Love Bodyweight Workouts? These 6 Tips Will Take Your Workouts to the Next Level

Want muscle gains but don’t have any weights?

It’s definitely possible to build muscle without weights here’s what to do.

“to get to build muscle, you better challenge the muscle,” says Dr. Colvin.

So, whatever change it takes to challenge your muscles, that’s the goal.

And figuring out what works best for you or what tests your body that most?

Well, that’ll take some trial and error.

The bodyweight group had a comparable increase in muscle size to the group with a heavy load.

Mechanical Tension

Mechanical tension typically comes into play during weightlifting.

(This is also part ofthe science behind progressive overload.)

This causes hormonal, cellular, and growth factor reactions, offering another way to pump up your muscles.

The opportunities are endless, TBH.

But here are a few concrete tips for challenging your body and encouraging muscle building, courtesy of Galbraith.

You’ll also want to limit breaks between those reps and sets, but without sacrificing proper form.

This puts more stress on the muscle, promoting growth.

Another option: Slow down the entire exercise.

To increase the tension on your muscles, add some explosiveness to your moves.

Squat jumps, lunge jumps, hinge jumps, burpees they all count toward more muscle building.

It makes sense, as one side of the body is handling all the weight rather than splitting it.

Keep that in mind as a sign to switch up your routine.

Looking to get started with bodyweight exercises?

Here are a number of upper and lower body bodyweight exercises to build muscle.

After a warm-up, do the complete circuit three to four times.

Allow at least a 20-second rest between each exercise.

If you’re just starting an exercise routine, you shouldschedule a rest dayfor every two days you workout.

Those who train regularly should incorporate anactive recovery dayinto their week of exercise.

Active recovery can include stretching, walking, light cardio, plenty of nutritious food and lots of water.