Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy, and in today's episode, you're going to learn how to build muscle with body weight exercises.

Now, if you follow me on Twitter, you might have noticed a study I mentioned a few years ago that reported you can put on muscle just as fast with a high-rep, low-weight workout of 30% intensity done to failure, as you can with a low-rep, high-weight workout done with 90% intensity to failure.

And then last year, in the episode, How Many Reps Should You Do to Build Muscle?

I reported on a new study that shows that when it comes to building muscle, it's not about how

heavy you go or how many reps you do, it's whether or not you lift to failure. This flies in the

face of the traditional assumption that lifting super heavy weights for six to 12 reps is the only way to

maximize muscle growth and instead shows that if you want to build muscle, also known as

hypertrophy, then you can grab any weight or your own body weight and lift or move that way

until your muscles are fatigued. When it comes to building muscle, your body just knows

what to do from there. Well, now there's a new study and it When it comes to building muscle, your body just knows what to do from there.

Well, now there's a new study, and it takes this concept of building muscle with body weight exercises

to an entirely new level. This study, called the acute and chronic effects of no load

resistance training, shows that just flexing your muscles. Yes, the same way as you would, if you

were posing in front of the mirror, flexing your abs or flexing your muscles. Yes, the same way as you would if you were posing in front of the mirror,

flexing your abs or flexing your biceps through a full range of motion is just as effective as traditional

weight training when it comes to building muscle. While it's important to note that actual

strength gains in this study were greater for the loaded conditions compared to the non-loaded

conditions. This research is definitely worth taking a closer look at if you don't want to be

limited to using things like dumbbells, kettlebells, resistance bands, barbells, or machines to build

muscle. And you want to body weight only option instead. So let's take a closer look at this study. The purpose of it was

to remove the influence of an external load and to instead determine if muscle growth could be

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