Build Muscle Without Weight – [The Ultimate Guide & Workouts Tips]

Do you know How To Build Muscle Without Weights?

Some of the gym freaks might not agree with the fact and nod their head in a NO! But the fact is that in order to build muscle mass without weights is actually attainable.

Now many of you might wonder, how is that even possible?

Well, many such exercises promote muscle gains and don’t involve the usage of weights. Surprisingly, you can also do this bodybuilding exercise at home without equipment!

These exercises have enough diversity and results that could satisfy all those fitness freaks out there without boring you with the same routine daily.

When you perform such exercises, not only your upper body but also your lower body will experience better results.

However, just like other workouts, these exercises need a lot of energy which will require you to maintain your calorie levels.

We will not only throw light on How To Build Muscle Without Weights but will also help you count your calories.

30-Day Muscle Building Workout Plan At Home – Diet Changes!

Building muscles is not just about the right exercises, it’s also about the diet and the daily lifestyle routine you follow.

In bodybuilding, the major focus is building tissues, and that’s just not possible if you don’t give your body enough nutrition.

But not all food items serve our purpose and thus it is very important to make adjustments to your diet.

So the first answer to your – “how to gain muscle without weights” is by considering the following changes in your diet!

#1. Stacking Up Your Drawers With Protein

Protein is a muscle-building macronutrient and gives your body essential amino acids, that help rebuild and repair your tissues.

This helps in healing the tissue tear caused during workouts and builds muscles faster and bigger.

But protein intake has to be optimum for it to function this way and thus requires smart work.

Thus, get the bulk of protein by including protein-rich food, like lean meat, fish, or even protein shakes in your diet. There are plenty of protein supplements available on the market that you can go with but the best one can be Crazy Nutrition tri Protein supplement.

It combines the optimum amount of energy and essential nutrients to fuel your workouts. Additionally, Crazy Nutrition Tri Protein results are also impressive.

#2. Eating Proteins At The Right Time

Usually, people believe that eating protein as a pre-workout is an idealistic way to boost muscle building.

The researchers say that the best time to take protein is post-workout as your muscles undergo a lot of tear during workouts.

Thus, post-workout, your muscles need a rapid surge of proteins that can repair them!

Hence, make sure you go for at least 20 grams of protein from a high-quality source like Greek yogurt, 3 eggs, or 2 ounces of lean meat.

However, this doesn’t mean that you should lose out on proteins pre-workout, try eating a protein-rich meal 2 to 3 hours before a workout.

#3. Eat Whole Foods In 90% Of Your Meals

If you really want to build up muscles, go for whole foods because:

• They are unprocessed and unrefined giving you natural nutrients without hampering your health.

Going for natural foods keeps you away from harmful added sugars and chemicals that might interfere with the levels of the amino acid in your body.

Thus, try going for foods like fresh meat, poultry, eggs, vegetables, and fruits.

#4. Eat Enough Calories!

Gaining muscles also require gaining weight which is only possible through a caloric surplus that helps you store proteins as muscle tissues.

Moreover, these calories will fuel your workout sessions helping you carry out those workouts smoothly.

According to researchers, people planning to build muscles must maintain a healthy 2,800 calories per day.

Thus, make sure you go for more calories if you want to build up!

#5. Take Carbohydrates To Fuel Your Workouts

Your muscles just need 35 grams of protein and that’s not enough to give you a caloric surplus, thus what you need is carbs!

However, there are many types of carbs that you actually don’t need, hence sticking to the right type like brown rice is important.

Keep in mind, that you don’t carbs for stimulating muscle growth, rather you need them for fuelling your workouts.

#6. Keep Out Of Junks

We surely said that you need caloric surplus and carbs but it doesn’t mean you have the permission to go for junks!

Overeating or junk foods can lead you to gain fat and not muscles.

#7. Taking Help Of The Best Supplements To Boost Muscles

This adjustment is completely optional as some of you might not agree with taking supplements.

But the market boasts a ton of natural supplements which receive huge support from their fan base.

You can try out researching some natural supplements to boost muscles on your own as well to seek out the best ones.

There are both chemical-infused supplements for rapid results and natural supplements for safer results. So if you were searching for an ideal answer to how to gain muscle without gaining fat, then it lies in avoiding junks.

Altogether stick to your goal of healthy eating and not depending on junk.

With the diet changes brought in, it is time to roll in the second rule of our “how to build muscles without weight” guide!

Wondering what that could be?

It’s the exercises!!

How To Build Muscle At Home Without Equipment – Best 6 Exercises!

In this section, we talk about the 6 exercises that will help you build muscles without weight and how to proceed with them.

Since exercises form the major part of the whole workout plan, it is very important that you follow the steps correctly.

If you lag in any of the steps, the exercise might not be as beneficial as you want it to be.

