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

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Workout Routine – Weight Loss Workout Routine

Most of us recognize that whether we like it or not we will have tofollow a weight loss workout routine to shed those poundsthe proper way–the way thatwill help keep them off. But one common error that first-time dieters, or dieters that are in the first couple of days of their diet, make is to diminish their intake of food too much when they are exercising.

This will not allow you all of the energy you should havein order to get through your weight loss workout routine. You’ll tire too quickly to be able to follow through. Perfecting the fragile balance of eating properly (the appropriate foods, and not too much or too little) and exercise is what can get you to your goal weight.

Many diets advise that you reduce (or even eliminate) carbohydrates from your meals. However, you should have carbohydrates for energy. Just be surethat you’regetting the right varieties of carbohydrates. They ought to come from foods that are unprocessed and fiber rich like whole grains, vegetables, fruit, brown rice and potatoes. Whenever you eat the right carbohydrates, you’re getting all the needed fiber along with other nutrients that thebody needs.

Ensure that youmake sure that youare having enough protein and healthy fat (like olive oil, nuts, seeds and omega3). You need to be eating three moderate meals as well as two snacks or five small meals a day so that you can have the energy you’ll need for your weight loss workout routine.

In regard to your weight loss workout routine, you might want to first assess your status and see how in-shape or out-of-shape you may be. You’ll eventuallyaspire to incorporate both aerobics (cardiovascular training) and resistance training into your weight loss workout routine, but if you’re just starting out, it is advisable tobegin with one and start very slowly. In your assessment, also think abouthow much time you can commit to your workout routine and your preferences.

Then, take heed to a few general rules. If your goal is only to lose weight, you can really consider cardio activities. It’s also advisable todo some strength training to tone and raise your metabolism. If your goal is also to build up some muscle mass, you simply musttarget the strength training. If you’re intending to put both aerobics and weight training in the same weight loss workout, do the strength training first so that you avoid using up any energy after the cardio part. You can do five minutes or so of cardio for a warm-up before your resistance training.

If you don’t have any real detailed goals except to lose the weight and just be much healthier, just vary days of strength training and aerobics training. This helps to ensure thatyou will get both in and removes the boredom of doing exactly the same thingon a daily basis. Likewise try to mix up what you may do for aerobic training and everything you do for resistance training in your weight loss workout routine.

Joe Golson – Natural Health And Wellness Coach,writer and promoter of GNLD Natural Health And Wellness products.Wish to manage your weight better? Get GNLD’s GR2 Control Weight Loss Supplements for an all natural Nutritional Health Supplements that is based in nature and backed by science

Workout Routine For Men

Have you ever noticed that wherever you look on the internet for workout routines everyone is trying to sell you something, but no one seems to want to give their workout routines for free? Well that’s until now in this article I am going to give a great good examples of a training routine I have done in the past that I have found really affective. (Ideal for someone just starting out):

Train Monday, Wednesday and Friday taking Tuesday, Thursday and the weekend as rest days, your workout will be the same each day, bear in mind this workout routine is for someone starting out at the gym, you might want to do this for 3-4 weeks just till you get into the swing of things, but it’s excellent for getting going and also a good workout routine for losing a bit of excess fat.

Start with a 10 min warm up on any piece of cardio equipment at 60% of your max heart rate, you can work this out by subtracting your age from 220, so for example my age is 25, so 220-25=195 so 195 is my maximum heart rate, so 60% of this is just below 120 this is the heart rate I will try and maintain through the ten minutes of cardio.
Follow this with one set of each of the following.

15 reps seated chest press.
15 reps seated shoulder press.
15 reps seated curls.
15 reps seated triceps press.
15 reps lat pull downs.
15 reps leg curls.
15 reps leg extensions.

Only rest 30 seconds between each set and then immediately follow with another 10 minutes cardio on a machine of your choice, I usually opt for either the treadmill or the cross-trainer.

This training routine should take about 30 minutes and although only short if done right only having short rests between exercises your heart rate should remain raised throughout, this will mean you constantly burn calories throughout the training routine.

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Routines For Men

What to Eat After Workout?

To an athlete or someone who is into nutrition and fitness, probably the most important meal of the day is the post workout meal. This importance sometimes leads to confusion. Maybe it’s because of the available shakes around and how to fit them with your diet. Or maybe the lack of information whether you should take anything at all after workout. Whatever it is, it confuses people.

The post workout meal need not be complicated. In fact, it can become the simplest meal of the day. It can even be a quick meal. The truth is, you only need to understand what your body needs or doesn’t need and where to get this nutrition.

