build muscle without weights

Workout Without Equipment

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

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

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.

Crunches

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.

Chest Exercises Without Weights

Let’s look at 3 awesome chest exercises without weights. These exercises are useful for building or maintaining chest muscle, whether as a substitute for weight training when you are away from the gym, or as a complete alternative to weight training.

It is likely that you will have already come across these exercises before. But in order to build muscle using these exercises they need to be made as intense as possible. Otherwise, you will just be improving muscular endurance and not size.

 3 Chest Exercises Without Weights

Chest Exercise Without Weights 1 – Push-ups

Yep, I am sure you have heard of the push-up before!

Push-ups are a great bodyweight exercise as they work many different muscles including the arms, shoulders, chest and midsection.

In order to get the most out of push-ups you should make them as hard as possible. Try alternating your grip from wide to narrow to emphasize which muscle groups are worked the most. Wider grips work the chest more, narrow grips the arms.

To increase the resistance of push-ups, try improvising with weights. Grab hold of some large books and place them on your back.

Another good ideas is to fill up a back-pack with heavy objects for when you do your push-ups.

Also, you can do the push-ups using chairs. Place both your feet on a single chair, and then one hand on each of the other chairs. The elevation that you get from this exercise will provide a nice deep muscle stretch.

Chest Exercises Without Weights 2 – Dips

Dips are a good bodyweight exercise for building chest muscles. You will see many bulked up guys doing this down the gym as one of their main exercises, and not just as a substitute for weights.

The aim is to only be able to do 6-10 reps of the exercise in order to encourage muscle growth.

But how can you do dips in your own home I here you ask?! Take a look at your kitchen, are there table tops and worksurface that form a right angles to each other that provide you enought room to do a dip?

If you use your imagination and take a look around your home (or hotel room when away on business) then I am sure you will come across surfaces that will enable you to do dips.

Make the dips harder by attaching make shift weights around your ankles or by doing the back-pack trick again!

Chest Bodyweight Exercise 3 – Handstand Push-ups

Handstand push-ups are a variation on regular push-ups that focus on working the shoulders and arms more, but the chest still gets a decent workout.

Place your feet against the wall and balance with your palms on the floor, as though in a handstand position. Then lower your upper body towards the floor until your head nearly touches the floor, and repeat.

The extra gravity will place additional stress on the muscles in this exercise, thus giving them a really good workout.

Summary

Give these chest exercises without weights a go in your quest to build muscle without weights. Remember to do the exercises slowly and with good form.

Make the exercises as hard as possible for yourself using the techniques described in this article.

Also look at other ways to increase the intensity, such as pre-exhausting the muscles and flexing the muscles during the exercise. These techniques are discussed in our article How To Build Muscles Without Weights.

Bodybuilding Without Weights

Bodybuilding without weights is possible, despite the fact that most workouts and programs available on the Internet involve weight training.

The reason that bodybuilding without weights is possible is because you can still stimulate the muscle fibres without needing to lift weights at the gym. Bodyweight exercises are a great way to achieve this.

Bodybuilding without weights might not achieve results as fast as bodybuilding with weights would, but you should still see good results.

The reason that lifting weights encourages fast muscle growth is that it is easy for you to progressively raise the weight each week to increase strength and growth. It is harder to keep track of this progression when not using weights.

But you can still gradually increase the intensity of bodyweight workouts to work your muscles harder each week and thus causing increased strength and size.

In order to build muscle without weights using bodyweight exercises, it is important to increase the intensity of each exercise for muscle building purposes.

Just doing 3 sets of 20 reps of a standard bodyweight exercises such as a push-up is not going to result in muscle gain. Only increased endurance.

 You need to adapt the bodyweight exercises for specific muscle growth puproses.

 Bodybuilding Without Weights – Exercise Examples

So if you want to, for example, build up chest muscles with bodyweight exercises you can peform a more complex versions of the push-up:

Example: Push-ups using chairs

Get hold of 3 chairs and arrange them in a triangle. Put your feet on one of the chairs and one hand on each of the other chairs.

By peforming a push-up when elevated by these chairs, you will be able to get a greater muscle stretch during the exercise, which will stimulate the muscle fibres more than a regular push-up.

