Ideas on Building Muscle Without Weights
Many people go to fitness centers and workout with weights to build muscle, however you can build muscle at home by using a variety of body weight exercises. Building muscle without weights is a great alternative for those who don’t want to spend a lot of money on gym memberships or fancy equipment. Here are some ideas to get the most out of your body weight workouts.
First of all, to build muscle without weights, you need to choose the correct exercises. You will achieve faster results if you utilize compound exercises which use multiple muscle groups. Squats, lunges, pushups, and pullups are excellent compound body weight exercises. Choose 3 to 5 of these calisthenics and start a routine of three sets of each exercise. This will get you started, but you will need to change your workouts every 4 to 6 weeks to keep stimulating your muscles.
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Building muscle without weights can be performed by completing a bunch of repetitions, or by simply changing the intensity of the exercise. You can get going simply by trying to finish as many repetitions as you can without stopping. Set a objective for one hundred repetitions. You may also restrict the amount of rest between sets to help make the exercise routine more difficult.
In order to boost the exercise intensity, perform the training slowly. Implement four counts in order to accomplish the positive phase, then another 4 counts for the negative phase of each rep. As an example, when completing a pushup, count to 4 as you bring down your body towards the ground. Count four more while you bring up your entire body back to the beginning point. Increase your counts to help make the work out even more difficult.
An additional choice to begin building muscle without weights can be to utilize more difficult versions of exercises. Practice one arm pushups or hand stand pushups as an alternative to standard military pushups. Utilize one arm pull ups as opposed to regular pull ups. When bodyweight squats become too easy, utilize the one leg squat in order to challenge yourself. Pushups can easily be made even more strenuous by raising your feet, trying to perform clap pushups, or both. Implement jump squats if you want to add intensity to normal body weight squats as well as one leg squats.
While building muscle without weights, you will also need to rest your muscles before exercising them all over again. Don’t perform the same workouts two days in a row. Your physique demands time to recover and repair muscle mass. Any time you do not offer your muscles enough time to recover, you could hurt yourself and take more time to acquire muscle tissue.
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Tags: building muscle without weights, Muscle Building Tips, techniques for body weight exercise
to Build Muscle Fast | MuscleBuilder | 06 February 2010 |
