10 Ways To Build Muscle Without Equipment

April 12, 2020

Here are 10 ways to build muscle with no fitness equipment.

  1. Adjusting the technique to make it harder
  2. Slow tempo of the exercise
  3. Deeper range of motion(stretching the muscle)
  4. Focused contraction
  5. Speed
  6. Isometrics(Holding the exercise at a specific point)
  7. Explosive(Fast powerful movement at maximum intensity for a short amount of time)
  8. Stability and Abduction (using a slippery floor or a balance pad to work balance)
  9. Items in the house for weight, weighted calisthenics or bodyweight(Door pull ups, Water bag rows, Chair dips)
  10. Volume(Working out the muscle more such as doing more repititions)

Exercises used in the video:

  • Squats(quads and glutes)
  • Side Squats(Inner thigh and glutes)
  • Push Ups(Chest, front deltoid and triceps)
  • Tricep Extentions(Bodyweight)(Triceps)
  • Sissy Squat(Quads)
  • Mountain Climbers(Core)
  • Hollow Body Hold(Core)
  • Explosive Step Ups(Quads and glutes)
  • Box Jumps(Quads and glutes)
  • Pike Ups(Core and shoulders)
  • Hindu Push Ups(Shoulders, chest and triceps)
  • Single Leg Bridges(Hamstrings, Glutes)
  • Nordic Curls(Hamstrings)
  • Bicep Curls(Biceps)