Muscle Building Exercises Without Weights – A Great Upper Body Workout Without Weights to Build Muscle

Muscle Building Exercises Without Weights

So if you’re like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar. Muscle Building Exercises Without Weights

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form. Muscle Building Exercises Without Weights

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough. Muscle Building Exercises Without Weights

Want to get fit and Gain Muscle?

Read more about Muscle Building Exercises Without Weightsand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

3 Top Exercises at Home

Back exercise is able to strengthen the back muscles. Since the back is to support the trunk of the body. Work out exercise is very necessary. There are a lot of options of back exercise you can easily do at your home. You can perform dumbbell rows, dumbbell pullover, reverse fly, and some other exercises for your back.

Furthermore, there are a lot of benefits you can take from performing back exercise. It is able to help you improve your health and your beauty as well. By doing this exercise on your regular basis, you will be able to improve the posture of your body, strengthen and tone your back muscles, and also increase the flexibility of the back so that you can reduce the risk of injury when you lift heavy weight. With all the improvements you make, you will be more confident about yourself. Those benefits are only a few examples of benefit you can take. Thus, performing back exercise will be highly beneficial for improving the quality of your life.

So, what are waiting for? Perform back exercise on your daily basis from now on so that you can get the utmost benefits soon. Otherwise, you will suffer muscle pulls, muscle cramps, and some other injuries for your back muscles. You have to keep in mind that warming up activity is very necessary to do. It is to loosen your body so that it is able to prevent the injury during the real exercise. You can perform warming up for about five minutes before performing back exercise. The following are some ideas of back exercise you can do at your home.

Dumbbell Rows

You can start to perform this back exercise by standing straight on the floor and then bend your torso so that the upper part of the body parallel to the floor. Bend your knees slightly while handling dumbbells on your hands. The weight of the dumbbells can be varied depending on the strength of your muscles. Then, bend your elbows and lift the weight up until it is parallel to your torso. Return to your starting position. You can repeat this exercise for about 10 up 16 repetitions.

Reverse fly

You can start it by sitting on the floor with your hand handling dumbbells. Sit in a straight position and then lift the dumbbells up until it is at the same level of your shoulder. Then, return to your first position slowly. This exercise also involves abdominal muscles. For the best advantage, repeat this back exercise for about 12 up to14 repetitions. As you get comfortable, you can increase the repetitions.

Dumbbell Pullover

To perform this back exercise, you have to lay on the ball so that your body rest on it. Then, contract the glutes to lift your body into flat position so that you make a straight line from your head to your knees. Then, take your dumbbells over your chest so that you will bend your arms slightly. Then, lower the dumbbells right behind you. You don’t have to use the heavyweight dumbbells. Adjust the weight with your strength so that you can feel comfort while exercising. Then, pull the dumbbells back up over your chest. Do this exercise for 10 up to 12 repetitions.

There are a lot of alternatives of back exercise you can perform. One of them is by using inversion table. Instead of providing you back exercise, it can also be used for back pain therapy. One of the popular types is power inversion table. It is beneficial to help you exercise for your back muscles. You can find more related information about best inversion table


The Best Abs Exercise Done At Home

While reading magazines, you often come across some very distinguished personalities with this nice body and 8 packs and muscles; do you wish to have such a body? Do you want to change your look from a slim figure to a muscular figure? Your solution is to join a gym for proper workouts that can give you the right body you desire.

Before doing the routines listed above, it is best to do some cardio workout as a warm-up so you can have your whole body in sync. Do not exert yourself too much and try to incorporate everything at one shot because this will cause strain to your body and can also cause some body pain.

These products are widely available in different store and mostly on net and muscle building websites. And from them, you need to choose the right one for you which has the right amount of vitamins and proteins mixed in it. So it is advisable for people who are starting their workout now, to read all the reviews of the products and read the recommendations of the product so that you get the right and proper quality product.

Take the simple bench press, when you can’t press one more rep, your training buddy helps you power the weight up and you can then return it slowly under tension to your chest again, then have your training buddy assist you with one more or to put it back on the rack.

Whether the promise is to gain 10 pounds of muscle or burn fat at triple normal speed don’t be taken in by phony, cheesy testimonials. You need to rely on real, sound, genuine research.

Hence, make sure that you get at 7-8 hours of sleep everyday in one stretch. If something is hindering your sleep, get over it and find a solution- preferable a natural one as sleeping drugs have been proven to diminish the potency of your sleep.

In order to get a six pack you are going to need to increase your metabolism, you can do this by having regular cardio exercise. With increased metabolism your body will have a greater ability to burn excess fat which is crucial in order to get a six pack fast.

