If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can afford expensive gym memberships or buy a home gym. Maybe you don’t feel the need to get huge, but would still like to gain a little muscle and tone what you already have. Fortunately, there are some simple yet effective exercises you can use to sculpt your body.Here’s a muscle building workout you can do without weights:
Body-weight Exercises
Your body needs a reason to build muscle. That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:
- Pull-ups. Build back & arms muscles. Doorway pull-up bars or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique: use momentum, ask someone to help you or use a resistance band to assist you on the way up.
- Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
- Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel.
Training Program
SimpleFit.org has a 3 day a week routine based on the above exercises. It takes less than 90mins a week. Easy to mix with your work, business, relationship & hobbies. Click here for the program & the FAQ.
Progression
You must get stronger to build muscle. Doing 100 reps of an exercise builds endurance, not strength. Switch to more challenging exercises once you can do more than 20 pull-ups, push-ups or squats.
- Rings. Push-ups & pull-ups using rings are harder: you need to stabilize the rings while doing the exercises.
- One Arm Push-ups. Start with Incline One Arm Push-ups: one hand on a high box. Decrease the height as you get stronger until you can do them on the floor. Then switch to feet elevated One Arm Push-ups: feet on a box, gradually increasing the height.
- One Arm Pull-ups. Pull-ups with one arm. Tricky to master. Check the article on Beast Skills for their technique.
- One Leg Squats. Start with One Leg Box Squats: lower yourself on a box. Start with a high box & gradually decrease the height. Switch to One Leg Squats once you can do them from a very low box.
- External Resistance.You could consider this as weights but I’m adding it anyway. Wear a rucksack filled with water bottles or books while doing the exercises. Wear a weighted vest. Wrap some chains around your upper-body while doing the exercises. Use adjustable ankle/wrist weights. Use a belt, chain, carabiner & weights.
Nutrition
You need solid nutrition to build strength & muscle. Eat at least your body-weight in lbs x 18 kcal. Go for these foods:
- Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
- Fat. Balance your omega 3, 6 & 9 intake.
- Veggies. All kinds, especially green fibrous veggies.
- Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
- Water. 1 liter per 1000 calories you expend.
- Whole Grain Carbs. Oats, rice, pasta, breads, Ö.
Mehdi is author of StrongLifts.com, a blog helping you build muscle & lose fat through strength training. Popular articles include the Beginner Strength Training Program and the Anabolic Diet.Image Credit: Sgt. Gooch
Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.
Great blog post. Really looking forward to read more. Great!.
viagra 100mg viagra without a doctor prescription cheap viagra 100mg
viagra over the counter buy viagra online viagra amazon
generic cialis no doctor’s prescription cialis for sale cialis side effects
erectile dysfunction pills best ed treatment pills best way to treat ed
buy viagra online buy ed pills online viagra without a doctor prescription canada
how to fix ed
generic viagra online cheap viagra amazon viagra
cheap drugs online
viagra canada viagra canada viagra amazon
mexican pharmacy without prescription
is viagra over the counter canadian pharmacy viagra viagra cost per pill
prescription drugs canada buy online
cialis prices 20mg cheap cialis cialis money order
canadien cialis tadalafil how to get cialis samples
ed aids cheap pills online best drugs for ed
natural remedies for ed problems
website ed pills online pharmacy how to cure ed
erection pills
zantac 150 zantac 150
valtrex generic cheap order valtrex online canada
cheapest sildenafil sildenafil generic
drugs from india buy generic drugs online
tadalafil for sale buy tadalafil
check out my nude pic
ed pills that really work https://sildenafilxxl.com/ roman viagra
herbal ed remedies cheap generic drugs from india best ed drugs
Keep It up Buddy |
injections for ed Zithromax best medication for ed
ed meds online without doctor prescription canada drugs online pain medications without a prescription
how to get cialis samples cialis tadalafil side effects of cialis
cialis 30 day trial coupon cialis tadalafil cialis coupons
vacuum pumps for ed: natural ed medications the canadian drugstore
erection pills that work: muse for ed otc ed drugs
ed drugs compared buy cialis in canada online mens ed pills
canadian online pharmacy viagra generic viagra online viagra pill
zithromax cost australia zithromax capsules buy zithromax online
buy generic zithromax no prescription cost of generic zithromax cheap zithromax pills
viagra cheap viagra online canada 100mg viagra
viagra online usa generic viagra online buy real viagra online
Hey. Good post. I agree that workout is necessary thing in our life and you need to pay attention on sport to be healthy and keep your body fit. Personally I like basketball, very cool game. You should have great physical conditions to play it. Just check 2021 WNBA players, they are so strong!
Hey. Good post. I agree that workout is necessary thing in our life and you need to pay attention on sport to be healthy and keep your body fit. Personally I like basketball, very cool game. You should have great physical conditions to play it. Just check 2021 WNBA players, they are so strong!
Hey. Good post. I agree that workout is necessary thing in our life and you need to pay attention on sport to be healthy and keep your body fit. Personally I like basketball, very cool game. You should have great physical conditions to play it. Just check 2021 WNBA players, they are so strong!
EIS Components is the stocking Distributor of MAX6325CSA+T, we specialize in Maxim Integrated all series electronic components. MAX6325CSA+T can be shipped within 24 hours after order. If you have any demands for MAX6325CSA+T, Please kindly submit an RFQ here or send us an email. We will reply you as soon as possible.
에볼루션코리아
081xXaqHl`+”
에볼루션카지노
223CrWlSm}%`
에볼루션바카라
288tpQscP^?*
에볼루션룰렛
428jSaKxJ’&+
에볼루션블랙잭601BmNCBq!,~
The best e-cigarette liquid site in Korea. Korea’s lowest-priced 전자담배 액상 사이트 e-cigarette liquid.
스모크밤915 스모크밤
전자담배 액상 사이트 The best e-cigarette liquid site in Korea. smok25 Korea’s lowest-priced e-cigarette liquid. 스모크밤331 스모크밤
강남카지노
273sITGmk>(*
강남사설카지노
561VfVSCz^$*
066QeROiu/{‘
513cucTcL^[email protected]
강남카지노
777ccQspP_+,
강남카지노바
199bvCZqL~”!
049eHLlOS.]<