What you should or should not take after workout?

Aside from water (which you should take), the after workout meal should contain two things and should not contain. 1. You should be eating proteins and carbs. And you should not be eating fats.

There are good and bad fats. Whether it is bad or good fat, the post workout is not the time to take them. Fat slows down digestion. And so, it will be slowing the digestion of proteins and carbs. So three questions may have to be asked:

1. How soon should I eat it?
2. How much of protein and carb should I eat?
3. What foods should the protein and carbs be coming from?

To the first question, you should eat this meal within the hour or 30 minutes is better. To the second question, since time of the essence, long-digesting foods like, whole foods like egg whites, chicken and tuna fish take a long time before it can be used by the body and thus they are not the most ideal food after a workout. A whey protein powder will be digested by your body quicker than a whole food. Mixed with some type of liquid, a whey protein shake will be digested by your body quicker than a whole food because it will be liquid. Whey protein is the fastest digesting protein there is.

As for how much, try to consume between 0.15 to 0.25 grams of protein per pound of your body of your body weight (so a 175 lb person should eat between 26 to 43 grams at this time. Now since, the post workout meal is all about speed, ergo simple carbs are better than complex carbs. To answer the third question, a flood like a baked potato is a good choice for a carb source post workout. It may be a whole food but this is where dextrose comes in. It is not a supplement but it is a type of sugar which should be taken post workout. Most people (athletes, etc) should look to consume between 0.25 to 0.4 grams of carbs per pound of their body. Thus a 175 lb person should take between 40 to 70 grams.

So bring a shaker bottle, add water to the whey powder and shake it well on your way to the gym.

If you are looking for more tips about eating right then you will love this site. It is about joining Jesse in taking care of yourself and experiencing the many benefits of being a Beachbody Coach. If you are into health and fitness and want to see a way you can make a living getting in the best shape of your life, then contact Jesse 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

Bodybuilding Workout Training

Bodybuilding Workout Training Routine For Mass And Strength

Below I have summarised the training requirements for building muscle and strength basically in terms of the types of exercises required, and the intensity of work needed. In this second piece, I will describe in more detail the workout itself and workout frequency for the beginning trainee.

Training For The Beginner “bodybuilding workout routine”
When you’re first starting out, the first thing that you have to do before you start training seriously is to familiarise yourself with the performance of the exercises that you are going to use; these should primarily be the ‘basic exercises’, i.e. compound movements which allow large groups of muscles to come into play in concert.

This means that large training poundage’s can ultimately be used, so giving the greatest possible growth stimulation for the targeted muscle groups. Such exercises include the barbell squat, deadlift, bench press, military press, barbell rows, T-bar rows etc. It is vitally important that you master proper exercise form in order to avoid injury and to reap the greatest benefits from you’re workouts.

The best way to learn good technique is to ask somebody who knows what they are doing to instruct you, or failing that, you’re only recourse is the bodybuilding literature. I won’t go into the specifics of exercise performance here; the basics on this can be found in any good book on weight-training, or from a knowledgeable trainer or training partner. Before you start, it is also a very good idea to get a full physical examination from you’re doctor if you are new to strenuous exercise.

The bodybuilding workout routine
Once you have mastered exercise performance, it is time to select the weights that you will initially be using in you’re first real workout, which will require a bit of experimentation. First, warm-up on the chosen exercise using a weight which you can handle easily for around ten

The purpose of these first couple of sets is to merely increase blood flow to the working muscles and surrounding structures to prepare them for the ‘work set or sets’ to follow. As a beginner, you should do no more than two work sets’ at the most for each major muscle group employing a ‘basic exercise’.

For these sets, choose a weight that will allow you to perform eight to ten repetitions in good form; at this stage, don’t loosen you’re form to get more reps once you’ve reached you’re target – ‘cheating’ form has its place in advanced training, but in the beginning, you will get more than enough growth stimulation from the method just described.

However, make sure that the weight used for ‘work sets’ is heavy enough that it takes effort to complete those eight to ten reps; remember though that ‘heavy’ is relative – a weight that allows you to complete that number of repetitions. An example of a workout that allows you to train all major muscle groups two to three times a week would be as follows:

Perform workout two or three times a week, with at least one rest day between the bodybuilding workout routines:

Warm up:
Thighs – squat: 2 work sets for 8-10 reps (2x 8-10)
calves – standing calf-raises: warm-up, (2 x 8-10)
chest – bench press: warm-up, (2 x 8-10)
back – barbell bent-over row: warm-up, (2 x 8-10)
shoulders – military press: warm-up, (2 x 8-10)
arms – barbell curls: warm-up, (2 x 8-10)
lying triceps extensions: warm-up, (2 x 8-10)

Next week I will reveal 7 great techniques to help keen bodybuilders reach maximum mass growth and strength objectives, by just using this bodybuilding workout routine.

