Is calisthenics better than body building?

Ever wondered, “Bodybuilding or calisthenics, which is better?”

Let’s dive in. Bodybuilding is all about building muscle through weight training.

It’s straightforward: lift more, grow more. Been there, done that.

Calisthenics, however, offers a twist. It’s not just muscle; it’s endurance, core strength, and agility.

Here, creativity is key.

You’re constantly finding new, challenging exercises.

I’ve tried both.

Bodybuilding is empowering, but calisthenics?

It’s like discovering your body’s hidden language.

You might agree, that each has its charm.

So, bodybuilding or calisthenics?

The choice is yours, and either path leads to a stronger, healthier you.

ASPECT	DETAILS
Focus	Calis: Agility, strength Bldg: Muscle size, aesthetics
Equip.	Calis: Minimal Bldg: Gym
Exercise Type	Calis: Bodyweight Bldg: Weights
Progression	Calis: Difficulty Bldg: Weight
Cost	Calis: Low Bldg: Membership+
Location	Calis: Anywhere Bldg: Gym
Flexibility	Calis: High Bldg: Lower
Endurance	Calis: More Bldg: Less
Risk	Calis: Lower Bldg: Higher
Goal	Calis: Fitness Bldg: Hypertrophy

Table of Contents

Muscle Hypertrophy

Did you know that muscle growth isn’t just about lifting weights?

It’s a science, and I can say that I’ve seen firsthand how three fundamental principles significantly stimulate muscle growth:

Mechanical Stimulus: This is a game-changer, especially in calisthenics. Exercises with disadvantageous levers trigger a series of metabolic reactions crucial for muscle growth. It’s like your muscles are speaking a whole new language.
Cell Damage: Now, hear me out. Muscle damage might sound scary, but it’s good. It reminds me of my early gym days when my instructor advised me to slow down during exercises. Why? Because, as research shows (Pubmed/11447355), this kind of controlled movement leads to muscle growth. It’s like giving your muscles a little nudge to grow stronger.

Metabolic Stress: Ever felt that intense burn during a workout? That’s metabolic stress at work, a key player in muscle development. This is where the magic happens. It’s not just about the burn; it’s a whole biochemical party! We’re talking about your body ramping up hormone production (like IGF-1 and testosterone), calling in muscle fibers, releasing myokines (think of them as muscle messengers), and even dealing with oxidative stress. All these work together to beef up your muscles.

Fascinatingly, research (check out Pubmed/25853914) reveals that both low and high-load training can beef up your muscles. But if you’re aiming for sheer strength, high-load training is your ticket.

Muscle growth is a blend of science and sweat.

Each workout is an opportunity to trigger these cool biological processes.

Next time you’re in the gym, remember, that it’s not just about the weights; it’s about how you lift them and how your body responds.

Can You Become A Body Builder By Doing Calisthenics?

It’s a question that’s stirred quite a bit of debate in fitness circles. Let’s break it down.

Calisthenics, known for its strength training benefits and enhancement of movement technique and coordination, does indeed provide a solid mechanical stimulus by using body weight as resistance.

This ticks one of the three boxes for developing complete muscle hypertrophy.

However, when it comes to the other two requirements – metabolic stress and cell damage – calisthenics doesn’t quite measure up according to experts.

These elements are crucial for significant muscle gain and require sustained stimuli of around 40-50 seconds without interruption during sets.

While calisthenics routines often reach up to 60 seconds, they still fall short of providing the necessary stress and damage.

On the flip side, bodybuilding workouts typically combine multi-joint and single-joint exercises.

This approach creates effective muscular stress while avoiding excessive strain on the central nervous system.

Unlike calisthenics, bodybuilding includes specific isolation exercises that target individual muscles, leading to more pronounced muscle growth.

Calisthenics tends to engage multiple muscle groups simultaneously, which primarily stimulates the central nervous system before impacting muscle development.

In conclusion, while you can gain muscle mass through calisthenics, the results won’t quite parallel what you can achieve with long-term bodybuilding.

Calisthenics offers excellent benefits in terms of strength and coordination, but for those aiming for the specific physique and muscle development typical of bodybuilding, incorporating more traditional bodybuilding exercises might be necessary.

Calisthenics vs Weightlifting: Weight Loss and Muscle Benefits

Some fitness experts believe calisthenics is better suited for weight loss and muscle definition rather than sheer muscle mass increase.

From my own experience using both disciplines, I’ve found that each method has its merits for weight loss.

Calorie burning isn’t just about what happens during the workout; it’s also about the increased metabolism resulting from muscle mass development.

In terms of calorie expenditure, a 40-minute calisthenics session can burn up to 400 calories.

Compare this with a one-hour bodybuilding session where you might burn around 300 kcal.

So, while weightlifting might be the go-to for muscle mass, calisthenics offers a more holistic approach, enhancing muscle definition and potentially burning more calories in a single session.

