Hey there and welcome to MuscleWithoutWeights.com. My name is Adam and in this post I am going to talk about this bodyweight workout program that I own.
I first created MuscleWithoutWeights.com because I was frustrated by the lack of information about using bodyweight exercises to get in shape and build muscle, and I was desperate to find muscle building workouts that I could do from home…mainly due to the fact that I could not afford a gym membership!
So I was pretty happy when I found out about this bodyweight workout program.
What is this bodyweight workout all about?
It is called Bodyweight Blast X and is a 180 page PDF guide to scultping a lean physique with the use of bodyweight exercises.
It comes in 3 parts. The first part is largely theoretical and goes over the basics of why bodyweight exercises are so powerful for shaping your physique and maintaing a healthy lifestyle…
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!
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!…
Can you gain muscle without weights? Is it possible? Yes! But you need to know how.
The reason that it is possible to gain muscle without weights is because that what is important is how hard you work the muscles. Not how much weight you lift.
You can give your muscles an excellent workout using low weights.
If you do the reps with good form and do slow reps, really focusing on contracting the muscles during each repetition, then you will be working your muscles hard and promoting growth.
Working hard with light weights is so much better than doing quick reps with poor form using heavy weights.
It is not the weights. It is how hard you work.
The same applies to trying to gain muscle without weights.
You can work the muscles perfectly hard using bodyweight exercises. Sure, it is quicker to gain muscle with weights but you can still gain muscle without weights.
The reason bodyweight exercises can be used to build muscle is that they are excellent for building muscle strength and endurance. If you were to spend a few weeks doing bodyweight workouts from home and then went back to the gym afterwards, you would find you will be able to lift heavier weights.
Bodyweight exercises put the body through multiple planes of movement. You move your body in much more directions with bodyweight exercises compared to the restriction range of movement you get with weights.
This increased range of movement results in more muscle fibres being stimulated.
And more muscle fibres being stimulated = more muscle gain.
The increased range of movement not only results in muscle gain, but also increased tone, flexibility, endurance and strength. In addition to promoting fat loss.
Bodweight exercises are a great way to build all round general fitness, not just muscle.
But in order to make sure you get some muscle gains without weights it is important to adapt the exercises for muscle building purposes.
Just doing high reps of bodyweight exercises will result in increased endurance and not much else.
You still need to do low reps. In order to do low reps you need to work extra hard so that you can not physically do more than say 10 reps.
To enable you to work harder you should do really slow reps (15-30 seconds), concentrate on pausing and contracting the muscles half way through each exercises, and also building your own make-shift weights.
Back-packs filled with books and milk-jugs filled with water and 2 examples of ways to create you own weights to make your home workouts even harder.
To learn about the secret bodyweight workout that the Navy SEALS use to build muscle using bodyweight exercises alone please check out the Tacfit Command Review.
Workout without equipment and gain huge muscles without ever having to go to the gym!
Lifting weights at the gym is probably the fastest way to increase muscle size.
However, you can still get a good workout and increase muscle size by doing a workout without equipment from the comfort of your own home.
The advantage of working out from home is that you save money on gym membership fees and you save the time it takes to travel to and from the gym.
Also, as far as a fitness is concerned, a workout from home using bodyweight exercises can also improve many other aspects of your fitness other than just muscle size.
Bodyweight exercises enable you to also improve strength, flexibility, tone, power, endurance and burn fat as well as gain muscles.
You can get a good workout without equipment from home by using the most basic and common bodyweight exercises.
In order to make the bodyweight exercises relevant for muscle building, however, you will need to slow the reps right down.
If you just do 25-100 reps time and time again, you will just improve endurance but this will do very little for size. (Having said that, ultra-high reps is a good way to shock the muscle into growth further down the line. This tip is discussed in the How To Build Muscle Without Weights article.
Do slow reps of around 15-30 seconds so that you reach failure (the point that you cannot do another rep) after only 6 to 10 reps.
Workout Without Equipment – The Exercises
Push-ups are the most basic of bodyweight exercises. But can they build muscle without weights? HELL YEAH!
Push-ups will work the chest, triceps, and shoulders.
As mentioned earlier to the push-ups with slow and low reps. (Keep it slow and low, bro).
Also, to make the push-ups harder and to ensure that every part of the chest is worked out, you should mix up the push-up.
Do push-ups with wide, narrow and medium grips. Narrow grips work the inner chest and triceps more and wider grips do the outer chest and shoulders.
Pull-ups will work the back and shoulders in your workout without equipment.
There is a good chance you can do pull-ups from your home using a door frame. Or if your door frame is not sturdy enough (we don’t want it flying off the hinges now do we?!) then you can purchase a cheap bar that will fit across your door frame to do the pull ups.
It is easy to work the abs without weights because cruches are the best ab building exercise out there and they do not require weights.
Focus on slow reps and really squeezing those abs during the crunches. Place a book on your midsection so you can really feel that squeeze.
Other good ab excercises are lying leg raises and twisting crunches.
For you ab exercises in your workout without weights, try doing:
3 sets of crunches, 3 sets of lying leg raises and 3 sets of twisting crunches.
Legs, Shoulders and Biceps
Legs, shoulders and biceps are the most hardest bodyparts to workout without weights.
With chest you have the push-ups, and the pull-ups for the back and crunches for the abs. But for legs, shoulders and biceps, it is hard to do without resistance.
In this case, lets improvise. You can create your own weights.
To create your own weights you can fill up old gallon milk-jugs with water to create your own 8.35lb dumbells.
You can then do decent dumbell style curls for the biceps and lat raises for the back with the milk-jugs. As well as shoulder presses.
You can also get a back-pack and fill it up with heavy objects such as books. Then place this back-pack on your back when you do your leg squats. Also, you can lift the back-pack as though it was a dumbell by gripping it at the straps.
Workout Without Equipment Summary
In summary you can get an excellent home workout without equipment done using the most simple bodyweight exercises.
Concentrate on slow and low reps (keep it slow and low, bro) and really squeezing those muscles.
For the muscle groups that are harder to do bodyweight exercises for then get creative and create your own weights. Filling up a milk-jug with water or a back-pack with books are good places to start.
Live Large, Bro.