Gaining Muscle Mass with Bodyweight Exercises

[@jsuntres1]

The man is a genius. He can take a fitness question and use it as an example for a very healthy philosophy of life.

[@sullenday]

I've actually experienced the best gains ever through calisthenics alone. I didn't think it would happen, but for my body, calisthenics alone have worked better than free weights in the gym.

[@jm_01-gk90]

Mr Supreme Pizza Yeah

[@ienjoyapples]

If you're on roids isolation exercises work best. If you're natty, compound movements recruit more muscle and induce hormonal responses which fascilitate muscle growth. Bodybuilders just inject those hormones and don't need to bother with compound movements.

[@johndoee7836]

@@ienjoyapples I think I have predominantly slow twitch muscle more than fast twitch. I have experienced more gains doing high rep pushups air squats pull ups and other things versus doing 8-12 body building style

[@Anonymous77-s1s]

@@johndoee7836 here's the thing that's fascinating about high reps, when you get close to failure and the type 1 fibers get tired the type 2 fibers take over and when your done your done

[@michaelkinsella3514]

I've been doing alot of bodyweight exercises for a month now. I like how I can focus on the movements and get a great workout without worrying about how much weight I'm lifting. It's refreshing to not be constantly obsessed with how much I can bench or squat.

[@Zygostatics]

Michael Kinsella Awesome 👏🏾 keep up with it and you will start seeing that results can be made with bodyweight exercise. I’ve never lifted weights before and gotten to 180lbs at 5’8 so it’s definitely got more potential than what initially meets the eye 💪🏾

[@bane1504]

Tha fuck does 40 chin ups?! Anyway, you made a really good point that should have answered the question pretty well. When your body get's heavier it automatically get's harder to an extent. The thing is bodyweight usually works a lot more muscles and these are movements that you may do in real life so you'll be more agile and move a lot smoother instead of a chunky slab of meat that moves like a poorly animated flash character. You have a good state of mind and have earned my respect and a subscriber.

[@Matty6622]

It is not called 40 chin ups. It is called the 4,4,4,4 approach. Each 4 represent the body movement form to and from the chin up. You want to isolate each movement in a slow pass to maximize your muscle use. The slower and more form you use, the better the body works itself and the muslces get used. at least what i go by.

[@Matty6622]

Gti Livi never mind lol, just understood what you meant. brain fart.

[@bane1504]

slavedavid01 Indeed. it is similar when people swing their arms to do bicep curls. Form/speed in combination with reps/sets determine the effects of your training.

[@julianpr]

Bane Well said!

[@BourbonInhibitions]

This is one of the best videos I've seen on resistance training. Doing certain moves slowly really makes you realize how strong or weak you actually are.

[@Nandos787]

Yea the twin workout channel said that you can't build any muscle with body weight workouts. You proved them wrong with the power of knowledge. Thanks Eliot

[@zsd101]

What an outstanding video. I've done body-weight exercises since my days out of high school and in the Army. NO ONE, I repeat, NO ONE, ever told me about "time under tension = increase in mass". I've watched several videos here on YT, and I'd never caught that idea from any of them either. Thanks! :)

[@george-dm]

If coaches were thinking like you people would be better athletes and would like to work out more .That's why people follow you and like you cause you are real.Nice!

[@azniscannedrice]

2:15 This is always how i imagined kermit the frog does his workouts

[@C45-w4o]

😂😂😂 it looks so funny

[@ingridayarza]

Omg yes 😂😂😂

[@andrewjackson3278]

😂😂😂😂😂😂😂

[@Stekaren]

If you ought to only do 4 exercises, WITHOUT any doubt: Pull ups, push ups, dips and squats. Furthermore you may add weight as you progress and build muscles. Also try to use different variations of them (wide, close, pyramid, front squat, etc etc). Last but not least apply different methods such as supersets, dropsets, giantsets. Also do not FORGET to rest (active rest) and give the body the proper fuel It needs. The last thing you want to do Is overtraining. Peace.

[@zavarserver3154]

Hey Geoge! Do you mind if I ask you some questions? :)

[@Stekaren]

+Zavar server sure!

