is to stress every muscle gradually to build your strength. Do not worry if your volume drops sometimes. That is normal. It happens to everyone too. Focusing on what you can manage is the most important thing.

2. You need volume and tension to develop growth.

It is the number of repetitions in your training that helps burn the muscles completely. Combining high-intensity and low-intensity training challenges your muscle growth. And you will see absolute results and transformation by doing it repetitively. With calisthenics, the fundamentals that are applied strategically promote muscle building through body weight.

The best examples of these are;  

• Handstand pushups
• more difficult pull-up variations, 
• pistol squats
• sprints 
• one-arm pull-up
• one-arm pushup

But typically, any exercises that challenge you for 3-4 reps will generate enormous tension and a fast contraction that you need to get more substantial. For you, doing diamonds can be as challenging, especially if you are a beginner.

10 Best Food When Building Muscle With Calisthenics

1. Nuts

Nuts make a delicious, protein-rich snack. It is versatile, easy to eat on the go, and a good source of plant-based protein. An ounce of almond or cashew contains 150-170 high-quality calories. Nuts are the perfect combination of fats, protein, and fiber, which allows you to get the extra calories needed without having them pad your waistline. 

2. Whole Grain

Whole wheat and oats are 11% protein and a great addition to other protein sources. It also digests more efficiently and provides more nutrients than refined grains. It also promotes sustained energy levels and overall health. In particular, brown rice helps you improve your growth hormone levels, which are vital for lean muscle development, fat loss, and strength gains.

3. Eggs

Eggs contain high-quality protein, healthy fats, and other vital nutrients such as; amino acid leucine, choline, and vitamin D. This is important for muscle gain.

4. Salmon

Most fish can help build muscle thanks to their lean protein. Salmon is incredibly nutritious for more than just our muscles. It contains both high-quality protein and omega-3 fats like EPA and DHA. Aside from being heart-healthy, these fatty acids may play a part in helping you build muscle faster. At the same time, it also inhibits muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish, make sure to take a fish oil supplement to reap these benefits.

5. Whole Fat Cottage Cheese

Cottage cheese is packed with casein protein. And casein is a slow-digesting protein, and it is perfect for muscle maintenance. Cottage cheese is also an ideal source of vitamin B12, calcium, and other essential nutrients. It leads to a sustained release of amino acids into the blood and muscles, reducing muscle breakdown.

6. Skinless Chicken

Chicken offers 27 grams of muscle-building protein and only three grams of fat. And it is essential for bone health, muscle maintenance, and most likely for the maintenance of your weight. And at the same time, it does not require a culinary degree. You can quickly cook and prepare it for an instant meal. 

7. Healthy Fats (When Building Muscle With Calisthenics)

Not all fats are bad for you. Good fats are essential for muscle growth. It inhibits a vital role in hormone production, which helps drive muscle growth and strength gains. In addition, fats are needed for many essential maintenance functions. Polyunsaturated and monounsaturated fats are good fats.  

There are many fats for building muscle, such as; 

• salmon, 
• other fishes, 
• nuts, 
• leafy veggies, 
• flaxseed, avocados, and seeds. 

8. Lean Beef  

It must be a part of your diet if you want to gain muscle mass. Lean beef is packed with high-quality proteins, vitamins, and minerals conducive to muscle building. It also includes iron, zinc, and B-vitamins. 

9. Protein Shake

Protein shakes promote muscle gain and improve performance and recovery. Moreover, a protein and carbohydrate recovery shake should be the mainspring of your muscle-building program. You are drinking a shake of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. It prevents muscle loss and may even help increase muscle mass during weight loss. 

Some benefits of protein shake;

• It jacks up protein synthesis,
• Rapidly refills stores of muscle energy
• Increases blood flow to your muscles 
• Up-regulates creatine transport
• It also improves your body’s ability to process and use carbohydrates for hours following your workout.

10. Oatmeal

Oats carry the appropriate amount of proteins to help build muscle and carbs to strengthen and repair muscles. Hence, raw oats are 66% carbohydrates, 17% protein, and 7% fat. It also contains an excellent source of carbohydrates due to its low glycemic index (GI) value, and it is minimally processed. 

The benefits of a low-GI diet include:

• Better micronutrient profile and more fiber
• Increased satiety
• Decreased hunger
• Lower subsequent energy intake 
• Fat loss

Mastery And Consistency Matter In Building Muscle With Calisthenics

To sum it up, when building muscle with calisthenics, you need to find those strenuous exercises and work with them too. Do volume training and select the complex activities in one workout or divide them into several movements. The crucial thing here is your consistency. It does not matter what exercise and training methods you choose since it all works. Just make sure that your body reacts in every training to create volume and tension to build muscles.

When you train, don’t discuss with your buddies other matters or your life problems. All the conversation, focus, and concentration should be uplifting to help you rep out and train better and aggressively. Or train alone, in silence, and concentrate on every repetition and contraction. If you allow technology, friends, life problems, and family to interfere, that will drive you away from training, and your performance can drop significantly. Thus, your results will suffer over time if you train in this fashion regularly.

Also, don’t overthink about weather conditions, state of mind, finishing faster, and so on. In building muscle with calisthenics, you need to train with patience and have your workout routine prepared on paper before starting. Never start without one, and please keep a training journal. Check the list set after set and exercise after exercise. You finish when you complete what’s written on the list and never before.