Can pushups, pullups and dips develop muscle?

A few days ago Charlie Mike reader Luciano asked if he could replace weight training with pushups, dips, and pullups and what kind of muscle gain could he expect?

Yes, pushups/pull-ups/dips and other bodyweight training exercises do develop muscle tissue. How much muscle tissue you develop is tied to how much resistance you give the muscles you’re training. For example, let’s say your one set max of pushups is 10; if you were to do one set of 10 pushups every other day of pushups, you’ll have a different growth curve of muscle development than if you were to do 5 sets of 10 pushups every other day. If you’re after bigger muscles you need to load up your muscles – that is do pushups or pullups to complete exhaustion – then drop to your knees on pushups or lower the Perfect Pullup bar and keep the workout going until you are absolutely spent on your sets. Follow the Perfect Pushup workout plan that comes with the Perfect Pushup or try something even simpler: 1000 pushups and 250 pullups a week – get’em anyway you can – JUST DO IT!

One more thing, don’t forget that muscles need protein – I’m not a dietician, but monitor your diet – watch what you eat. When I want to get Ripped, I reduce sugar and white carbohydrates (bread/potatoes, etc) and up my veggies and protein intake – eat smaller meals more often and always have water with each meal – try to have your first meal right after you workout in the morning (first set of pushups) and last meal 3 hours before you go to bed – don’t go longer than 3 hrs between meals.

Let me know how it goes and keep those questions coming – CHARLIE MIKE!

ALDEN