Bodybuilding Training Without Weight Training Equipment

If you want to get a good workout when you can't get to the gym, then you need to look at doing an alternative bodybuilding training routine without using weights.  Many of us can find it difficult to find time to get to the gym and therefore will not be able to access the weight training equipment a gym has to offer. Your muscle building program need not suffer though, as there are some great muscle building exercises you can do at home without any equipment.

Is there an affective bodybuilding training routine without weights?

There are plenty of exercises you can put into your bodybuilding training routine without weights, that will build muscles and increase muscle definition. Many bodybuilders may argue that the only true way to increase muscle mass is to lift weights. This simply isn't true, as weight-free exercises have been used for decades by bodybuilder's at all levels.

In general, exercises performed as part of a weight-free bodybuilding training program will be higher endurance as they will involve more repetitions. This can actually benefit your muscle growth because you are doing exercises that your muscles are not normally used to.  This will "shock" your muscles and can give them a great burn.

These are 3 of the best exercises you can do as part of your weight-free Bodybuilding Training Routine:

Press-up / Push-up

I hated being forced to do these in high school, but the good old push-ups are a great exercise to build muscle on the arms, chest, and shoulders.

If you are just starting out with a bodybuilding training routine I suggest you do only a few push-ups until you feel your upper arm muscles start to burn.

As your strength increases, do as many reps as you can until failure. If push-ups become too easy, start adding some weight to your back. The easiest solution is to use a backpack that you can add heavy objects to as your strength increases.

Squats

Squats are a superb muscle building exercise that you can do without weights. They will be uncomfortable for those who are not used to exercising, but they are a great way to build up the muscles in your legs, in particular your quads.

As with push-ups, squats can also be made more difficult by wearing a backpack filled with heavy objects, such as books or bottles of water.

I prefer to do weight-free squats by crossing my arms and holding my shoulders, as this helps to maintain my balance and posture.

Pull-ups / Chin-ups

Pull-ups require a great amount of effort and fit perfectly into any muscle building workout. They require a strong grip and forearm strength because you are supporting your entire bodyweight.

Pull-ups develop the entire back, as well as the biceps, triceps, and shoulders. Even your abdominal muscles are used due to the stabilization needed throughout the exercise. 

Pull-ups are an excellent all-round strength and mass building exercise. If you can't lift your own body weight then I suggest you start by supporting some of your weight with a chair. If on the other hand you find pull-ups too easy, attach some weight to a belt around your waist.

Pull-ups can only be performed where there is a bar that can support your body weight. If there isn't a suitable place in or around your home to do chin-ups, then I suggest you buy a relatively cheap extendable chin-up bar.

Summary

A bodybuilding training routine without the use of weight training equipment is limited only by your imagination. So the next time you can't make it to the gym you can spend 30-45 minutes doing weight free exercises instead.

If you would like to know more about bodybuilding training programs, including bodybuilding nutrition and workouts then I suggest you visit Adding Muscle Mass.