Mick Hart – Hardcore Bodybuilder – Expert Muscle Growth Tips and training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Bodybuilding Workout Routines to develop SAFE huge muscles.

Good Workout Programs For Women – What Makes a Good Workout Program?

Good Workout Programs For Women

Today, people are getting more and more conscious of their health and fitness. That is why having a workout routine has become a big trend. More and more people are going to the gym in order to get fit. However, some people might not have the time, money or the luxury to go to these places. This does not mean that they cannot do their exercising at home, in their own way. They just need to have a good workout program that works the best for them.

What people need to know is creating a workout regimen is not as easy as it seems. Making your own workout routine calls for having the appropriate knowledge as to what makes a good workout program. Creating a workout plan takes more than just going at it through doing a lot of running, jumping and even lifting weights for a few minutes. It especially does not mean overdoing it and working out nonstop for hours on end. In order to know what programs and exercise works best for you, you have to figure out what you want from a fitness program. You need to ask yourself how long you are willing to set aside time and effort in order to do this workout system, what kind of results you would want and the exercises that you enjoy. Finally, you have to discover what programs or exercise types you know will not work for you. Good Workout Programs For Women

Once you have all that figured out, the next step is to plan. If you are not sure what you want, you can check out some exercises at the gym or online so you will know what to include. You need to list your routine down because once you get into a workout it can be really tempting to do whatever exercise pops in your head at the moment. However, you can vary your routine so that you will not get bored doing the same thing. For a superior workout, you need to keep a daily exercise log to set your goals for the day, keep track of your exercise routine, record your energy level, and whether there are specific areas that you want to work with later on. Repetition is also very important in a workout. Repetitions depend mostly on what your goal is; the ideal for beginners in to do three sets of ten repetitions per set, then work your way up to doing fifteen and then twenty. Twelve to twenty five reps per set is ideal if you are trying to add muscle mass while eight to fifteen reps is the best for sculpting your body.

You have to make sure that the maximum workout time should not exceed sixty minutes. You need to remember that exercising any longer will actually prevent your body from burning fat and gaining muscle. You have to make sure to take around one and a half minutes rest in between each set. The best personal workout plan is one that you will enjoy. With this, you will be able to get fit in no time. Good Workout Programs For Women

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Pete Sisco Bodybuilding Workout

Pete Sisco is the co-author of the best selling book Static Contraction and Power Factor Training which are used by more than 200,000 people around the world. He developed the Power Factor Training and Static Contraction Training methods along with six other books on scientific methods of bodybuilding.


The training methods developed by Pete Sisco has been featured in all of the best fitness and bodybuilding publications including Flex, Golf, Ironman, Men’s Fitness, Muscle & Fitness, Muscular Development, and much more. He conducts studies on athletes from bodybuilders to golfers to determine the most efficient training method. Most of Pete’s research is based on generating the most efficient workout performed with highest possible intensity in a short period of time.


What is Isometric Exercise and Static Contraction?

Isometric exercises are exercises that have no movement, and are performed in static positions. The joints and muscles are worked against a resistance (such as weights), or against an immovable force. Charles Atlas popularized Isometric training with his mail order “Dynamic Tension” course that taught you how to get strong without using weights. This involved creating dynamic tension through a variety of exercises such as pressing your arms out against door frames, or trying to lift up an immovable object.


The problem with this type of training is that you do not know whether you are exerting more force or less force each workout compared to previous workouts. How could you possibly know? But with static contraction training, a heavy weight is held in a static position, making the force exerted easily measureable. Based on the studies done using static contraction training method, Pete Sisco and John Little recorded an average of 51% increase in static strength in the test subjects in 10 weeks of training, where the workouts involved only 2 minutes of actual exercise. That’s not a typo. 2 minutes of actual exercising is all it took with SCT.


Static holds were also tested for longer hold times such as 20 and 30 seconds; however, they found that reduced hold times of 5 to 10 seconds worked best. Over the years, Pete Sisco has developed more efficient SCT workouts that produced better results. He has developed the SuperRep technique and the CNS (central nervous system) workout that consistently produce results for strength gains and muscle growth. If you find it hard to believe that a 2 minute workout can produce these kinds of results, simply try it yourself.