Is it cardio? What kind of cardio? Are you doing weights? Are you going to work your whole body or just certain bodyparts. This is important to know before you go in to the gym or esle you will take the easy weight out and not do what it takes as well as just bounce around from one piece of equipment to another.

The human body is made of a series of antagonist muscles that are matched together and directly affect each other. So in order to achieve good posture and proper expanding of said fibers, the antagonist muscles to the chest must also be worked one in proportional measures; those are the back muscles, by the way.

There are types of food that may not seem like much but are packed with fats.

Read about bodybuilding guide and home gym fitness equipment also read fitness equipment

Exercise Equipment

With the recent splurge in obesity, health warnings have been flying out at every which angle. From doctors warnings to celebrity chef endorsed healthy eating programmes, we have a constant reminder that Britain, as a nation, is simply too fat.
Now, the government has spent billions advising us on what to eat, when to eat, how to eat – lets face it theyre a knife and fork away from eating the food themselves!
Now, this is all well and good but is it just me that thinks that this slightly ill advised? Eat as much as you want, eat as little as you want if you dont do any exercise to match that then there is no doubt in the fact that you WILL put on weight.
And because the government has put so much money into the healthy eating campaign I highly doubt that they will be putting any money into a keeping fit campaign.
Imagine if the government paid subsidies towards gym memberships, wouldnt that be great? The cost of a gym membership is so expensive, and of course those companies will be taking advantage of the fact that obesity is prevalent at the moment, and theyll be hiking their prices up. 150 to use some gym equipment once a week, (because of course with a job and family commitments, that is all the time I have to even think about the gym) and to add insult to injury the exercise equipment has a grimy shine from the sweaty man who used it before me. No thank you.
I genuinely believe the only way forward is to bring the gym home. Minus the sweaty men, the size six ladies plastered with make up, and all the mirrors. There is a solution for it. There are places to purchase top of the range fitness equipment for the home. In store, they tend to be slightly pricier than on the internet, but there is no reason you couldnt test the gym equipment and get an idea of what you want, then come home and purchase the exercise equipment online from the comfort of your own home.
The comfort of your own home. No other people watching you exercise, more opportunities to exercise and the best thing? There are no membership fees.
Dont worry about space, most of the fitness equipment is easy to hide away if not in a storage cupboard, it is possible to get gym equipment that folds away easy. And if you dont have room for that, then keep it out. Nothing else will motivate you more than actually seeing the exercise equipment out in front of you.
There you have it the solution that even the government cant seem to attain. Bring the fitness equipment home and you can be exercising whilst youre watching Ugly Betty. Or even when you wake up in the morning. Nothing kick starts the day better than a little bit of early morning exercise. Try it out, and you will see.

A reputable company that offers exercise equipment
One of the leading online fitness equipment in the UK. Experts in gym equipment and industry for over 5 years and has thousands of satisfied customers

How To Build Muscle Without Weights

Choosing on where you want to exercise, be it at home or the gym, is an important factor to helping you accomplish your fitness goals . There are many factors to consider that need to be evaluated when deciding which is one is the best place to exercise at. . Once you determined what place is best suited for you to go exercise at, you can then focus on building your workout routines .

As you probably know, working out at home has many advantages. Two of the most obvious are convenience and finances. The cost of a monthly membership, the time it takes to drive to the gym, high gas prices, having no one to watch your kids, can make it difficult for most people to consider the gym as best option to get in shape. On the other hand, one might consider a big disadvantage from working out at home instead of the gym. That of course would be access to weight equipment.

One must consider the disadvantages and advantages when deciding what the best choice is. Of course a big advantage to working out at the gym is having access to weight equipment . But gym fees can be a bit costly for some . It can be considerably time consuming to drive to the gym. Gyms can also be over crowded making it difficult for you to get access to any the equipment you might need . On the other hand, training at home can save you money and less time consuming. Not to mention it can be a lot less frustrating While definetly being more convenient, unless you can knowledgably come up with an effective workout program you can do with little to no equipment and with minimal room, working out at home me not be your best option.

Filling your home with bulky, expensive weight equipment can take up a lot of room The good news is you really dont need a whole bunch of weight equipment if your trying to get in shape . With the proper workout routine you dont need to use weights and you can workout practically anywhere in the house. This is done by combining Plyometrics with Calisthenics into a Circuit Training Routine .