[@zavarserver3154]

Cool, thanks! So basically I'm doing calisthenics and I wanna gain mass and weight. I'm gonna try this 4 4 4 method / time to tension. I do different type of pullups, wide, small and then chinup, and last pushups. Is it necessary that I do supersets, dropsets and giantsets also since I have no idea what those are? :)

[@Stekaren]

+Zavar server It depends. If you do exactly the same thing In every workout your body Is more likely going to adapt to the Intensity, period. This means thatyou're not tearing down as many muscle fibers and bulding muscle In the anabolic process In comparison to switching between methods In order to shock the muscles through (for example) supersets, drop sets etc etc.

[@zavarserver3154]

+George Ok thanks man! If you have time, could you please explain simply what superset, dropset and the last set (I forget the name) is? :)

[@kendallwhite2396]

hahha the impression of the pull ups.. friggen funny. and good vid too

[@np1695]

The long lost third Hodgetwins brother

[@littlemanhuerta4442]

is he really related to the Hodge twins?

[@FastHands1504]

no

[@nielsen462]

@@littlemanhuerta4442 HodgeTrips

[@Fortnitekid1427-o5k]

Estranged lol

[@brandonalcaide1526]

Wait he’s not a hodge twin??

[@jelleb3]

is this tyler1's big brother?

[@p4pgorilla939]

LOL

[@EmilioDOvidio4]

younger brother*

[@r4lfxd]

Exactly my thought LOL

[@conlzn2921]

'LOL

[@maddmonkey8130]

when he said "accrossed the Board," i had to agree

[@WeskerUmbrella4]

This is the best advice ever... You don't even need to change the exercise, you only need to manipulate the variables for it to feel completely different. Brilliant man, just brilliant. Thank you for this tip.

[@seansartor]

His most important point was CHANGING/altering your routine to "shock" your body's adaptive response to new stimuli.

[@BoloSwolo]

Elliot is by far the best fitness guru on KZbin! Knowledge over bullshit!

[@chadhinz4645]

I cracked up every time he started flopping around

[@blogleftbanker]

“I’m not a genius.” Some people might beg to differ. The genius of this message is the simplicity (usually the case in grand ideas…take evolution, for example). I’m a 55 year old male and I will slow down my cadence and get back to you with the results in a couple of weeks. Muchas gracias.

[@TheMechanicAM]

Damn elliot, I know this is an older video but you just helped me solve my breathing and fatigue problem with my deadlifts with your information on time under tension.... I will change my routine accordingly and keep watching your vids. Thanks for the insight.

[@kiplukewhitehead8522]

Elliot is the business....always to the point, articulate, could pack muscle on a pencil and just brilliant philosphical and almost theosophical advice. Absolute respect to that dude.

[@BSCTrainerRob]

"I dont have the right answer. I have an invitation to do something." -Elliot Hulse i love it

[@gabber428]

Okay, your philosophical rants are exactly what my KZbin newsfeed needs and the fact that its about body building are two of my main interest aside from psychology. So for that i say thank you Elliot.

[@HugoLopez-yi4ts]

was waiting for "you can do what ever the fuck you wana do!!"

[@brandonabney1910]

I like how Elliot doesn't hate on programs. Most strength trainers would call you an idiot for even having the thought of doing bodyweight routines. Elliot is the most sensible trainer on KZbin with Omar Isuf right behind.

[@judeashkelon7627]

This is one the best advice I've heard as it relates to muscle growth TIME UNDER TENSION thanks man!!!

[@MortuusCruor]

I've decided to watch all of Elliott's videos, starting from the very first. You should all do it too! Guy deserves million of views.

[@elliotthulse1]

Yo Barthel! You've been doing some great stuff too buddy. "Birds of a feather stick together", right? Keeping doing YOU, and I'm happy to be merely a reflection of what YOU know that you can do also. Keep it up man.

[@Moiez101]

YES! This is what i wanted elliot to answer and someone else asked it for me in the shortest way possible!

