How To Build Muscle Without Weights

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How To Build Muscle Without Weights

By Vince Del Monte

Following the perfect mass building plan – right down to the last detail – is obviously the quickest way to building the kind of mass you’re looking for.  But life isn’t perfect, and neither are you.  That’s where equipment free training comes in handy.

In this article you’re going to learn how to build muscle without weights.

No matter where you are in life, chances are things are going to get in the way of your perfect plan.  Whether it’s business travel, a hectic week at work, exams or some other extraordinary circumstance, you’re going to have to deal with the unexpected.

Instead of throwing in the towel and HOPING that things will get back to normal soon, have a back-up plan!

One of the ways to build muscle without weights is to keep the muscles under enough tension for a certain amount of time – also called TUT (Time Under Tension).  Generally, somewhere between 30 to 75 seconds seems to be best for growth.

But the time isn’t all that counts.  We also have to put enough tension on the muscle, and that isn’t always the easiest thing to do with without equipment.  But there are some great tricks you can use.

The workout I’ve put together for you is a great example.  It uses static holds to put you smack dab in muscle growth zone.  I’ve also organized the exercises in a staggered fashion so that the workout can be done quickly and slots perfectly into a busy schedule.

We’ll be using two basic exercises you should already be familiar with – the push up and the inverted horizontal row.  My good friend Adam Steer, creator of the best bodyweight workouts I know,  uses his kid’s swingset for the rows – just grab onto the swing like you would a bar at the gym – but anything you can grab onto from below will do.

For each exercise, we’ll be performing static holds in three different positions.  And we’ll stagger the sets between the two exercises to give us enough recovery, make the workout time-efficient, and maximize that lactic acid zone where the all important growth hormone boost lives.

Here’s what it looks like:

Staggered Set 1

1A  Static push up hold – Upper arms parallel to ground – 40 sec

Rest 40 sec

1B  Static inverted horizontal row – To chest – 40 sec

Rest 40 sec and repeat for a total of 3 times

Staggered Set 2

2A  Static push up hold – Extend half-way – 40 sec

Rest 40 sec

2B  Static inverted horizontal row – Extend half-way – 40 sec

Rest 40 sec and repeat for a total of 3 times

Staggered Set 3

3A  Static push up hold – Extend three quarters – 40 sec

Rest 40 sec

3B  Static inverted horizontal row – Extend three quarters – 40 sec

Rest 40 sec and repeat for a total of 3 times

Example of a Static Push Up Hold.

Once you try it, you’ll understand why we start with the toughest hold on the first staggered set.  If you aren’t shaking a bit during the static holds by the end, congratulations, you have great relative strength!

I hope you give this a try next time you are in a pinch and need a back up plan.  You can apply the same principle to equipment free lower body exercises to keep you moving towards your goal even when you can’t get to the gym.

Adam offers more full bodyweight workout plans to build muscle without weights at Bodyweight ExerciseRevolution.com. He’s also the co-author of the popular Bodyweight Exercise Revolution program which features an entire chapter devoted to using bodyweight exercise for muscle gain.

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Vince Del Monte