There are certain body-weight workouts that can help you gain muscle mass, you just need a nudge in the right direction.
“As you master your own weight, you will not only look better, you will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as you perform tasks with your body,” say folks over at Ideafit.com.
In that name, here’s how to build muscle mass without weights in 5 easy steps.
Step 1: Perform Pushup Variations
Pushups are perfect for building muscle strength in your chest, shoulders and triceps. Pushup variations include:
- regular pushups
- pushups with your feet elevated
- triceps and shoulder pushups
Step 2: Perform Pullups
Pullups are excellent for building back, forearms and biceps muscles. Using the full range of motion on this exercise will help you increase the amount of muscle being used and strengthened.
Check out our pullup workout HERE!
Step 3: Perform Dips
For this dip exercise you will need: a dip bar or two chairs.
Dips are useful and effective when it comes to building muscle because you lift your entire body weight.
Check out the How To Do Dips – Chest & Triceps Exercise below:
Step 4: Multiple Body-Weight Squat Variations
Multiple body-weight squat variations will do wonders for your
- and hamstrings.
Start with the regular squats, and once you are able to do 25 consecutive reps, move onto the one-legged squat.
According to Ideafit.com: “The squat is among the most effective lower-body exercises as it incorporates most of the leg muscles working through the kinetic chain.”
Step 5: Back Extensions
Back extensions are perfect for strengthening and building muscle on your lower back.
See the HOW TO video below:
Once you are able to perform15 consecutive repetitions, move onto to the glute-ham raises. For the abdominals, start with basic crunches then move to twisting crunches.