To Build Muscle Without Weights At Home
with all the high-tech home gyms out there, many muscle-building
enthusiasts are investing hefty amounts of money to own one. But
do you really need one in order to build muscle at home? Of course
not. The truth is you don't need weights or any major investment
to build muscle. Muscles are worked through a process known as
resistance training which is basically muscular contraction through
some sort of exertion, so whether it's with weights or without,
you are still working your muscles.
Why spend money on building muscle when you can do so at home
for free? If you want to learn how to build muscle without weights
at home, it's time to learn the ins and outs of bodyweight training.
You'll be amazed by the sheer amount of exercises you can perform
with your own body weight. I believe your own body is the most
versatile home gym as you can train wherever you are since you
don't really need access to any fancy equipment. Here are 4 powerful
exercises you can do without weights at home.
are powerful compound exercises as they work several muscle
groups at a time like pectorals, triceps, deltoids and abdominal
core. They are great chest builders and I can tell you if you
perform push-ups regularly, you'll build an impressive chest
with time. There are several push-ups variations you can use
in order to target different areas of your chest. So if you
want a finely chiseled chest, you will need to vary the push-ups
exercises instead of doing only the standard push-up. Standard
push-ups work mostly the middle chest and to some extent the
lower chest but if you want to target the upper chest, you can
perform the declined push-ups. With your feet elevated on a
chair and hands on the floor, perform 3 sets of 10-15 repeats.
This push-up variation is harder and you're using gravity to
make the push-up more difficult. The taller the chair, the harder
the exercise. You're also putting more stress on your triceps
and deltoids in doing so.
There is also push-ups between chairs which targets the outer
chest. This exercise uses three chairs. Two chairs spaced apart
about 2 feet for your hands and one chair for your feet such
that your body is elevated above the ground. By using the chair
technique, you can go further down for your push-ups which give
your outer chest a good stretch and workout. There are several
other variations of push-ups but these exercises above can get
you started right away.
just like push-ups are awesome compound exercises and they target
the lats, the back, the biceps, the forearms and the deltoids.
They are also good at building strength. The only thing you'll
need is a bar you can hang from whether it's a pull-up bar or
any bar. A pull-up bar is not expensive and you can get one
easily fixed at home. If you want an impressive V-Taper, start
doing some wide grip pull-ups as they target the upper lats.
Pull-ups use a pronated grip meaning palms facing away from
you. The bad thing about pull-ups is it's difficult to perform
them if you're a novice and you aren't going to get much from
this exercise unless you can perform several repeats let alone
sets. But don't despair as there is hope. You need to start
slowly and keep at it everyday.
Try some negative pull-ups, that is to lower your body slowly
when going down from the bar. This is to ensure you build some
strength in your arms. When you master the negative pull-ups,
you will be able to perform a decent amount of pull-ups with
time. There are also the close grip pull-ups which targets the
lower lats and rhomboids(middle back) among others. Chin-ups
are another variation of pull-ups but they use a supinated grip
meaning palms facing you. The close grip chin-ups is more common
than the wide grip and similarly to close grip pull-ups, they
work the same muscle groups but can lay more emphasis on the
biceps such that this exercise can be used as a great biceps
builder alone. Once you can perform 2-4 sets of 6-10 repeats,
you can have a great pull-up/chin-up workout.
are great triceps builders. If you don't have the dips station
at home, no worries. You can still use a solid square chair
or a bench. Keep your back straight and your hands behind your
back on the chair. Slowly lower your body till your elbows make
90 degrees and slowly raise your body back to initial position.
Try 2-4 sets of 10-15 repeats. If you lean your body forward
a bit, you put more stress on the lower chest.
are not only a great quadriceps exercise but they also work
many other muscle groups like calves, glutes, lower back and
hamstrings. Overall squats are indeed a powerful leg builder
and you don't need weights at all to get the most out of it
as just your own body weight will do. Try 4-5 sets of 25 repeats
and I can tell you that this workout will set your legs on fire.
Keep your back straight at all times and feet spaced apart by
about 1 foot. Slowly lower your body till your knees are bent
around 90 degrees and slowly raise your body back to initial
4 exercises alone can give you practically a full body workout
since they are compound movements and solicit several muscle
groups at a time. Training 3 times per week can give you great
results you can be proud of. Building muscle without weights
at home is not only for muscle-building adherents but can also
be used for people on a weight loss journey as well.
you want to discover in-depth information, insider tips and
advice on bodyweight training, I truly recommend Workout
Without Weights - Bodyweight Calisthenics Workout Progression
System by Eddie Lomax. This is hands down one of the best guides
I've seen on using your own body to perform numerous exercises
at the comfort of your home.