Calisthenics + Plyometrics = Circuit Training

This form of circuit training, consist of using your own body weight as resistance(calisthenics) to build muscle, strength, and flexibility, combined with using explosive movements to develop muscle power(plyometrics). Plyometrics involves jumping and bounding exercises that are great for developing acceleration, speed, and power. It is a great method for improving you overall physical abilities by making you more explosive and improves your reaction time . As stated earlier, these two exercise methods will be combined into a individual movement. With the callisthenic move being the base move and the plyo move is added to the very end or height of the movement . Good examples of exercises that combine both calisthenics with plyometrics are clapping pushups or a squat jumps .

The exercise movements consist of core exercises which will work most of your entire body, which is most effective for building muscle and functional strength. As well as improve your balance, coordination, and flexibility. By working your core you will burn a lot more fat and build muscle faster then you would if you just focused on your individual muscle groups. The circuit training routine you will perform consist of doing 4 sets with 5 exercise movements for each set. Instead of doing a set number of reps for every exercise, each one will last the duration of a minute. So each set will last for a total of 5 minutes. Excluding the time it takes to go from workout to workout. There should be no more then 15 seconds rest between each exercise.

This adds the element of aerobic conditioning, which will build your cardiovascular strength and burn a crazy amount of calories . There is a minute rest between each set and there are 4 sets total. There are really only two sets you will do for a total of ten different movements. The first set you will do again the third set and the second set you will do again on the fourth.

One thing to remember is that when doing any exercise movement, even as basic as a pushup, it can be difficult to do it correctly if you have never done it before or if you never were taught how to do it right . It is always more important to do the move correctly then it is to a bunch of reps and do wrong. Quality over quantity . You might not be working as hard while trying to learn the proper form at first, it will take time and patience, but if done correctly you will start to see results a lot sooner . If you do it wrong and keep doing it wrong, you will not see much progress . Its good to have a mirror or even video record yourself to make the proper corrections to your form .

Body weight circuit training should be done 3x a week with Interval Running done twice a week, to achieve the best results to building your ideal body .

While weight lifting might be better for building muscle mass and overall strength, this workout will actually get you in better shape, youll get ripped faster, youll develop great explosive power, you still build lots of muscle, and youll have better overall functional strength and endurance.

(Each round last for 5 mins, 1 minute per-exercise. 1 minute rest between rounds. You will complete each round twice consecutively, for a total of 4 rounds. It will look like this. Round 1, rest, Round 2, rest, Round 1, rest, Round 2, finish.)


Set: 1

* Prison Squats
* Military Pushups
* Skaters
* Hindu Squats
* Running in place as fast as you can

Set: 2

* Push-Ups
* Split Jump Lunge
* Jump Knee Tuck
* Hindu Pushup
* Mountain Climbers


Set: 1

* Wall Walk (Stand a few feet away from a wall with your back facing it. Bend backward into a bridge by walking yourself down the wall with your hands. Try to touch your head to the ground and climb yourself back up again. Repeat)
* Prison Squats (Burpees)
* Hindu Push-Ups
* Split Jump Lunge
* Mountain Climbers

Round 2:

* Jump Knee Tuck (If you have stairs jump to the highest stair you possibly can. Then run back down and repeat.)
* Claping Push-Ups
* Skaters
* Military Push-Up’s
* Running in Place as fast as you can or Punching with Weights (3 to 5 pound dumbbells preferred)

I hope you enjoyed this article. If you are looking for some great bodybuilding and fitness see best muscle building programs

Here are some great free circuit training workouts and muscle building diets

The 3 Best Chest Building Exercises For Beginners Who Want to Train at Home

Let me be frank – I don’t care about muscle building. I’m an Average Joe who just wants to look lean and athletic. One of the most over-worked muscle groups are the Chest (after the arms). Go to any gym and you’ll see guys trying to build freakishly large chest muscle.

This article, as the title states, is for people who want to build a lean, strong, and athletic body while training in the comfort of their own homes. There are two effective ways to train at home: Bodyweight and Dumbbell Exercises.

The following five exercises are ones that you can do at home with minimal equipment. Here is what you need:

Bench (Optional)
Two sturdy chairs
Mat (Optional)

Here are the three best chest exercises:

Dumbbell Chest Press – Lay down on your back on a bench, or the floor. I personally use this old Total Gym bench thingamagig that’s only about 6 inches off the ground. You can create your own bench by placing pieces of wood on the floor (but this might not be comfortable). The choice is yours. You can even perform Chest Presses on floor. All you do is start off with the dumbbells two your sides at chest level, then push them towards the ceiling until your arms are straight. Then return back to starting position.

