Build Muscle Without Weights, Get Lean & Sexy
Some ladies wanna get lean, toned and sexy muscle and yet for some reason they’d rather build muscle without weights.
I don’t know if they can’t afford a health club membership, or they’re simply trying to find a change of pace from their conventional work out plan, these women are on the search for a workout that will give them toned muscle definition without weights.
Is that you? Are you trying to build muscle without weights? Well…. The Million dollar question is this…
Can it be done?
You bet your butt it can be done!
You can create an extremely powerful workout that is short on time, but high on results, with a variety of body weight and plyometric exercises accessible.
Here is what you should understand about building muscle without weights…
The Muscle Overload Factor For Building Muscle Without Weights
The No. 1 prerequisite for muscle development is an overloading stimulation: basically a strain that your muscle has not encountered before.
The main dang thaaang to remember here is that muscle tension doesn’t have to come from steel plates on a bar. It can come from your body weight, and when you consider that gravity and the instability of body control come into play, you have a recipe for muscle building on your hands.
Many professional athletes such as gymnasts are very powerful and ripped yet they ain’t in the weight room daily throwing around heavy barbells.
They cultivate their strength through gymnastic-special training including work on the flooring, rings and the balance beam, that’s basically weight training without weights. That’s how they build their strong bodies.
There are different ways to skin a cat you know?(What does that even mean? Lol?)
So, if you’re capable to include these bodyweight tactics into a muscle building bodyweight workout plan, you will still get that muscled up physique you’re looking for.
The Build Muscle Without Weights Work Out
Lower Body Workout Without Weights
Jump squats with a pause at your squat position – 3 sets of 9 repetitions
To perform this exercise, go down into a full squat posture after which you burst off the floor in a jump, leaping as high as possible. Upon touchdown to the ground, go back down into the squat position, stopping halfway down through the squat to pause for a count of 5 seconds, after the five count go all the way down in your squat and launch yourself back into the air again for the next rep.
Step-ups – 3 sets of 25 repetitions with a 2:0:2 tempo
Even though step-ups are usually done with a barbell across the back, if you use a step that is very challenging(meaning very high) and take the repetition range higher while slowing the tempo down, you are truly going to feel the burn from this quad building exercise.
Half-to-full range fixed lunge – 2 sets of 20 repetitions with a 2:1:3:1 tempo
Get into the location you’d use to do a single still lunge until you’re midway through the typical lunge motion after which start the movement. Reverse the way back to the starting place again, and carry on to finish the total lunge movement to finish one set.
Single-leg raise deadlift – 2 sets of 15 repetitions with a 3:1:3 tempo
Start in an upright standing posture and after that start to lift one leg off the floor behind you while bending over until your thigh and body are perpendicular with the standing leg (both legs stay straight at all times). Hold before returning to the starting position and switch legs for a one count, continue with stopping until all repetitions are finished.
Upper Body Workout Without Weights
Pushup to side plank exercise – 3 sets of 18 repetitions with a 2:1:4 tempo
Start by performing a standard push up, taking two seconds to lower and one to push up. Once you are on top of the movement you’re to turn onto your side and perform a side plank, holding that for a count of 4 seconds, before you complete the next repetition going back into the pushup position. It’s tougher than it sounds.
Pullup with pike – 3 sets of 20 repetitions with a 2:2:2:1 tempo
Start by performing the conventional pull up motion in the beginning, but once you reach the bottom of the motion, go into a pike attempting to get your legs up to at least waist height. Continue on with your next pull up, after the pike is finished.
Single-leg tricep dips – 2 sets of 20 repetitions with a 2:0:2 tempo
Get into a normal dip position, BUT with your legs up on a box, chair or bench. After you are balanced, lift one leg off that box and perform your tricep dips from there. You will absolutely fry your core if you do this right, it’s on account of the fact you’ve got a less stability and support with one leg in the air, your muscles have to work harder.
Inverted row – 2 sets of 20 repetitions with a 2:1:2 tempo
Start by lying on the floor with a steel bar laying across two level surfaces, I actual use a smith machine and set the bar about 3 feet off the ground. From there, grab the bar as you would if you were doing a bent-over row (but you’re going to be upside down and facing the ceiling) and pull your body up to meet with the bar. Be sure that your bar is well-supported, busting your head wide open qualifies as a bad work out. I’m just saying.
Weight-Less Muscle Building Workout Plans
Give these a proven exercises a try the next time you want to boost your strength levels and build muscle without weights.
Don’t poo-poo these exercise just because you aren’t pushing any steel and pleaaaase don’t assume that they are easy. If they were so easy then they wouldn’t build muscle, but they absolutely do build muscle and strength. If you give these exercises everything you have, they’re undoubtedly going to challenge your body-control skills and take your fitness levels to new heights without the same injury risks of lifting heavy weights in the gym.