Saturday, December 25, 2010

How to Build Muscle Without Weights - 4 Bodyweight Exercises That ROCK

Destroy excess body flab and get LEAN!

Build muscle without weights by trying these bodyweight tactics next time you train:

Functional Warm Up

Whatever you do for warm up now (maybe you don't warm up), instead try some dynamic moves to ready the body for the session.

Try ten minutes or so of: leg swings, light squats, back rolls, t swings and kick outs

4 Bodyweight Exercises

1) Raised pushups - 10 reps -like a regular push up, except you put your hands on a raised object, like a phone book or a dumbbell handle.

2) Plank - 60 seconds - get in the push up position, put your elbows on the ground. This is the plank position. Keep your body tight and bum low and aim to suck your belly button up through your stomach

3) Wall Squat Hold - 45 seconds - with your back flat against the wall (or put a Fitball between you and the wall). Drop your bottom so that your thighs are at 90 degrees to the floor. Stay strong in the core. Don't give in to shaky legs!

4) Spiderman Push Ups - 10 reps per side - These are one of Craig Ballantyne's (more on him later) favourite muscle-building-belly-fat-destroying bodyweight exercises. Get into the push up position, but then move one hand forward 6 inches and the other hand back 6 inches. This split stance is known as the Spiderman push up.

These bodyweight exercises are perfect for building muscle without weights.

So you're advanced? Try these tips for building muscle without weights.

Advanced Tips - How To Build Muscle Without Weights

Are you in good shape? Looking for that little extra burn that turns a good session into a great one? Give this a go in your next session:

Advanced Tip - Try the 1.5 rep method

You can use this for basically any exercise, though take walking lunges for example. Instead of going straight down and straight up, try it like this. With your rear knee, go down to one inch off the ground, then go up halfway, then go back down, then go all the way up. Count this as 1 rep.

Hope this has been some food for thought - you don't always need a gym!

Still hungry for knowledge? Try the expert tips to get lean get muscle.

Dave Thompson

Author and Lead Researcher at leading fitness site http://www.GetLeanGetMuscle.com

Article Source:http://EzineArticles.com/?expert

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