Pushups – Lay down with your belly on a mat or floor. I just use the cold concrete floor in my garage gym. If you don’t like inhaling dust and getting your hands dirty, then may want to perform pushups on a carpet or mat. There are tons of push up videos out there, but the two main things you need to remember is to keep your back straight, and to stop the movement when your chest is just an inch off the ground. Too many people drop their body and let it touch the ground during a set. This defeats the purpose of placing maximum tension on your chest muscles.

Chair Dips – Get two sturdy chairs and place the backs of the chairs in front of each other. Get between the chairs and grab the backs. Now straighten your arms out as you lift your body off the ground. Tuck your feet behind you and drop your body towards the ground. Lean slightly forward to hit the chest muscles. Keep going until your upper arm is slightly past parallel. Push yourself back up to starting position and repeat. This is an extremely difficult exercise, but it will boost your chest strength tremendously.

Once again, the key to an improved physique is to combing bodyweight and dumbbell training. Coach Eddie Lomax has written an entire program around this concept titled the Gladiator Body Workout. You can check it out on blog,

Best Leg Workouts For Beginners

If you’re looking for the best leg workouts for beginners, then this guide was written for you. Specifically, we’re going to talk about the benefits of starting with bodyweight exercises, and then we’ll look at two effective lower body workouts you can do in the comfort of your own home. These workouts are simple, but they can give you great results if you’re new to exercise.

So what are the benefits to bodyweight exercise? Firstly, for beginner bodybuilders or people wanting to get into better shape, it’s important to be in control of your own bodyweight before you attempt heavier weights or expensive equipment. You really have no business lifting heavy weights if you can’t do the exercise using only your bodyweight. Also, many bodyweight exercises can be intensified to help you build lean muscle and burn fat, so you don’t need to worry about “outgrowing” these exercises.

The first exercise is the bodyweight squat. This is a great way to develop your thighs, buttocks and strengthen your ligaments. While you’re not going to build huge muscle with a bodyweight exercise like this, it will lay the foundation by strengthening the ligaments and muscles which need to be developed enough to take a heavier weight, if bodybuilding is your goal. If you’re a women looking to stay in shape and tone your thighs and buttocks, this exercise is also just as suitable for this goal.

This exercise can also be intensified by performing one-legged squats.

Some experts recommend training yourself to perform hundreds of squats. While this is a great display of strength endurance, it won’t help to build muscle size. It can be a great workout for burning calories, however.

The next lower body workout is the “lunge”. This is a good beginner exercise to develop strength and endurance for harder workouts later on, once you’re more experienced. If you’re an intermediate/advanced bodybuilder, then obviously this exercise isn’t for you. Think of this exercise as a “building block” to harder exercises later on, such as using the leg press machine at your gym.

To summarize, this article has shown you two simple leg workouts you can do in the comfort of your own home, without needing any gym equipment.

Want to learn the truth about how to build muscle? Then you should check out my blog – I’ll show you a system which doesn’t require major life style changes, expensive equipment or supplements – but will make you stronger, fitter and more muscular than ever. Click here to visit now:

The Advantages of the Slim in 6 Workout Program

Slim in 6 is the newest phase in the revolutionary DVD workout series from BeachBody. Debbie Siebers hosts this 6 week program and gives you encouragement by focusing on all the tools you already have to help you build a better body. This DVD series is for those who want to change their eating habits while incorporating effective workout sessions.

DVD workout programs focus more on the convenience of staying at home and maximizing your routine of environment, they are designed to help you with weight loss while teaching you healthy eating habits. Slim in 6 is a better program because it adds muscle toning and body sculpting into the mix.

Working out will only give you minimal results if you are not eating the right foods, and then you are going to struggle with muscle tone. If you are dieting, then you are only tackling half of the problem. Eventually your body will only decrease so much in size but you won’t be working any of your muscles for a definitive look.

The Slim in 6 program shows you how to eat the right foods and also how to workout and turn those foods into energy. There is a science behind combining the two and with this workout DVD program, you can slowly make the changes you want to see. The whole idea behind this workout program is to change your bad habits into healthy ones.

A lot of us learned how to work out by watching other people or on a workout video. The days of starving yourself or taking muscle enhancers have proven only to be counterproductive in loosing weight and sculpting your body.

There are exercises that Debbie introduces that you may have never seen or foods you may have never tried. You should keep an open mind when entering this program. The Slim in 6 is designed to make you healthier by teaching you proper foods and also by helping you loose weight in a healthy way. By the right diet combined with the right exercise, you actually get a much healthier body and muscles that are sculpted the way you want them.

The market is full of workout DVDs for women because the target audience consists of women who want to lose weight so they look like a magazine cover. The real truth is that women are using unhealthy chemicals to achieve this. Debbie’s workout teaches you how to eat and which foods you should consume to stay active while doing this program.

