How to Build Muscle Without Weights: The Effective Routines
How to build muscle without weights? Weights aren’t the only method of gaining muscle; in fact, there are plenty of workouts that you can do without the assistance of weights. There are multiple other ways you can bulk up without feeling like you’re at the gym 24/7.
How to Build Muscle Without Weights: The Options
One of the first rules of thumb is to choose where you’re going to do your workout. From there, it’s easier to determine what type of exercise you want to do.
Building muscle is going to have to take you stressing a specific muscle out until it tears. It’s going to need time to recover which will then lead to muscle gain. If you’re not doing workouts that are strenuous enough, then you may be in a bit of a bind.
1. Body Weight Training
The biggest form of weight training without the weights is a form of a sport called body weight training. You’re using your body’s natural weight against itself; thus, challenging it to keep up the resistance. Most of these exercises are relatively easy to do, but we wouldn’t recommend doing it to bulk at first.
Various exercises are designed to help target specific muscle groups. If you’re looking to bulk up, these are the type of workouts you want to learn as they will give you better results. Full body workouts tend to be good for maintaining weight or shredding off fat, but don’t work so well for making some gains.
2. Push-Up Body Weight Training
Push-ups are one of the most standard workouts you can do to help build muscle. Truth be told, they’re one of the best for targeting your chests, biceps, and more, but you’ll need to learn different variations of each to target different muscle groups.
- Standard Push-Up
The standard position is suitable for targeting your pectorals, deltoids, triceps, and abdominals if you keep your form. These are excellent for beginners, but you may not be able to start out doing more than a few at a time. Aim to do at least six to eight in a rep and repeat two to three times.
- Modified Push-Up
If you’re struggling with doing the standard position, then you should try a modified push-up. These put more weight on your knees or arms, which makes it easier to do a full push-up.
However, you’ll be losing the benefit of gaining muscle in those areas. This position is best for working out your chest.
- Decline Push-Up
Pumping up your output by inclining your feet and legs on a chair can help you gain more muscle and put more resistance on your arms. These are best for working out your arms, chest, and shoulders.
It should be noted that you shouldn’t push yourself to do more body weight training. Since you’re using more muscles at one time, it’s recommended to do less than the way you don’t risk pulling something. Also, to avoid any injuries or sprains, always warm up with some cardio and follow up with stretches.
3. Squats and Lower Body
The notorious squats are one of the best ways to help keep your lower body engaged without being too challenging. Do note though that if you do suffer from knee damage or a previous lower-body injury, you may find these hard to do.
There are plenty of modifications, but the standard squat requires you to part your legs and keep your knees facing forward. Begin to bend down slowly and go up to a 90-degree angle with your knees.
Hold your back straight and place your arms forward for balance. Repeat this a few times until you feel a burn before taking a breather and repeating for two more sets.
Other workouts that target different muscle groups are squat jumps, isometric squats, and lunges. The only problem is that some of these moves can be difficult to perform at first, so you may want to start with the primary forms. Once you’ve gained experience and build some muscle, you can continue.
4. Back and Ab Weight Training
We’ve all seen them before: the popular planks. Planking is one of the best resistant methods to help gain muscle around your core.
Use the standard position to target core muscles while using side planks to help with the obliques. Modify your stance, and you can change it to front planks and hip bridges to target multiple muscle groups at once.
As you can see, there are plenty of workouts that don’t require you to use weights or possess a gym membership. If anything, it’s better to do this if you can’t find much time throughout your day to go to a gym or meet for a class.
Plus, you can modify the exercises to work for your body type. If you have disabilities, injuries, or are older, you can find similar versions of full-body weight training that give just as effective results.
5. Visual Impact Muscle Building
The only last recommendation we can give you is to invest in a program that demonstrates different body weight training positions. It can be hard to find them on your own or be unsure of how to piece together a routine that helps isolate each muscle group. Investing in a program is a powerful tool that can help you create and change up your routine.
Among the best ones we’ve found is the Visual Impact Fitness created by Rusty Moore. He’s been through the process and used his experience along with research and professional trainer options to help craft his eBook.
If you’re looking to bulk up and sculpt your body to represent a beach bod year round, you’ll appreciate his attention to detail. He knows exactly what workouts to perform to bulk and slim down specific areas; thus, making your body more defined.
You won’t look puffy or bloated, which is one problem with creating your own workout routine. Plus, the program gives you multiple workouts for each muscle group, enabling you to change up your routine every few weeks.
Lastly, the eBook is less than one session of personal training, which proves that you don’t have to break the bank to see results in your fitness journey. As long as you’re ready to put in the effort, his program is there waiting to help you.
Building muscle without the use of weights is possible, but you have to make sure that you know what muscles are being targeted for every routine. You must also ensure that you are doing the exercises correctly to prevent any injury. Hopefully, you’ve found this useful and learned how to build muscle without weights.