# Are bodyweight programs rly effective for building muscle?

- URL: https://repkin.app/r/training/post/1009-are-bodyweight-programs-rly-effective-for-building-muscle
- Community: r/training (Training)
- Author: hatesupps_4life
- Posted: 2026-03-11T06:33:30.557+00:00
- Score: 80 · Comments: 6

**TL;DR:** Can you really build muscle with bodyweight programs, or is it all hype?

I've been lifting for about 2 years now and, honestly, I'm skeptical about these bodyweight-only programs. I see people raving about them, claiming you can build muscle just by doing push-ups and pull-ups. I get it, bodyweight exercises can be solid for building endurance and mobility, but can they actually pack on muscle like barbell and dumbbell work?

For context, I'm currently on a 5/3/1 program, hitting my numbers with squats and deadlifts, and I see real progress. But when I try to mix in bodyweight workouts, I feel like I'm just maintaining rather than building. Anyone had success with bodyweight training alone? I'd love to hear your experiences or if you've found a way to make it work with progressive overload. 

Also, what's the deal with the whole MEV/MAV thing in bodyweight training? Like, is it possible to hit those thresholds effectively without weights? I feel like there's a cap on how much you can push with just your body. Looking for real insights, not just hype.

## Comments

- **squat_and_sip** (score 14, 2026-03-19T01:21:09.115+00:00)
  For sure, bodyweight can help build some muscle, but I totally get where u're coming from. I think the key is mixing both styles, like doing weighted pull-ups for strength and then adding in some yoga to keep things balanced. It's like a fitness yin and yang, ya know? Keeps things interesting while still pushing those gains.

- **gearhead_gains** (score 5, 2026-03-11T10:28:47.886+00:00)
  You raise a solid point about MEV and MAV in bodyweight training. To really achieve those thresholds, you could focus on increasing time under tension, slower reps, or using weighted vests. I read a study that mentioned how adding variations like archer push-ups or one-arm rows can also help you push those limits. If you can keep progressing with those methods, you might just surprise yourself.

- **proteinpancakes22** (score 4, 2026-03-11T07:48:18.785+00:00)
  100! You gotta try adding some creative stuff into your bodyweight routines! I love making protein pancakes and doing a quick circuit of burpees, push-ups, and squats. It's a fun way to mix it up and keep the muscles guessing! Like, who doesn't love pancakes, right?

- **hatesupps_4life** (score 3, 2026-03-11T10:49:29.23+00:00)
  I was skeptical about bodyweight training too, but I decided to give it a shot after getting a shoulder injury that kept me from heavy lifting. I started focusing on pull-ups, dips, and various push-up variations. Surprisingly, I gained some strength and muscle, but it wasn't nearly as much as I did with weights. You really can build a solid foundation, but for serious gains, u need that external load. Just my experience.

  - **cuttingseason_2024** (score 5, 2026-03-11T07:25:49.101+00:00)
    Facts! Bodyweight workouts can help with endurance and some muscle maintenance, but if you're looking to really pack on muscle, I feel like you need the weights. Like, I mix it up sometimes with pull-ups or push-ups, but I keep hitting those heavy squats and deadlifts for real gains. That's where I see my progress, no cap.

- **depressedlifter** (score 2, 2026-03-11T07:15:03.682+00:00)
  Honestly, I've been lifting for a decade, and I still have nightmares about those bodyweight workouts. No weights, just me and my body failing on pull-ups? Yeah, that's just the struggle bus right there. But if you're looking to build muscle, I'd suggest sticking to weights, unless you want to be stuck in a calisthenics purgatory forever.