Ultimately, the choice between calisthenics and weightlifting should align with your personal fitness goals, whether it’s building muscle, losing weight, or improving overall fitness

My Go-To Calisthenics Routine for Serious Muscle Mass

Here’s my workout card, designed for those who love bodyweight exercises and are aiming for muscle hypertrophy.

Push-Ups (45-50 reps): This is my all-time favorite for a pumped chest, shoulders, and triceps. It’s a staple that never gets old.
Squat Jumps (35-40 reps): I love how these ignite my lower body muscles. They add an explosive power element that ups the game.
Australian Pull-Ups (55-60 reps): These are a game-changer for the back and biceps, especially if regular pull-ups feel too intense.
Pull-Ups (20 reps): Challenging yet rewarding, they’re essential for a strong upper body. I always feel accomplished after these.
Dips (30 reps): I do these for my triceps, shoulders, and chest. They’re tough but effective.
Toes to the Bar (10 reps): A core blaster! I find these great for building lower abs strength.
Handstand Push-Ups (5 reps): They’re not easy, but the payoff in shoulder strength and core stability is worth it.

WORKOUT TIPS:

Consistency is Key: I make sure to complete every single rep. It’s tough but crucial for gains.
One at a Time: I focus on finishing all reps of one exercise before moving to the next, keeping the intensity high.
Watch the Clock: My goal is always to beat my last time while maintaining good form.

This routine has been a cornerstone in my muscle-building journey. It’s challenging, but stick with it, and you’ll see some impressive gains.

Plus, there’s something satisfying about mastering your body weight. Give it a try and see how your body responds.

4 tips for gaining muscle mass in Calisthenics

Gaining muscle mass in calisthenics can be quite a journey, but with the right strategies, it’s achievable.

Here are four tips from my personal experience that can help you make the most out of your calisthenics routine:

Focus on Major Muscle Groups: Aim to target your major muscle groups at least three times a week. It’s like laying a solid foundation for a building – necessary for everything that comes after.
Embrace Progressive Overload: Just like climbing a ladder, progressively increase your strength and endurance. Start with what you can handle, then gradually add more reps or reduce pauses. It’s all about pushing your limits, one step at a time.
Incorporate Intense Workouts: Mix in workouts with minimal rest periods. It’s tough, I won’t lie, but it’s like putting your muscles through a boot camp – short, intense, and super effective.
Watch Your Diet, Especially Proteins: Muscles need fuel, and protein is their favorite. Keep an eye on your diet, ensuring you get enough protein while balancing your fat intake. It’s not just about working out; it’s about feeding your muscles right.

And here’s an extra tip: To up the game in calisthenics, work on improving your skills.

Often, I had to adjust the mechanics of an exercise or switch from bilateral to unilateral movements to increase the difficulty.

It’s like adding weights without having actual weights.

Regarding the effectiveness of calisthenics in building muscle strength and thickness, I remember reading an article on PubMed (ID 29466268) that compared progressive calisthenic push-up training with traditional bench press.

The study suggests that regular, varied calisthenics can indeed enhance upper-body muscle strength.

So, while the bench press has its merits, don’t underestimate the power of bodyweight exercises!

Calisthenics and Weightlifting: Key Comparisons

When deciding between calisthenics and weightlifting, it’s crucial to weigh their benefits and drawbacks against your fitness goals.

Benefits of Weightlifting:

Fast-Twitch Muscle Fiber Activation: This is a big plus. Weightlifting targets fast-twitch muscle fibers, ideal for gaining strength quickly. It’s like turbocharging your muscle development.

Drawbacks of Weightlifting:

Need for Equipment: One major hitch is the need for a gym or specific equipment. It’s not just about the cost but also the convenience.
Injury Risk: There’s a higher risk of injuries and the potential for developing poor posture, especially with free weights. It’s a bit like walking a tightrope – you need balance and the right technique.

Benefits of Calisthenics:

Full-Body Workout and Core Strength: Calisthenics is all about engaging your entire body. It strengthens your core and enhances overall mobility. Plus, you can do it anywhere – it’s as flexible as the exercises themselves.

Drawbacks of Calisthenics:

Limited Isolation and Overtraining Risk: The catch? You don’t get real isolation exercises, which can lead to both physical and psychological overtraining. Imagine always doing push-ups; you’ll get stronger, but the variety is missing.

Final Thoughts: Calisthenics or Weightlifting?

For Muscle Mass: If bulking up is your goal, weightlifting is your best bet. It’s like choosing a specialized tool for a specific job – more effective.
For Mobility and a Lean Build: Prefer calisthenics if you’re after mobility and a toned body. Remember though, you’re limited by your body weight, and there’s only so much muscle mass you can build.

In essence, while calisthenics can contribute to muscle development, its potential is not as vast as weightlifting in terms of bulking up.

That’s why you don’t see bodybuilders replacing their weights with just bodyweight exercises.

Your choice should mirror what you want to achieve – be it strength, muscle mass, mobility, or a combination.