To Build Muscle Without Weights…

adrian bryant handstand push-ups

Phase 1: 100 reps

Group A (Build Muscle In Chest, Shoulders & Triceps)

Click on photos to see how to do exercise

For the best results…

Group B (Build Muscle In Back & Biceps)

Click on photos to see how to do exercise

For the best results…

Do a variety of different pull-ups & chin-ups when doing all 50-to-100 reps and although any type of pull-ups & chin-ups work all your back muscles…

Even though pull-ups can be done anywhere where you can hang on something strong enough to support you… It's best that you invest in a home pull-up bar

Phase 2: Add Resistance

how to add resistance

2 Options To Build Bigger Legs Without Weights…

1. Hill Sprint Workout

hill sprints

2. Stairs Workout

running up stairs

Bonus: Fastest Way To Get Bigger Calves Without Weights…

(Play the video below to get bigger calves without weights)


Subscribe For More Videos Like This…

Back to Top

1-100 of 195 Comments
fardeen

hi Adrian its a great site u made to help ppls am frm Mauritius an small island near Madagascar .am 29 male 172.5 cm weight 60 kg 120 lbs BMI 19.6 very active at work 6am to 8pm lots of walking lift weight at work not that heavy 30 minutes of bike daily to work am on foot all day same things for night duties 11 percent of bf my ques is i wnt to gain weight not so much fats as i wnt to build muscle how shuld i get started with nutrition n workout plz help me i wnt to look gud wiz a gud body

August 12, 2014

Adrian Bryant

start here

August 13, 2014

Smffyzul

I completed 100 reps of pull ups in 9 sets. However, I rested quite a bit (25 minutes for the total workout). Is there a specific time you recommend waiting between sets? Also, I have read that ectomorphs, which I am, need more time to recover in between sets. From my experience it certainly seems to be the case. Would you be able to speak to this?

June 22, 2014

Adrian Bryant

no specfic time period and recovery time is different for everyone depending on fitness level

June 22, 2014

mehrab

i have gained a lot of muscle probably 3 pounds doing this workout plan since i had no weights i used a weighted bag for the squats and pushups but it didnt work so well so i finally got myself a top notch super heavy (well for me) dumbell but i only have one, so in substitution with the pushup what workout do i do with the one dumbell that works my biceps chest and maybe shoulders too? i never did the phase 2 cos i didnt have a pull up bar i'd love to know about a workout i can do with the dumbell in sub with the pull/chin up also how many reps do i do of the workouts that your recommending? thanks for your time.

February 03, 2014

Adrian Bryant

how heavy is the one dumbbell?

February 03, 2014

mehrab

since its my first time with weitghs its a lot for me about 6.5 kg which is 14.33 pounds

February 04, 2014

Adrian Bryant

that may be so but you'll quickly get use to just 15 pounds

February 04, 2014

Mehrab

So to my question what single dumbells workout do you recommened for one chests and biceps workout and one that targets back and triceps
And how many do i do?

February 05, 2014

Adrian Bryant

you can do 1arm clean and presses but it would be way too light to gie you any results

February 05, 2014

James

You say keep the reps between 5-12, but surely if someone can do even 60 reps of chin ups, they could quite easily do more than 12 per set if they wanted to. So why do you need to be able to do 100 reps of an exercise before adding resistance?

January 30, 2014

Adrian Bryant

you're right and that's why I said TEN sets or less of 10+ reps per set = you need to move on to the next level or phase 2

January 30, 2014

James

Ok thank you for the reply. I was also wondering whether instead of adding resistance you could do static holds for chin ups. For example, holding the position when your head is above the bar for as long as you can up to a minute, or just go half way and hold that for up a minute? Or just do 1 whole chin up in 5 seconds or more?

January 30, 2014

Adrian Bryant

yes, that is something you can certainly try if you have no weights available. see this here because its all about making your muscles stronger to get bigger

February 01, 2014

Sam

If i do this and on the rest days to burn some fat what kind of intervals on what intensity should i do?

