As you go about your workout program, one thing that you might wonder about is how to possibly build muscle without weights. Or is it possible in the first place?
Must you lift weights in order to build muscle?
The answer to this largely depends on your current fitness level and just how much muscle you’re looking to build. If you’re relatively new to fitness and don’t have any weight lifting experience behind you, then you’ll very likely find that you get excellent results just with bodyweight movements.
But, if you’ve been lifting weights for quite some time and have a high amount of strength behind you already, then you may find that bodyweight exercises just aren’t challenging enough. You’ll need a greater stimulus in place in order to see ongoing results.
Likewise, if you’re looking to develop very large muscles, this too will likely take you lifting more weights compared to if you were looking to just add a bit of size.
All of this said, let’s look at some of the important points to know about building muscle without weights.
Turn To Challenging Body Weight Exercises
First things first, when it comes to exercise selection, make sure that you are turning to bodyweight exercises that challenge you. For example, if you can perform a regular push-up without any problem, consider doing the push-up on an exercise ball or with one hand.
This will dramatically boost the intensity of it, causing your muscles to have to work that much harder. The more creative you can get with your bodyweight exercises, the better your results will be.
Consider Using Resistance Bands
Next, you should also consider utilizing resistance bands as well. These are not a form of weight, but are a form of resistance, so can help to apply that overloading stimulus that helps generate more lean muscle mass tissue.
You can purchase resistance bands in a number of different resistance levels and can perform almost any regular strength training movement with them. These make for a great way to challenge your body without lifting weights.
Utilize Higher Rep, Shorter Rest Protocols
Finally, the last thing that you should be taking into account is utilizing a higher rep, shorter rest protocol. This will be important because it will be one way that you can apply that overloading stimulus that you need to be.
In order for the muscles to build themselves back up stronger and larger than they were before, you have to give them a reason for doing so.
Using shorter rest periods, so you’ll force them to work harder in less time, will help to do just that. Likewise, taking the rep range higher will cause them to develop a higher overall level of fatigue, improving their conditioning level as well.
So there you have a few tips to remember to build muscle without weights. It is possible if you approach it from the right angle and make sure that you are also eating a diet that provides a surplus of calories.