Can I start building muscle without weights?Yes! Building muscle without weights is easy even in your own home. So what ever goal you have such as building a body to be proud of, possessing strength that is the envy of your freinds, or the muscular definition of a finely tuned athlete then building muscle without weights is for you. and remeber You do not need equipment, lots of time or expensive gym memberships. All you need is motivation and knowledge and this site gives you both.
Still not convinced, look at the bodies of the gymnasts in the Olympics. They never use Weights because they want a high strength body weight ratio - so guess what they use to build there incredible bodies? Yes! they build muscle without weights
It is also true that one of the most powerful boxers I have ever seen - Mike Tyson - never used weights. From an early age he began building muscle without weights.
How much muscle you build and how successful you are depends on a number of factors listed below. Note, for those of you who want to train with weights check out www.extreme-fitness-now.com for great advice and training programs.
The first step for muscle building should always be, ask yourself exactly what your training goals are?
Do you want to look athletic and generally fit?
Do you want to look strong and powerful, like someone who spends a lot of time working out?
Or do you want to go the whole way and be the new Arnold Schwarzenegger or Dorian Yates?
Once you now what you want to achieve there are a number of ingredients you need to be as successful as you can be. It’s kind of like making a cake. You need all of the ingredients for it to be just right, so lets look at the things needed for building muscle without weights.
Motivation Motivation is with out doubt the single most important thing needed to build muscle or anything else in life. Regardless of any of the other things required, if you do not have motivation you simply cannot succeed. You might as well hang up your gloves now.
Without motivation you are like a ship lost at sea with no direction and no way of getting home. To start building muscle without weights you must have the motivation to change or you wouldn’t be reading this. So treasure it and do what ever it takes to keep it high.
Genetics
How important your genetic makeup is to reaching your goals depends on what goals you have set yourself and how your genetics fits in with these goals. The first thing to say is regardless of what genetics you possess everybody is capable of building muscle without weights and a body to be proud of, so no excuses please
So will your genetics hold you back?
If you want an athletic body that is toned and muscular then you can definitely build it with bodyweight exercises such as the crucifix rollout.
If you want a powerful strong looking body that men and woman admire, it is still well within your reach with bodyweight exercises such as one arm press up as long as you stick to your exercise plans.
Want to be the new Arnold or Dorean Yates? Sorry only those with the perfect genetics for building muscle without weights can achieve that level of success. Yes those athletes have unbelievable motivation, drive and intelligence but so do many others who will never be as successful. Building muscle without weights is easy but to be the best you need the best genetics.
I take nothing away from these great athletes, I am just saying that if you want to reach the top of the muscle building tree. Trade in your parents and go and get yourself some big muscular ones.
Having said that, like I mentioned before motivation is the key in life so if you want to be the best bodybuilder go for it and don’t take no for an answer.Those who like weights check out weighttrainingequipmenttoday.com a fascinating site about body builder Arthur Jones and some of his acomplishments over the past 40 years such as the first productuon model of Nautilus weight traing equipment.
The number of times a week you train.
We are all limited by time restraints in life, with work, family and the general necessities of day to day living it is sometimes hard to fit in your training program. However, if you want to build muscle without weights and get the best possible growth you should train at the very least 3 times per week. Always stick to your exercise plans
If you can train 4 times a week so much the better because this enables you to train the top part of your body twice a week and the lower part twice a week.
If you are really keen and have the time, you can train up to 6 times a week and just train certain body parts at each training session. However, this routine is really only for those who have built muscle without weights for some time, lets say a minimum of 6 months. Quality of training.
It does not matter if you train 2, 4 or 6 times a week if the intensity is not there you are wasting you time. Muscles will only get stronger or bigger if you constantly make them work harder. So remember intensity is vital do not just go through the motions. You would be better sitting down watching Coronation Street - I can’t believe I just said that - if you get to that stage take a moment and work out were it all went wrong. Number of reps.
If you want to start building muscle with exercises such as the elevated wall press up the number of reps you should do is between 8 and 12. The principle being you start at 8 reps and when you can do the same exercise in the same good form for 12 reps you make the exercise harder and begin the cycle again until once again you can do 12.
Any lower than 6 reps and your talking about strength but very little muscle gain. Any more than 12 and you heading for muscular endurance which neither builds strength or muscle it just makes you have plenty of muscular endurance - belief it or not.
Number of sets.
This depends on your goal. For example, you might want to build a big chest and biceps but not big shoulders. Having said that unless there is a specific reason in your sport why you do not want an overall balanced body you should spend as much time training all your muscles. The number of sets is normally around 12 but however many sets you do you should not train for more than 30 to 45 minutes a day and if you are focused on what you are doing you shouldn’t need to. For more information on time saving training advice check out www.ordinary-joe-muscle-building.com which is a site dedicated to muscle building for the ordinary joe.
Diet.
The food you eat is vital to the success of building muscle without weights. Put simply, what results you want reflect what diet you follow. For example, the diet to lose fat, the diet to build an athletic toned body and the diet to build big muscles are as different as the goals themselves. Quick explanation. Want to lose fat?
Eat 5 very small meals a day containing all the vitamins minerals and protein required. An example of one typical meal would be a banana and a small natural yogurt.
Want to build an athletic toned body?
Then you should still eat 5 times a day, just increase the amount of protein you eat. A typical meal would be normal portion of chicken some salad and finish with some natural yogurt or fruit.
Want to get really big by building muscle without weights?
Then it is all about calories and protein. Put simply you need to eat - yes you’ve guessed it - at least 5 times a day the difference from the other two options being the amount of calories and protein you consume. There is no set rule for this because as already stated everybody is built differently.
However, you need to consume about 2 grams of protein per pound of bodyweight per day and make sure it is spread out over the meals as your body can only consume about 30 grams per serving.
As for the amount of food you need. You should eat the amount of food that feels comfortable five times a day and weigh yourself each week. If you are not building muscle as fast as you would like adjust your food intake accordingly. One word of advice though, do not confuse weight gain with muscle gain. There is a big difference so take things gradually.
Sleep.
Sleep is when all your hard training pays off, because that is the time your body repairs itself and makes you stronger and bigger after all the strain and effort you put into your workout. – You did put in strain and effort didn’t you – Try to get at least 7 or 8 hours sleep per night. If you are lucky to still be young enough to want to party all weekend then the odd all-nighter won’t hurt you but if you constantly party you will not get the benefits of building muscle without weights that you could.
Steroids In my years as a gym owner and instructor I have seen many young men put on huge amounts of muscle very quickly through the use of steroids The people who do go down this road when building muscle will never gain the same respect given to those who have built there bodies through hard work and dedication and neither should they. Anything which can dramatically alter your body as steroids can must also have dramatic side effects as well. As the saying goes, every action has a reaction. If you doubt this check out the chronic illness and premature death rates of the bodybuilders of the 60s and 70s. Steroids are a definite no, no.
So to answer the original question yes! Everybody can start building muscle without weights today. Just follow your exercise plans and go for it If you believe you can achieve then you already have.
My sporting heroes
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