[@aidenfrost10]

2:46 .....that person that Elliot was describing just ran 😂😂

[@jackd4634]

Lmfao

[@nikolatesla8508]

1# comment

[@AbdulET3]

I started bodybuilding about 2 years ago now, I had quite a good physique at my 1 year mark but I was still weak. Then I saw your videos, Elliot, and decided to get stronger with your help. Now I can beat up my older brother with ease. HE AIN'T GOT SHIT ON ME! Thanks!!!

[@Faz110786]

Yo Elliot, I love your Philosophical rants.

[@thecosmy1]

''Often times it doesn't matter what you change, but that you do change something'' Quote of the year right here, love you.

[@svennovakovic8621]

This video changed my life! Thank you so much!!!

[@manouel8746]

"Do something different and you get a different response". I should say something. Elliott, you are a genius. Simple perspective and instinct are the most difficult things to reach in modern life.

[@nikobarstow]

Best channel ever

[@MXblaster105]

Not only a fitness coach, but also a life coach! i am now subbed to your channel.

[@dannieljack]

4:01 (look at his eyes) fit girl walks past

[@lillya4966]

Sounded more like a car

[@altacalcreative]

One of the only few trainers on here that makes sense and knows what they're talking about.

[@rohanthakur9189]

I've been following the Agoge Diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.

[@alwayzdolo]

Yess now I’ll finally see a change/result. ELLIOT IS THE MAN!🙌🏾

[@HDo91]

God I laughed so hard when he did an impression of chin-ups for crossfitters lmao

[@fireheartis1]

You sound like a genius when it comes to this stuff bro. Thanks for the tips I have been going really hard and fast with my bodyweight workouts. I've lost the fat I desired to lose, but I haven't gained much muscle. This will help me out a lot I appreciate you posting this video dude.

[@kaioken1110]

LOL "Who the *uck does 40 chin-ups?!?" hahahaha

[@DrewBaye]

It's great to see someone who gets the concept of time under tension and how to apply it. Good common sense advice on how to get the most bang for your buck with bodyweight exercises.

[@serenityinside1]

quality advice here. well put too. thank you

[@IamKillerB]

Another great vid man! Even tho it's a recap of other "bodyweight" vids I've seen from you I still learned alot. YOU'RE THE MAN and I'm very thankful for you and your knowledge. As a bodyweight only guy with only 4 months 19 days under my belt you've made a HUGE difference in developing a stronger version of my self. THANK YOU!!

[@Caradhriastox]

Eliot what about adding weight to your bodyweight to do those bodyweight exercises?

[@alexandre588]

I'd say for most exercises there is a way to improve difficulty without extra weight. For instance, if you can do diamond push ups on the ground, try doing ring push up next. If you can do hold an L-sit, go for the V-sit. Find something high to do deeper squats, etc

[@Caradhriastox]

koopinator hmm i see, but does adding weight makes ir more slightly effective in terms of gaining more mass and power?

[@polarbearnoisethemanwithag5365]

Caradhriastox Adding weight is a very good idea

[@TrueOTFitness]

You could do that but if you already doing the body weight exercises and your building mass , you're pretty much already adding weight to the exercise itself and if you add weight on top of that you could be risking injuries but this all depends on how you do the exercises.

[@omar9081]

This was on my mind as well, does my body get to a point where it gets used to my weight and I no longer benefit from the exercises iam doing so I have to add weight to gain mass ? Or do I gain mass and get shredded just by doing different variations from the exercises

[@JRBARTHEL23]

easily my favorite youtuber - inspired me to buy some amazon books about some things you speak on - srs, never really have spocken before - but your really the only other youtuber I religiously watch - so happy to see your channel blow up my man!

[@1kenpau1]

So u wanna gain mass multiply your weight by 20 and that's how many calories u need to take in on a daily basis. Steady workout plan and in a months time u should gain 10 or more lbs. Thanks Elliott I've put a lot of what u say in ur videos to use and it's working for me.

[@bangbangcabrera]

Dont multiply your weight by 20 thats just stupid.

