To make your muscles look bigger without lifting weights,

muscles look bigger no weights

You need to find ways to force more water & other stuff into your muscles to "pump them up" making them look bigger just like you'd blow up a deflated balloon by filling it up with water so obviously you need to…

Drink more water because…

70-to-80% of your muscles are made up of water and when you don't drink enough water or get dehydrated by only 2.9% your muscles will look smaller or flatter like a deflated balloon.

So exactly how much water should you drink?

Water is so important that 2 of the 6 extra tips below to make your muscles look bigger without lifting weights will not work unless you drink enough water.

Bonus: You'll look more ripped when you drink more water because drinking water will actually flush out any excess water weight or bloat that is hiding your muscular definition.

By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.Dr. Howard Flaks, a Bariatric (obesity) specialist in Beverly Hills, California

6 More ways to make your muscles look bigger without lifting weights

1. Carbs

Some of the carbs you eat get stored in your muscles and after water & protein Carbs are the 3rd largest contributor to the size of your muscles plus…

It takes at least 3 grams of water to store each gram of carbs in your muscles so the more carbs stored in your muscles = more water in your muscles making them look bigger than they normally are.

Think about this: The average person stores 400g of carbs in their muscles and if you add the 3 grams of water (400g of carbs + 1200g of water = 1600 grams total) that's over 3½ pounds of muscle mass you can easily build without working out by getting enough carbs in your diet

If you've been on a fat loss diet, low carb diet, eating less than 1g of carbs for each pound you weigh especially while working out then you'll definitely see a big increase in your muscle mass once you start filling your muscles back up with carbs.

2. Creatine

When you fill your muscles up with creatine over a 5-to-7 day loading period or within 2-to-6 weeks of taking 3-to-5 grams of creatine per day You'll easily pack on 5+ pounds of muscle mass because Creatine just like carbs forces your muscles to absorb more water making them swell up like a balloon.

3. Workout Without Weights (Before a Hot Date)

You can instantly make your muscles look bigger without weights by doing high reps of exercises without weights like push-ups, pull-ups or even intervals to increase the blood flow to your muscles to temporarily pump up your muscles to a larger size.

To make your muscles look bigger before a hot date,

Workout to build muscle without weights

4. Posture

Perfect your posture to instantly make your shoulders look wider and chest look bigger.

Along with losing fat an improved posture will create a V-Shape look where you'll create the illusion of a smaller waist & broader shoulders.

5. Tight Shirt

tight shirt to make muscles look bigger

The tighter the shirt = the bigger & more defined our muscles will look but usually only if your bodyfat percentage is less than 15%

If you're overweight the best thing you can do is lose fat to make your muscles look bigger because tight shirts on a body with more than 15% bodyfat will still make the muscles look bigger but the fat will also look fatter as well.

6. Fat Loss

bigger looking muscles after fat loss

When you get rid of the fat that is hiding your muscles you'll look more ripped making your muscles look bigger like the guy pictured above who started at 197 pounds with 16% body fat and then looked much bigger after he lost fat (using the ultimate diet 2.0) to 179 pounds with 7% body fat.

To truly make your muscles look bigger,

Build muscle with or without lifting weights and as your muscles get bigger you'll increase your muscles capacity to store more water, carbs & creatine so once you start drinking enough water along with the other tips on this page you'll further enhance the size of your muscles without lifting any weights.

How to Actually Build Muscle

More Manly Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-40 of 51 Comments

Hey what other supplements are good besides creatine? is whey powder good for post workout?

December 06, 2018

Kyle Michaud

Your muscles aren't that big. Article is true though

January 04, 2015

Riley Johnson

hey whats the best way to look your best... ie (most shredded most jacked) for that same day... for ex...should you not lift weights that same day if you want to look good with your shirt off that same night?? should u lift hard the day before and do just cardio the day of an event? should I not do abs in the same morning, if I want them to look their best that same night? for ex...if I want to go to an event and look my best on Saturday night...what should I do Friday and Saturday to ensure I have the most vascularity, and my best tightest natural size...lemme know thanks great forum!

October 24, 2014

Adrian Bryant

you really need about a week or so to get to your bet but being ripped is 90% low bodyfat and the rest about dropping carbs and then eating more carbs right before event along with manipulating water intake

October 24, 2014


hi. i weight 120 pounds and i wanted to know by doing this for 3 weeks how much can i gain?

