Bodyweight training can help you gain size. However, certain fundamental principles may limit the amount of size you are able to gain. To get bigger, you have to continually challenge your body and muscles to adapt to a continuously increasing work load. The ability to do this is limited with bodyweight exercises.
Pushups
Pushups will help you strengthen your upper body and gain muscle on your chest, shoulders and triceps. If you are unable to do full pushups, start with knee pushups. Keep your knees on the floor while you perform the pushup movement. Switch to full pushups as you get stronger. Once you can do three sets of 50 pushups, wear a weighted vest for added resistance. One-arm pushups also offer another way to increase your workload and intensity.
Handstand Pushups
Handstand pushups target your shoulders and triceps. Position yourself a few inches from a wall. Keep your back to the wall, bend at the waist and place your hands on the floor, shoulder-width apart. Kick your feet back against the wall and walk them up the wall until your legs and body are in a straight line and your body is upside down. Keep your arms straight and position your head so you are looking at the wall. Lower your body slowly until your head touches the floor, then push up until your elbows almost lock. Do three sets of five to 10 repetitions. Wear a weighted vest for added resistance once you can do sets of 15 repetitions.
Bar-Dips
The bar-dip is an advanced bodyweight exercise that hits the chest and triceps with great intensity. Position yourself on a pair of parallel bars. Rest your weight on your arms, with your feet off the floor, knees bent and ankles crossed. Slowly lower your body until your upper arms are at a right angle to your forearms. Drop your body as low as you can to increase the intensity and difficulty of the movement. Next, push your body up to your starting position. Tilt your body forward to place more emphasis on your chest, and keep your body upright to emphasize your triceps.
Pullups
Do pullups to target your upper and middle back together with your biceps. Half open a door and place a towel across the top. Place your hands on the towel and grip the top of the door. Bend your knees, cross your ankles and hang from the door. Pull yourself up until your chin is over the top of the door, then lower yourself to your starting position. Do three sets of five to 15 repetitions. Wear a weighted vest once you can do three sets of 15 repetitions. Do this exercise on a pullup bar if you have access to one. Do reverse grip pullups, with your palms facing you to switch the emphasis to your biceps.
One-Legged Squats
Hit your quadriceps and gluteals with one-legged squats. Stand upright and bend your right leg. Keep your head up and slowly lower yourself on your left leg. Tense your abdominal muscles to stabilize your torso. Drop as low as you can or until your right knee touches the floor, then straighten up. Do 10 to 15 repetitions on each leg. Once you can do three sets of 15 repetitions per leg, wear a weighted vest for increased resistance.
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