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How to Build Muscle without Lifting Weights

Updated on October 2, 2010

No Weights No worries

Do you want to build muscle, but do not have access to weights? In this article we will show you how it is possible to build muscle without lifting weights.

For the human body to add muscle mass it needs to be subjected to a stimulus that it is not accustomed to. This can be accomplished by increasing the amount of weight one lifts, but there are also a number of other exercises that can be performed that do not require dumbbells or barbells.

When performing an exercise to build the greatest amount of muscle you will want to focus on movements that you can perform six to twelve repetitions of. Performing less than six repetitions will build more muscular strength while performing more than twelve repetitions of an exercise will cause more of increase in muscular endurance.

Once you can perform more than twelve repetitions of a given exercise you will want to change the exercise being performed or do a variation of the exercise to make it harder. For example, when you can perform thirteen repetitions of the standard push-up, try doing push-ups with your feet on a bench or with your hands closer together to make the exercise harder.

Optionally to make an exercise harder on the muscle, perform the movement slower. Studies have shown that performing the eccentric or down motion of an exercise slower, results in more muscle damage, which stimulates greater muscle mass gains.

Without using weights to build muscle mass, you must focus mainly on bodyweight exercises and non conventional movements.  These bodyweight exercises include push-ups, sit-ups, chin-ups, squats, lunges, and dips.

Plyometric training is a type of exercise that focuses on building strength and power through jumping and the throwing of objects. Examples are jumping onto a twelve inch high box and performing clap push-ups.

Without using weights to build muscle you must often think outside of the box to create your own muscle building exercises. For example lifting and carrying large rocks over a set distance or filling a duffel bag with sand and using this as make shift weight. Using unconvential methods to build muscle mass also has the benefit of adding more functional strength to the body than lifting weights would.

build muscles without lifting weights
build muscles without lifting weights


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