Build Muscle Without Weights

Build Muscle Without Weights

Build Muscle Without Weights

Can you build muscle without weights? Well, despite what some people may tell you, yes it is possible to get a great looking body without lifting weights. But I will say that if you are looking to really bulk up and get huge muscles, it is going to be really difficult for you without using some heavy weights.

But if your goal is to get fitter and have a lean, toned body, with pretty good muscles, you can certainly achieve this without lifting weights. What you need to do instead of using heavy weights on a barbell or dumbbells, is use the natural weight of your body.

So what types of exercises will help you to build muscle without weights?

Well there are many exercises that only use the weight of the body, and I'm sure you have already done, or at least heard of most of them. In fact some of the body-weight only exercises are by far the best for working out certain body parts. Take a look at the exercises below, which are separated by the body part they work out. These will allow you to build muscle without weights

Chest – By far the best exercise you can do to bulk up you chest is the good old push up and they are easy to do either in the gym or at home, and are beneficial to both beginners and experienced body-builders alike. What you must make sure, is that you are using good form. You must keep your back completely flat, and go slowly. It should take you 2 seconds going down, and 2 seconds back up again. Also don't do push-ups from flat palms. Either invest in push up stands, or do them on your fists, using cushions to protect them. There are also things you can do to make them harder if you start to be able to do them really easily. For example if you put your legs up on a chair or bench it will make them much harder to do.

Arms – Arms are probably the most difficult to bulk up if you don't want to or can't use weights. But there are a couple of exercises that can do a lot of good.

Underhand Pull-ups. Pull-ups are fantastic for a wide variety of upper body parts. Start by hanging from the bar with your hands the same width apart as you shoulders, palms facing you. Slowly raise yourself up to the bar and back down again. It is important that you don't allow yourself to swing and have a smooth, non jerky motion. This exercise will be great for your Biceps as well as your Lats.

For your Triceps, a great exercise and a staple to many body-builder's routine, Chair Dips. These are another exercise that can easily be done from home and don't require you to buy anything. But I would advise you to buy or use quite a thick pair of gloves to protect your hands. Also, be sure to put the chairs on a non-slippery surface, such as a carpeted area to avoid them sliding and you injuring yourself. Position the chairs so they are close enough together that your hands brush your hips when you are performing the exercise. Start by supporting your weight with straight, but not locked arms, and wait until you stop swinging. Now slowly lower yourself until your upper arms are level with the floor. Don't drop any lower than this as you can do real damage to your shoulders. Hold this position until you stop swinging and raise yourself back to the starting position.

Abs – Sit ups, crunches and leg raises will get you great results with your abs. Check out this great video for ab workouts created by Scooby1961

Back – Pull-ups such as the ones you did for the arms will be very beneficial for the back as well. But if you want to concentrate on your back rather than your arms, use a wider grip and have your palms facing away from you instead of towards you.

Conclusion – For anyone looking to build muscle, even if they have a set of weights, the two most important exercises you can do are push-ups and pull-ups. The reason I say this is because they are both really tough to do and can really be customized to suit your goals. So don't think that if you can't afford or don't have room for a set of weight, you can't build real muscle. However there is likely to come a point where you plateau and don't really gain any more. At this stage I really would suggest you get yourself a set of weights.

If you want a great all in one guide to building muscle, grab yourself a copy of Vince DelMonte's No Nonsense Muscle Building which you can find >>HERE<<

Building Muscle Without Weights

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