Top 3 Exercises to Building Muscle Without Weights

Posted on 13 December 2016

Bodyweight training and fitness workout are awesome for building strength, burning fat, and improving flexibility. There are a lot of people, however, associate bodyweight training with high reps. Simply adding more reps won’t guarantee a significant enough overload to gain more lean muscle mass and build muscle.

In any fitness workout routine, you need to understand that in order to build muscle and get stronger, it is important to place the muscles under tension by using significant resistance, which by the way something high rep workout doesn’t always provide.

Let’s look into the three ways and exercises to build muscle without weights:

1. Squats

Squats is the all-time favorite of many as this is thought to be one of the best exercises you can possibly do. As time goes by, it will be easy to use progressions, but you need to start by perfecting your form. How? These are few of the tips you need to remember:

  1. Stand with your feet shoulder-width apart. Put your arms out straight in front of you or behind your head.
  2. Begin the descent through pushing your hips back and by bending at the knees.
  3. Keep your straight and look ahead. Keep your chest up to ensure back is in a flat, neutral position. Back should remain neutral throughout the movement.
  4. Squat down as low as you can, while keeping your back straight. Explode back up to the starting position using your heels for support.
  5. Your weight should be on your wheels in the entire movement.

2. Pull-Ups and Chin-Ups

Pull ups and chin ups are a*mong *of the most important exercises, which is sometimes referred to as the upper body squat.

You might be wondering what is the difference between pull up and chin up? Pull ups are performed with your palms facing away from you. On the other hand, chin ups are performed with your palms facing you.

Both pull ups and chin ups improve and work the muscles of the back and arms, but chin ups place more tension on the biceps and are easier than pull ups.

If you struggle at performing a single pull or chin up, we suggest you work on performing negatives. To perform a negative, jump above the bar, and try to lower yourself slowly until you are at the bottom of the movement. This is a good way to build strength that you need.

3. Push-Ups

Push ups improves chest, shoulders, triceps muscles. This type of exercise is equally important if you want to have a complete pushing exercise. To begin performing basic push up you need to remember the important things below:

  1. Place your hand on the ground, but slightly wider than the shoulder width.
  2. Lower yourself until your chest almost touches the floor.
  3. Ensure body is in a straight line through the movement by squeezing your glutes and bracing the abs as though someone’s going to punch you in the stomach.
  4. Keep the elbows close to the body.

If for now you can’t do a regular push up, then you can start on an incline or a wall. The tips are exactly the same but this you are more upright.**

There you go, these three types of exercise will help you build muscles without the use of weights. These are good for mobile people who have less time to hit the gym.

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