Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

In order to build muscle mass at home we should preferably combine healthy workouts, diet and supplements. There is craze for flaunting a ripped appearance worldwide. Everyone craves to get six-pack abs and a killer physique. Most people also take up wrong techniques such as surgeries to exhibit a toned appearance, which can be extremely dangerous for your body in the long run.

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Building muscle without weight can be possible by undergoing a strict diet and workout regimen. Nutrition plays an important role in muscle development. The muscle mass of your body can be increased by consuming high protein and low fat diet. Natural sources of protein mostly include egg whites, soy based products, oatmeal etc. You can also eat lean meats and fishes. High fibrous foods such as fruits and vegetables are extremely beneficial for flushing out toxins because they are rich in anti-oxidants. One should completely avoid saturated fats.

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
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Meal intake boosts your metabolism. In order to loose fats and gain muscle mass, one should take 6-8 small meals daily. Protein rich supplements such as whey and casein should be included in your diet plan. You can easily replace 1-2 meals with protein shakes, which can easily provide your body with tremendous energy.

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Top 5 workouts to build muscles without weights

* Running: You can easily perform this workout from the comfort and privacy of your home by using a treadmill. This cardio workout mainly focuses on your lower body parts such as legs, thighs, butts etc.

* Bicycling: This is again a lower body workout, which can be performed at your home by using a stationary bike.

* Push-ups: It is considered to be the most effective upper body workout without weights. This exercise mainly emphasizes on your biceps, chest, triceps, fore arms etc.

* Abdominal Crunch: It's a great workout for toning your upper body, which ranges from your chest to your abdomen. This workout is extremely important for attaining six pack abs.

* Squats: Body weight squats mainly focuses on your lower body such as glutes, hamstrings and thighs.

In order to perform these workouts, you need lots of strength and endurance, which can be easily attained by consuming Nitric Oxide. It increases your blood flow, which consequently supplies enough oxygen and water to your working muscles. Nitric Oxide helps in muscle pumping. It also prevents various diseases such as diabetes, cancer, osteoporosis, and heart problems. It nourishes your immune system and rejuvenates your nervous system. Nitric Oxide also acts as a anti aging agent and can easily stimulate weight loss.

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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
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Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six weight lifting exercises that you can use to build maximum muscle mass:

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

1. Squat
As trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
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2. Deadlift
Second only to the squat in muscle building importance, the deadlift is one of the weight lifting exercises that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that "thick" look that only the strongest lifters have.

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass
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Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

3. Bench Press
A favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a "chest" exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press. It is one of the best weight lifting exercises for overall upper body development.

4. Barbell Row
One of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, none of the other weight lifting exercises produce this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. Dips
Known to be one of the most important weight lifting exercises for the upper body, the dip is often called "the upper body squat." Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-ups
While the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

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Weight Lifting Exercises - The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

Body Weight Exercises For Extreme Muscle Mass

Body Weight Exercises For Extreme Muscle Mass
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Body Weight Exercises For Extreme Muscle Mass

There may be weeks or an extended period of time where you are unable to go to the gym. For example, you may be traveling or have an expired gym membership and don't have the money to pay for it. However, just because you can't get to the gym doesn't mean you can't get a good workout in. The only thing you need for this new routine is yourself; your weights are now your body.

Body Weight Exercises For Extreme Muscle Mass

Contrary to popular belief, weightless exercises build a tremendous amount of strength and muscle mass. Now while an actual gym and weights are irreplaceable and provide the absolute best results, it should be noted that you can get a good, no let me rephrase that...a great workout with using just your body as weight resistance.

Body Weight Exercises For Extreme Muscle Mass
Body Weight Exercises For Extreme Muscle Mass
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If you are a beginner, weightless exercises may be just what you need to develop your muscles before you start lifting weights. They will stimulate the major areas of your body and really prime your body to experience new growth when you actually stimulate the smaller muscles with weighted exercises.

