The truth is there is no trick. Just like any other exercise program you will need some planning and some work. There are great benefits to following a "weightless" muscle building program. The convenience of not having to go to the gym is one. Also there is the widely held belief that building muscle without weights develops a more functional type of strength. So how to go about it?
Think about it just like you would a workout with weights. Do you go in and work every body part at every workout? No, you select what you will work on that day and focus on it. When I do this type of workout I tend to focus on upper body, lower body, and back.
For the upper body the push up is the old standby. Follow strict disciplined form and progressively increase your reps. I will frequently do a workout where I perform several different types of pushups, changing with each set. I may use pushup bars for one set, and close grips for another. Then I will put my feet up on the couch or a chair and do a set like that. It puts more emphasis on the shoulders. Put your feet on a chair and do chair dips to hit your triceps. There are many ways to increase your resistance and strength as you progress. The different types will allow you to hit the muscles from different angles.
For lower bodywork I like to simply do weightless squats. I perform them in strict form for a high number of reps, the burn in your legs is terrific. Lunges without weights are another exercise I will throw into the mix. As you get better you can try to perform one-legged squats or pistols. Hint: use a doorframe or something to hold onto when you first try these. It helps your balance tremendously. Another benefit to these exercises especially squats is that you will get a good aerobic workout along the way if you keep a good pace.
For your back we have another old standby: the pull up. Pull-ups can be done with palms away or palms facing. Pull-ups are tough. Modify them if necessary by resting your feet on something to reduce your bodyweight. My favorite back exercise is the yoga or wrestlers bridge. Once you are in position try to hold the bridge for a specific count. As you progress increase how long you can hold the bridge. I find this exercise hits my entire body. I can actually feel my lower back being stronger and myself standing straighter. Another exercise I will do for my lower back is to lie on my stomach and arch my lower and upper body off the floor. Hold the count for as long as you can and relax.
So there you have some ways that you can start building muscle without weights. Try some of the exercises and plan your workouts just like you normally would. You can even get outside and take advantage of a neighborhood playground to give yourself more options. Finally, get creative; the exercises mentioned here are only a beginning.
Think about it just like you would a workout with weights. Do you go in and work every body part at every workout? No, you select what you will work on that day and focus on it. When I do this type of workout I tend to focus on upper body, lower body, and back.
For the upper body the push up is the old standby. Follow strict disciplined form and progressively increase your reps. I will frequently do a workout where I perform several different types of pushups, changing with each set. I may use pushup bars for one set, and close grips for another. Then I will put my feet up on the couch or a chair and do a set like that. It puts more emphasis on the shoulders. Put your feet on a chair and do chair dips to hit your triceps. There are many ways to increase your resistance and strength as you progress. The different types will allow you to hit the muscles from different angles.
For lower bodywork I like to simply do weightless squats. I perform them in strict form for a high number of reps, the burn in your legs is terrific. Lunges without weights are another exercise I will throw into the mix. As you get better you can try to perform one-legged squats or pistols. Hint: use a doorframe or something to hold onto when you first try these. It helps your balance tremendously. Another benefit to these exercises especially squats is that you will get a good aerobic workout along the way if you keep a good pace.
For your back we have another old standby: the pull up. Pull-ups can be done with palms away or palms facing. Pull-ups are tough. Modify them if necessary by resting your feet on something to reduce your bodyweight. My favorite back exercise is the yoga or wrestlers bridge. Once you are in position try to hold the bridge for a specific count. As you progress increase how long you can hold the bridge. I find this exercise hits my entire body. I can actually feel my lower back being stronger and myself standing straighter. Another exercise I will do for my lower back is to lie on my stomach and arch my lower and upper body off the floor. Hold the count for as long as you can and relax.
So there you have some ways that you can start building muscle without weights. Try some of the exercises and plan your workouts just like you normally would. You can even get outside and take advantage of a neighborhood playground to give yourself more options. Finally, get creative; the exercises mentioned here are only a beginning.