So you want to know how build muscle without weights or machines and do it at home? You can with this workout plan and if you take care of your nutrition!
Doing this plan 2 - 3 times per week should give you some really nice results. A rep, by the way, is doing the movements of an exercise one time. A set is how many reps you do before you take a break.
How To Build Muscle Without WeightsThe basic incentive your muscles need to grow is resistance. They have to work against something difficult enough for them to figure "hey, I better get stronger for next time we'll be doing this!"They don't care where that resistance comes from. At gyms it's machines or barbells and dumbbells, but your body fulfills that role as well.After you've given them that "do growing" incentive, your muscles need something else: the building blocks they use to make their fibers larger.Let's check how to do both with minimum fuss and maximum results.
The Weights-Free Workout PlanWhen you're just starting your body weight and a few exercises that train many muscles at once do the job.This workout plan has just four exercises but trains your entire body. You'll notice it mentions pull-ups, but you can do those without a bar. All you need is a place where you can do pull-ups.
|Chest / Triceps||3 sets of push-ups, as many as you can do, with 60 seconds rest between sets||Start with beginner push-ups if necessary and work up. Push-ups easily scale to your strength level.|
|Back / Biceps||3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets||Once more: you can do pull-ups without a pull-up bar. And don't feel daunted by the idea of doing them. Here's an explanation on how you manage to do your first pull-up and then more.|
|Legs||Three sets of lunges, as many as you can do, with 60 seconds rest between sets.||Check here for how you do lunges correctly. Start with body weight and later on use a backpack as additional resistance. Milk gallons filled with water and other objects work as well.|
|Abs||Three sets of crunches, 6-12 repetitions, with 60 seconds rest between sets||Do not pull on your head! Lie down and look straight above you. When your chin moves toward your chest, you are doing it wrong.|