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…- NowLoss.com workout log (printable)
- My Workout Journal (android app)
- 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
- Increase Your Testosterone Naturally by 250%
- Make Your Muscles Look Bigger Without Lifting Weights
- the Top 7 Muscle Building Supplements
- How to Create a Home Gym
More Manly Tips
NowLoss.com Created by Adrian Bryant
Hi Adrian, I’ve been doing this workout for few months and gained 10 kg from last year so thank you.
I shared this plan with someone and he told me that it’s not doing enough work and focusing only one muscle group every workout is more effective.
I would be glad to hear what you think about that, thanks.
July 25, 2018
read this here and you'll see getting muscle or gaining muscle mass is ONLY about getting stronger and getting enough protein.
If you are still progressing then it does not matter how many exercises you do UNLESSS you need to do more in order to get stronger
July 25, 2018
Hey Adrian,
I’m 19, quite skinny, height 179cm and I weigh around 55kg. ( a bit underweight )
I was wondering if the rest day between workouts is necessary even after doing many weeks of the program or you can start replacing them with workouts after a while ? Before seeing this awesome workout plan online I was doing push-ups and crunches and adding 10 of each to both each day but taking no rest days but I don’t know if that was a wrong idea.
May 21, 2018
After I done 3 exercise and successfully added more weight every few time is it time to start trying the other exercises.
I should stick for the same exercises for how long? Isn’t changing the exercises helps to build more parts of the body??
Thanks.
January 26, 2018
usually every 4-6 weeks you may have to change but what 3 exercises are you doing
January 26, 2018
Guys I am 18 years old and wanted to build a muscular body.please help me.
August 27, 2017
hey, I'm 18, i don't have the access to whey protein, also, meat is not part of my diet, how can i get protein at a low cost, as I'm a student? Also, I'm 6'1 140pounds, i seek to put on and additional 20 pounds of muscle in 3 months, can i have a personal routine planned which will help me in full to fulfill that goal? thank you in advance
November 05, 2017
hi, may i know any replacement for phase 1 group b example chin up? because i have no pull up bar and any equipment.
March 30, 2017
I'm not. And I was wondering if there is another exercise to replace those?
June 01, 2017
I've found great handbook on Unflexal page. Good solutions for everyone I think
January 31, 2017
Hey Adrian. Should I choose only one exercise of Group A and keep on doing it until I can reach 100 reps in less than 10 sets? I was thinking of doing pushups, bench dips and handstand pushups in 3 non consecutive days every week. Can I move to phase 2 in one exercise from A and stay in phase 1 for the other (I can manage to do 100 pushups in 6 sets but struggling to do one handstand pushup...). Thanks Boss.
June 07, 2015
I like the look of the workout. Im 5'9 150lbs. Im thinking about doing GOMAD with this workout. I want to gain about thirty lbs and i have three years to do it. But i want to be strong and look good. Alot of people say drinking that milk will just make you strong and fat. Whats your advice?
December 17, 2014
Also im doing the no weights but i have pull up bar and dip bar. And i would say my metabolism is average but it seems like i lose all the weight i gained at the end of the day when i wake up the next morning. It doesnt make sense.
December 17, 2014
simply follow this diet here the goal is to gain muscle mass and not get fat
December 17, 2014
I'm 17 5ft 3 110 pounds trying to gain weight and muscle. Don't have access to gym. Please help me with workout and diet?
December 02, 2014
Hi Adrian. i wanted to know if i can get big by eating protein once a day and then just carbs.
thanks.
November 09, 2014
maybe not once a day but you need to eat enough protein which will more than likely take more than 1 meal
November 09, 2014
Hey Adrian,
I am 6 foot 4 155 pounds, between eating 3000 calories a day and doing this workout as listed (I do not have access to weights very often), do you think I can expect to put on 10-15 pounds?
October 28, 2014
Also, I am 21 years old...very fast metabolism, basketball player, very active...
Thanks again man
October 28, 2014
Yo Adrian, I'm 6'9 160 lbs. Very tone and cut, wanting to put on weight, what's the best diet plan for me and the cheapest route to take for it as well? If all you're going to say is "eat more meats and ect" so help me! lol. And is this workout plan savvy for someone like me to build mass?
October 13, 2014
Hi Adrian,
I am a 50 yr old extreme ectomorph (6'5" and 180 lbs) . My back is a little dodgy and prone to becoming quite sore. I have lifted weights for nearly three decades and have weighed as much as 215lb. At this point in my life...I would like to stay fit and muscular without so much soreness from back aches etc. Does this type of workout fit that goal? DO you have any suggestions for me to put on say 10 healthy pounds without high risk exercises such as power cleans and squats?
Thanks!
Zach
October 10, 2014
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
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
no specfic time period and recovery time is different for everyone depending on fitness level
June 22, 2014
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
since its my first time with weitghs its a lot for me about 6.5 kg which is 14.33 pounds
February 04, 2014
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
you can do 1arm clean and presses but it would be way too light to gie you any results
February 05, 2014