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No Gym Workout Bodybuilding
Can you really build muscle without weights?
Mike Thiga transformed himself from a scrawny 148 pounds to a massive 187 pounds. In slightly less than 6 months, he packed on 39 pounds of solid muscle, all without ever lifting a weight or going to the gym.
Learn how he did it at The Secrets of Bodyweight Training
No gym? No problem!
Do you want to get in shape but you don't have enough bucks for a gym membership ? No time to hit the gym ? Or perhaps you don't have access to the gym, don't worry, I have got you covered. In this article I am going to share with you some exercises that you can do with your bodyweight. You can actually build a jaw-dropping physique without hitting the gym. No, I am not talking about an hulk-like physique, but you can still build an impressive physique by doing bodyweight exercises (as long as you're eating well and getting enough rest). Here are some of the exercises :
You'll perform these exercises three times a week. Make sure you have 48 hours rest between workouts. Rest for one minute between each set.
BURPEE - this is a full body exercise. It trains the entire upper body and lower body.
* Stand with your feet shoulder width apart. Bend your knees inwards and perform squat.
* Place your palm on the ground and push your feet backwards, assume a plank position and perform a pushup, then drive your knees inwards.
* Jump up and repeat.
* Perform 2 sets of 15 reps.
PUSHUP - pushup works your chest, back, shoulder, and abs.
* Move into a plank position. Position your your hand shoulder width apart.
* Flex your abs and glutes.
* Slowly lower yourself until your chest nearly touches the ground.
* Push yourself up with your arms and extend your arms.
* Repeat.
* Perform 2 sets to failure.
DIAMOND PUSHUP - this movement works your triceps, chest, deltoid, and abs.
* Get into a pushup position, place your index fingers and thumbs together (they should form a diamond shape).
* Keep your abs and glutes tight.
* Gently lower yourself until your chest nearly touches the ground.
* Push yourself up and extend your arms.
* Repeat.
* Perform 2 sets of 10 reps.
PULL UP - this exercise is essential for building a thick back and big biceps. It also helps strengthen the core. If you don't have a pull up bar at home, you can install an horizontal bar to your door way. It's quite cheap.
How to perform pull up -
* Grab the bar with a pronated grip (palm facing away). Your hands should be a little bit wider that your shoulder width apart.
* To prevent your legs from swinging, you can cross your feet at the ankles.
* Then pull yourself up until your chin is over the bar.
* Slowly lower yourself and repeat.
* Perform one set to failure.
* Superset with chin up.
CHIN UP - chinup emphasizes the biceps more. It also works the back and core.
* Grab the bar with a supinated grip ( palm facing you). Your hands should be slightly wider than your shoulder width apart.
* Then pull yourself up until your chin is over the bar.
* Slowly lower yourself and repeat.
SQUAT - this exercise works glutes , hamstrings, quads, back, calves, and abs.
* Position your feet shoulder width apart. Keep your back a neutral position and chest up.
* Slowly bend your knees inwards until your thighs are parallel to the floor.
* Push yourself upwards and repeat.
* 3 sets of 30 reps.
* Make sure you don't round your back
LUNGES - lunges also hits your quads, hamstrings, glutes, lower back, calves, and abs.
* Position your feet shoulder width apart.
* Bring your right leg forward. Keep your back straight and chest up.
* Slowly bend your knees until your right knee forms a 90-degree angle.
* Drive yourself upwards and extend your knees.
* Switch legs and repeat.
* 3 sets of 20 reps.
PLANK WITH LEG RAISE - this movement hits the abs, legs and lower back.
* Get into a plank position.
* Squeeze your glutes and abs, then slowly raise your right leg straight up.
* Pause for 3 seconds lower your right legs.
* Switch legs and repeat.
* Perform 2 sets of 15 reps.