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!

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!

300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

Tube. Duration : 2.43 Mins.

300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

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300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

300 Spartan Warrior Workout to Blast Away Fat (No Weights or Equipment Required)

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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: "everything works, but nothing works forever" and "a workout is only as good as the time it takes your body to adapt to it".

Bodybuilding Workout Routines For Mass Muscle Building

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let's look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass Muscle Building
Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass: Volume Training

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building

Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training

Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the "toned" look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts

I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly's, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training

Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training

High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to "stimulate not annihilate".

Bodybuilding Workout Routines For Mass

Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.

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Bodybuilding Workout Routines For Mass Muscle Building

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Legs Workout No Weights

Video Clips. Duration : 6.65 Mins.

Legs Workout No Weights

December 16, 2010, 09:06 PM | This is a simple leg workout that does not use any weights. It... This is a simple leg workout that does not use any weights. It can be done at home or just about anywhere. You only need a chair, something to step up on, and a wall. All of our videos are recorded in Full HD 1080i to give you the best possible content. Please, subscribe to our channel and tell your friends. Thank you.

Legs Workout No Weights

Legs Workout No Weights

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

December 16, 2010, 09:06 PM | This is a simple leg workout that does not use any weights. It... This is a simple leg workout that does not use any weights. It can be done at home or just about anywhere. You only need a chair, something to step up on, and a wall. All of our videos are recorded in Full HD 1080i to give you the best possible content. Please, subscribe to our channel and tell your friends. Thank you.

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