How to Build Muscle Without Weights
As more people move their workouts to home gyms, they often wonder if you can actually build muscle without weights. Since it could get quite expensive to start purchasing a number of different pieces of home gym equipment, does this really mean you won’t be able to get the body you’re after?
When it comes to being able to build muscle without weights, there are a few important adjustments that you will have to make to your program to see success. If you do take the time to make these though then you shouldn’t have any issues getting some good results.
Let’s briefly talk about how to build muscle without weights.
Find Some Form of Resistance
The very first thing that you should do is decide what type of resistance you will use. Ideally you do want to have some form of resistance working against the muscle tissues but this doesn’t always have to be weight resistance.
For example, one type of resistance that’s becoming very popular with many people is resistance tubing bands. These allow you to perform many of the same exercises you would with traditional dumbbells but are more cost effective and can easily be stored in any drawer or small box.
Resistance tubes can also be used right in the comfort of your own living room so they really are perfect for anyone who wants to get in a hard workout.
If you decide not to use resistance tubes, bodyweight resistance (through bodyweight exercises) can also work so that’s typically your next best option.
If you’d like more than that, then you’ll have to look into simple objects that do tend to be heavier that you have at home. Examples would include milk jugs filled with water or sand or else bags of sugar (tightly sealed, of course).
Increase The Reps
Once you’ve chosen which form of resistance to use, then it comes time to determine the number of reps to use. If you want to build muscle without weights, be prepared to work in the slightly higher rep range as that will help to overload the muscles better so you can see some solid muscle growth.
While low rep training is great for strength gains, you simply won’t be able to generate the resistance necessary without weights to necessitate that low-rep training.
Instead aim for 15-20 reps per session. That will get you far better results.
Reduce the Rest Period
Finally, the last thing to know if you’re going to work towards building muscle without weights is that you will also have to decrease the amount of rest you’re taking between sets. Again, this further helps to up the overall stimulus on the muscle tissues so they can be forced to grow better.
If you’re taking too long between sets you’re going to decrease the overall intensity of the session and this will quickly mean slowed progress with your muscle building.
So be sure that you keep these factors in mind. If you want to build muscle without weights, it simply comes down to figuring out how you are going to challenge your muscles with each and every workout you do. When you can do that, you will see progress.