December 08, 2013

Adrian Bryant

you can do any type of interval without messing up muscle gains

December 08, 2013

Sam

Okay thanks and also what my body fat is around 11-12 i dont have any abs yet i do want them but i want more muscle mass before in the intervals page you say to eat from 1500-2000 calories but on muscle building plans you say to eat 2000-3000 so what should i do? I want more lean muscle mass while doing intervals to lose some fat as well which food plan would fit me better

December 09, 2013

James

Whats up adrian? I'm a wrestler and I'm currently out of season. I was looking into these because I'm trying to both gain strength and lose weight for next season. I assumed bodyweight exercises would be good for this. Any tips in particular? I'm 5'8 132 lbs and about 8-10% bodyfat at the moment. this sight is awesome and it helped me get in shape for last season, just trying to take it to the next level.
thanks,
James

May 10, 2013

Adrian Bryant

so are you looking to gain strength without adding too much weight?

May 10, 2013

Andrew

Hey Adrian,

Been looking around for some workout plans at home to build muscle and am very thankful for your post. As of right now im 5'7 162lbs (Skinny arms/chunky body and face) and a couch potato. I will be starting the whole program in a few hours and will be in touch with progress.

March 25, 2013

Andrew

Hey adrian,

Just completed workout a followed by d, Body was shutting down alot on the pushups and only did 80 reps total for 9 sets. Abs was easy did 12 reps for 8 sets. On a new diet to help build muscle fast. Is there any other tips you may give me?

Pushups on chair:
Set#1: 15 reps, Set#2: 10 reps, Set#3: 10 reps, Set#4 7 reps, Set#5 6reps, Set#6 7 reps, Set#7: 6 reps, Set #8 10 reps, Set#9 9 reps. After each set I would rest for 120 seconds.

Schedule is:
Sunday-Rest
Mon-A followed by D
Tues-B
Wed-C followed by D
Thur-A
Fri-B followed D
Sat-C

March 26, 2013

Adrian Bryant

just to make sure your diet is okay please explain to me what diet you are on?

March 26, 2013

Jeff

So I'm around 5'10, 110 pounds at age 15. I was wondering would this workout plan still be effective for someone as underweight as me? If not is there a better plan?

March 18, 2013

Adrian Bryant

this is better if you have weights

March 18, 2013

Rahul Yadav

thanks,Adrian
I'm only 13 years old and want to gain muscle as faster as possible.
I'm ready to do everything u say.
But please help me
thanks D:

March 05, 2013

Adrian Bryant

what about starting this plan?

March 05, 2013

Reda

Hey Adrian! Can I do Workout A, B and C twice a week if I do different exercises, like doing Push Ups on Monday and dips on Wednesday? Or is it better to take rest days between workout days? Thanks :D

February 26, 2013

Adrian Bryant

yes it's okay to do that (read the guidelines). just take a day off between workouts

February 26, 2013

Charlie

I can't do regular pull ups so does it mean that I have to do 50-100 negative pull ups instead of regular ones?

February 24, 2013

Adrian Bryant

no, only do about 4-6 sets of 5-10 reps of negatives for 10-20 secs each

February 24, 2013

Richie

I'm planning to try this work out plan. I'm a 5'10 145lb and 26 years of age and skinny-fat. I've always been a skinny guy. I have some dumbells from a few years when I decided to train but gave up as I saw no results. I hope these compound movements will give me some much needed mass.

Is working one group of muscles once a week enough to make faster gains? If I do workout A on Monday, then again on next Monday - is that too must rest or is that optimum?

I hope I make sense. Thanks.

Richie

January 06, 2013

Adrian Bryant

yes, that's enough

January 06, 2013

Santiago

Hi there, could tou tell me if this this is a good workout plan?

Sunday: Rest
Monday: Workout A + low intensity cardio for 60-to-90 min
Tuesday: Rest
Wednesday: low intensity cardio for 60-to-90 min
Thursday: Workout A
Friday: low intensity cardio for 60-to-90 min
Saturday: Workout B

Thanks a lot!!

December 14, 2012

Santiago

oh nevermind, I hadn't seen plans number 2 and 3. Thanks anyways.

December 14, 2012

Ben

Why isn't there an iphone app for these exercises and a training log, that would be a great help, with the videos of course

November 01, 2012

Ben

Found them, nevermind, Thanks

November 01, 2012

Todd

Can I do more reps than you say to do? I'm 14, 5'5, 101 pounds, very active, and I have Pectus excavatum (hole in chest).

October 18, 2012

Adrian Bryant

If you're able to do more reps than prescribed then you should consider addding weight to these exercises to make them tougher

October 20, 2012

Todd

What if I can't add more weight?

December 23, 2012

Adrian Bryant

Are you able to get a bookbag, weight vest or something you can put "stuff" in for extra weight?