November 08, 2014


How do you feel about muscle milk?

October 13, 2014

Adrian Bryant

I like it (the taste) but it's not my first choice for protein

October 14, 2014


Hi adrian, im a 17 year old girl who has trouble gaining weight .i sometimes take.muscle milk but ive heard it isnt so good in the longrun , i took it to increase the mass in my body . Ive heard about creatine and i believe it can work with a.series of workouts,im petite ,slim and lost.weight , i weight about 110 now ,ive also noticed that as ive lost weight i also lost my butt ,and i wanted to know if you coould recommend me some workouts to tone it up and increase it a bit.thanks

June 11, 2014

Adrian Bryant

go here

June 12, 2014


Hey, I have a question. I'm 17, last August I started my bulk. I started at 132 lbs. with about a 10% bf, now I'm 163 lbs. with about a 15-16% bf. I have definatly gained a lot of muscle but my chest and shoulders are kind of bony still. I have been doing a lot of benching and incline benching. I was planning to cut a little bit for summer but I am not satisfied with my chest. Should I try to bulk longer or cut now for summer??? What would be the best way to build my chest and shoulders??? Thanks so much!!!!!!!

February 16, 2014

Adrian Bryant

were you doing dumbbell or barbell bench? dumbbells with a pause at bottom is a lot better

February 17, 2014


yo adrian i'm now 75kg i'm eating a Mass Gainer protein i want to get my weight up to 95__110kg ofc without being a faty :p for sure all what you writed helpd me but thr r few stuffs i would to know about like for example what are the foods that have in Carbs (well atleast the ones with highest % ) and about eggs i heard we should eat only the white of the egg is that right or it's fine if i eat the whole egg ? thank you in advance :)

September 13, 2013

Adrian Bryant

the high carb foods are here but to gain mass without getting fat you need to go here

September 14, 2013


Hi Adrian,

Thanks for writing this article. I've learned some new things. That said, I'm kind of struggling with the water intake suggestion.

I might have misunderstood, but in your first point on water you said,

"so if you weigh 200 pounds you need to drink 200 ounces of water each day to keep your muscles looking big and…"

Well, I don't normally measure in ounces so I searched out the conversion into cups. According to Google Search, 1 US fluid ounce is equivalent to 0.125 US cups. Unless I'm calculating this incorrectly, in your 200lb example, which is perfect because that's basically what I weigh, 200 fluid ounces is equivalent to 25 US cups.

Now, I'm in Canada so I maybe I'm looking at this the wrong way, but is it even possible to drink 25 cups of water per day as a normal lifestyle? I always thought the daily recommendation of water was 8-10 cups a day (which for me is a struggle). Could you please clarify? I would really appreciate it.


August 28, 2013

Adrian Bryant

how much do you weigh? an ounce per pound probably is a lot for most people but you would certainly be okay if you drank 1-to-2 or even 3-to-4 liters of water per day. see #16 here

August 31, 2013

Hi Adrian,

Do the slower digesting carbs like oatmeal give the constant bigger, fuller pumped look or would you recommend times when fast sugars will give the pumped look? I ingest dextrose + whey in the morning, pre and post workout as well as creatine maintenance (5-10 grams)but I do notice days and mornings when I look way smaller. Will oatmeal every hours or so keep the size up?

By the way, so far this is the most useful site I've come across many, many as I'm big on research. Thanks!

July 06, 2013

Adrian Bryant

the kind of carbs doesn't matter as far as you getting a full look. You just need to make sure you are getting enough carbs and protein daily to get and stay full and also...

you're not going to always look perfect at all times of the day as in the mornings your carb stores will be at it's lowest

July 07, 2013


I'm 21 and been lifting for awhile now. I'm 6' 1" and weigh 185lbs. I've been progressing with my workouts and go up in weight. Only problem is, I feel like I'm getting stronger but I am definitely not getting bigger. I bench 3 sets of 215lbs steady, and I am steadily increasing weight and reps. No matter what I do or how much more I bench, my chest does not seem to get bigger. Same with my triceps and biceps. My arms do not seem to be getting bigger either. Would really appreciate some help and advice. Thanks.

