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…

Group A

Build Muscle In Chest, Shoulders & Triceps

Click Pics for Exercise Tips

If 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

Group C

Build Muscle In Your Legs

Click Pics for Exercise Tips

Phase 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

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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