December 24, 2012

Todd

How can I gain muscle and weight without weights, and how many calories, carbs, and protein should I eat a day if I'm not on a diet? I'm 14, 5'6, 110 Ibs, very active, runner, high metabolism, ani have Pectus excavatum (hole in chest).

June 05, 2013

Adrian Bryant

this plan is designed to help you gain muscle without weights and with your current small frame it'll be easier for you at first to gain muscle but use this diet to gain muscle

June 06, 2013

parshant

Adrian ,i am 20 year and 5'6... is there any exercises to increase my height (anything at all) . please do tell !!

September 21, 2012

Parth

hey Adrian if i keep following the routine i will lose fat and gain muscle

September 11, 2012

Adrian Bryant

you will gain muscle for sure but you'll lose very little fat doing this plan alone

September 12, 2012

Aelric

How many pounds of muscle can I expect to gain in a month while doing. (5'9 205lbs in muscle and fat) Also, thanks for the jumping jacks workout ... it works

September 07, 2012

Dave

Hey George, generally speaking, you can expect to gain anywhere from 1-4 pounds of muscle per month as a beginner to lifting weights.

Despite what many people might try and tell you, gaining muscle is a difficult process that can take years to accomplish. This is a marathon - not a sprint.

You should be focusing on the three things that will help you gain muscle fast. These include: nutrition, lifting weights and rest.

Combine these three principles together and you will be well on your way to making killer bodybuilding gains in the gym. You should check out my blog, how2gainmusclefast.com for more information, I have a vast wealth of knowledge on the subjects of gaining muscle, losing weight and becoming a healthier person.

November 05, 2012

Albert

I am 14 years old, weight like 52kg. After I've started doing this, I've seen improvement in the upper part of my hands but not in the lower part.
You can see here: i.imgur.com
I want to increase the muscles there, please suggest me what should I do.

September 03, 2012

Adrian Bryant

so are currently not able to access weights?

September 03, 2012

Albert

I am unable to, 14 years old, want to do without weights

September 04, 2012

Adrian bryant

there is a provision for the lower body on this page but go here for a lower body only leg workout without weights

September 04, 2012

Albert

I was talking about lower part of my hands that is forehand :D

September 05, 2012

Adrian bryant

farmers walk and wrist roller

September 05, 2012

corey

hi my name is corey i am a active army reserve individual and i weigh 123 lbs. and wanna gain about 30lbs in muscle how can i do this i am willing to do what it takes and wanna do it in shortest time as possible

August 17, 2012

Adrian Bryant

go here for the full plan to gain muscle

August 18, 2012

Dave

Hi Gary, the first thing you need to realize about gaining muscle is that it is a very long and difficult process that can take years to accomplish. In general, you should expect to gain no more than 5-10 pounds of muscle during your first year of lifting weights, and anymore than that is an added bonus.

So, when you say you want to gain 30 pounds of muscle (which is actually a lot), plan anywhere from 3-6 years. Although this seems a lifetime away, watch your nutrition closely and follow the basics of building muscle: training, eating and sleeping and you will be very happy when you achieve your goal in the not so distant future.

For more information on the subject of gaining muscle you should check out my blog, how2gainmusclefast.com - I have a vast wealth of information on the subjects of gaining muscle and just becoming a healthier person.

November 05, 2012

Daniel

I'm doing these but my my wrist is too skinny, I know I can't inrcease my wrist bone size but I hope I can increase the muscle around my wrists?

August 16, 2012

Adrian bryant

yes, as you get bigger your wrist size will also increase

August 16, 2012

jesus

hey i weight 125 n im doing everything what u say in this video n the reading to do n i just started doing this workout's like a week ago when will i notice a big change on me

August 15, 2012

Adrian bryant

you should see a difference in appearance every 2-to-4 weeks

August 15, 2012

Steven

as i do the 50-100 reps each set i should be adding weight to my back pack or use the same weight until i get to 100 reps in 10 sets then up the weight ?

August 14, 2012

Adrian bryant

how many sets is it taking you to do the 100 reps now?

August 15, 2012

steven

10 sets..

