How I Build Muscle WITHOUT Weights!


If you want to build muscle and do not have access to weights at the moment, this is the way to do it. I’m going to share with you a technique from the great Bruce Lee that he incorporated into his bodyweight exercises that greatly increased the intensity of them and their ability to help them build muscle. This is called dynamic tension. It uses constant tension applied to more than just the muscles you are trying to build in order to amplify the effects of the exercise on your entire body.

Here I show you 7 of the best exercises you can apply dynamic tension too in order to build muscle size without lifting weights.

The bodyweight exercises are as follows:

Pushups
Dips
Chins
Pullups
Cobra Pushups
Handstand Pushups
Eccentric Step Up/Downs

The key to the effectiveness of this is to be sure you’re not focused on counting reps but rather making your reps count.

So in the example of the pushup, instead of just repping out until failure you want to dramatically slow down the pace of the exercise. Both on the way up and down on every rep, you want to squeeze every muscle in your upper body. Don’t think of it as just a chest exercise but an everything in your upper body exercise. The shoulders should light up. The triceps should be tensed. The lats should be engaged. Everything should be working to stabilize your body hard as you move through every rep of the exercise.

The number of reps that you can do is going to be affected greatly. You may be able to do upwards of 30 or even 50 pushups when you do them normally. When you do them as shown here however, you are going to struggle to get even 20 percent of that number – and that’s ok. The key is just to drive as much muscle tension into the exercise you are performing and let the reps fall where they may.

The muscle building doesn’t stop there however. You can apply the intra-set isometric that Bruce Lee did as well to really increase the intensity of the bodyweight exercises. On the pushup, as soon as you finish you would come to a kneeling position and cross your arms across your chest. The adduction on the chest muscles is enough to create an intense contraction. Hold it for up to 6 seconds with the goal being to increase the strength of the contraction every second. Rest and repeat for 1-2 more times.

At this point, perform your normal rest between sets and then go back to your next set of pushups.

You will find that your overall workout is going to be shorter in length while the intensity of what you are doing is significantly increased.

The other bodyweight exercises that you can use this technique with to build muscle mass fast are the dips, cobra pushups and handstand pushups for the push muscles of the upper body.

The pull muscles can be handled with both the pullups (which will hit more of the lats and back) and the chin-ups (which will hit more of the biceps when done as I show you here).

The legs are hit well with the eccentric step up and down. Here again, I’m not just trying to get my body up on the bench but rather I’m trying to drive as much contraction and tension into the muscles that I’m lifting with. The glutes, hamstrings and quads as well as the calves are all going to be working harder than ever to complete these reps.

While I love using dumbbells and barbell in my training I realize that there are times when I’m either not able to (due to lack of access to a fully equipped gym) or I am just looking for a change from the normal type of training that I’m doing. In these instances, I know that I don’t have to stop building muscle when I do. With techniques like what I am showing you here, you can be assured that you will be able to increase the intensity of your weight free training enough to keep the gains coming.

If you’re looking for a complete bodyweight workout program that will help you to build muscle in just 6 weeks, be sure to visit athleanx.com via the link below and check out the ATHLEAN XERO program. See how much easier it is to build muscle with bodyweight when you know the right way to use your own body in space.

For more videos on how to build muscle fast and the best muscle building exercises without weights, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Treadmill Benefits

Not certain whether you need a treadmill? There are several means you can profit from working out on a treadmill, and also you can learn more about a few of them here.

Treadmill Accessories

Treadmills are similar to lots of various other products which you can enhance to make far better. Find out about simply some of the devices you can purchase for your treadmill to make your workouts a lot more enjoyable.

Smooth 6.17 Treadmill Review

The Smooth 6.17 treadmill belongs to Smooth’s new generation of treadmills. Among one of the most fashionable treadmills on the marketplace with outstanding layout, the Smooth 6.17 treadmill attracts attention from the rest.

Smooth 4.25 Treadmill Review

For those of you that are on a spending plan and do not have the space for a bigger treadmill, after that the Smooth 4.25 treadmill is ideal for you.

Sole S73 Treadmill Review

With an outstanding online reputation for a solid as well as steady feel, the Sole S73 treadmill also offers many additional functions which include; The Custom-made Flex Deck, speed as well as incline arm remainder controls, Heart Price Control, Hand Pulse Grasps, speakers and cooling followers. Similar to the F83 treadmill, The Sole S73 treadmill is the non-folding equivalent which is priced at $100 less. Normally, non-folding treadmills are less expensive due to much less moving parts.

Sole F85 Treadmill Review

If you are looking, all out, for the best power folding runner treadmill on the market today, then look no even more. The Sole F85 treadmill is the first-rate folding treadmill from Sole Health and fitness.

Sole F83 Treadmill Review

The Sole F83 is intended for those of you that are trying to find a budget-friendly treadmill, with excellent quality. With a bigger motor, better display, more power, the Sole F83 still features the outstanding folding functions Sole treadmills are known for. The Sole F83 features a simple help folding, safety and security lock deck, as well as horseshoe maintaining base.

Sole F80 Treadmill Review

For some of the very best warranty, functions, top quality and also specifications provided, priced below $1,500, the Sole F80 treadmill is thought about by specialists as one of the most effective treadmills you can acquire. Recognized for its folding abilities, like many Sole treadmills, the Sole F80 comes with an easy to assist folding attribute so you can quickly fold and also unravel the maker. To be sure your treadmill is safely in area with a solid foundation, especially when not in usage, the Sole F80 treadmill has a safety lock deck and a horseshoe maintaining base.

Resistance Bands Workout

When you are considering getting residence workout tools, resistance bands are an excellent selection for rather a couple of reasons. To start with, a resistance bands exercise is a complete exercise that enables you to develop muscle mass not only while you’re raising or drawing something, however the entire workout. It complies with the concept of resistance training, in which your muscle mass are functioned in a different means from standard weightlifting with weights or a home health club machine.

Reflective Running Gear – Make Yourself Visible!

Whether you wish to loose some weight or you just desire to maintain on your own healthy: Operating is an excellent exercise. However since timetables of many people today are fairly busy it is hard to find a hassle-free space in your schedule to write “running” in it and numerous folks are forced to run when it is dark outside.

You May Also Like

%title%
%image%
%title%