Build Muscle Without Weights

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Is it possible to build muscle without weights? The answer would be yes… There are so many other exercises that can be done aside from just weightlifting. As they say, one way to measure a man’s strength is that if he can carry his own weight. Yes that’s right! What better way is there than to use your body as a weight exercise, like doing the pushups…

Build Muscle Without Weights – Can it Be Done?

Going to the gym and lifting weights works tremendously in achieving any amount of muscle you’re looking for. But as people are getting crunched for time they are looking for ways to gain muscle without having to spend hours in the gym. The popular question in society today is; Is it possible to gain muscle without using weights?

Do you really need to add muscle?

I always like to start with this question before writing an article like this because most people don’t need to add much muscle to their frame. My site doesn’t advocate adding a bunch of muscle but working more towards that lean "Hollywood" type look.

The problem with using your own body weight to build muscle

The problem with push ups and chin ups and is that they become to easy over time and forces you to do to many reps before fatigue sets in. Once you get past the 15 rep mark you are really only training for endurance because you aren’t incorporating enough muscle fibers to build size and strength.

High volume with compressed rest intervals

The key to building muscle when doing a body weight workout is to use the same principle involved when using weights. You want to do a high volume of work while lifting a weight that is heavy enough to challenge the muscles. This combined with short rest periods will create a build up muscle quickly.

As many sets of 3 reps as possible in 15 minutes

The reason you want to do 3 reps is to maximize volume and limit fatigue in order to maximize training volume (a high number of sets and reps). Doing a high volume of quality reps without ever hitting failure is great way to build bigger muscle without that bloated type look you see a lot of guys walking around with.

How the workout is structured

- Pick one body weight exercise (push ups as an example for chest)

- Do 3 reps, rest 10 seconds and then 3 more reps…. and then repeat

- When it becomes tough to do 3 reps extend the rest period to 20 seconds

- When it becomes tough to do 3 reps extend the rest period to 30 seconds

- Keep doing this for 15 minutes straight. Just keep adding 10 seconds to the rest period it gets tough

You can pick any type of exercise you like for each body part and perform it like a regular bodybuilding split routine four days a week. For example, push ups for chest, pull ups for back and chair dips for triceps on day one etc…

About the Author:

Tim Downey is a trainer who runs a fitness blog dedicated to helping people get that slim, holly wood type look. Check out my newest posts at http://theleanlook.com or you can just visit my home page…. THE LEAN LOOK

Article Source: http://EzineArticles.com/?expert=Tim_Downey

Learn some more fast ways to build muscle here. Know also some good free workouts for bodybuilding here.

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