How To Build Muscle Without Weights

To build muscle without weights you will rely on your body weight to provide the resistance you will need. There are different types of resistance exercises you can use that can get you in shape and also build muscle at the same time.

Ideally it is best if you use weights and also incorporate several body weight resistance exercises. The body weight resistance exercises will help to build your strength and get ripped while also lifting weights for increased size. The combination of these two will exponentially increase your gains and should be utilized in any workout program.

A great muscle builder is the pushup. This will mainly build the chest, shoulders and triceps along with being a good core strengthener. This will get you good definition in your chest and also build the strength you need to keep making consistent muscle gains. Start by doing the traditional pushup on the floor doing four to five sets of twelve to fifteen reps each. As this becomes easier to do you can experiment with different elevation variations. Place two chairs shoulder width apart and perform the pushup between these chairs. This will allow for a fuller stretch and help to create a more defined look in the center of your chest. As these exercises become easier you will want to add some resistance. You can have someone sit on your back, but not put all their weight on you. As you get stronger you can have the person apply more and more weight till you can handle all the weight at once. There will come a time when you will not be increasing in size but can still increase your strength.

The pull-up is a great exercise for the back, shoulders and arms. You can get an inexpensive pull up bar that can be placed in a doorway. There are several hand variations that you can use each time you do this exercise. The close under handgrip will put a lot of stress on the biceps and also the inner back. The wide grip pull up will work the outer back and also the shoulders. Do as many reps as you can with your body weight until you can easily do fifteen to twenty repetitions. Once you reach this level you should tie some weight around you stomach for added resistance.

If you start out with just body resistance exercises you will build a solid foundation that will allow you to make excellent gains when you decide to start lifting weights. As always follow a structured program and eat properly to get the best results from your workouts.

Kevin has been training for over thirty years and has written many articles on training and muscle building. Don't even think about buying any more supplements, resorting to drugs or giving up until you read this revealing, no-holds barred muscle building report.

http://www.wetrain2gain.com

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The Three Powerful Hormones That Decide The Fate Of Your Muscle Building Program

Hormones are gatekeepers of body functions, they regulate most of the body processes. Excess or deficiency of any hormone can have a lot of impact on your body. Any imbalance in hormones results in a side effect. e.g. acne is widely attributed to hormonal imbalances.

Muscle building is no exception. Here too hormones act as gatekeepers. There are hormones that simulate muscle growth while some other simulate breakage of muscle tissues. Your muscle building success depends a lot on how you manage these hormones. Below is a list three of the critical hormones and the role they play in muscle building.

1) Cortisol

This hormone has following two important functions

1) Increasing abdominal fat storage


2) Stimulates the breakdown of muscle tissue.

This hormone is released if you are workout time is extended beyond the one hour mark or if you are not taking proper rest. This hormone results in breaking up of muscle tissues. So, don't extend your workouts beyond the one hour mark. It will not bring any benefit.

2) Testosterone

This is the hormone found in most steroids. Increased quantity of this hormone results in more muscle growth. if you are following a muscle building program than make sure that all the while you have higher testosterone. Higher levels of testosterone will result in more muscle development. Again, improper rest or incomplete sleep decreases the testosterone levels in your body.

3) Growth Hormones

The name itself indicates the functions of growth hormones. They regenerate the body and play a vital role in muscle development. The body increases the production of growth hormones during rest and sleep.

One important conclusion from the above is the need of proper rest. All the above hormones are controlled or produced by your body while you sleep. So while depriving yourself of sleep may result in more production of cortisol that will increase the muscle breakage, taking proper sleep will result in more production of testosterone and growth hormones that bring in the necessary muscle gain.

Nick K

These ideas are the basics of any muscle building program and are critical to your success or failure. The two most recommended muscle building programs are muscle gain truth and the musclehead. If you want more information on muscle building programs you can read this review of muscle building programs.

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