IF YOU THINK bodyweight training is just for beginners, then you’re probably not doing it right. It’s no coincidence that some of the most powerful, resilient, and well-conditioned athletes – from legendary fighters to prisoners who emerge from lockdown looking hench – rely on high-rep bodyweight training.
In a recent video, trainer and host of The Bioneer YouTube channel, Adam Sinicki, made a science-backed case for high-rep bodyweight training being an incredible tool for massive muscle growth. “It builds shocking strength, amazing resilience, movement endurance, and aesthetics all in one package,” claimed Sinicki. “I’m not exaggerating when I say that doing this correctly might just be the most efficient way to build an incredible athletic physique.”
So, what makes high-rep bodyweight training any different from your standard gymnastic-style calisthenics or traditional strength training? Simple: instead of aiming for one-rep maxes or complicated high-skill moves like muscle-ups, this method prioritises volume, frequency, and taking muscles to total failure.
Why it works
A common misconception is that high reps – think hundreds of push-ups or bodyweight squats – only build endurance. But done properly, this method can trigger hypertrophy and strength gains in a way many lifters overlook.
“When you go long enough, your slow-twitch fibres start to fail,” explains Sinicki. “That means your body has no choice but to recruit the larger, more powerful fast-twitch fibres. That’s how you stimulate muscle growth, even with light weight.”
Sinicki highlight that this is backed by the Henneman Size Principle, which states that the body only recruits larger motor units when necessary. The longer you push, the deeper you tap into your muscle’s full potential, forcing your body to recruit muscle fibres that would usually only fire in response to heavy lifting or bodybuilding-style training.
But the real magic (don’t worry, it’s science-backed magic), Sinicki says, happens when the pump starts to kick in.
“Maintaining pressure on a muscle causes blood to pool, creating a hypoxic environment where slow-twitch fibres can’t function properly,” says Sinicki. “Your body has to call in more fast-twitch fibres – just like in blood flow restriction training.”
Build strength, size and longevity
The benefits go beyond just looking good with your shirt off. High-rep bodyweight training also works to strengthen tendons, ligaments, and connective tissue – critical for longevity and injury prevention.
“This is how Mike Tyson built tree-trunk legs,” says Sinicki. “And why Ben Patrick (the Knees Over Toes guy) swears by high-rep backward walking for bulletproofing the knees.”
That deep muscle fatigue also leads to greater angiogenesis – the formation of new blood vessels. More blood flow means better recovery, better endurance, and even greater muscle growth.
How to make it work for you
If hundreds of push-ups sound tedious, you’re not alone. Even the most committed lifters struggle to maintain motivation for high-rep sets. The key? Intensity techniques.
“I realised I didn’t need to be a purist,’ says Sinicki. ‘I started using drop sets – going from dips straight into push-ups – and cut my workout time in half while getting the same results.”
Explosive reps also make a difference. “I perform my push-ups borderline plyometric—almost leaving the ground. It builds power and explosiveness, not just size.”
The great thing about this style of training as opposed to heavy lifting is that you’re able to hit the same movements with a greater deal of frequency – think about hitting daily targets of 50 chins, 100 dips and 300 bodyweight squats, two to three times per week, pushing each set to failure and beyond by using drop sets and assistance techniques (like some assistance from your feet after you hit failure on dips).
And if you’re looking for an extra edge? Try creatine. ‘It allows for longer sustained contractions, meaning you can push further into that high-rep zone. Plus, it draws water into the muscle, amplifying that growth effect.’
With heavyweight training dominating fitness culture, high-rep bodyweight training is often dismissed. But the results speak for themselves.
“Please, try it,” urges Sinicki. “You might be pleasantly surprised.”
This article originally appeared on Men’s Health UK.
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