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Bodyweight Low Impact Bodyweight Exercises & Building Muscle

Serielye

First Post
Hi everyone,

I was wondering if doing low impact bodyweight exercises is able to build muscle or not. I have been told that it's not possible and I shouldn't even bother.

I have a physical disability so I'm not able to make them more challenging besides adding more reps and increasing the time of tension.
 

pet'

Level 8 Valued Member
Hello,

Hard to tell without knowing what your disability is. If you are obliged to stick with "easy" variations like regular push ups, etc... Bobby Maximus (UFC Vet) has two nice templates:
- Upper body: 30 minutes of : 5 pull ups, 10 dips, 10 push ups
- Lower body: 30 minutes of 10 lunges, 10 squats, 10 sit ups

That's a "density training" principle: at each session, you try to do more reps. He always focuses on perfect form. If you want to pace yourself, you can use nasal breathing.

You can also check out routines like IronWolf or Strongandconditioned, based on high repetition of burpee variations (most of them without a jump).

Kind regards,

Pet'
 

watchnerd

Level 8 Valued Member
Hi everyone,

I was wondering if doing low impact bodyweight exercises is able to build muscle or not. I have been told that it's not possible and I shouldn't even bother.

I have a physical disability so I'm not able to make them more challenging besides adding more reps and increasing the time of tension.

You can stimulate hypertrophy just fine by adding more reps and increasing TUT.

As long as the weight isn't ludicrously light, i.e. if you can do over 30 reps, it's getting too easy.

Both are classic methodologies used by bodybuilders.
 

Joe Lynch

Level 4 Valued Member
Certified Instructor
Are you talking building bulk, or strength? By adding reps and time under tension you will get stronger. That's tried and true in the military.
 

the hansenator

Level 6 Valued Member
Hi everyone,

I was wondering if doing low impact bodyweight exercises is able to build muscle or not. I have been told that it's not possible and I shouldn't even bother.

I have a physical disability so I'm not able to make them more challenging besides adding more reps and increasing the time of tension.
I'm not sure what low impact refers to. Do you mean not jumping?

Some more details about what your limitations are might help people's response.
 

Serielye

First Post
Hello,

Hard to tell without knowing what your disability is. If you are obliged to stick with "easy" variations like regular push ups, etc... Bobby Maximus (UFC Vet) has two nice templates:
- Upper body: 30 minutes of : 5 pull ups, 10 dips, 10 push ups
- Lower body: 30 minutes of 10 lunges, 10 squats, 10 sit ups

That's a "density training" principle: at each session, you try to do more reps. He always focuses on perfect form. If you want to pace yourself, you can use nasal breathing.

You can also check out routines like IronWolf or Strongandconditioned, based on high repetition of burpee variations (most of them without a jump).

Kind regards,

Pet'
I have Muscular Dystrophy. Thanks for providing the routines.
 

Dayz

Level 7 Valued Member
You can definitely build muscle and strength with bodyweight exercises. And rep ranges for Hypertrophy have been proven to be very large, 5 to 30 reps and even beyond.

Look up Jim Wendlers WALRUS training (can be done with or without additional weight) or k boges on YouTube.
 

GovernorSilver

Level 5 Valued Member
Rings or suspension trainer will help a lot with the comfort of your joints during bodyweight exercise.

According to this research, you can train with low load to stimulate muscle growth, if you train to failure

Training to failure has been a topic of debate but in your case, if your body cannot handle anything heavier than, well, a light load, then you gotta do what you gotta do.

Another take:
 
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