[@1kenpau1]

***** if you don't know what your talking about your better off not saying anything

[@onlyabudi]

***** lol the guy from his pic dosnt look to be much of a body builder

[@1kenpau1]

abz..​ I'm not a body builder but I am 5'10 185 ... u shouldn't really talk unless you have been in a position where u can't gain weight. It works you should try it it might change ur life.

[@onlyabudi]

what dumb person puts a pic of themselves on KZbin when you know everybody who sees it dosnt know you. Its kinda weird having a selfie as your pic btw lol nobody wants to see that!

[@ipownsomenoobs]

He speaks the truth, went from doing 3 sets of 10 reps with 30 lb for bicep curls to going for just 2 min with 5 lb. Was sore for the whole next week

[@RadNicolice]

Damn, every time he does the chin up demonstration it's like he's in fast forward motion lol

[@armytrpt1979]

Yo Elliot. You claim to not be a genius, or not be an 'expert'. You might not solve string theory (but then you might), but your knowlege of the body and how it reacts/interacts with itself is great! Keep filming and we'll keep watching.

[@godson2609]

I do 200 pull ups and 200 push ups at a time. I break it down into 10 sets of 20. I do 20 pull ups and drop down and do 20 push-ups. Thats one set. I dont lock out on my pullups and my back is big ass shit, thick and wide. Dont worry about the range of motion, just get IN motion!

[@williamgriebenow9267]

"Hey bodyweight training doesn't work, I did five sets of twenty pushups and I don't look like Rich Piana"-Every douche who thinks bodyweight training is bullshit. Your workout sounds fucking amazing!

[@godson2609]

Pull ups are a different type of strength. No machine or cables can totally prepare you for them. They add hella size and lasting strength.

[@Llucius1]

Wow bro , you should look like a tank by now

[@godson2609]

My chest and back look really good

[@TheLoneWanderer6]

God Son Don't forget your legs, Jesus!

[@yarashatoora]

your advice is GOLDEN and RAW thankyou xoxo i am a female and have been weight training since the beggining of the year and i love the advice you give its extremely logical and eye opening peace!

[@evildeed90s]

useful tips thank you.

[@michaelasar1012]

Shoulder presses and lateral raises, as well as bench press and make sure to finish off with rear delt flies to balance out your shoulders and posture

[@louisGauto]

He's right I usually smoke most people and or make them look stupid when I walk up and start nailing out real perfect fully extended pull-ups on the bar next to a cross fit kipper who looks like he's a fish out of water

[@bearjk1982]

This is a super tip. Its all about isolate and concenturate on specific muscle groups

[@jeganka]

Push ups and pull ups are the shit

[@ryanheydon1559]

Search frank medrano bro, you'll see why they are good

[@jeganka]

+Ryan Heydon I'm in the middle of watching one of his videos and I'm amazed. His physique is on point!!!!

[@ryanheydon1559]

+Casual Astronauts it's amazing isn't it

[@hankhill4392]

wat about dips and squats

[@jeganka]

+Random Kid hell yeah brother do that shit too!!!

[@partiepistol]

will also include this in my repertoire of dance moves whilst at clubs and parties.

[@ttdokes]

This is where Jay z got his title to his album, 444. Lmao

[@somekindofpersonexisting]

Thak you for repeating yourself. This is the first video I found due to my question. X everything you've said and the way you put it is just what I needed x

[@Ryanthemagicalwizard]

The problem is Elliott so many of your videos are named so oddly in comparison to the stuff you actually talk about in the video which makes it hard to find just from a search without watching all of your videos until you find the one you need. Plus you have a lot of videos which i feel you mention some useful stuff that is a side note to what the actual video is about which, once again makes it difficult to find.

[@skatermattieful]

Elliott explaining the concept of time under tension like a boss. Cool vid.

[@videowithdamir]

good advice! love it respect man

[@trikampiukas]

You mentioned the most important thing about the range and speed of exercise!!! Very good and straight to the the point for beginners.Thanks!

[@hemelatameena6206]

I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.

