Tuesday, January 4, 2011

Muscle Workouts Without Weights

Muscle workouts without weights may not be the most efficient way of building muscle but it can be accomplished with a good plan. Trainees have various reasons not training with weights. Some believe weight training can make them too bulky. Other may travel a lot and do not have access to a gym and are limited to working out in their hotel room.

In order for your muscles to grow, certain things need to be in place. It doesn't matter if you're performing muscle workouts without weights or attend a gym. Muscles would prefer to remain the same size and will do so unless they are stimulated with resistance exercise. This stimulation gives your muscles a reason to get larger. In order for them to continue to grow, you must place more demands on your muscles than the previous training session. This is progressive overload. If you bench press 225 one week, you should strive to press 230 or more the next.

Obviously, you can't add weight to each workout if you are not using weights. The good news is you can progress in other ways. Each session you can add reps, add sets, decrease the rest time between sets, or make an existing exercise more difficult. As long as you are measuring progression in any area, you will be able to build muscle in the shortest amount of time.

The most efficient way to build muscle is to hit all the major body parts. Your routine should work the muscles of the legs, back, and chest. These body parts have the most muscle. You can hit the arms, abs, and calves but the emphasis should be on the three big body parts.

Some great exercises for muscle workouts without weights are pushups, pushups with feet elevated on a chair, dips, pull ups, bodyweight squats, walking lunges, calf raises, sit ups, crunches, and leg lifts. Your triceps are hit indirectly with the pushups and dips; and your biceps are hit indirectly with pull ups.

If you get to a point where bodyweight exercises are not stimulating your muscles enough but you are not ready to hit they weights, you can add resistance in other ways. Fitness bands can add resistance to any exercise. You can get these at most sporting good stores. Using sandbags are great for adding resistance. You can get a great workout by using sandbags exclusively. Purchase bags in 25 lb and 50 lb increments and add them to a larger bag to vary your weight.

You can get great muscle workouts without weights. By using a sound programming that addresses progression, you can add muscle without stepping into a gym.

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