The body does not have a magic sensor that detects that you are pressing iron plates as opposed to 200 pounds of bodyweight resistance. A weighted jacket or an individual on your back can also be used. In either instance, you are actually producing strength AND muscle gains more efficiently than by ANY one free weight or weight machine exercise, other than perhaps the deadlift. You are also achieving a higher cardio and endurance benefit than you would achieve with the weight exercises. There are PLENTY of lifters who can bench 300 who cannot knock off 50 consecutive press-up reps.

While you will certainly never win Mr. Olympia by doing bodyweight exercises, the blanket statement that they simply don’t work to gain muscle mass is frankly and bluntly untrue; I don’t know any other way to put it. They can also be considerably easier on the joints, particularly for lifters who are no longer in their teens or twenties.

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On athletes and athletics
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First attested in 1528, the word athlete comes to us from the Latin from athleta, in turn from the Greek athletes “contestant in the games,” which is the agent noun from athlein “to contest for a prize,” rel. to athlos “a contest” and athlon “a prize.”

For me, an athlete competes on a playing field (rugby, gridiron football, Gaelic football, Aussie Rules football, lacrosse), on a court (tennis, basketball, volleyball, ice hockey), in a pool (water polo, swimming, diving), in a field (javelin, discus, hammer throw), on a track (sprints, runs, bicycle races), under special circumstances (sculling, rowing, downhill ski racing), and the like.

Athletes must train to gain strength, which I say means thrust (explosive lift off), might (extended load carrying), quickness (agility) power), speed, stamina (aerobic); and coordination

Bodybuilding train for appearance, to look muscular. Again, I assert that bodybuilders are beauty paegant contestants.

I couldn’t agree with you more, and I’m glad that you gave a good breakdown on the different muscle fibers. However, and I’m more into strength than bloat, I wouldn’t say that BBs aren’t athletes. The majority aren’t “strength” athletes; however, the dedication and hours of training that it takes to build their steroid assisted bodies (talking about IFBB here) definitely makes them athletes in my book. But, those who say that you can’t build muscles using bodyweight exercises are just not well informed.

It’s time to set the record straight.

On Hypertrophy
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It seems that a few have heard the word “hypertrophy” and thus feel good about bandying it about.

Yet, two kinds of hypertrophy exist.

Sarcoplasmic Hypertrophy
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Sarcoplasmic hypertrophy happens with an increase in the fluid volume of non-contractile elements within the muscle such as mitochondria, capillary density, and glycogen.

Sarcoplasmic hypertrophy results with muscles pumped up with fluid. Bodybuilders get sarcoplasmic hypertrophy — all show, little strength.

Myofibrillar Hypertrophy
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Myofibrillar hypertrophy happens with an increase of the myofibrils, the actual contractile protein muscle fibers responsible for generating the tension or force that allows us to move. This type of growth is permanent and doesn’t fade away after a workout.

Myofibrillar hypertrophy is the kind of growth resistance trainers gain, especially when they combine such training with anerobic energy systems training, which leads to getting more energy production into muscle cells, faster during workouts and proper nutrition (2 grams protein per pound of body weight).

On Muscle Growth
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Muscle growth needs growth training — doing more work in the same time or do the same work in a less time.

In both cases, force gets increased.

A great way to increase force is to increase the amount of mass moved. A man can achieve this in many ways — bodyweight, sandbags, resistance bands, dumbbells, barbells.

To trigger growth potential, a man must fire up as many muscle fibers as possible.

Muscle growth happens after the workout, from healing and from the nutrients taken on the days after working out.

On Bodyweight Exercises
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A man can grow big muscles from bodyweight excercises, along as he increases his protein intake (2 g x 1 lb body wt).

Great bodyweight exercises include: Backhand Chin-ups, 3 Chair Push-ups, Pec Chair Dips, Handstand Push-ups, Tricep Chair Dips, Palm-Up Pull-ups, Crunch Twists, Leg Thrusts

On Legs
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To build legs, a man needs to hold weight, either overhead or in front and perform squats.

The keys to Growth are INCREASING FORCE in resistance training and INCREASING PROTEIN in diet.

On Bodybuilders
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Bodybuilders are not athletes. Bodybuilders are beauty paegant contestants.

Long, slow continuous training, typical of bodybuilders, can decrease anaerobic activity, making muscle cells that lack the means for burst energy and hence an increase to force.

I also suffered injuries on a low-rep program; the weight was to heavy to use proper form and so I suffered the consequences. Good form, 8 – 12 reps and I haven’t had an injury since.
Cheers,
Mark

When I was in the military all we did were body weight exercises. We got in good shape, but I didn’t gain a lot of strength. Basically, I felt it was almost a form of aerobic exercise that just burned the fat off and all of those beers.

When I was in Kuwait, I had a friend who was a bodybuilder. He would tie sandbags to the ends of a camo-pole to lift. Clever.

I totally agree with you about the 8-12 rep range. I have experienced injury as a result of lifting too much weight for 4-6 reps and 15-20 does indeed give you good pumps but doesn’t seem to build muscle as well as 8-12.

-Caveman