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How to Build Muscle Without Weights
Building muscle mass without weights can be harder then when using weights, but it can be done. Although it is not the most efficient way to build muscles, some muscle mass can be gained, and it is a good way to keep the muscles you already have toned. We outline the best way to workout without weights, and show you some of the best exercises.
Why Workout Without Weights
There are many reasons someone would want to workout without weights. If someone is busy or travelling, it might be hard to get to a gym to workout using weights.
It is also a good way to add some variety to your workout, for example to use weightless workouts as a warm-up or a cool-down, or to help ease back into training after a break.
There are also many situations in sports training, for example baseball, martial arts, or athletic training, where they want the strength, endurance and muscle definition, but do not want the bulk gained from using weights.
Best Way to workout without weights
There are many muscle building exercises that can be done without weights. Here are some of the best ones:
1. Do as many reps as your can of all the exercises. This means doing 50, 100 or even more reps, to make up for not having weights.
2. After a set of reps, flex the muscles you have just exercises, and hold this flex for about 15 seconds. This contracts the muscles, giving them more definition and making the workout more intense.
3. Workout only on limb at a time. This means 1 legged squats, or one armed chin-ups and push-ups. This puts more weight onto the limb, thus making the muscles workout harder.
4. Do all your exercises in slow motion. This puts slow and continuous tension on the muscles, giving them a good workout.
5. Reduce the rest time between exercise, to the point where you don’t have to take a rest. Because you don’t have extra weight you won’t overtrain the muscles, so less rest makes the workout more intense.
6. Make weight. If you’re in a situation where you can’t get to a gym then improvise. Fill up some bottles to use as dumbbells, or put something heavy on your back when doing push-ups. Be creative.
The Best Exercises
There are many exercises that can be done to build muscle without weights. For the legs you can do deep knee bend and calf raises. To exercises the shoulders and upper arm muscle chin-ups, pull-ups and push-ups, and grip exercises can be used for forearm and hand muscles.. Sit-ups and crunches are great for firming the abdominals and the stomach, and hyper-extension to exercise the lower back.
You have probably noticed that most of these exercises use your own body weight in order to build up the muscles. It may be hard to bulk up your without using weights, but you can certainly tone up or maintain your muscles using these methods.