Body Weight Exercises For Extreme Muscle Mass
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Body Weight Exercises For Extreme Muscle Mass

If you are an advanced weightlifter, weightless exercises are for you too. Remember, the more you shock your muscles and keep them guessing with new workouts will mean better results; you never want your body to adapt to the same routine, especially if you are constantly working out with weights. Doing a weightless exercise routine will give you a break from weight training and add a new dimension to your training routine, providing you with a program built on muscle endurance and a new type of strength training.

Pushups
Pushups can be one of the most effective total body workouts. Doing pushups will improve your size, strength, flexibility and conditioning, not to mention it is a much safer alternative to weighted exercises such as the bench press. While the bench press is wonderful for packing on mass and size, push ups will mainly provide you with an exorbitant amount of muscle endurance. Often times, you will find many people able to bench press a tremendous amount of weight but fail to rep out an adequate amount of pushups. Why is this so? There is a lack of proper muscle endurance. Believe it or not, but strength is also measured in terms of total power in several reps and not just raw power in one rep.

The actual motion of a basic pushup trains the chest, triceps and the anterior deltoids, while at the same time stretching the biceps and back. It puts virtually no stress on your joints and can be a cardiovascular workout if you push yourself to perform push ups while super-setting with other bodyweight exercises and calisthenics with minimal rest.

The key with pushups is to incorporate different kinds of pushups into one routine. You can do standard pushups, handstand pushups, pushups with your feet elevated, knee pushups, wide grip, close grip, diamonds, knuckles, claps, chest-pump, and many other types of pushups that work different areas of the chest and other muscles. Doing pushups really trains the chest and gives you one of the best pumps you could feel from a chest workout.

Now while pushups won't really help you improve much in terms of raw power with those heavy sets on bench press, it will improve your muscular endurance which will help you to get an added rep on conventional exercises.

Pullups
Pullups may be one of the hardest weightless exercise to perfect. In this case, I can almost guarantee you will find people in the gym who can do amazing feats with the lat pulldown machine (which is a similar motion to the pullup) but cannot do more than 3 pullups on their own! This is because pullups require a tremendous amount of strength and muscle balance that you cannot build through weights. The lats, shoulders, biceps, forearms, and grip are all thoroughly put to the test with a good set of pullups. In addition, the serratus, pectorals and abdominals also share the work. Doing pullups can build incredible mass on your lats (and give you a larger "wingspan") and also build your biceps because it puts an incredible amount of stress on your biceps as well. Anyone can do the lat pulldown machine but only the truly strong can do pullups.

Dips
Dips are one of the best workouts to do for both your chest and triceps. It is a sheer compound exercise that can either put virtually all your bodyweight on your triceps or chest depending upon which way your hands and body are positioned with additional emphasis on other bodyparts. Dips are a resistance form of exercise that uses a pushing motion to achieve results.

Using your own weight is a wonderful tool to build your legs. You can perform regular squats with your arms extended out in front, jump squats, sissy squats, one legged-squats and many more. As long as you do enough of them your legs will feel a tremendous burn that will respond to the stimulation and ultimately grow.

Despite popular belief, cardio is not only beneficial for burning fat, but if done properly can actually help build muscle. Performing high intensity cardio where you switch up levels of intensity between high (sprints) and low (jogs) amounts, is the most optimally efficient way to burn fat and will actually contribute towards muscle growth as your body acts as tremendous resistance on the upper echelons of the cardiovascular activity. Ever notice why sprinters' legs are so massive. It isn't just because they train legs in the gym, but they actually activity that they do so often in sprinting stimulates the muscles to the point where it is necessary for them to grow to become faster and more effective.

What makes these exercises so good is that you don't need a spotter to go to absolute failure. Since these workouts are done with just your own bodyweight, you can safely go to failure without a real risk of injury. Just make sure you are always doing proper form and push yourself to the absolute max! Moreover, you can get a tremendous full body workout in if you incorporate all of these routines one after the other without any rest. Try it!

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Body Weight Exercises For Extreme Muscle Mass