"I often work away from home." So I can't go to the gym regularly and follow a strict diet.
Does this mean that I have to give up being in good physical shape and having a developed musculature?
Absolutely not.
Although I miss the gym and the use of weights, I learned to do without, and despite everything I became stronger and fitter than before.
Understanding how to use body weight correctly and some simple equipment is the key to success.
Strength training is a great way to build your physique.
Unfortunately, many people associate bodybuilding with a monstrous physique and therefore believe that it is impossible to reach this level without equipment.
And they are right :
Simply increasing the number of reps will not significantly boost muscle building.
To build muscle and get stronger, you have to put the muscles under tension using significant resistance, which high-repetition work does not allow.
Thus, to make bodyweight training an effective method of building muscle without weights, one must gradually overload the muscles in the same way as in the gym.
What is "progressive overload"?
"Progressive overload" refers to the gradual increase in demands placed on the body.
Without progressive overload, your muscles have no reason to grow.
To build muscle without weights, you must continually challenge them by doing increasingly difficult exercises, just like you would in the gym with heavier weights.
By working on advanced exercises such as one-arm push-ups, one-arm chin-ups, pistol squats, plank, L-sit, you will be constantly challenged. These advanced bodybuilding exercises require high levels of tension all over the body, resulting in huge strength gains.
Although these exercises take a lot of patience and practice, they can be incredibly rewarding.
The benefits of bodyweight training
Bodyweight exercises have several advantages:
- Increased requirements for coordination and stabilization capacity,
- Engagement of multiple joints and muscles in every movement,
- Greater muscle and neurological stimulation
- More "functional" exercises.
- Need for almost non-existent equipment
- It is easy to quickly switch from one exercise to another.
So that's great news if you're trying to burn fat!
Shorter rest periods between exercises will keep your heart rate up and kick your metabolism to the next level.
The best bodybuilding exercises
Although we have talked about fairly advanced exercises, it is important to master the basics first.
The most important strength exercises to master are the squat, pull/chin-up, and push-up.
In combination, these exercises provide a full body workout, and each of them can be made more difficult without problems.
By working on more advanced variations of these same exercises, you can continue to build muscle without weights for years to come.
Squats
Squats are widely regarded as one of the best exercises anyone can do.
They can be easily improved over time, but mastering the basic squat is something everyone should do first.
You can then go further with jump squats, Bulgarian squats, forward lunges, etc.
Pull-Ups and Chin-Ups
Pull-ups are among the most important exercises for beginners and advanced athletes, which is why they are sometimes referred to as "upper body squats."
Before proceeding, it is important to distinguish between pull-ups and chin-ups:
- Pull-up: Pull-ups are performed with the palms facing outward.
- Chin-up: Pull-ups are performed with the palms facing you.
Pull-ups work your back and arms. They are an essential exercise for those who want to develop their muscles without equipment.
If you want to follow a complete program to progress on this exercise, click here.
push ups
Push-ups engage the chest, shoulders, triceps, and core, so it's a complete exercise. There are also many variations to satisfy both the beginner and the advanced athlete.
Beyond bodyweight exercises
Bodyweight training is great, but there are a few machines that can make your workout even more effective.
Without finding a playground to do pull-ups, the best way to train your whole body from the comfort of your home or hotel room is with a TRX Suspension Trainer.
It comes in a small mesh bag that you can easily slip into a backpack, and it's lightweight. You can simply hook the TRX to any door frame, tree or railing and you are ready to practice.
There's an almost endless list of exercises the TRX is good for, but it's especially useful for building awesome arms, strong backs, and toned abs.
What makes the TRX so great is that exercises can easily be made more challenging by using just one limb, or performing them from different angles.
How to start building muscle without weights
Bodybuilding without weights is not really different from weightlifting in the gym.
You need to find a way to apply the essential principle of progressive overload, eat right, and rest enough between your workouts to recover.
It sounds simple – and it is – but with all the misinformation floating around these days (not to mention people trying to sell quick fixes), it can be easy to get overwhelmed.
If you just want a simple way to start building muscle with strength training, you can grab a complete no-hardware program. Just click here...