It is common for bodybuilders to build muscle with the use of weights, such as dumbbells and barbells. However, there are also some ways you can achieve to build muscle without weights, especially if they are not available. The need to stimulate those muscle fibers, with or without weights, will result to building muscles. When you use weights, you can easily develop bigger muscles in time since you can increase the weights gradually as your body progresses and adapts. When you exercise without weights, your muscles may remain rather stagnant.

However, we are talking about building muscles without weights. So, how can you do that? In fact, there are a variety of ways to accomplish this and with just the use of simple routines. Simple exercises that use compound exercises, which means they work more than one muscle group, such as the pectorals, biceps, triceps, forearms, shoulders, back, abdominals, thighs and calves can make you succeed in building your muscles without weights.

How to Build Muscles without Weights

Pectorals

1. Decline Push Ups. This exercise focuses on the upper chest. Secondary muscles that it targets are shoulders (mostly middle and front) and Triceps.

To do this, place your two feet on a stable chair with your hands on the floor, which will create a declining position. The higher your chair, the more difficult the exercise would become. Lower your chest to the point where you can nearly touch the floor, then raise yourself up again back into position. Keep your body straight, exhale when going down, and inhale when going up. This is good for 3 sets of 10 repeats.

2. Push Ups with the use of three stable chairs. This will concentrate the middle chest and outer chest. Secondary muscles that it will target are mostly the middle shoulders and triceps.

Do this by placing your two feet between a stable chair, then place one hand on a chair andthe other one on another chair. The two chairs for your hands can be spaced out about 60 cms. The chair for your feet should be aligned to the middle of the two other chairs, but spaced out to the length of your body. Lower your chest until it goes down between those two chairs. This technique will allow you to get a better stretch for your outer chest muscles. This can be done with 3 sets of 10 repeats.

3. Reversed Push Ups with the use of two stable chairs. This will work most of the lower chest and outer chest while also targeting the shoulders and triceps.

This is similar to exercise 2 with your back facing the floor. Place your hands on one chair and your two feet on one chair, then lower your upper body by bending your elbow about 90 degrees. Raise your body up again, and include your chest forward to target more of your chest. Keep your upper body straight to work more on the triceps. Do this with 3 sets of 10 repeats.

Biceps and Forearms

4. Close Chin Ups. With the use of a barfix from where you can hang up to, use a close grip about 10 cms with your two palms facing you, then raise your body with your arms until your head is a bit higher than the barfix, then lower your body to the initial position.

This exercise will concentrate on your biceps, and may also work your forearms and back, mostly your lower lats and middle back. Close chin up is a very difficult exercise for beginners, and may require some assistance at first or a chair to help you up. It is even possible that you won’t be able to do a single repeat after doing one, but once you get used to it, you can do a number of repeats and sets as you like it.

Triceps

5. Dips on Two Chairs. With the use of two chairs, you can build great triceps and can perform a great triceps workout. To do this, place your two feet on one chair and your arms on another chair. Space your arms out about 30-40 cms. This exercise is similar to the reversed push-ups, but you will just use one chair for both of your hands, instead of two. The movement is also the same, but your body should be kept straight to put more emphasis on the triceps. Do 3 sets of 8 to 10 repeats for this workout.

6. Diamond Push Ups. This exercise is a powerful triceps builder that can add mass to your triceps. this exercise also works your inner chest. Diamond pushups are similar with the close grip bench press and can be performed just like push ups. The only difference is the posture of your hands and arms. Your hands and fingers should be close to each to each other with the two thumb position close together. Keep your arms as close to your body as possible and not outwards to put more emphasis on the triceps. This exercise is not easy for beginners. You can do 3 sets of 8 to 10 repeats.

Shoulders

Most of the chest exercises mentioned earlier can target your shoulder. To target your rear shoulder, do wide pull ups, which is similar to the chin ups. Their difference, however, is with the placing of your hands as they should be spaced out wide on each side of the barfix and your palms should face away from you.

Back

7. Close Chin Ups with Palms Facing You and Close Pull Ups Palms Facing Away from You. This exercise works the lower lats and middle back and the close pull ups palms facing away will also give the same result. However, this will not work the biceps as much as the close chin ups, but this will work the forearms.

8. Wide Pull Ups. This exercise focuses the upper back and upper lats while also focuses on the biceps, forearms, and near shoulders.

Abdominals

9. Crunches. This works the upper abs. To perform this exercise, lie on the floor with your knees bent and your feet on the floor. Place your hands behind your head, and raise your chest slightly upwards that you can feel the contraction of your upper abs. Once done, go back to the initial position, and repeat. Do 4 sets of 25 repeats.

10. Leg Raises. This exercise concentrates on the lower abs. Do this exercise by lying on the floor with your hands on each side of the body slightly inclined. Your legs on the floor, start by raising your feet about 45 degrees so that you can feel your lower abs working. Once done, go back to the initial position, and repeat. You can also do 4 sets of 25 repeats for this workout.

Thighs

11. Squats. Squats is known to be a powerful leg builder that can work your quadriceps, hamstrings, and lower back. This is a great compound exercise that is commonly done by bodybuilders. To start this, stand and keep your body straight with your hands behind your head. Bend your body, lower by bending your knees about 90 degrees. Return to the initial position slowly, and just repeat the process. Do 4 sets of 25 repeats.

Calves

12. Standing Calf Raises. Start by standing with your body straight, then begin to raise your body by elevating your heel off the floor. Your toes and ball of the foot should stay still on the floor. Go back to the initial position slowly, and repeat the procedure. Do 4 sets of 25 repeats.

To build muscles, you do not actually need a variety of equipment. You do not need weights to even get a leaner body. Just chairs and a barfix will do, and you can create different exercises that will target different muscle groups. Many exercises also do not require any equipment. But if you really want to get more muscle mass, you will eventually train with weights too. But, for now, you can practice these workouts and enjoy the benefit of gaining muscle mass without the use of weights.