How To Gain Muscle Without Weights
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How To Gain Muscle Without Weights

Are you one of the people who prefer fresh air and solitude of outdoors over crowded gyms? Would you like to have the same benefits of working out but without wasting money? Then you are exactly like me!

I am 5’11” (1.81 m) and relatively light person but I have found a way to change that. You see, I am in a steady weight and muscle gaining process. In the beginning, right before I started working out which was exactly 3 months ago, I was at 132.2 lbs (60 kg). Now I am at 145 lbs (66+ kg) and counting!

“This is nothing special! There are hundreds of fitness guides on the internet with claims like yours.” You say, and you would be totally correct! But what I purposely left out is the HOW.

To this day I have wasted exactly $0 for my transformation

I was looking at some of my friends who are quite bulky and thought to myself: “How could I become stronger and heavier just like some of my friends, without wasting unnecessary money on gym or fitness equipment?”.

I was on a mission to gain muscles and weight completely on my own, without any weights, training equipment or any special supplements! Read along!

Have you ever heard of “street workout”, “bodyweight workout” or “calisthenics”? If you have, then good for you. If not, no worries. They are special types of workout that involve only your body. No weights, no equipment, just you and some bars. Your own bodyweight provides enough resistance so that you can exercise efficiently. This is how I started:

Pull ups

3 sets of 5-10 reps

Make sure you come over the bar with your chin and that you extend your arms fully when going back down. This may be hard for some of you, in this case start with chin-ups. The difference is that with chin-ups we use under-grip (palms facing toward you) instead of over-grip(palms facing away from you) and thus a bit different amount of stress is used. If you are not sure what I mean, google it, there are many examples out there.

Push ups

3 sets of 10-15 reps

We all know this one! Push ups are a great way to train your triceps and your chest (also depending how you do it). If you are as skinny as I was, you shouldn’t really have problems with push ups. I started with 10 reps and then progressed slowly to 20 while changing the difficulty with modified inclination. Make sure your body is in a straight line, or else the effectiveness of the workout drops drastically!

Dips

3 sets of 5-10 reps

If you live in a city, there is a big chance that you have some playground out in the open. Use this opportunity to workout! Find bars that are bit more than shoulders width apart. Grab each bar so that you hang, and lower yourself to the ground, then push up. Here you exercise about the same muscles as in push ups with addition of back muscles. Arms should be bent 90 degrees when lowered.

Leg raises / knee raises

3 sets of 5 reps

This is a hard workout if you haven’t put your abs to work lately. It puts your abdomen to a good use. You can do it lying down on the floor or hanging down from a bar. If you can’t do 5 of them in one go, start with knee raises hanging on a bar instead.

Squats

3 sets of 8-12 reps

Good exercise for your legs. Your thighs should be parallel to the floor. Don’t go lower than that! This is really important so that you don’t injure your knees.

Back extension

3 sets of 5-10 reps

Lay down on a bench face down so that half of your body (legs) is hanging over the side, then lower the legs to the ground and slowly lift up until you are horizontal. This way you exercise your back muscles and buttocks.

It is crucial that you rest in between the exercises, you don’t want to go all in straight away! Rest for about a minute between each set and 2 minutes between each exercise. I did this workout routine 3 times a week, no more no less. In my first month I gained about 2 lbs (0.9 kg). Not much, I know, but it’s a damn good start not to mention I have not wasted a single dime. You can do the same! Just be consistent, don’t be lazy and you will achieve the same results.


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