Example: Chin-ups for biceps

If you want to build biceps without weights then you can perform chin-ups using a door frame. To increase the resistance you can attach make shift weights to your back/ankles.

Another interesting way to build biceps without weights is to fill an empty milk-jug with water and use that as your equivalent of a dumbell.

Example: Dips for triceps

To build triceps without weights you can perform tricep dips using chairs. Get 2 chairs, place you feet on one of them and you hands (behind your back) on another.

Tricep dips on chairs will give your muscle a good stretch (as with push-ups on chairs). To make the exercises harder, do each rep slower and place books in your lap to increase the resistance.

Bodybuilding Without Weights Summary

In summary, yes, bodybuilding without weights is possible and you can still gain muscle this way.

Bodyweight exercises that are specific to muscle gain are required. In addition to this, you can create your own make shift-weights (filling milk-jugs with water, placing books on your back etc.).

The important thing is to work your muscles hard. Stimulate those muscle fibres to cause muscle growth.

It is not about lifting heavy weights, it is about working the muscles as hard as possible. This can be done without equipment.

How To Build Muscle Without Weights

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.

Tacfit Commando Review and Free Ebook

TacFit Commando Review

Tacfit Commando is a bodyweight workout system used by the Royal Marines, Navy SEALS and Special Ops. Tacfit Commando builds muscle, burns fat and enhances the all round fitness of the individual (aka the warrior).

Click Here For The Official Tacfit Commando Workout Page.

If you are looking to build muscle fast and obtain a shredded action hero body without having to use weights, then this is the workout for you.

As part of this Tacfit Commando review, after you have signed up for the free Tacfit Commando ebook (below), Click Here For The Official Tacfit Commando Workout Page.

Click Here For The FREE TACFIT COMMANDO EBOOK.

The creator Tacfit Commando is Scott Sonnon, whom is a former USA National Police Team Coach for Sambo submission fighting—part of the Police and Fire Fighter Olympics.

Scott has used the Tacfit Commando system to train athletes, military personnel and special ops around the world. Sonnon uses cutting-edge scientific techniques in Tacfit Commando to produce Elite Warriors with high functioning muscles that are ready for action.

Tacfit Commando is not just about building muscle for show. It is about building muscles that are strong and flexible and ready for action.

Tacfit Commando won’t make you look like a big bulky bodybuilder on steroids. It will make you look like a real life action hero with a lean, shredded body with high muscular definition and low body fat.

Who is Tacfit Commando Suitable For?

Tacfit Commando will suit people who want to build muscle without using weight lifting equipment. This will appeal to people who do not want to spend the time and money going to a gym and would prefer to workout at home.

Even if you already do weight training, Tacfit commando can be used along side weight training for enhanced muscular strength and endurance. Or can be used instead of weights for periods where you do not have access to a gym when away on business or holiday etc.

The system is suitable for all levels of fitness.  There are 3 difficulty levels. New warriors who are a bit out of shape can start from level 1 and progress up to elite warrior level 3.

The sort of people that use Tacfit Commando

• Soldiers
• Royal Marines
• Navy SEALS
• Special Ops
• Martial Artists
• Wrestlers
• Athletes
• Football Players
• Fire Fighters
• Individuals wanting to build muscle
• People wanting to lose fat
• Individuals wanting enhanced levels of fitness

The Tacfit Commando Bodyweight Workout

The Tacfit Commando bodyweight workout lasts between 20-30 minutes and is done 3 times a week.

Each workout is energetic and intense and will leave you feeling really pumped up and feeling great afterwards. Ready to take on the world.

The exercises in the workout are not the generic bodyweight type exercises that you usually get.

They are unique exercises that have been specifically designed to build muscle, burn fat and to enhance the overall conditioning of the body.

Check out the FREE TACFIT COMMANDO EBOOK for an example routine. The free ebook also includes photographs to help describe the bodyweight exercises that are used.

You do not need to desire to attain the level of fitness that real life soldiers have in order to use the system. You can simply develop your fitness at your own rate alongside your muscle building.

But at whatever level of intensity you start at, you should see quick improvements with this workout and enhanced muscle defintion within a short space of time as you work your way up to elite warrior status.

CLICK HERE FOR THE OFFICIAL TACFIT COMMANDO WORKOUT