Build Muscle Without Weights With These Moves

Michael Easter

August 19, 2019 9:01 PM

Stop thinking of iron-free exercises as just something you should only do in a pinch, or when you're dedicating your training time to active recovery. You can build a whole program of workouts using only yourself for resistancethere are entire gyms built around these principles , after all.

Build Muscle Without Weights With These Moves

But if you're sticking to a plan minus any of the traditional weight room implements, you'll get bored of the old standards fairly quickly. These challenging variations on classic bodyweight moves (the pullup, squat, and pushup) will push you to your limits and help to build a physique that just about anyone clanging and banging dumbbells around will envy. Try to add these moves to your bodyweight workoutor any routineby following the instructions and videos below.

Walking Negative Chinup

Build Muscle Without Weights With These Moves BusinessInsider USA Images

Hang from a chinup bar so youre looking down its length, your left hand in front of your right. Pull your chin up to the bar, your head on its right side. Remove your right hand from the bar. As you lower yourself with your left arm, walk your right hand in front of your left. Pull yourself up on the bars left side using both arms. Lower with your right as you walk your left hand forward. Thats 1 rep. Work up to 5.

Want another challenge? Check out this pullup variation.

Michael Easter