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If you're someone who wants to pack on the muscle mass but doesn't have a gym membership, not to worry. If you set up your program properly, it's still perfectly possible to build muscle without weights. Those who don't understand how to properly structure a workout program though without the use of equipment will likely falter in their results, so be sure you consider a few of the simple techniques that will help push your results that much higher. When you design your program to push the muscle tissues as hard as possible and get those muscles working incredibly hard throughout the workout, you can still provide that overloading stress that is imperative to seeing lean muscle mass gains. Let's go over a few of the main things that you should know to build muscle without weights. Utilize The Top Bodyweight Exercises The very first thing that you must make sure you're doing properly if you want to build muscle without weights is to ensure that you're using the top exercises to do so. Bodyweight exercises can still be challenging when performed properly and some of the top options to include are push-ups, decline push-ups, chest dips, pull-ups, reverse grip pull-ups, bodyweight squats, bodyweight lunges, and step-ups. Each of these will target a different area of the body and will help to work all the main muscle groups just like a full body workout in the gym would. Many of these exercises are also quite challenging to most individuals or if they aren't, there's an advanced version that can be performed that will be. Decrease Your Rest Periods Second on the list of things that you can do to build muscle without weights is to make sure that you keep your rest periods low. Since you aren't lifting heavy weights like you would in the gym, there's no need to for two to three minute rest periods. Instead, keep them short and snappy. Try to take no more than 30-45 seconds between each exercise that you do so you can keep the intensity high and fully challenge those muscle fibers.
Add Supersets Third, another quick and simple way to get more from your workout that's going to help you build muscle without weights is to utilize supersets. This will be where you pair two exercises back to back with no rest in between. So for instance you might get down and do 20 push-ups and then immediately after that go and do 20 pull-ups. You can be guaranteed after doing this that you'll really be feeling it and will have taken a big step forward to building muscle in the upper body. If you like, also consider pairing upper body exercises with lower body exercises to further reduce back on the amount of rest that will be necessary. Fuel The Body Finally, the last thing that must be done if you want to build muscle without weights is to make sure you're eating for muscle building. Some people think that since they're not in the gym they aren't burning as many calories as they otherwise would be and hold back on their food intake because of this. Remember, you'll still require that surplus of calories to generate more lean muscle mass so if you're not eating enough, this is most certainly going to hold you back. Aim for 300-500 calories above maintenance and you should be on your way to results.
So keep these quick tips in mind so that you can build muscle without weights right in the comfort of your own home. For more help with this goal, please see the workouts on my site geared towards helping you build muscle.
Article Source: http://EzineArticles.com/?expert=Vince_DelMonte
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