Learn more about how you can dramatically increase your strength and muscle growth using “” Static Contraction Training and the Maximum Strength workout.

Intense Workout Program For Men – Best Bodyweight Exercises For Men at Home For Intense Workouts

Intense Workout Program For Men

Want an intense workout you can do at home? Well, you need to know how to high intensity exercises. If you keep doing the same, old, easy exercises, you’ll never be able develop intense workouts. Add the following exercises in your regular routines, and see what happens:

Forward Lunge

The forward lunge is one of the toughest lower body movements, but not enough people are using them because, well, they’re tough. All you need is your bodyweight to perform this movement. Stand with your feet shoulder-width apart. You can hold dumbbells if you want, but start off with the bodyweight version. Step forward with your right leg and take a slightly larger than normal step. Keep your left toe on the ground. This will help you maintain your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground. Keep your body upright, with your chest up, back straight, and abs tight. Push with your right leg to starting position. Hold dumbbells with your hands on your sides to increase the intensity level. Intense Workout Program For Men

Side Plank

Lie on the floor or mat on your right side. Support your bodyweight with your knees and your right elbow. Raise your body up off the ground, keep your body as straight as possible. Keep your back straight and hips up. Hold your abs and breath normally. Hold this position for 8-10 seconds (or more) and return back to starting position. Repeat on the other side.

Mountain Climbers

Here’s another great bodyweight movement you can use as a cardio movement as well. Start off in the top of the pushup position. Tighten your abs and pick up one foot off the floor. Bring your knee up to your chest. Return the foot back to starting position and repeat on the other side. Intense Workout Program For Men

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Beginner Workout Program At Home – A Beginner’s Home Workout Program With the Best Fat Burning Exercises

Beginner Workout Program At Home

Starting a new home workout program can be both energizing and daunting.

Choosing which fat burning exercises to use in your exercise plan to reach your goals can play a big part as to whether you are successful or not. Beginner Workout Program At Home

For those just beginning an exercise program at home safety should be of the utmost importance.

Did you get a physical from your Doctor?
* Do you have enough space free of anything you can trip on?
* Are you starting slowly enough so that you don’t over do it on the first workout?
* Do you know which fat burning exercises you should perform and how to do them properly?

These are just a few of your safety concerns and I would like to discuss the last one with you today.

Here is a list of the best fat burning exercises you can do in a home workout program for beginners:

1. Bodyweight Squats – Stand with your feet slightly wider than shoulder width apart and your arms at your sides. Brace your core, keep your back flat, and bend your knees to lower yourself to the floor while simultaneously bringing your arms straight out in front of you until parallel to the floor. Lower yourself until your thighs are parallel to the floor then push yourself back up, lowering your arms and standing up straight.

2. Push ups on your knees -get down on the floor facing down with all of your weight distributed between your knees and your hands. Arms should be fully extended with hands directly below your shoulders slightly wider than shoulder width apart. Use your core to hold your body in a straight line between your head and your knees. Lower your chest to the floor by bending your elbows. Lower yourself until your chest is about 1-2 inches off the floor. Return to starting position by pushing your body back up until arms are again fully extended. Beginner Workout Program At Home

3. Laying hip extensions – Lay on the ground with your knees bent to about a 90 degree angle and feet flat on the ground. Brace your core and lift your hips up in the air so that there is a straight line between your shoulders and your knees. No sagging hips! Return to near starting position but do not let your hips hit the ground in between repetitions.

4. One arm dumbbell rows -Place your left knee and and hand with extended arm onto a bench. Your right arm should be fully extended holding either a kettlebell of dumbbell. Brace your core, squeeze your back muscles and lift the weight straight up until at chest level. Slowly lower back to original position.

5. Elbow plank – Begin down on the ground face down with your weight evenly distributed between your elbows and toes. Position your arms so that they are bent at a 90 degree angle and your elbows are directly below your shoulder. Use your core to hold your body in a straight line, perpendicular to the floor. Avoid holding your hips up in the air, that’s cheating! Straight line!

6. Jumping jacks – Begin in a standing position with your arms at your sides and feet shoulder width apart. Jump up and bring your arms out and up overhead and your legs out wide. Jump up again and return to standing position.

To get in a highly effective and super quick workout program right at home, just complete these fat burning body weight exercises in the order above with no rest in between each one. After you complete the jumping jacks. Rest for one minute and then repeat the circuit 1-2x.

And there you have it! A great beginner home workout program that you can do at home anytime with no equipment that will really burn fat. Beginner Workout Program At Home

Want to get fit and Gain Muscle?

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