How to Build Lean Muscle Without Weights
If you want to build muscle, you need to exercise. Contrary to popular belief though, you can build lean muscle without weights. Using your own body's weight is one of the best ways to pack on lean muscle. In addition to helping you build lean muscle, exercise has tons of benefits. Some of these benefits, according to The Mayo Clinic, are improving your mood, combating chronic disease and helping you manage your weight. To build lean muscle without weights, do a total body workout three times per week consisting of two to three sets of 10 repetitions of each the following exercises: push-ups, pull-ups, squats, lunges, rows and planks.
Instructions
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Do push-ups, which build muscles in your chest, arms, shoulders and core. To do a push-up, get into a position where you're resting your weight on your hands and toes. Keep your back straight, and lower your chest down until it touches the ground. Explosively raise your body back up to the top. Do two to three sets of 10 push-ups.
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Do pull-ups, which build muscles in your back, biceps and core. To do a pull-up, grab a pull-up bar with an overhand grip. Pull your body up until your chin is even with the bar. Slowly lower yourself back down, and repeat. Do two to three sets of as many pull-ups as you can. If you're first starting out, you can put a chair under your feet to assist you.
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Do squats. This is one of the best total body exercises and works muscles in your legs, back, shoulders and core. To do a squat, place your hands behind your head or straight out in front of you. Keep your back as straight as possible, and squat down to the floor using your legs. Once your thighs are parallel to the floor, raise your body back to the top.
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Do lunges, which build muscles in your legs. To do a lunge, stand straight with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the ground. Return to the starting position, then repeat the movement with your left leg. Do two to three sets of 10 repetitions.
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Do rows, which work your back and biceps muscles. To do a row, stand up straight and loop a resistance band around a sturdy pole. Grasp the handles of the resistance band, and step backwards until the bands are taut. Pull the handles toward your chest, and squeeze your back muscles. Return to the starting position, and repeat the movement for two to three sets of 10 repetitions.
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Finish your bodyweight workout with planks, which work the core muscles of your abdominals and back. To do a plank, get into a pushup position but rest your weight on your forearms. Keep your back straight, and hold the position for as long as possible.
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References
Resources
- Photo Credit push ups image by Steve Lovegrove from Fotolia.com
