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Build Muscle Without Weights

It is common knowledge that the quickest way to build muscles is to use weights and machines. However, there could be a number of reasons for a person to opt out of using weights to build muscle. This article focuses on how to get muscles without lifting weights, but for those who wish to get into the sport of body building it is advisable to lift weights. Practically every sort of exercise can help in building muscles from walking, biking, running, climbing and yoga, but they will not give you muscle mass. And to increase the rate of developing muscles you can combine your exercise with a high protein diet.

One technique of building muscles without weights is to simply use the traditional methods of exercising. That is to do sixty, eighty or more reps and continue to do them so that you can increase endurance. Another technique that can be used is to use as many muscle groups in an exercise as possible.

This is known as compounded exercises, and repeating them with a strict and controlled form is the key in building and maintaining muscles. You could fix a chin up bar in your home and do a set of chin-ups which is a great way to build strength and muscle. It builds a stronger back, biceps and shoulders. Deep Knee Bends are another perfect way of building thigh, gluteus and hips muscles. Push-ups are better suited for building the triceps, shoulder and chest, while a variant of the push ups, known as the hand-stand push up is also effective.

This is for intensive regiments and the person has to be careful, as this exercise builds arm and shoulder muscles quicker.

Squats are a brilliant exercise for the building hamstrings, quadriceps, calves, and the lower back. Everyone wants a six-pack, and crunches are the way to get them and the only way to get the perfect abdominal muscles. There are other exercises as well that facilitate in building muscles on the calves, lower abs, thighs like the Lower Leg Raise, Calf Raises and Hyper-Extensions. All of these exercises should be repeated in sets for better results.

For women, a high protein diet and a fair amount of running, walking and cycling can do a great deal of muscle building. This is a better option for women to build muscles and have a toned and not a muscular appearance. Eat a gram of protein for every pound of your body weight and then work out by exercising, and see all the fat get converted into muscles.

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Do you seriously want to build muscle without weights? This is something which some people will say is impossible, but it can definitely be done if you take the time to learn the right methods. Here are the basics you need to be able to build muscle without weights, from right now.

1-Basics
It is even possible to build muscle without weights with the traditional simple forms of exercise - exercises which need no special equipment, and which can be done anywhere. These include such exercises as sit ups, press ups etc. These are no going to turn you from a weakling into a champion bodybuilder, but if you are not used to exercising your body, they can be a great way to start. As with any form of exercise, you need regular workouts to see results.

2-Arms
Although these general exercises are beneficial, to see real results you will need to concentrate on specific muscle groups. This is the best way to build muscle without weights. Building up the biceps, which is a common starting point amongst aspiring bodybuilders, is not easily done without weights. Probably the best way of going about this is just to use something in place of the weights, such as cans of food. Put the cans into a bag, and you have a makeshift weight to lift.

3-Chest
Every bodybuilder wants to work their chest, as this is what gives the appearance of a well built body. To effectively build muscle without weights for your chest, the muscles called the pectoral muscles, one of the simple possibilities is to make regular press ups harder to do. One easy way of accomplishing this is to put your feet up on a chair, making all the weight go in to your arms. You will find these a lot harder to do than the standard press up, so be prepared.

4-Shoulders
The shoulders will definitely benefit from basic exercises such as press ups, and even more so from inclined press ups. One way to go beyond this is to add pull ups. So many people find these exercises hard to perform, so they definitely have the potential to build muscle without weights. To get the very best results from your pull ups, you will need to widen your grips, so that the weight is concentrated in the shoulder area. This will make sure that the effort you are putting in gets the best possible result, by being directed to the right area. It is hard work, though.

It is certainly not difficult to start to build muscle without weights, and you can start this way without needing to invest in gym memberships or home equipment.