[@AgentSpiral]

This is so important and people just skip over it. I have never seen such dramatic gains until I started using time under tension

[@richJinny]

I watched a lot of your vids. In the beginning I had the impression you were talking like shit. However, the more and more I see you talking, the more I like it, man! Your vids also have some spiritual contents.

[@TheHoriyoshi]

that enlightened me...i always did raise the numbers...instead of the timespan......the nearest solutions are sometimes really invisible...big thx from Switzerland Elliott

[@FewestReborn]

Elliot: "I'm not a genius." Me: "Blasphemy!!!"

[@nadirkiki]

thanks from morocco,i learn a lot from your videos!

[@ayayme2017]

who teh fuck does 40 pull up hahaha

[@gb1421]

ayay Me people in prison and look how big they are.... same with push ups

[@balkanbeastcc7629]

Greg Bourquin I can 35 pull ups

[@TheSupershadow2000]

Greg Bourquin 40 push ups is nt much even if holded

[@hititdj]

luminor007 i dont know if lord vital was big when he started he's doing ridiculous amount of pushups and pull ups thats why he is swole as fuck plus maybe he eats a lot

[@gb1421]

shadower darkisb i know i mean obviously they do alot more than just 40 push ups lol

[@JeremyStover]

You sir, are a very smart human. Really, kudos. I don't see to many people outside of my field that I think are really smart. I think I will start working out now.

[@mbt9000]

im drunk at the moment, and I pissed my self laughing at your kipping pullups ur great Elliot :D

[@Ryanthemagicalwizard]

the reason people ask you these questions that you have already answered is because you are making your videos far better now, when we watch your older videos we can clearly see how you have grown and you now have more experience, so it sometimes makes sense to ask again

[@robertgray7887]

If you want to build more muscle and get bigger all you have to do is eat more. You don't need creatine, a muscle builder or muscle mass shakes. Up your eating and you will gain more mass as you train. I am a person that has always been skinny my whole lIfe and its still difficult to this day for me to gain weight. But when I increase my eating to 3 times a day, big meals, I pack on muscle and my weight increases rather easily. Just some true advice from someone who actually lives it. Its just not that technical. Look at a fat person, you never ask them how they got so big because you know why. They EAT like pigs. But we've been so brain washed to believe we need supplements that we go to GNC and buy all that crap when its not even needed. JUST INCREASE YOUR EATING!

[@robertgray7887]

I Agree

[@razwanahmed89]

Spot on

[@TranceEternality]

That's depend though. If you can't afford to buy food every weeks or every few days, then supplements are the way to go. I tried it once for one month (bought real food, no supplements) and I went flat broke. Now, that I have supplements and I don't have to worry about being flat broke again.

[@Alberti243]

Thank you man 👍

[@75chevy1]

Well said bro.

[@dck510510]

I did a strict body weight only routine for almost a year and a half. I did make gains using the method he's describing. I ended up getting a weight vest to add more resistance. I was getting gains but it was very slow. I recently purchased a squat rack with an olympic bar and my legs are growing way faster. Now I mix calisthenics with weight training and I love the results.

[@WontonRanger]

how did you mix??

[@derekjohnson9891]

+Walker Spradley good planning?

[@SYKim_94]

+Walker Spradley In the short run, body weight exercises can bring out some mass, but this will stop in the long run when you start doing body weight exercises in the higher rep ranges. Just change to a difficult progression and/or add weight to the exercises. Try body weight training for lower body and weights for lower body. If you want weights for the upper body (i.e. bench press), slowly incorporate them into into your workout.

[@ManLikeAce]

I do 11sec rep

[@altuber99_athlete]

I'd suggest going slow in eccentrics and as fast as possible in concentrics. Reason?: concentrics are the ones that build strength while slow eccenctrics the ones that tear muscle down

[@user-rb9ix9sl1n]

One of the best videos that i have been ever seen right here in youtube!, Thanks!

[@alothrysan]

"Who the fuck does 40 chinups" hahahaha

[@wstedpenguin]

*kipping. I also do enjoy rotating between kipping and strict so that may contribute. Keep up the good work guys!