This workout program has modules and each one builds upon the previous one. Some days are intense cardio sessions and others help you to sculpt your body through stretching and targeting areas. You will find that the program is laid out perfectly and very easy to follow. The guesswork is taken out so you can achieve maximum results fast.

Slim in 6 comes with a nutrition guide so you know which foods will accelerate your metabolism. It doesn’t matter what your age or weight goals are, anybody can learn how to focus on eating right and working out to shed extra body weight. You track your progress so you can really see the results. Slim in 6 is designed by a woman for women; it’s the best in its class.

To get your start with an effective at-home exercise program that will also teach you the right foods to eat and at the same time will tone your muscles and actually sculpt your body, order the Slim In 6 program today at our web site or read more at

Types Of Exercise Routines

By exercise routines we should understand the frequency and the intensity of physical exercises performed over a determined period of time, usually a week. The purpose of the training also shapes the way the workout is carried out; thus, if your goal is weight loss, then, you should practice around 60 minutes for up to six times per week.

However, shorter time intervals also work well, particularly for people who are at the beginning of the fitness training or for those who cannot put up with intense effort: twenty minutes of cardio exercise should do for such conditions. Then, we could also discuss exercise routines from the perspective of diversity: the more versatile the exercises, the fitter you’ll get.

The exercise routines are built in time, and they very much depend on the type of exercises you choose to perform and for what purposes. Although we may refer to them as exercise routines, there will be major differences between the training sessions of a body builder and those of an average person who just wants to stay fit. Therefore, you ought to choose the complexity of the exercises as well as the way to alternate them as part of the training routine so that you do not put too much pressure on the muscles and you achieve your set goals.

People should learn about how to improve exercise routines continuously, either from professional trainers or independently from materials available on the Internet or in magazines. In fact, without alternating exercising and introducing new goals, the heart and muscles condition will stagnate and the health benefits will not be that obvious.

Therefore, you must add something new to the exercise routines or increase the training session duration. If you start with a twenty-minute cardio exercise, three times a week, you can gradually reach sixty-minute exercise routines, six days out of seven.

Exercise routines are created in time and they depend on personal commitment. Thus, without training for a certain period of time, you’ll lose your good shape and have to work back into it. Plus, diet, good sleep, a balanced life style and healthy thinking correspond to the overall well-being. If such factors are not adjusted properly, there will be little or no positive changes in your weight or physical condition. Thus, make sure you burn more than you eat, and you come to replace the fat deposits with a little muscular mass.

If you love this article, you will also love another article written by this article’s author on step exercise equipment and stepper exercise machine.

Exercise Regime For Parents at Home

It’s no easy task to commit to much less get started on an exercise regime if you’re a stay-at-home parent still, it is possible. Lucky for you, with a little creativity and ingenuity it’s actually the case that a stay-at-home parents’ schedule offers many surprising opportunities for incorporating a workout. You just need to be taught where they are. Here are some simple ideas for you to sneak in some of that all important time for exercise that have never presented themselves to you before.

Get your kids involved in your workout The number of obese kids is at epidemic levels, so, it’s each parent’s responsibility to ensure their entire family is keeping to a rigorous and closely monitored exercise regime. Here’s an opportunity you can take advantage of: The next time you tell your kids to go outside to play go outside and play too. Don’t let what you need to do be an excuse to not get your heart rate up and take the time to play with your kids.

Another great motivator is slipping on your exercise outfit just as soon as you get out of bed and vowing not to take them off until you’ve gotten in your workout each day. When you do this, you’re primed and ready to get down to exercising at the second an opportunity presents itself – for instance, when the kids are taking their nap or on a play date. By wearing your workout clothes, you’re sending yourself a reminder that your exercise regime is important to you.

To be sure, no matter how hard you try, some days don’t seem to present any opportunities to complete your entire exercise regime. Even on days where a full workout isn’t an option, you can still sneak in brief stints of activity here and there. Here’s an idea: park farther away from store entrances to add a few additional steps to your day. Better yet, make it a point to pick up the pace wherever you’re walking. At-home parents can make their workouts a game with small children by using the tykes as dead weight for intense pushups and leg lifts. The kids will treat it like an amusement park ride. Why not climb a few flights of stairs at those down moments when you’re waiting for your printer to finish that 50-page printing or the oven to stop.

At the end of the day keeping to a healthy workout schedule will stand to keep you feeling more alert and able to care for your kids it gives your kids a healthy and positive example to follow for the rest of their lives.

Developing an exercise regime can be hard but it’s possible. Visit us at today and find out how you can seriously developing a good exercise program today.