Building Muscle Without Weights - Principles

Often you have probably heard that building muscle without weights is impossible. After all, were all told that you have to lift weights to achieve a muscular physique. When you think about it though, the principles of building muscle without weights are logically the same as lifting weights.

Muscular Overload

The 2 main principles of getting more muscular are as follows:

The overload principle and

The progressive overload principle.

For a muscle to develop and get bigger you have make it work beyond its everyday uses (overload). When the body gets use to the new work load it's known as reaching a plateau. To make any further progress you have to work the muscle even harder to make it adapt through increased size and strength i.e. progressive overload

Bodyweight Exercises

Using your body as a form of resistance and using a variety of exercises and techniques, has a similar effect as lifting weights. Muscle also weighs more than fat so as you become more muscular, your bodyweight goes up increasing the resistance you have available. You won't get as big as a weightlifting bodybuilder as they have the tools to increase the overload at a quicker rate.  Not everyone wants to look to muscular though but buff enough to be proud to be seen on the beach.

Getting Buff

One of the advantages of building muscle without lifting weights is that you can do a higher number of reps per set. This makes the body tap into its energy reserves quicker and allows you to burn fat more effectively without having to spend hours doing cardio work. You will have to watch your diet though as there is no such thing as spot reduction. A six pack only appears through clean living and exercise.

Financial Incentives

Not everyone has the time or the money to spend at a gym or the room to set up their own home gym so working out at home with bodyweight exercises makes good sense.