What You Should Know About Building Muscle Without Weights

Even though the most efficient way to get stronger and larger muscles is to pump iron, some people like building muscle without weights. Of course, there are some people who do not have the time and resources to lift weights and use body weight exercises as a substitute. Other people use these exercises as a way to maintain the muscles they already have, or to add variety to their workout regimen.

Whatever your reasons may be, it is important to find the best way to build muscles without weights. Fortunately, there are numerous ways you can increase muscle mass through simple exercises requiring no weights. It is amazing how a carefully planned workout regimen can get you a muscular body without lifting metal. On the other hand, if you do not follow a strict regimen or you do not constantly push yourself to the limit, then your progress will remain stagnant. So basically if you want your workouts to be productive, then you should constantly move on to more difficult body weight exercises (for instance, upgrading from standard push ups to clap push ups) or increase the intensity of your exercise.

One of the major advantages of building muscle without weights is that the body weight techniques usually exercise multiple muscle groups at the same time. This is ideal for individuals who want a full body workout.

Here are five of the best techniques for building muscle without weights. The instructions below will help you do these exercises with proper form. Remember, if you do these techniques properly and without cheating, then you should see incredible results.

1. Push ups (Clap your hands)

The "clap your hands" push up is a slightly more advanced technique than the standard push up. Basically, you lift the upper body off the floor fast enough so you have time to clap your hands between the reps. These types of push ups are extremely good because they build explosive strength without slowing or damaging the muscles.

2. Crunches

If you are looking for the ideal workout technique to improve your upper abs, then crunches are what you should use. To perform this technique, lie on the floor with your feet on the floor and your knees bent. Place your hands behind your head. Raise your chest slightly upwards so that you feel your abs contract, then return to your original position and repeat.

3. Chin ups

If you want to get serious power and body strength, then you need to do chin ups. It is the best body weight exercise to increase the bicep and back muscles. To perform them, grip a thick bar with an underhand grip and allow your body to hang free. Pull yourself up as quickly as you can. Once on top, slowly lower yourself down and then repeat. Slowly lowering yourself helps build muscles faster.

4. Squats

Squats work on the legs, hamstrings, and quadriceps. To do squats, stand straight with hands behind your head, then bend your knees to about 90 degrees. Return to a standing position and repeat.

5. Jumping Squats

Jumping squats are more advanced and are recommended for people who are already in good shape. Crouch down with one foot in front of the other, then spring up in the air as high as you can and land with your other foot in front. Allow yourself to fall back into the original crouching position, then immediately jump back up.

By: Russell Strider

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