Do you use bodyweight exercises as part of your workout routine?
You should. Bodyweight exercises rock.
Whether you religiously train with weights at the gym or are just looking for a simple way to get back into fitness, there are many reasons to make bodyweight exercises part of your workout schedule.
Here are 7 benefits of bodyweight exercises:
#1 All muscles worked out at the same time
When you do bodyweight exercises you are working out multiple muscle groups at the same time. This is more natural to the body than to just focus on one particular muscle group per exercise.
There is less chance that you will overdevelop one muscle group at the expense of another.
#2 Melt the fat
The fact that multiple muscle groups are simultaneously being exercised in home workout helps with weight loss. I think you would struggle to lose weight by sitting down doing a bicep curl!
According to a recent study by the Taiwan Department of Clinical Health, exercising just 15 minutes a day can boost life expectancy by up to 3 years. The study, reported in The Lancet, concluded that 15 minutes a day (or 90 minutes a week) of moderate intensity exercise reduces the risk of mortality by 14%. With each additional 15 minutes of exercise above this amount further lowering the risk an extra 4%.
This might sound great on paper, but don’t think that trundling down to work on your bicycle each day is going to cut it.
The good news is that if you fully commit yourself to making the most out of your 15 minutes, you can quickly notice changes to your body and all round level of fitness.
It is not the length of workout that is important, but what you do with it. So here is an example of a 15 minute workout to get you into the shape of your life from the comfort of your own home.
Most muscle building workouts tend to focus on lifting weights to stimulate muscle growth, with the individual progressively increasing the weight mass over time, resulting in enhanced strength and size.
Sure, this is the 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 a gym.
These techniques will be great for people who are too busy to go to the gym, want to save money on gym membership, or just want an alternative form of exercise when away on holiday or a business trip with no access to a gym.
Instead of you going to the gym, the gym will come to you.
Your body will become the gym!…
In this article we will talk about how to build muscle without weights. It is possible to build muscle without lifting weights. It might not be the fastest way to gain muscle size, but there are many advantages of using bodyweight workout exercises compared to weight training.
It is not the quantity of the weights that builds muscle in the gym, it is the amount of stress placed on the muscle in order to break them down.
You can place stress on the muscles and break them down with light weights if you peform the exercise slowly and concentrate on contracting the muscles.
The same applies to bodyweight exercises. You can place lots of stress on the muscles by doing ultra-slow reps and concentrating on flexing the muscles during the exercises. This will help break down the muscles and thus causing muscle growth as they repair.
The main advantage is that instead of gaining just muscle size you will also gain muscle strength, endurance and flexiblity with bodyweight exercises as well as all-round increased cardiovascular fitness.
The building muscle without weights approach is suited to military personnel and sports people who don’t just want big bulky muscle that will slow them down. They want lean bodys with muscles that are ready for action.
Another advantage of bodyweight exercises is that they burn fat at the same time as build muscle. Thus you can expect to improve muscle definition quickly with bodyweight exercises. This is because the reduction in fat and increase in muscle tone will produce all round well-defined muscles.
How To Build Muscle Without Weights Tips
To build muscle size a bodyweight workout will need to be specifically tailored to building muscle. Not just general fitness and endurance.
Here are a couple of ways to enable bodyweight exercises to become effective for the purpose of building muscle:
Slow down the exercise – maximize the amount of stress placed on the muscle by slowing down each rep. Take around 6-12 seconds per phase of the rep. Try to get to a stage where you reach failure after only 8 reps or so like you might do when weight training.
Flexing the muscles – another way to place maximum tension on the muscles is to flex them during the exercise. At the moment of full muscle contraction, hold the flex for a few seconds before resuming the rep.
Use improvised weights – you can still add weight to your bodyweight workout. Improvise. Place a pile of books on your back whilst you do your push ups! Put your dog on your chest when you do sit-ups!
High reps – in addition to doing slow exercises and low reps, you can shock your body into muscle growth by peforming ultra high reps. Do as many reps as you possibly can until you reach failure. Have a short rest, then go again! Go hardcore!
This high reps approach may be better for muscle endurance than muscle size, but it can still result in increased muscle growth when you go back to the slower rep exercises as you will find that your strength has increased. This is also a great method if you do want to use weights as well. Your improved strength and endurance will enable you to lift heavier weights when you return to the gym, resulting in greater growth.
Hopefully you found this article on how to build muscle without weights helpful. For more information on a bodyweight workout that will build muscle for you please sign-up to our free tacfit commando ebook. Just pop your email address into the side-bar on the right to receive your ebook and to become an elite warrior.