September 03, 2012

Adrian Bryant

yes, you can start adding weights now but try to make sure you say under 10-to-12 sets

September 03, 2012

Tre'

I'm 14 5'1 89lbs and i'm trying to get bigger for basketball season. i have a plan but i was wondering if was effective enough and do you think i will see results. i do 100 pushups 100 curls every other day. (i drink muscle milk before every workout)

August 14, 2012

Adrian bryant

you would have much better results following the plan on this page here

August 14, 2012

parth

hey Adrian my hips stick out and makes my body look weird how do i get rid of hip fat

September 23, 2012

Adrian Bryant

to burn hip fat or any other fat on your body you need diet and exercise like cardio and/or intervals

September 24, 2012

Steven

One best exercises for each muscle/body part to get big ?
- Shoulders
- Traps
- Arms
- Legs
- Chest

And what bodyweight exercises is best for big traps ?

August 13, 2012

Adrian bryant

your answers can be found by going here

August 14, 2012

Taimur

Adrian, Im 5'9 and about 60kgs. Im very athletic.

However, I want to firm up my body, like killer firm. Can u list the best exercises without WEIGHTS?
I dont care about the difficulty of the exercise. But killer firm.

Please reply.

August 10, 2012

Adrian Bryant

that answer is already on this page

August 10, 2012

Albert

Hey Adrian, I'm only almost 15 years old, my weight is 52kg.
If I'm doing 40+ push ups each day, my muscles start paining. So, I'm doing 10-15 each day, shall I continue doing 10-15?
I'm skinny, there is no muscle at all around my elbows. The shape is just peculiar, what should I do?

August 10, 2012

Adrian Bryant

you should start following the plan on this page as is to not be skinny anymore

August 10, 2012

Bill

is there any alternative to doing pull-ups/chin-ups in the workout b? i don't have anything to hang off of

August 06, 2012

Adrian bryant

not really. can you afford a pull-up bar to hang in your doorway

August 06, 2012

Reda

Hey Adrian,
I'm 16 years old! I have no access to gym and i need a workout to gain some muscle mass ! What do you recommend?
Thanks .

August 05, 2012

Adrian Bryant

then simply use the workout on this page if you do not have access to a gym

August 05, 2012

RAJAT

Hi sir,my lower part of stomach is loose how to get it tight ,
as i am a student i can only spend 1 hr a day.So pls suggest me suitable workouts.

August 03, 2012

Mauricio

Any tips on how to reverse uneven muscle growth? Since I'm left handed my left muscles are slightly bigger.

July 31, 2012

Adrian Bryant

do you have dumbbells?

July 31, 2012

Mauricio

You state never to do the same workout in back to back days, what if it's a workout in the same workout group for example workout A?

July 27, 2012

Adrian bryant

where do I say that at?

you can do the same exercise from Group A each time you workout but after about 4 weeks you want to switch up exercises

July 30, 2012

marlon

doing handstand pushups months ago, went from being only able to do 8 to being able to do 20...anyways iv tried elevator pushups recently and could only do 4 proper ones. But my regular handstand strenght decreases! now i can barely manage 13.

Is this normal for my strength to go down like that, i weight the same so im not losing bodyweight. Help brah!

July 22, 2012

Adrian Bryant

did you take a long break after doing the 20 push-ups?

July 22, 2012

Aelric

I'm trying to get stronger for wrestling season, but the weight room is too crowded. Will these at home exercises get me strong for that kind of sport?

July 22, 2012

Adrian Bryant

yes they will

July 22, 2012

Brandon

im 67 pounds and 4'8. im trying to gain more weight, muscles, and still want to show my abs. what exercises and food plans should i use? Thanks

July 14, 2012

StartWeightLossSecrets

How to shrink the stomach. Almost all my friend are Computer Workers, They work at a computer almost 24/7, with no physical activity. What exercises can they do?

July 14, 2012

Adrian Bryant

do they work mostly from home?

July 15, 2012

pankaj

I m 23,5'8,70 kg i have very loose chest and i do 100 reps of push ups(inclined(40),decline(20),flat(40)). Should i add more excercises or should i continue with it.

July 11, 2012

Adrian Bryant

doing that will help tighten up your chest. do you have access to weights

July 15, 2012

Edward

Adrian, excellent info. One question. I want to buy a pull up bar that won't damage my doorway. Any recommendations? I have seen this one: Iron Gym Xtreme Workout Bar.

Thanks in advance!

July 04, 2012

Adrian bryant

i dont have any. Out of the ones I own they are all about the same to me

July 05, 2012

Tipton

I am 17, 6 ft tall. 225 lbs. How do you recommend losing my gut and build abs fastest way

July 04, 2012


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com