[@abb8482]

who is here because they can't go to the gym due to the corona virus

[@UltimateWeaponNo.7]

Bein watchin Chris heria and doin handstand push-ups shii like tht. I only have 20 lbs dumb bells n a 35 from when i was 13 (16 now). Had to come to elliot to make sure what i was doin would work lmao

[@19stealth84]

This is the best exercise advice to date from Elliot in my opinion. It targets my exact issue!

[@threestarsunset]

hey elliot thank you very much for this video :) by the way your example of the crossfire training made me laugh bro :P hahah

[@antcastle8365]

That last little snippet about change is pure gold

[@Bretyllium]

You CAN build TONS of muscle with just bodyweight exercises/ calisthenics. I gained 35 lbs of PURE muscle in Army Basic Training- 9 weeks! Granted, that was eating 3 full meals a day and exercising almost the entire day. It was Hell at the time, but like many things when you look back at it was an awesome experience!

[@DrReginaldFinleySr]

Jeesh that's a lot. I went it 150 lbs. I dropped to 135 during Basic. By the time I got to my duty station, I was 165. I was like huh? So yeah, I guess I gained 30 pounds. My muscles were starving for recovery and growth.

[@zachs652]

Reginald Finley what kind of stuff did you guys do in bootcamp in regards to workouts? How many pushups/pullups?

[@polarbearnoisethemanwithag5365]

Matt Smith 35lbs of pure muscle in 9 weeks... lol

[@joeydinero9300]

PolarBearNoise TheManWithAGrizzlyVoice sounds hard to believe 😂

[@XrhstosGr]

Love you Elliott , if i had a bro and could chose who he was you would be my bro .

[@sdcard08]

2:18 "who does 40 chinups"

[@SaintSoldierN9]

To simplify it for you... "non linear correlation of course since strength =/= size" means strength does no equal size at a constant rate, however gaining strength will result in building muscle fibers.

[@timfleegle7157]

4/4 Is a time signature, not a tempo.

[@deathmetal1ean]

It's tempo bro.

[@santa777777777777777]

shhhh.... plz

[@3personcomedy]

he said 4 4 4 as in 4 counts 3 times not 4/4 like music, this is about working out not your music theory 101 class lol

[@timfleegle7157]

@3personcomedy My mistake. I thought he said Full 4 4. Either way it's still not a tempo lol. Tempo means steady beat, not number of counts.

[@timfleegle7157]

@3personcomedy or you can say it's the speed at which something is done.

[@kittycrush4232]

Helped a lot, gained 10 in 3 weeks! Sitting at 185. We littt

[@randomrandy4022]

call crossfit a sport again and see how fast I unsub

[@tmapplesgaming2271]

Hahahahaha crossfit...bunch of morons, crossfitters are so shit at every sport so they made their own so that they can be shit in a whole group xD

[@noobsaid61]

+aye person crossfit iz teh best sport

[@jowoo7237]

+aye person Im sure he would be happy to loose you with that attitude. Its a sport. That is why they have the cross-fit competitions. Just like body building is a sport, they have body building competitions....

[@randomrandy4022]

Jo Woo i use to compete in fart competitions with my friends, that shit was a sport but crossfit can suck a bag of dicks

[@trauma4465]

aye person you seem like the type that tried Cross-Fit for 1 week and almost died..... so now you hate it.

[@SwissCheese112]

yeah for arm day, do dips pause and top of movement hold for ten slow second each rep, dont extend elbows all the way, same with press ups, except instead of pausing at top of movement, just do them very slowly, 100 reps each.

[@justchill8776]

he looks like John cena cousin

[@dcshoeable]

Bro, I watched this video a few times great way for athletes to rehabilitate their body when they can't lift weights.

[@GarrettBT]

I need to go to bed...

[@y0urmak3r]

Did you ever go to bed

[@andromedarr]

He has a video on it. If you hit your forearms from many angles (compund moves that tax the forearms in every direction), which strongman training does especially, your bones hypertrophy, including your wrist.

[@sirenmuscle]

Elliott has tons of great videos. He is a mastermind. Great transformation on your videos.

[@michaelturner7641]

You nailed it dude so simple but so true, thank you brother.