Building Muscle Without Weights Is A Great Way To Get Fit   by Russell Strider

in Health / Fitness    (submitted 2012-01-07)

Although the most efficient method to get stronger and bigger muscles will be to lift weights, many people like building muscle without weights. Not surprisingly, there are some those who don't have the time and resources to lift weights and they use body weight exercises for an alternative. Others use these exercises as a method to maintain the muscles they already have, or even to add variety to their workout program.

Whatever your reasons might be, it is important to find an effective way to build muscles without weights. The good news is, there are numerous ways you can grow muscle mass by using simple exercises requiring no weights. It's remarkable how a properly planned workout regimen can get you a muscular body without lifting metal. Then again, if you don't observe a rigorous program or you do not continuously push yourself to the limit, your progress is going to remain stagnant. So quite simply if you'd like your workout sessions to be productive, then you need to consistently proceed to more difficult body weight exercises (for instance, upgrading from normal push ups to clap push ups) or raise the intensity of the exercise.

One of the main advantages of building muscle without weights is that the body weight methods typically exercise several muscle groups simultaneously. This can be great for individuals who want a full body workout.

Here are 5 of the most effective strategies for building muscle without weights. The directions below should help you perform these exercises with good form. Bear in mind, when you conduct these methods correctly and with no cheating, you should see incredible results.

1. Push ups (Clap your hands)

A "clap your hands" push up is actually a slightly more advanced method compared to the normal push up. Essentially, you lift the upper body off of the floor quickly enough so you have the time to clap your hands between each rep. These types of push ups are really good simply because they build explosive strength without slowing or damaging the muscles.

2. Crunches

If you're searching for the ideal workout technique to improve your upper abs, then crunches are exactly what you should use. To perform this technique, lie on the floor with both feet on the floor and your knees bent. Position your hands behind your head. Lift your chest slightly higher to ensure that you feel your abs contract, and then go back to the original position and do it again.

3. Chin ups

If you'd like to get really serious power and body strength, then you really need to do chin ups. It is the best body weight exercise to increase the bicep and back muscles. To perform them, grip a thick bar using an underhand grip and permit your body to hang free. Pull yourself up just as quickly as you are able. When on top, gradually lower yourself back down and then repeat. Gradually lowering yourself helps build muscles a lot quicker.

4. Squats

Squats work on the legs, hamstrings, and quadriceps. To perform squats, stand up straight with your hands in back of your head, and then bend your knees to around 90 degrees. Come back to a standing position and repeat.

5. Jumping Squats

Jumping squats are much more advanced and they are advised for individuals who are already in great shape. Crouch down with one foot in front of the other one, then spring up in the air as high as you can and land with your opposite foot in front. Permit yourself to fall back into the original crouching position, then immediately jump back up.

About the Author

I have been working out for over 15 years and a martial artist for more than 20 years. To learn more about building muscle without weights please visit my site at how to get ripped to learn the 411 on everything fitness.