How Long Does It Take To Build Muscle?

Building Muscle With No Equipment

Just because you don’t have a gym membership or any fancy new gym set ups at home doesn’t mean you can’t have a great workout that is going to build muscle mass. Even if you don’t even have a set of dumb bells there are some fantastic body weight exercises that you can do anywhere, anytime!

The thing a really like about body weight exercises is that they are natural and your body moves in it’s own way, as opposed to using machines where your body is forced to move in line with the machine which quite often is not a natural movement.

Here’s some of my favourite body weight exercises that you can use to start building muscle if you have no equipment, and even if you do have equipment or access to a gym these moves will still be a great thing to add to your workouts.

• Push Ups

I love push ups, there are so many different variations you can do so they can never be boring. In terms of building the pecs I would prefer to do push ups than a bench press every time! Personally I think the bench press is one of the most over rated muscle building exercises around.

Here are a few of the different push up variations you should try:

1. Pike Press
2. Clap
3. Side-to-side
4. Decline
5. Diamond
6. Military
7. Dive-bomber

• Dips

All you need for dips is a chair and your good to go. Try and go as low as you can for a better range of motion and when you start to find the standard dip a little too easy you can make it more difficult by lifting one leg off the ground and then switching legs every 5 reps, or alternatively you could rest your feet on another chair while performing the dips. There is always some kind of way to make these body weight exercises more difficult and that is what you need when you are trying to build muscle mass.

• Squats

You don’t necessarily need to use barbells in order to perform some muscle building squat exercises. Just like the other body weight exercises I have mentioned there are a ton of different variations when it comes to the squat such as:

1. Pistol Squat
2. Single Leg Dead-lift (This is not technically a dead-lift, just a variation on a single leg squat)
3. Wall Squat
4. Single Leg Wall Squats

So try some of these great body weight exercises today and start building some more muscle mass. But as with any exercises you do it is extremely important to maintain a good form, not only will you get much better results this way but you will also help to prevent any injuries.