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Using workouts without weights is a highly effective way to enhance your bodybuilding efforts; however, it is a greatly underutilized form of training. Many athletes don’t include bodyweight exercises into their bodybuilding workout programs because they don’t understand the benefits that these types of exercise produce, nor do they understand how to perform these exercises. This is a basic introduction to show you how to workout without weights to get a great physique and increased athletic abilities.
When you workout without weights, you are relying on your ability to move your own bodyweight to stimulate your muscles to grow. Bodybuilders who lift hundreds of pounds of weights when they workout often think of this as unchallenging - until they try it. The key to having an effective workout without weights is to do very high repetitions to break down the muscle fibers. This will increase your muscular endurance enabling you to punish your muscles for greater lengths of time during future muscel building.
Some examples of bodybuilding exercises that you can do using your own bodyweight are pull-ups for your back and biceps, push-ups for your chest and triceps, dips for your chest and triceps and hyperextensions for your lower back and hamstrings
Wide grip pull-ups are actually one of the most effective body building exercises that can be done to develop the highly sought after V-taper through the latissimus dorsi in the back. You can also do close grip pull-ups to enhance the thickness of your back. If you turn your hands to face your body, you will be doing a chin-up, which puts more strain on the biceps.
Push-ups, which work the pectoralis muscles and the triceps, are one of the most popular ways to workout without weights. As with the pull-ups, push-ups are a highly versatile bodybuilding exercise. You can perform them with a wide base to really target the chest, or with a narrow base to focus on the triceps. You can also do them on an incline or a decline to change the angle they work the chest from.
Another great bodybuilding exercise that doesn’t require the use of weights is dips. Dips target the chest and the triceps depending on the form you use during each set. If you do your dips straight up and down, you will focus more on the triceps. If you perform dips while leaning slightly forward, it shifts the focus of the exercise to your chest. As with any workout without weights, you can add resistance to this exercise with a weight belt or a dumbbell positioned between the legs.
One muscle group that most people don’t focus a lot of training on is the lower back. This is the perfect muscle group to workout without weights since it tends to be weaker and more susceptible to injury than other areas. Hyperextensions are a very effective bodybuilding exercise for this muscle group. These are usually performed on a roman chair at a very slow pace. As your lower back gets stronger, you can add resistance by holding a weight plate in front of your chest throughout the exercise.
This is just a short list of bodybuilding exercises that can be added to your bodybuilding workout program. Try to revise you training plan to incorporate some time in which you can workout without weights so you can train your muscles differently to keep them stimulated - you will be pleased with the results you see if you do.
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