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 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.