How to Build Muscle Fast Without Weights

If you are wondering how to build muscles fast without weights, the answer is doing exercises like push ups, pull ups, etc. You will probably not build muscles as big as the guys in bodybuilding magazines but will definitely put on some lean muscle mass. You will also have to watch what you eat if you are looking to build muscles fast. Other important tips that you need to follow are making a weekly workout schedule and maintaining tracking sheets to monitor your workout without weights.

Muscle Building Exercises Without Weights

Many people would like to know how to build muscle without weightlifting. Well, it is possible with some strength training and core muscle exercises. The secret to building muscles without weights is doing large number of repetitions and adhering to correct form and techniques. Here are some of the exercises that will help you build lean muscle mass.

Push Ups
Find a flat surface and place your palms on the floor with your hands slightly wider than shoulder width apart. Now lift your body up so that your weight is supported only by your palms and the toes of your feet. Go up so that your arms are fully extended under you and the legs are straight. Now go down by bending your arms at the elbows stop a couple of inches from touching the floor. Breathe out as you lift your body up and breathe in as you lower your body. This will help you build your chest and bicep muscles.

Try to do 100 reps, it is understandable that it won't happen in the beginning but push yourself no one said building muscles without weights was gonna be easy. If you do 20 reps then do 5 sets to complete 100 reps and endeavor to reduce the number of sets you require to reach the 100 reps mark in one set. Another variant of the push up is close grip push ups, where your palms are close to each other and elbows close to your body. This will help build your triceps muscles. You can also keep your feet on the chair and palms on the ground shoulder width apart to increase the difficulty level.

Pull Ups
This is one of the great exercises to train your back, shoulder and bicep muscles without using weights. Stand under a pull up bar and grip it slightly wider than shoulder width apart and pull yourself up so that your chin goes over the bar. Make sure your palms are facing away from you as you grip the bar. Keep your lower body steady and do not use momentum to lift your body up. Another way of doing these is to grip the bar with your palms facing your body and hands shoulder width apart. This way you work your bicep muscles more than your back muscles.

The key to building muscles without weights is high number of repetitions, if you are a beginner aim for 10 pull ups and do 5 sets to reach 50 reps. If you can do 50 pull ups try and increase the number to 75 and then to 100 reps. Remember correct form and technique is more important than the number of reps, also remember to breathe out as you pull yourself up and breathe in as you lower your body.

Dips
There are two variants of the double bar dips that you can inculcate in your workout regimen. One way is to get into the starting position with your arms fully extended supporting the weight of your body. Now keep your elbows close to the torso and lower your body by bending your arms at the elbows. Breathe in as you go down and breathe out as you come up, repeat the movement for 100 reps if you can't do 100 work your way up to this mark. This will primarily target your triceps muscles.

Another way of using the double bars is going in to the start position and leaning forward by a 30 degree angle. Your elbows will be slightly out in this position, now go down slowly as you breathe in and come back up as you breathe out. Correct form and technique is the key to building muscles and the number of reps also play their part. Every time you do exercises without weights try and to do more reps than you did last time.

Squats
This is one of the best exercises for strengthening and toning your leg muscles. Stand with your feet shoulder width apart and toes pointing slightly out. Push your hips back and rest your hands on the waist. Now breathe in and go down by bending your knees ensure that your knees do not cross the line of your toes as you squat down. Go down till you form a slightly lesser than 90 degree angle between your thighs and calves. Exhale and come back up to the starting position, repeat the movement for desired number of repetition. Ideally to train the leg muscles you need high number of reps, so aim for 200 reps, if you can't make them in one set work yourself up to this mark.

Crunches
Doing crunches will help you target the abdominal muscles and develop your core strength. Lie down on your back on an exercise mat with your feet planted near your buttocks. Cross your hands behind your head and crunch your torso up, try and touch your chest to your thighs when you crunch up. Exhale as you go up and inhale as you come back down, come down in a controlled motion and stop before you touch your back to the ground. Try a set of 50 reps and as you get used to the movement increase the number of reps.

If you are looking to build muscles with these exercises, divide your workout in two halves upper body and lower body exercises. Do the push ups and pull ups routine one day and legs and abs routine the next day. It is also advisable to consult your physician before you start any kind of exercise routine.