to build some muscles without weights? Try high intensity bodyweight
strength training also known as calisthenics. Relying on your
own bodyweight for exercising is really beneficial and does not
require you to join a gym. Heck you can train at the comfort of
your home. A bodyweight strength training routine will involve
pilate exercises like pull ups, chin ups, push ups, dips, squats,
crunches, situps, leg raises, jumping jacks, lunges, calf raises.
All these don't require any weights. You will need a pull up bar
though and for dips, if you don't have two parallel bars, you
can still get some dips workout between chairs. Whether you want
to keep fit or simply build more muscles, bodyweight strength
training is your answer. If you want to pack lean muscle mass,
you'll need to put high intensity in your routine. You'll need
to push your body beyond a point.
am a big believer in achieving a lean muscular body with just
bodyweight exercises. I've been training for years just with that
and got a physique that am proud of. Pull ups and chin ups are
some of my favorite exercises. I like the use of your full bodyweight
when doing these compound movements. Yes pull ups and chin ups
are actually powerful compound exercises meaning they involve
several muscle groups. They work the lats(upper and lower), the
biceps and forearms, the middle back(rhomboids) and the shoulders.
have to admit that these exercises aren't easy for the beginner.
When I first got started, I can barely do just a few. One method
that you can use initially is doing negative repeats, the part
when you're lowering your body down. Do it in a more controlled
motion and do it slower. The benefit from that is you'll gain
more strength which will enable you to perform more pull ups or
chin ups in the future. If you can hang your body up on the bar
and do negatives easily, your overall upper body strength improves.
performing several sets of pull ups can be a daunting task for
instance 3 sets of 7-10 repeats, you don't have to fix such a
goal initially. Just concentrate in building your strength and
pull ups will become easier. Vary your bodyweight training by
doing other exercises like push ups and dips. These will increase
your strength as well. At first don't really bother about sets
and repeats, just try doing as many as you can. When you get more
progress, you can use a workout routine with sets and repeats.
Here is a small sample of my high intensity bodyweight strength
training routine at home.
Ups: 3-4 sets of 6-10 repeats. Most of the times, I will go
to failure till I can't perform a single repeat.
Ups and Dips: I do declined push ups for upper chest, you
just need a chair and elevate your feet on it. I will go for 2
sets of 25-30 repeats. This type of push up is more difficult
as you're using more bodyweight. Then I will also do push ups
between chairs for the outer pectorals, I will do 3 sets of 6-10
repeats. To finish my chest workout, I'll do dips between chairs
to work the lower pectorals. Since I don't have two parallel bars,
I find chairs a good option. I will do 3 sets of 8-10 repeats.
For the outer and lower pectorals, you'll need one additional
chair to place your feet on.
For dips, if you keep your upper body straight, you'll focus more
on triceps but if you incline your body slightly forward, you'll
target more your lower pectorals.
exercises that I include in my routine are chin ups(close grip
working mostly the lower lats, middle back, biceps and forearms),
diamond push ups(targeting the triceps), crunches, leg raises,
squats and calf raises. For high intensity, I do diamond push
ups feet elevated on a chair going for 3-4 sets of 8-10 repeats.
Ups: 3-4 sets of 6-10 repeats
Crunches: 4 sets of 25 repeats
Leg Raises: 4 sets of 25 repeats
Squats: 4-6 sets of 25 repeats
Calf Raises: 4-5 sets of 25 repeats
well as getting a whole body workout, you'll be increasing your
overall body strength. Be consistent in your training, pay proper
attention to healthy and quality nutrition and you'll get results.
learn much more about building muscle without weights, I recommend
you check out Workout
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