Discover How to Build Muscle And If You Can Do It Without Weights

Body weight workouts aren’t popular with everybody, but certain groups such as the military and martial artists swear by them. But rarely do you see bodybuilders limiting themselves to body weight exercises.

When wasCan you rememberthe last time you saw a bodybuilder, a powerlifter, or a fitness model workout be limited to body wight exercises.

Taking that into consideration you may be inclined to leave bodyweight exercises out of your mass building program.

As with most strength and muscle building questions the answer is… “It Depends”.

I Know That answer sucks but stick with me and I will explain.

Before I answer the question, let me quickly explain to you how muscle is built.Don’t worry, I won’t go into a big explanation.

Muscle Building 101

If you don’t follow this one simple rule you will never build muscle.Everyone has to follow this one golden rule.

accomplish at least one more rep or lift a little more weight than you had done the week before.

When these increases take place in a organized manner, is referred to as a progressive overload.What this does is to break your muscle forcing it to adapt and change.

Without going into all the details of how to set up your workout program to ensure that you plan in a progressive overload, do realize that if you want to see any results from your workout routine, it is a necessity to have a progressive overload.You need to push, and give your muscles a reason to grow. The body is very adaptive, but very efficient, you have to force it to build muscle.

Simply but, don’t stress your body, it doesn’t need to grow and it won’t.

Can You Build Muscle Without Weights

With a good understanding of how to build muscle I’m sure you know the answer to the question, is it possible to build muscle without weights.

Building muscle without weights is just like regular strength training in the gym, it doesn’t matter what you use for resistance.All you have to remember is the principle of progressive overload.

The nice thing about working with doing a barbell complex , or kettlebells, you can easily add more weight to increase the difficulty of the exercise and get your progressive overload.

True you can do that with body weight exercises, but it’s a little more difficult.

There are a few different ways you can make each exercise more difficult without adding weight. Here are three common options…

get more reps, do the same amount of work but in a shorter amount of time, apply more force into the exercise

If you continually apply these methods you can get stronger and more muscular without weights.

For the beginner, it’s likely any body weight exercise done will be challenging, probably too difficult and modifications will be needed. This will make a progressive overload that much easier. As your strength improves and your muscles get bigger, each exercise will have to become progressively more difficult in order to challenge you.

Building Muscle without Weights

I’m going to say this at least one more time…

Your muscles won’t grow, your body won’t change or improve unless you force it to.How you accomplish this is to gradually increase the difficulty of your workout on a regular basis.

3 Ways To Make Your Body Weight Workout More Difficult

Do same amount of work in less time
do more sets and reps
add weight

All of these have been mentioned earlier but I will give you an example to help better understand what I am talking about so you can apply the techniques to your workout routine.

A great example for demonstration purposes is the bench press and push-ups. These two exercises work the same muscles and look similar. For this example I’m going to use the common push-up and some of the different push up variations.

I’m going to assume that you’re new to working out, or you haven’t worked out the while. So I’ll layout an approach for a complete beginner.

Making The Exercise More Difficult

When you bench press it is easy to add weight from week to week, but this can be awkward and difficult with push-ups.The simplest way to increase or decrease the push up is to change the angle of your body. The more vertical you are the easier it is, get more horizontal and the exercise becomes more difficult.

Each week you will strive to get more reps in. What you can get 12 reps without a problem increased the difficulty of the push-up.

Do Your Exercises Quicker

Do each rep as fast as you can.When you do the exercises faster each week you have increased the work load.

Do More Sets and Reps

This one is fairly straight forward. Do more work by adding extra sets and reps so you spend more time under tension. Limit your sets and reps. Research studies demonstrate that you’re best mix of sets and reps to get big and strong is three to four sets of six – 10 repetitions. Each set is not to last longer than 70 seconds.

Must Have Body Weight Muscle Building Exercises

Push-Ups – One of the best upper body exercises for building chest, shoulders and triceps. There are many different push up variations available to challenge you as you improve, thenultimately you can do a single arm push-up.

Pull-Ups – One of the best back exercises you can do. Again their different changes that in the end result in a one arm pull-up. However these are extremely difficult, I’ve only observed two people perform them. One was actually a world-class rower, the other a bodyweight enthusiasts.

Squats – As you can guess, they develop in the direction of a one legged variation too.

Hand Walkouts – Good for working the core..

Russian Leans – Build hamstringing and glute strength.

These exercises create the base of any body weight workouts.

Brief summary

It is possible to develop muscle mass without having weights. On condition that you provide your body parts grounds to grow by gradually making more difficult demands on them week after week you will respond by growing stronger and bigger.

Make certain that your body weight workouts are tough enough that you really find six to ten reps , and get in three or four sets. And make sure that you have a progressive overload in the course of your exercise routine.

Remember I had mentioned all but a few exercises might get too easy. Drop me a line if the one arm pull up or the one arm handstand push up ever become too elementary for you. Personally I have not arrived yet.

Be sure to have lots of sleep, feed on some balanced meals and you’re well on your way to becoming more powerful and building more muscle.

Providing you boost the challenges on the muscle tissue you can …

 This has been a quick review, there is a workout and more detail on the original article Muscle Building Without Weights. It is worth a visit, plus you get more information and some free workouts.

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