The Top 5 Ways to Build Muscle Without Weights
Milk - not just for drinking.
1. The Milk Jug Workout
This workout is great for those who either don’t like using dumbbells or don’t have a set at home. If you’ve been training with weights for a while, the unique motion of the milk jugs will be great for your body. Your body can and will adapt to a routine if you have been doing it for too long, and the milk jugs filled with water or sand will force your body to adapt to a new motion. Here’s a very basic milk jug workout to try:
- Jug Curls – 2 sets of 15
- Standing Jug Extensions – 2 sets of 15
- Jug Shoulder Press – 2 sets of 15
- Jug Squats – 2 sets of 15
- Jug Chest Press – 2 sets of 15
Do this workout three times in a row. Do not rest in between exercises.
2. Bodyweight Exercises
Yes, you don’t HAVE to use weights to build muscle and strength! Most of the time, your body provides enough weight to stimulate growth and strength increases. Common bodyweight exercises are pushups, pullups, air squats, and dips. Mix these into your routine if you’re sick and tired of going to the gym. If you really want to kick it up a notch, try military-style training. One program that I used to drop ten pounds of fat and increase my overall strength by 75% was the Tacfit Bodyweight Workout. Scroll to the bottom to read my review of this amazing program.
3. Resistance Band Training
Resistance bands are another great way to build muscle without weights. For most people, dumbbells don’t give your muscles uniform resistance throughout the lifting motion. For example, when doing a bicep curl the contraction provides much more resistance than the release. Resistance bands don’t have this problem. Because they work by stretching out as you contract, you get the same amount of resistance on the way up as you do on the way down. This is a great way to shock your muscles to new growth by subjecting them to a motion to which they haven’t already adapted.
4. Nutrition
Not what you were expecting? Nutrition plays an extremely important role in building muscles. Some argue that nutrition is actually more important than the type of workout you use. Regardless, when you’re building muscle without weights, nutrition is just as important.
5. Dynamic Sports
Just because you want to build muscle doesn’t mean you need to spend your life in the gym. There are plenty of great activities that stress your muscles in ways that most gym machines or exercises cannot. For example, rock climbing is a really fun way to shock your muscles. Believe me, you’ll feel it the next day. Beach volleyball is another great sport for overall muscle development. Running, jumping, and diving in the sand will produce incredible results for your overall physique.
If you’re interested in building muscle without weights, I STRONGLY recommend the Tacfit Bodyweight Workout. You’ve heard the stories of intense military training and the absolute raw strength increases it can produce. The Tacfit program is hands down the best program I have personally used to blow my muscles through the roof, and also shed fat. After going through the Tacfit program I can honestly say I’m in the best shape of my life. So stop wasting time with silly “civilian” programs and get completely shredded today!
