How Many Reps to Build Muscle (BODYWEIGHT EXERCISES!)

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The most common question asked by those working out is how many reps should you do to build muscle. When it comes to bodyweight exercises and workouts, the answer to this depends on a lot of factors, namely how strong you are and how much you weigh. You see, prescribing a specific number of reps to a bodyweight exercise is ignoring the strength and size differences that could exist between two people doing the exact same workout.

In this video, I show you a method for determining the best reps to build muscle and answer the questions of how many reps for building muscle as applied specifically to bodyweight exercises. Whether you are doing dips, pullups, pushups or any other body weight exercise…you’ll be able to start adding muscle mass if you follow the steps outlined.

The first thing you want to do is warmup. Following a brief warmup of jump rope or light jogging and some mobility work for the joints involved in the workout you are about to do, you will want to perform a set of the bodyweight exercise to failure. Whatever the number of reps that this occurs at is, will become part of the workout equation. Use the multiplier shown here (either 3, 5, 7 or 10 times) to push yourself to the level of challenge that you’re after.

Any bodyweight workout can be made extremely hard if you follow these recommendations for how many reps should you do to build muscle. You can build mass with any rep range that challenges the muscles being used and takes them to failure, provided you do this within 45-60 seconds per set. This is the concept of time under tension. Too many sets to failure done in just 5-10 seconds tends to work more on strength than it does muscle growth.

With bodyweight exercises and workouts, you want to be sure that you take your reps to failure each time so that you’re not leaving effort (and untapped muscle growth) on the table each time.

For a complete bodyweight only workout with the exact sets and reps needed to build muscle spelled out every day, be sure to head to and get your ATHLEAN XERO program. This six week no equipment workout lays out the best reps and sets for muscle building as well as a day by day meal plan.

For more videos on how many reps to build muscle and the best sets and rep schemes to do it, be sure to subscribe to our youtube channel at

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Love Like Forever says:

While you CAN get a good overall PUMP doing bodyweight exercises, the ONLY way you will build muscle is by creating PROGRESSIVE OVERLOAD. Unfortunately bodyweight CANNOT provide the overload your muscles need in order to grow. You will not be able to get BIG. Now if you want to be incredibly lean & cut you can achieve that look, but putting on size can ONLY be accomplished through PROGRESSIVE OVERLOAD. Period!!!

Marty Bailey says:

Can this work for squats, Jeff?

Nilotpal Roy says:

i can do 500, but definily cant maintain a 90sec or less rest period. took me a little more than an hour to finish 500 :p

Baligh Laouini says:

Can i work biceps after that?

Yog at YUNAKTI says:

Inspired by Jeff I made this video for my channel must watch

Kyle Dimetri says:

500 pushups? Bruh that’s a fucking high bar

Taka Konobe says:

This is some Goku shit lol 500 pushups

jagadeesh nani says:


Emilio M. M. says:

lol imagine reaching failure at 50 reps and then build a routine to reach 50 every set. You gotta be joking.

vaseem ansari says:

Wtf r u saying man b more clear about repeatations u sound sick

sanfordsson says:

I can maybe do 50 pushups per workout if I do them the way Jeff recommends.

Attah Adejoh says:

I do like 40 on the first round, then 8 reps of 5 different workouts.

Эмиль Мамедов says:

how many seconds should be between bench press up and down

when pushing up from the floor?

Dalton Olson says:

Wow this works great. I did 20 wide push ups yesterday and went for 200, (about 15 sets 8-15 reps) i am absolutely jacked and sore this morning. Nice

XTesT15X says:

Holy Crap!! This vid is old! This was back when WhatsupguysJeffCavaliereathleanxdotcom was more than one word!!!

Mannan Younis says:

My max pushups is 25 but then how am I supposed to do 3 times that after I just burnt myself out

jamie morrison says:

150 push ups? I'm so far off…

Mingz Fitness 345 says:

This is GOLD!

lafworldcomedy pst.johnbull says:

I have always linked word 'diet' with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

Nasty business. says:

150 push ups a day is more then enough

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