By: nikky Howard
Submitted: 2010-07-29 20:29:04 | Word Count: 704
How to make muscle while not weights is all concerning coming up with your workout and fatiguing you are the muscle group you're coaching by using shorter periods of rest between exercises, a touch like super setting but while not the weights.
There isn't one half of my body I am unable to get a good workout on without weights, from my legs to my forearms I can get the same impact as I do when I am within the gym weight training.
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The only forms of kit I use are a chin-up bar and a set of chairs, simply from these 2 things i will get a full body workout.
As I said at the beginning the art to putting together muscle without weights is to keep the intensity, this that means keep the remainder between the exercises short or perhaps no rest at all.
Conjointly in each workout perform the exercise as slow as you can keeping super smart form and concentrating on the muscle group you are operating out on, this can hit the muscle fibbers to their fullest, do not go to slow simply slow enough to create the exercise onerous to perform.
In each exercise make sure you're squeezing the muscle you're working on at the prime of each movement and stretching the muscle at the bottom, conjointly if you're resting between sets stretch the muscles in-between as well.
Here is an example workout for the chest and back muscles.
I prefer to begin with chest as this also works the back, triceps and shoulder muscles as well.
Upper chest and middle back.
Putting your feet onto a chair and keeping your body straight along with your hands shoulders width apart, slowly lower yourself to the floor hold for a second and squeeze your chest as much as you can you'll do that by trying to tug your hands along, do not actually pull your hand along but just enough to get the squeeze in the chest muscles. Push yourself back to the high and start again try to perform a minimum of 12-15 reps, if you've got trouble performing this type of push up then place your feet onto a bed this will allow you to place additional of your legs onto the bed creating the exercise easier, this works for any push up movement by bringing your legs closer to your body or kneeling on the bottom to take the burden off.
When performing one set go straight to the chi up bar and with a medium grip rep out twelve-15 reps if you discover chin-ups to laborious at initial put a chair underneath your feet and facilitate yourself up and down by pushing your feet on the chair.
Middle chest and outer back.
Once the chin-ups go straight back to the push ups continue this going back and forth from the push ups to the chins for a minimum of four sets.
Lower chest and inner back.
Next perform push ups together with your feet on the ground using the same techniques as before then taking a close grip on the chin up bar so your hands are about 4 inches apart, perform these exercises for three-4 sets with ten-twelve reps per exercise.
Next putting your hands onto 2 chairs perform the last set of chest exercises then on the chin up bar taking wide grip therefore your hands are past your shoulders.
By working out these 2 muscle groups together you will notice that the push ups help fatigue the rear and the chin-ups stretch and fatigue the chest, depending how advanced you're you'll increase the number of sets for both exercises additionally continue with operating out on the shoulders and triceps in the identical workout, I might perform this a minimum of twice per week or as my muscles have fully recovered.
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