Before we get into the best body weight workouts for mass we must first understand how to build mass with bodyweight workouts to begin with.
If you simply do the same body workout routines over and over, day in a and day out, you might build up some endurance, but you surely wont be able to build mass.
It also isn’t recommend to simply continue to tack on more reps at the end of each set in hopes that you will build mass. This method again is great for building endurance, but you can only build so much muscle this way.
The key to putting on muscle mass is by systematically implementing body weight progression.
The three key body weight movments for building muscle are squats, pullups and pushups. Although these movements are extremely simplistic, there are many variations of these exercises that can Strategy for body building with body weight exercisebe implemented for body weight progression.
These three movements together work just about every major muscle in your body. The pushups work your chest, shoulders, and your triceps. Pullups (and chin-ups) work your back and your biceps. Lastly, squats work your glutes, hamstrings, and quads.
Most importantly, there are dozens of variations to these movements. For instance as your body gets stronger you might go from regular pushups to close grip pushups. From there you may end up moving on to cobra pushup. The progression goes on.