Many of us work long hours and can often find it very difficult to get to the gym. A beginner bodybuilder may not even have yet joined a gym and therefore will not have access to any weight training equipment at all. If you are in this situation but want to build muscle, try doing some muscle building exercises without weights that you can do anywhere at any time.

Can you build muscle without weights?

There are actually plenty of muscle building exercises that you can do without weights that will increase muscle mass and muscle definition. Certainly, many aspiring body builders think that the only true way to build muscles is to lift weights. Weight-free exercises may not always be as intense as lifting heavy weights, but that's not to say you won't benefit greatly from doing them!

Many weight free muscle building exercises will involve much higher repetitions, which translates to higher endurance exercise. This in itself can be a great way to shock your muscles and get a great burn. Then, when you go back to lifting weights again and do low reps, your muscle gains can be increased further due to the diverse range of exercise you are doing.

My top 3 Muscle Building Exercises without weights

Push-ups

A great exercise to build muscle on the arms, chest and shoulders are the good old push-ups. For the beginner, push-ups can be hard to do, but they are a great way to start out and not cause injury at the same time.

If just starting out, begin with only a few push-ups, and stop as soon as you feel your upper arm muscles start to burn.

Increase the number of reps you do little by little as you gain more strength in your arms and then do them until failure. If they become too easy, place a heavy object on your back (e.g. a backpack filled with books) to make the number of reps you can do more difficult.

Push-ups are also excellent for your shoulders and upper chest.

Forward Leg Lunges

Leg Lunges are one of the best leg muscle building exercises that you can do without weights. They may be uncomfortable for those who are not used to exercising, but they are a great way to build up the muscles in your legs.

Forward leg lunges can also be made more difficult by wearing a backpack filled with heavy objects, or by holding objects, such as books or bottles of water, in each hand.

Pull-ups

Pull-ups build grip and forearm strength because you are supporting your entire bodyweight. Pull-ups also develop the biceps, triceps, the entire back, and the shoulders. Even your abdominal muscles are given a good workout due to the stabilization needed throughout the exercise.

As you have probably guessed already, pull-ups are a superb all round muscle mass and strength building exercise. They are however one of the most difficult muscle building exercises for beginners, so if you struggle when you first start out then partially support your bodyweight by standing on an object, such as a chair. Only provide enough support to help you get out 10-12 reps.

If you find pull-ups easy, wear a belt and add some weight to it.

Pull-ups can only be performed where there is a bar that can support your body weight. If there isn't a suitable place in or around your home to do chin-ups, then I suggest you buy a relatively cheap extendable chin-up bar.

Summary

Muscle Building Exercises without the use of weights are really only limited to your imagination. So the next time you miss the gym, spend half an hour doing weight free exercises instead and it will actually compliment your bodybuilding routine.

If you would like to know more about muscle building exercises, including complete bodybuilding workouts then I suggest you visit Adding Muscle Mass.

If you've made the decision to start a bodybuilding program and improve your body and fitness then it is very wise to learn the fundamentals before you step foot inside a gym. My beginner's bodybuilding program tips will ensure you don't get injured and waste your money on useless supplements.

Take it Step by Step

Like any physical sport, bodybuilding should be a gradual learning process where you need to understand how to perform the exercises correctly, without over-doing it. If you go to the gym and hit the weights flat out, you'll quickly over-train and do yourself more harm than good.

Don't Believe the Hype

Don't listen to the ridiculous claims on the many websites and magazines out there that claim you can gain 10lbs of muscle in a few weeks. That's physically impossible, Rome wasn't built in a day and bodybuilding training should be planned with this in mind.

Don't Train Too Often

Training every day and spending hours in the gym at a time will lead to overtraining. Your muscles need time to recover in order to grow bigger and stronger. Training them too often will actually be counter-productive.

Also, bear in mind that the bodybuilders you see on magazine covers are professionals and have been training for many years to get to where they are. So don't follow their bodybuilding programs and workout routines unless they are aimed at the beginner. On your first boxing lesson you wouldn't take on Mike Tyson would you?

What About Bodybuilding Supplements?

When it comes to bodybuilding supplements, don't just go to your local health store and buy everything that claims to build huge muscle mass. This will do nothing but decrease your bank balance. A well balanced high protein diet that is low in fat, with moderate carbohydrates is the best way to go.

The only supplements I take are a high quality whey protein supplement and a good multi-vitamin and mineral supplement.

The first 4 weeks of a bodybuilding program

In the first 4 weeks of any new bodybuilding program spend no more than 45 minutes in the gym, with no more than 4 workouts a week. I would also recommend you do no more than 2 exercises per major body part and 3 sets of each.

On the first set of each bodybuilding exercise I would recommend you use light weights and aim for 15-20 reps. This is a great warm-up and also prevents the risk of injury. For the remaining sets use a weight that is comfortable for getting 8 to 12 reps.

Am I Overtraining?

If you suffer from stiff and sore muscles for more than 2 days after a training session then you are training to hard, or not getting enough of the right nutrition. If this does happen cut down the number of sets and exercises you perform, or even cut out one of your weekly sessions. Also, review your bodybuilding diet to see where you can improve it.

After 4-6 weeks of bodybuilding your muscles will be get used to the workouts and you will start to see improvements in your muscle tone and mass. If you are overweight you should also start to see some fat loss as well.

Keep a Workout Log

Keep an exercise training log of the exercises, reps and weights lifted each training session. This will allow you to set goals and constantly monitor and improve your progress.

On my website Adding Muscle Mass I publish many articles on bodybuilding and weight training, plus you can download me free workout log sheets and free fitness tracking software.

Increase In Metabolism

Muscle building exercises are excellent for increasing your body's metabolism which in turn burns more calories. If you train regular then you will probably start to get hungry often, but try and stay from those snacks and burgers and eat health high-protein alternatives.

Get Plenty of Sleep

Sleep is very important in any bodybuilding program. Your body heals much quicker when you are sleeping, so try and get at least 8 hours if you can.

Can I Recommend a Bodybuilding System?

If you are looking for a complete bodybuilding system that will teach you everything step-by-step, with full instructional videos, personal advice, and much more, then I recommend Vince DelMonte No-Nonsense Muscle Building system. I've studied the course cover to cover and can honestly say the information provided is very accurate and straight forward to put into practice.

Vince has now been around long enough to prove his muscle building program is not yet another scam or fitness trend. He simply has the best online course on how to build muscle fast without drugs or supplements. I have altered my own routine using Vince's advice and have seen some fantastic improvements in both an increase in muscle mass and fat loss.

Click here to gain immediate access to this incredible muscle building system about No-Nonsense Muscle Building. This course will not leave you disillusioned ever again and even offers a 60-day unconditional money back guarantee to you can trial his system!