May 01, 2013

Adrian Bryant

how many reps are you doing and what is your diet like?

May 01, 2013


As I said I do 3 sets of 215lbs. First 2 sets I manage to push 8, and the last set around 5 or 6. Then I do a couple more sets with lower weight to kill it off and move to dumbbells. Dumbells 3 sets of incline 3 reps of 10 (60lbs 2 reps and 55lbs last rep). Then I finish off on the fly machine and also do cable crossovers. I go to the gym by myself so I have no spotter. If I did I probably would be able to push 1 or 2 more reps per set.
To be honest my diet is probably not the best thing in the world. I eat what comes to me and eat everything. I do eat a lot though.

May 02, 2013


You should watch some videos of Elliott Hulse on youtube and see what he has to say about some of your workout questions, he's very knowledgeable about workouts and the way the body reacts to lifting weights. But getting stronger and getting bigger are not one and the same. People who are training for strongman competitions who need to lift heavy are doing exercises to increase their strength, ie: lifting as heavy as they can for shorter repetitions. But bodybuilders who need to look big and muscular do exercises like drop sets and supersets. The key to gaining a bulky look is putting your muscles into time under tension. But I do both at the gym atm. Heavy lifting 65% of my workout then end my session with drop sets and anything to keep tension onto my bicep/triceps.

May 02, 2013


Thanks for the info. Would it be too much to ask for your routine for both chest and arms? Including the weight you use, so I can estimate the amount of weight I should decrease to, to get that bulky look. Would really appreciate it.
And what would your say be about supplements? I take 5g of creatine before my workout, and then 5g of creatine mixed with 25g protien powder after the workout. I only take supplements days I go to the gym.

May 03, 2013

Adrian Bryant

you can't use the same weight someone else uses and expect to get the same results. you need to get stronger each workout in a way that is relative to you but...

see this for supplements and this for better chest and arms

May 04, 2013


hi adrian,
i am completing 16
and i am going to gym but my
father is saying that i should
not lift weights but do aerobics
.is it correct can i build good
arms without lifting weights

March 28, 2013


hello i m 15, trying to gain muscle mass. should i lift heavy or light weights? can u send me workout plan for big arms?

August 19, 2012


less weight more reps

February 27, 2013


I have had two children and my weight has been up and down for three yrs!! Im now 132lbs but I have a stomach!! Please would really appreiate any help..Thanks.

August 16, 2012


HI i just want to know which supplement to take for muscle building and i am 21 yrs old and weight is 75kg. i wish my body should be like a modeling body not so big perfect in size.. can u suggest me wat kind to take and how to take

August 11, 2012

Jesse P

Hi Adrian I'm trying to lose some more weight and gain a lot more muscle. When I was going through high school I almost weighed 300 pounds but I have lost 80 to 90 pounds and ever since I have been trying to gain muscle to replace the fat that I used to have is there anything I can eat drink or take that will help me with some massive muscle gain.

July 09, 2012

kim john gazmin

hi I'm kim I'm a skinny guy i wan't to build some muscle in my body what should I do,what food and vitamins should I take to help my body to gain some mass please help me

June 26, 2012


hi adrian,
well its been 3 months im lefting weight. im doing hip thrust can do 205pounds for 4 reps but i cant squeeze my butt because at the end of my repsi got tired i do 135pound for 10 reps 180pounds for 8 185 for 6 and 205 pound for 4 reps. i just want to know if im doing good ill try to increase the weight like u said.i used to weight 111 now im 115 pounds and i eat 5 small meals rich with carbs and proteine and i try to drink at less 4 cups of water everyday. i just want to know what do u think about my routine? thx a lot

June 21, 2012

John Bean

You require much more water every day!!! you should be drinking at least 8 cups, and with your routine probably 14-16 cups per day based on your weight. If you up your water intake you should see a significant performance increase and feel a lot healthier as well. Regardless of whatever else you are drinking double your water intake and see how that effects your performance.....

....sorry to step on your page Adrian, I'm sure you will agree,

Feel free to contact me anytime for health and wellness questions

John Bean
Health and Fitness Expert

November 17, 2013


well who ever came up with that idea is cool because i got 25% of whatever that whole thing i read just said.

May 20, 2012


Hello if I take L-ArRGININE it is good for body or notI

May 17, 2012

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