Muscle Building Without Weights

A useful guide on "Muscle Building Without Weights".

Is it possible to increase muscle mass without lifting weights? The answer is “Yes.” There are methods and workout regimens that can build muscles without necessarily using any bodybuilding equipment. These are designed to help people become buffed without necessarily having to go to the gym or purchase equipment, especially for those who are just getting started with this endeavor.

Upper Body Exercises to Build Muscles

There are many muscles in the upper body that need to be toned. Begin by using dip exercises to target the triceps. Position the body in between two chairs and place the arms on top of these chairs. Dip the buttocks as close as possible to the floor and repeat several times. Remember to squeeze the tricep during this exercise.

In building the abs, crunches always do the trick. Lying with the back to the floor, arms crossed in the chest, and legs bent, perform a crunch exercise with focus on the abs during each movement.

Pushups and pull-ups are also great in toning upper body muscles. Two sets of 15 reps for each exercise will develop the muscles when done consistently. For those who travel often, it is possible to purchase extendable pull up bars which can easily fit in the luggage.

Lower Body Exercises to Build Muscles

Two kinds of exercises work best to build the lower body muscles. These are the lunges and squats. Lunges target the thigh muscles, and performed initially by standing with both feet together. Make a step forward and lower the upper body in a lunge position, then push back up to the starting position, exerting most of the effort on the heel. Squats target the quads, hamstrings, and calves. Stand with both feet wide apart, with the upper body straight at all times. Push the body down slowly, putting effort on the legs, and thereafter, go back up in a slow motion as well. Do four sets of 12 repetitions for each exercise per session.

Diet to Build Muscles

In order to build more muscle mass, maintaining a high protein-rich diet will help on top of exercise regimens. Protein is essential in building and protecting muscles, as well as burning fat. Lean meat such as chicken, turkey, fish, and beef are excellent sources of protein, along with whole eggs, milk, and soya. To find out how much protein is needed, the formula is to multiply lean mass weight in kilograms by 2.75. For example, if the lean mass weight is 70 kilograms, multiplied by 2.75, the high protein diet requirement is 192.5 grams.

Use of Protein Supplements

In addition to exercising and eating protein-rich food, there are other ways to boost protein levels in the body in order to build muscles. Protein shakes can add 200 to 300 grams of protein day. The most popular shakes are 100% Casein Protein and Bio-Pro Blend, both of which are slow-digesting and extended release protein powders to ensure full absorption in the body. The use of whey protein is useful when the body required a quick release protein after a workout. Additionally, there are protein whey capsules that also increase muscle mass such as Ultimate Nutrition Amino Gold Caps. Lastly, protein bars such as Promax Bars are something bodybuilders never run out of.