So how to proceed with the workout plan to build muscles without weight? By following the below exercises:

#1. Running or Jogging

This might seem easy to you like all that you might think about jogging is wearing your shoes and start running.

But that’s not so easy!

Steps to follow:

• Beginners start with walking for short distances to build up stamina
• Once your energy levels are big enough start with running.

This might not be easy as here force is acting on your leg muscles and your cardiovascular system will start screaming for help.

But with regular running, you will see the difference.

Moreover, if your goal was of how to build leg muscle without weights, then this is your first exercise!

#2. Push-ups

Push-ups help in building muscle size and strengthen your chest, shoulder, and biceps.

The different variations of push-ups will help you train different areas of your body!

So how to get a bigger chest without weights, just follow the below steps:

Beginners will start with regular push up:

• Lie down in a plank position
• Raise your body up and down

However, if this seems to be tough, go for knee push-ups:

• Lie down on the floor with hands wider than shoulder
• Bend your knees and raise your body off the floor by extending your arms and body straight
• Now lower your body by bending your arms
• Repeat

When you are comfortable with regular push-ups go for other advanced forms.

#3. Pull-up Workouts

These exercises help build the muscles of the back, forearms, and biceps. To help gain most of the benefits of this exercise to the most, use the full range of motion!

Now, how to build the muscle of the back without weights? Here is the whole process:

• Extend your arms all the way overhead
• Grasp the bar
• Pull yourself up till your chin is level with your hands or the bar
• You can also cross one leg over the other while your feet are off the ground

If this seems tough, you can even go for the negative pull-ups that involve a stool or a partner.

#4. Bench Dips

All you need for this exercise are two benches or two study chairs will just do fine.

Dips will help you build muscles in different areas of your body as here you use all of your body weight.

To derive the best benefits, use full extension while performing the exercise.

Steps to follow:

• Sit down on the chair with your hands near your thighs
• Now walk your feet out and extend your legs while lifting your bottom
• Next, lower your body as low as you can until your arms form a 90-degree
• Get back to the original position and repeat

#5. Crunches

Crunches are the easiest way to build muscle without weights but you should be aware of how to do it correctly.

It helps build muscle mass around the waist.

Steps to do it:

• Lie down on your back with your feet on the floor hip-width apart
• Bend your knees and place your arms on the chest while contracting your abs as you inhale
• As you exhale lift your upper body while keeping your head and neck relaxed
• Get back to the original position

#6. Squats

If you really want to build up muscles in your body, squats are the real master. It helps build muscles of the legs and back.

These exercises will also help you build a strong core.

Steps to follow:

• Start with the standing position with your feet hip-width apart and toes pointing forward, chin up and your abs braced
• Now hold out your hands in the front or by the sides
• Lower your body until your thighs are parallel to the ground. Now go lower until you don’t hurt yourself.
• Get back to the original position

Once you master these exercises, you are halfway done with the “How to build muscle without weights” guide!

And the other half is all about diet which we know you are good at handling.

With the guide almost coming to an end, it is time that we sum up the whole guide and give you some important tips to keep in mind.

How To Build Muscle Without Weights – General Tips!

There are many options that one could try out for building muscles without weights. However, the major part of it is diet and exercise.

Apart from these two, there are certainly other methods that you can try for the same:

#1. Swimming

It is a full-body workout and is fun to do. Try swimming daily for 30 to 45 minutes and see how it helps you build solid muscles.

You can start with slow sessions of say 15 minutes and then go for longer durations.

#2. Endurance exercises

Endurance exercises are very beneficial for building muscles. You can try out cycling, or cross country skiing for instance.

A maximum of 30 minutes of such activities is enough to show results.

#3. Enhance your sleep quality

Quality of sleep decides your health! Hence make sure you are getting enough sleep that is about 6 to 8 hours a day.

A good nap helps recover muscles and gives you the power to carry out your workouts smoothly.

#4. Drink enough water

Drink at least 8 to 12 glasses of water which is approximately 1.9 to 2.8 liters of water a day. This will help you move and flex your muscles.

Moreover, water is important for supplying quality nutrients to your muscles.

#5. Substitutes of weights

There are many other things that you can use instead of weights like canned bottles. In fact, you can even play with your kids by lifting them.

This way it will give your muscle building a boost.

#6. Supplements

There are some of the Best Muscle Boosters available in the market offering your efforts a natural boost.

You can try looking for some of them to see a rapid result in your bodybuilding plan.

In case you don’t want to go for any chemicals, the market also sees reputed companies selling bodybuilding pills with 100% natural formula.

Conclusion

Searching for how to build muscle without weights?

Well,  the mentioned tips and tricks can be the best approach to adapt a new way to build muscle mass.

The blog highlights 6 such exercises that you can try to put on some muscles without lifting heavy weights.

But that’s not it!

It also gives you a complete diet plan to follow helping you stay fit and tight.

So what are you waiting for, make your bodybuilding chart and get ready to gain muscles with us.