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When you think about building muscles, the first image that comes to your mind is a man lifting barbells with the size of an airplane’s wheels. While this is the usual scenario, do you know that you can still do muscle building without weight? You might think of it as a joke, but this is being done by trainers and athletes who do not want to gain muscle mass but rather improve their strength or maintain their figure. If you are one of those who do not want to be too large, then you can do these exercises rather than focusing on lifting weights.

Before even getting to the work out routines, you must know first the concepts that you must follow when you want to do muscle building without weight. The first is to increase the weight or the load of the workout. How can this even be possible if you are working without weights? Technically, when you do this type of exercise, weight is still being forced on you. Your body acts as the weight and you can use this to your advantage. Take vertical push-ups, for example. You can change the angle of your push-ups, which will in turn change its difficulty. If you are at a lower position, the exercise gets harder. This forces your muscles to work harder.


Another tip you can use when you are doing muscle building without weight is reducing the rest time in between sets. Ideally, one minute of exercise is needed for your body to relax when you are lifting weights. In this routine though, you can do a set until your body is completely exhausted, relax for a few seconds, and then start with another set yet again. If you do this, your body will be forced to work its hardest because it will try to keep up with the demand of your work. This might seem debilitating at first, but you will notice the strength and endurance you have gained after a few amount of time.

The last concept you must remember is simple, but can be very challenging to do: make your body work more. How can you do this? One way is focusing on more repetitions on each exercise. In doing crunches, for example, instead of doing 30 to 50 repetitions, you can do 100 in one go. Yes, this is completely exhausting, but it can be very rewarding as well. Also, it is important to challenge your body by doing more complex exercises when you return to the gym. Your body will not grow stronger if the exercises are too easy. If you have been going into the gym for some time now, you might notice that you no longer feel too much soreness, unlike your first few sessions. This is because your body has overcome the strain working out.

These are the tips that you can follow when you want to perform muscle building without weight. Remember that these tips are focused in more work because plates, dumbbells and barbells won’t just suffice.


Resources:

Blackmores-http://www.blackmores.com.au/sports

Muscle Fitness-http://www.ehow.com/how_7193240_build-muscle-gaining-fat.html