Go here to build muscleSkinny Guys: Gain Muscle Mass ← How To build muscle without lifting weights ← You're here

Do Workouts A, B, C & D To Build Muscle without weights…

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

Do *50-to-100 reps of ONE of these 9 exercises…

Click on photos to see how to do exercise

Do 1 of these 2 exercises if you can't do push-ups or dips…

Workout A Guidelines

Workout B (Build Muscle In Your Back & Biceps)

Do *50-to-100 reps of any kind of the pull-ups & chin-ups here OR… Go here if you're not strong enough to do one pull-up or chin-up

Workout B Guidelines

Workout C (Build Muscle In Your Lower Body)

Workout C Guidelines

Workout D (Getting Ripped Abs)

Do 5 sets of 8-to-20 reps of ONE of the Ab exercises below…

Click on photos to see how to do exercise

Workout D Guidelines

Here's a sample 1 week schedule using workouts A-thru-D

See more sample schedules you can use but remember…
  • You can make YOUR OWN Schedule each week as long as you follow the guidelines for workouts A-thru-D

To build muscle faster without weights…

You Need To Beat your last workout or do better than your last workout because…

You can't get bigger and stronger muscles if you keep using the same intensity every workout so You want to make each of these workouts tougher than the last workout by…

If you ever end up using the same intensity for 2-to-3 workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to do things like doing all 50-to-100 reps in lesser sets or sprinting faster and usually…

The fastest way to build muscle without weights is…

To keep beating your last workout by pushing yourself more each time even if it's just an inch!

If you need more help Building Muscle To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

There are 35 comments
Steven

How can you do this workout and still get fit and build muscle ?

January 31, 2012

Adrian Bryant

This workout will help you get fit and build muscle but what exactly do you man by "get fit"

February 01, 2012

steven

By get fit i mean able to have high endurance and stamina . Able to run long distances . But still bulk up

February 01, 2012

Adrian Bryant

Oh no (not at all) but it may increase muscular endurance but for the "fit" you mean you'll need to do these plans here

February 02, 2012

Anish

I'm 15 and 5'6" height male......I want to increase my upto 6'2". Is there any workout for this??????????

January 22, 2012

Adrian Bryant

I don't have any workouts to increase your height

January 22, 2012

Ravi

Hi Adrian,

I've got your workout DVD and i started today on it. First of all thanks a lot for the great support.

As of now, i'm around 182.2 pounds, 5'5" height male in the Obese range and i want to loose weight but at the same time build muscle too. Since i do not have gym access I will be following your hereby mentioned workouts. Couple of things i wanna get some help and suggestion from.

1) With my current weight i'm unable to do any proper direct pushups. So, for pushups i started doing "Knee pushups" which seems rather easy for beginners/obese people, where i basically rest my knees on a pillow and start doing pushups. Does this seem fine? As of now i'm hardly able to do 3 sets of 10 reps each like this. Should i need to alter this?

2) Again with my weight i'm unable to do even a single pull up/chin up and also i dont have access to pull up rod. So, what is the best alternative for me for this?

Thanks

January 17, 2012

Adrian Bryant

1) keep doing them like this and you will get strong enough to do regulr push-ups

2)go here if you can't do pull-ups

January 17, 2012

Zalma

hi, my main goal is to be 34-23-40/43in. my measurements now are 34-25-38.5in...not much of a diff i know...but i would like to work my bod with a little bit of weights and then toned it. im 25 yrs old i weight 120-125lbs. all i want to know are details; how many days per week, reps/sets, to build muscle and days, sets/reps for toning? how much resistance or weight? please help me with this information :) thank you

January 04, 2012

Steven

How long will take to see results plus how long will it take to get to get really noticeable bigger ?

January 02, 2012

Adrian Bryant

it should take anywhere from 2-to-6 weeks

January 04, 2012

Steven

What exercise is the best in workout A to do to see the best results ?

December 29, 2011

Adrian Bryant

All of them are good but i would probably do with the Dips

December 29, 2011

Steven

Sorry , also whats best in workout B . Pull ups or chin ups ?

I use the perfect pull up handles ..

December 31, 2011

Adrian Bryant

Chins would give you a better back & arm workout whereas the pull-ups will just hit your back only

January 01, 2012

JIm

The Videos don't work , you can only hear the audio

December 29, 2011

Jim

i have a MAC. All the videos n that used to work in your old layout etc

December 29, 2011

Steven

Is this only 2 day workout then 3 day rest then start again ...?

December 21, 2011

Adrian Bryant

yes

December 22, 2011

Steven

Does It matter if as i work up to 50 + pushups my reps go down for each set eg 20 then 20 then 10 then 10 ?
Does that matter should i start other way around ?

December 21, 2011

Adrian Bryant

it does not matter as long as you do 50+ reps

December 22, 2011

jonathan laboy

i wanna get get big what i do is i do 4 sets of 30 for my lowwer middle and upper chest the i do my to sets of 30 for my shoulders then i finish of by doing my abs am i doing it right

December 20, 2011

Adrian Bryant

why don't you just follow the plan on this page for guaranteed results?

December 20, 2011

chris

hay ive been doing ur workouts for the last to days and thay actully work ive notiuce diffent in my chest already an my abs but with this rest thing is it possble to just have one day of rest a week cause im so pumped that i dont wont to stop this is the only workout that actully working and trust me ive tride basccly everthing lol that the internet has to offer hahahha yeah so basscally i just wanted to know tht i wasnt going to do any damge just having every sunday off and workout for the other 6 days ?? thanx look forward to hear from u

December 18, 2011

Adrian Bryant

NO

for now just stick to the plan as is b/c working out too much may actually hurt your progress

December 18, 2011

Steven

I try to do 5 days a week 20 push ups n 20 wide push ups then just 10 push ups .
Then pull ups 12 and 12 chin ups . Using two bricks in a bag on my back which think they weight 7-8kg.

Is this right to gain mass or what should i be doing ?

Should i try get to hundred first for each then use weights on my back ?

December 14, 2011

Steven

I need a workout plan ?

also i thought if you did high reps it will only get you ripped ?

December 14, 2011

Adrian Bryant

You're on the right track and if you stick to the plan on this page you will get the results you want

December 15, 2011

Nick

Well, I'm 14 and I want to get abs and lose my fat, I was wondering, is it ok if I use the same workout plan the entire time?

Example Day 1:Push Ups: 4 minute Ab's Workout

Day 2: Pull Ups (I'll find something around the house because I don't have a bar)
Jump Squats

Also, should the day 1 and day 2 be repeated thought the morning evening and night, or once a day?

And what do sit-ups add to this plan, could they help or do you think it would be better to just do the abs work out for more reps?

Thanks!

November 29, 2011

Adrian Bryant

you're on the right track but you just need to trust and follow the plan as is

December 01, 2011

Trey B

Is it alright if i use this workout in combination with the how to loose your last 10 pounds workout?

September 14, 2011

Adrian Bryant

you can but if your MAIN goal is building lots of muscle you may want to focus on just doing this plan

September 14, 2011

Trey B

well i have a nice little piece of chub over my waste, nothing big very small but i feel that if i try to build muscle i might get stuck with a bigger waist than i wanted because my main goal is for a toned body.

September 15, 2011

Adrian Bryant

well you should be okay doing this plan and the last 10 pounds plan at the same time

September 16, 2011



Lost? Start Here

Back to Top