How can build muscle without weights

Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your forearm creates a degree angle. Using your triceps lift yourself back to the starting position. How to do it: Start in a plank position with you forearms shoulder-width apart. Plant your palms on the floor and extend your body upwards, ensuring your torso remains straight throughout. Lower your body slowly to the starting position and repeat.

Reps: Sets: 3, Rest : 60secs. We tapped up personal trainer and model Alex Crockford to draw you a personal blueprint to getting stacked down below. How to do it: Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor.

Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg. Reps: 12 each leg Sets: 3 Rest: 30 secs. How to do it: Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position.

Keep your head up and back straight throughout the move. Reps: 12 Sets: 3 Rest: No rest, go straight to exercise 2b. How to do it: Stand straight with your arms across your chest and your feet shoulder-width apart. Lower yourself into a squat position until your thighs are parallel to the floor. Push up explosively from your feet keeping your arms folded as you jump up. Immediately jump again when you return to the squat position.

Reps: 12 Sets: 3 Rest: 60secs. How to do it: Stand facing away from bench or a chair with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor.

Push up through your front foot to return to the start position. Reps: 12 each leg Sets: 3 Rest: 60secs. Alex says: "Use a platform such a chair, bed, sofa or a stool, but make sure it is secure and safe. How to do it: Place a bench or a box in front of you and step onto it with one foot. As you plant your foot, drive with your other foot bringing your knee up as high as you can.

Lower it back down and step back onto the floor. Repeat on the other side. Follow her on Instagram. It starts with a cardio warmup followed by three sets of strength exercises for a…. Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. To get the arms of your dreams, neither memberships or weights are necessary! Here are 8 exercises, with pictures, to get killer biceps, triceps…. You could be feeling tired in the morning for any number of reasons, from not getting enough sleep to dehydration.

Here are 13 ways to get your energy…. Want a cup of vitamin coffee? Instead of turning to coffee pods, learn how to make it yourself by adding one of these six healthy ingredients. Many people wonder whether it's OK to work out while they're sick.

Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. Share on Pinterest We include products we think are useful for our readers. The warmup. Combine 5—6 of these exercises to make one challenging routine:. How long should you do this routine for? Share on Pinterest. Read this next. Use your full extension while performing dips.

If you face any kind of trouble performing a dip you can take someone's help who can hold your legs. Pull-ups are considered as the best among upper body exercises. It covers all upper body muscles like back, arms, chest, and shoulders. If you can't do upright pull-ups at the beginning you can go with flat pullups then go to advance level when you get sturdier.

You can also consider Chin-ups as they are best for gaining biceps and Build muscles fast at home. Squats are the real master of all exercises if you want to increase your portion muscular body. This exercise hits your legs and your back. It also helps by working in the core, this exercise works seamlessly in building your thighs and ensures that your lower back becomes stronger. Best way to gain muscle without weights and increase your body mass, at last, you need to continuously challenge your muscles by doing increasingly tough bodyweight exercises — just like you uses heavier weights in the gym.

You can use advanced bodyweight exercises such as the one-armed push-up, pistol squat, one-armed chin-up, plank, l-sit and some front levers that lets you continuously challenged. These advanced bodyweight exercises require high body tension that leads to massive strength gains. Do you know our body does not want to gain or develop muscle? Yes, the muscles increase the metabolism and reduce the storage of fat in our body and it goes beside the natural function of the body. Our body does everything to stop the growth of the muscles.

You must follow each of the steps below to succeed in the game of best way to gain muscle:. You are not supposed to assume a few pushups and squats will make any difference in your body. Then do more repetitions after each workout. Most of us want to achieve results in no time and hence they start working like monster 7 days a week.

But our muscles need proper rest to recover and grow. Our Muscles gets torn when they are stressed. These torn repair when we take rest, so you are recommended to do workout only 5 days a week. You can't get muscles fast if your diet is not good for growing muscles, You need to eat fresh foods and ingest more calories, you can eat up to to calories each day or more according to your physique needs. Take More Proteins: Proteins are the main source of building muscles in our body when we take proteins, they're melted down into the amino acids and amino acids acts like the building chunks in the muscles — they heal the torn muscles and restore cells in our body.

You should take protein in each meal and remember that if you eat for more than 15 hours without protein, you may lose muscle.