Can I Build Muscle Mass Without Weights?

May 15 2014

Can I Build Muscle Mass Without Weights?

This is a question that’s often brought up by men and women who wish to bulk up with greater muscle mass. If you don’t have access to a nearby gym facility, you might be wondering whether or not it’s possible to build muscle without the use of weights. It’s not secret that weights contribute to the breakdown of muscle fibers, which in turn promotes greater mass, but can you reap these same results without the use of weights?

Building Muscle Without Weights Is Possible

The short answer is yes, you can build muscle without weights. It may take a little bit longer to achieve the same results, but you can effectively build muscle in every region of your body without lifting a single weight.

If you’re still scratching your heard trying to grasp the notion of building muscle mass without weights, let me explain how it works: basically, you’ll substitute your body’s own weight for free weights. There are dozens of powerful strength-training exercises that rely on nothing more than the body’s own weight, and incorporating some of these into your workout routine will set you on the right track to greater muscle mass.

Muscle-Building Workouts Without Weights:

• Front planks
• Side planks
• Pull-ups
• Chin-ups
• Pushups
• Tricep dips
• Calf raises
• Leg lifts
• Bicycle crunches
• Deadlifts
• Squats
• Lunges

Building Muscle Without Weights: Getting Started

After scanning over the list of a dozen or so weight-free muscle-building exercises, you might feel a little lost. So, where should you begin your new workout routine?

A proper fitness regimen begins with planning. All forms of strength training — whether they are weighted and weight-less — should have a minimum of 48 hours downtime for recovery; therefore, if you plan to tackle all of your major muscle groups in single day, you must wait 2 full days before working out again. If you’re only going to target your upper body, however, you can work on your lower body the following day and go back to your upper body on day 3.

Dedication and persistence are critical to a successful workout regimen. Don’t get discouraged if you aren’t seeing immediate results, as it may  take several months before you can see a noticeable change. However, with dedication and persistence you’ll eventually see the changes in your body you had originally hoped for.

Pushup photo courtesy of Hector Alejandro via Flickr Creative Commons.