No Gym? No Problem

You can gain muscle mass even without gym equipment!

📖 A study published in 2018 investigated whether a progressive push ups training was comparable to the traditional bench press for strength and muscle mass gains. To do this, 23 healthy and moderately trained men were selected and randomly assigned into two groups (push up group or bench press group). Each group trained progressively with similar intensity and a frequency of 3 times per week, for 4 consecutive weeks.
 

What did they find? 🤔

➡️ The results showed that there were no significant differences between the groups: both gained strength and muscle mass in similar amounts.
 

This indicates that it is also possible to gain muscle mass by using your own weight or practicing disciplines such as calisthenics or gymnastics
 

🏋️‍♂️ So, while gyms are very convenient, you may be able to gain strength and muscle mass even if you don't have access to one
 

‼️ But beware: this mainly applies to people who are still beginners, because as you progress, there will come a time when you will need to add additional weight to achieve a level of intensity that allows you to develop more muscle mass
 

Apply the tips you see in the image to improve the quality of your workouts without equipment 💯

Source: Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268.