As I’ve said a few times, weight training is one of the best exercises out there., however, not everyone can exercise with weights, being exercise without weights for bodybuilding the best alternative.
Before I start, I want to be 100% honest with you.. Almost nothing can replace a good bench press, deadlift, squat and overhead press. This is true, especially when it comes to aesthetics and strength.
The bad thing is that not everyone can or wants to exercise in a gym, not wanting to buy weight equipment for money or space issues. This will make it impossible for us to do heavy exercises with weights.
Of course, this is not a reason to be doing nothing, since exercising without weights for muscle is a good alternative. Although it is not as effective, it is possible to achieve a nice, well-proportioned body without lifting weights.
In addition, this tutorial will not only serve those who do not lift weights, but it can also serve people who lift weights, but for whatever reason (vacation, money) cannot go to the gym for a season. With this routine, they will be able to maintain without losing muscle mass or strength until they return to the gym.
It is also aimed at young people, who are too young to lift weights, but not young to exercise. We will be able to create a good base of muscle mass, to start the weights with greater strength and physical resistance.
In addition, it is always better to exercise than not to do it, since for exercise without weights there is no possible excuse. I’m going to offer you exercises that don’t take much time and that most can be done for free, so don’t make excuses and get up from the couch.
I offer you step by step how you can train without weights very easily and effectively, to achieve strength, muscle mass and to have a good base to train with weights.
Instructions for exercising without weights
- Self-loading:
We define self-loading as any muscle-building exercise performed with our own body weight. These exercises are the most basic out there, but they can also be very effective if done correctly. especially in people who weigh a lot. We are going to do mainly three basic calisthenics self-loading exercises, push-ups, pull-ups and sit-ups. Arm push-ups are performed with an opening at the width of the shoulders, going down to touch the chin and with the back as if it were a table (with them we do chest, shoulder and triceps). Pull-ups are done by hanging on a bar and going up, being able to change grip to work different muscles as long as we go up to the top without bouncing (we do back, biceps, abdominals and forearm). Finally we have the abdominals, which are used for what their name indicates. - Hit:
As you may have seen with the exercises above, we only did the torso, leaving the leg untrained. The way to train it is with high intensity interval training or hit, for which I have two exercises prepared for you, the sprint and the jump squat. For the quads, we are going to do 10 50-meter sprints, resting for a minute and a half between them. For the gluten and hamstring, we’re going to do 3 sets of 10 jump squats, going down to parallel and jumping up, with 2 minutes rest between sets. This will also help us lose fat, since they burn many more calories than running, something that will help us stay defined and with good aesthetics due to the low percentage of fat. - TRX:
Although with the above exercises we already have more than enough to maintain ourselves, we have one more option, the TRX. This is a self-loading device, which has the particularity of being able to be used to train and isolate almost all the muscles of the body. The TRX is hooked to any solid place and is used very easily, that is, by pulling or pushing it to do the exercise we want, which will have our own body weight as resistance. The TRX has a high price (the original, then there are copies for 20 euros), but it can be a good solution for those who are looking for a professional result without going to a gym. - More self-loading:
When we already have a professional level, we can perform other calisthenics exercises that are more complicated than the ones we have already done at the top. We have, for example, the triceps dips, the muscle up (dominated + dips), the flag… IF you know these exercises, you will know what I am talking about, since they are only for advanced levels and they are the ones that really make you strong. If you are interested in calisthenics, in many cities there are bar parks with large communities that practice it in groups, which can advise and help you (search for street workout for its meaning in English).