Most muscle building exercises tend to focus on lifting weights to stimulate muscle growth with individual escalating weight mass over time, leading to increased strength and size.
Yes, this is a tried and tested way to build muscle, but it is not the only way.
This article is for people who are interested in building muscle from the comfort of their own home, without stepping one foot inside the gym.
These methods will be great for people who are too busy to go to the gym, want to save money on gym membership, or just want a different form of exercise when away on holiday or a business trip with no access to the gym .
Instead of going to the gym, the gym will come to you.
body will be in the gym!
supercharged bodyweight exercises
Building muscle without weights involves more than just doing push-ups and sit-ups again and again. But it is no rocket science involved.
You simply fix basic training body for the purpose of muscle growth. I’m talking about old classics :. Push-ups, dips, pull-ups, sit-ups and squats
Now, do several sets of these exercises is simply not going to cut it. But with a few select tweaks, you must be a lean mean, weight machine in no time
here are 5 ways to supercharge these old time classics body to build muscle :.
1. Keep it slow, brother
To compensate for the lack of resistance, you need to slow weight exercises right down.
Performing range of reputation of these exercises in their typical speed will improve muscle endurance, not size.
To increase the size by lifting weights you lift heavy weights, and slow pace, the low number of reps. The same goes for body workout, but do the lack of resistance, you really need to slow down these exercises.
So how are we talking here? Slow down enough to cover the failure by 6-8 reps
So the push-up that could mean 10 -… 15 seconds
Per half representative
So about 20 – 30 seconds at full push up
As you improve, make reps slower and slower so you can reach even failure within 6-8 reps .. This is the equivalent of increasing the weight you lift in the gym.
2. Flex the PECS
Because bodyweight exercises done in the normal way are easier than lifting weights, you have to do everything you can to make them better .
A great way to do so is to make sure you are flexing your muscles before, during and after exercise.
For exercise, flex muscles you are going to workout. This will be kind of like a bodybuilding competition type pose. Yes, you can look a bit silly, but no one is watching so give the best Arnie impression. Or Hulk Hogan, whether it makes for you.
This flexing muscles before exercise, pre-exhausted muscles. In other words, it can tire out the muscles before you do the exercise to make it even more intense.
Concentrating flexing muscle all the way through training, and give extra special “squeeze” the muscle while full muscle contraction.
And when you have completed the exercise, give it your best Arnie (or Hulk) your ride back.
3. Reduce rest between sets
To really make things a challenge, working to reduce bleeding resting between exercises.
When you start, you might aim for 60 to 90 seconds Rest between sets. Gradually work to reduce this, so for the second set rest in just 45 seconds, and then for only 30 seconds.
Another popular method is to make a superset making body workout where you perform a set of said push-ups, and then immediately go on to do a set of squats without rest, and then a set of dips and then a set of pull-ups, etc.
Only when you have made one complete circuit round this, you can rest then.
Building muscle without weights is not complicated and is not much different from building muscle with weights.
You just need to make some small changes in order to make weight training as hard as possible to make the lack of resistance. You will still stimulate the muscle fibers and promote muscle growth.
Make sure that each exercise on body weight workout, you integrate the 3 techniques just discussed.
If you’re doing it the right way, you will give you the workout of a lifetime.
To really see long-term gains with a home workout you need to carefully designed body workout instead. Read below the recommended body home workout.