is a blog that was setup by Greg Rouse (a former college profressor of Physical Education, football player, coach, and health club owner) as FREE resource to share the training methods that build muscle fast.

Saturday, March 3, 2012

Building Muscle Without Weights Is Something You Can Do At Home

By Russell Strider

Even though by far the most efficient method to get stronger and bigger muscles will be to lift weights, certain people prefer building muscle without weights. Not surprisingly, there are some people who do not have the time and resources to lift weights and so they use body weight exercises as a substitute. Other people utilize these exercises as a method to keep the muscles they currently have, or even to add more variety to their workout program.

Regardless of what your reasons may be, it's very important to discover the most effective way to build muscles without using weights. The good news is, there are many ways you could increase muscle mass by using simple exercises requiring no weights. It's remarkable how a very carefully designed workout program can get you a muscular physique without the need of lifting metal. However, if you don't follow a strict regimen or you don't continuously push yourself to the limit, your progress is going to remain stagnant. So basically if you'd like your workouts to be productive, you should consistently move on to more challenging body weight exercises (as an example, stepping up from standard push ups to clap push ups) or increase the intensity of your exercise.

Among the major advantages of building muscle without weights is that the body weight techniques generally work out several muscle groups simultaneously. This can be great for individuals who need a full body workout.

Here are five of the very best strategies for building muscle without weights. The directions below should help you perform these exercises with correct form. Bear in mind, when you conduct these methods correctly and with no cheating, you should see amazing results.

1. Push ups (Clap your hands)

A "clap your hands" push up is a slightly more advanced technique in comparison to the regular push up. In essence, you raise the upper body off the floor quickly enough so that you have the time to clap your hands between each rep. These kinds of push ups are particularly good because they build explosive strength without slowing or damaging your muscles.

2. Abdominal Crunches

If you are searching for the perfect workout technique to enhance your upper abs, then crunches are exactly what you should use. To accomplish this method, lie on the floor with both feet on the floor and your knees bent. Position your hands behind your head. Bring up your chest slightly upwards to ensure that you feel your abdominal muscles contract, then go back to your initial position and repeat.

3. Chin ups

If you'd like to acquire serious power and body strength, you should do chin ups. It's the ideal body weight exercise to enhance the bicep and back muscles. To do them, grip a thick bar using an underhand grip and allow your body to hang free. Then pull yourself up just as quickly as you are able. When on top, slowly lower yourself down and then repeat. Gradually lowering yourself helps to build muscles faster.

4. Squats

Squats work the legs, hamstrings, and quadriceps. To do squats, stand up straight with hands behind your head, then bend the knees to around 90 degrees. Return to a standing position and repeat.

5. Jumping Squats

Jumping squats are actually much more advanced and are recommended for people who are currently in great shape. Crouch down with one foot in front of the other one, then spring up in the air as high as you can and land with your other foot in front. Allow yourself to fall back into the initial crouching position, then immediately jump back up.

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