To Build Muscle Without Weights,
- Do Phase 1 & then move on to Phase 2 as quickly as possible.
- Skinny Guys: Use this diet to gain muscle mass.
- Fat Guys: Use this diet to build muscle & lose fat at the same time.
Phase 1: 60 reps
Do 60 reps of JUST ONE exercise from Group A, B & C 1-to-3 days per week
- Take at least 1 day off between workouts if doing more than once a week.
- Stick with the SAME Exercise from Group A, B & C throughout phase 1.
- It doesn't matter how many sets it takes you to do all 60 reps but…
Move on to phase 2 when you can do all 60 reps in less than 5 sets.
- You don't have to be able to do 60 reps in less than 5 sets in Groups A, B & C before going to phase 2.
- You can go to phase 2 doing just Groups A, B or C while staying in phase 1 with the other groups still attempting to do 60 reps in less than 5 sets.
If you can't do ONE push-up, pull-up, dip or handstand push-up in good form then…
- How to get strong enough to do pull-ups
- How to get strong enough to do dips
- How to get strong enough to do push-ups
- How to get strong enough to do handstand push-ups
Group A
Build Muscle In Chest, Shoulders & Triceps
Click Pics for Exercise Tips
Push-ups
Dips
Handstand Push-upsIf you choose Handstand Push-ups: Work your way up to the point where your head can touch the floor before counting it towards your 60 reps.
Group B
Build Muscle In Back & Biceps
Click Pics for Exercise Tips
Chin-ups
Parallel Pull-ups
Pull-upsGroup C
Build Muscle In Your Legs
Click Pics for Exercise Tips
Pistol Squat
Bulgarian SquatPhase 2: Add Resistance
Do 3-to-6 sets of 5-to-15 reps of the same exercise you did in Phase One from Groups A, B & C 1-to-2 days per week but…
ADD Enough Resistance where you can ONLY Do 5-to-15 reps per set.
- If you do more than 15 reps on a set then you are not using enough resistance.
- If you do more than 15 reps then count it as a warm-up and not an actual working set.
- If you have a hard time getting 5 reps then you need to use less resistance.
10 ways to add more resistance
- Use a weight vest or a book bag filled with weights or heavy items.
- Use Chains (watch example) or resistance bands (watch example)
- Use a Dip Belt or Squat Belt and attach resistance to it if doing chin-ups, pull-ups or dips.
- Use a Sandbag, milk jug or Water Jug and fill it with water, sand or rocks while finding a way to safely attach it to you with carabineers, rope and/or gorilla Tape when doing push-ups, dips, handstand push-ups or chin-ups.
- Use animals, babies, children, teenagers or adults for resistance (see pic above)
- If you did push-ups for phase 1 you can simply add more resistance by switching to dips or handstand push-ups
- If you did chin-ups for phase one then switch to parallel or regular pull-ups
- If you did Bulgarian squats for phase 1 then switch to pistol squats
- For handstand push-ups you can increase your range of motion to add more resistance.
- Be creative! Believe it or not but the biggest challenge for you is to keep finding ways to add enough resistance to only allow you to do 5-to-15 reps per set.
Keep a Workout Log
Keep track of how many reps, sets and how much resistance (or weight) you used & try to do more reps (up to 15), more sets (up to 6) and/or use more resistance each workout or even each set.
Use 1 of these workout logs…- JeFIT - Workout,Fitness,GymLog (android app)
Why more resistance & not just more reps with my bodyweight?
Because you can only get but so strong using your own bodyweight for resistance and The stronger your muscles are = the bigger they'll get as you start to add more resistance to the exercises from Groups A, B & C
Look at this, watch this and/or tips 6-thru-10 here to better understand why more resistance = more muscle.
More Exercises to Build Muscle Without Weights
- 7 Tricks To Do More Push Ups
- How to Do Dips for Bigger Arms & Chest
- How To Do Pull-ups to for Bigger Back & Biceps
- Handstand Push-ups for Bigger Shoulders
Getting Bigger Calves Without Weights
Do the workout video above 3-to-4 days per week 1-to-4 times per day to get bigger calves.
More Muscle Building Tips
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- Make Your Muscles Look Bigger Without Lifting Weights
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