Frameworks · Body · 17

Bodyweight equivalence: the muscle doesn't know if it's a barbell

Load + effort builds muscle. The tool is up to you.

PWe reviewed the research on it.Strength and muscle without a gym

Hand-drawn diagram of framework 17, Bodyweight equivalence: the muscle doesn't know if it's a barbell: Load + effort builds muscle. The tool is up to you.
Framework 17 · in one look
How to use it

Push-ups at matched effort built similar muscle and strength to the bench press. Progress bodyweight by leverage, the way lifting progresses by plates.

How sure we are

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

Sources

Kikuchi & Nakazato 2017 · Calatayud et al. 2015 · Kotarsky et al. 2018 (small trials). The principle is load plus effort, not the tool.

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