Best way to Build Muscle without Weights
Whether you decide to exercise at the gym or at home
, the choice you make is a key factor in determining how you will reach your optimum fitness levels. There are many factors to consider that need to be evaluated when choosing which is one is the best place to exercise. After you have decided where you want to workout at, you can then concentrate on building a workout program.
There are several disadvantages and advantages to working out at home instead of the gym. Of course a big advantage to training at the gym is having access to weight equipment. Although, gym memberships can be a bit costly for some. It also can be a hassle to drive to and from the gym. And a lot of times the gym can be over crowded, leaving you waiting on someone to finish their sets on whatever equipment it is you need to use.
Working out at home on the other hand can be a lot less frustrating, time consuming and more affordable.While definitely being more convenient, unless you can knowledgeably come up with an effective workout program you can do with little or no equipment and with minimal space, working out at home me not be your best option.
Investing in weight equipment can be very costly and take up lots of room in your home. The good news is you really don't need a whole bunch of weight equipment if your trying to get in shape. With the proper workout routine, you don't need to use weights, and you can workout practically anywhere in the house. This is done by combining Plyometrics with Calisthenics into a Circuit Training routine.
Calisthenics + Plyometrics = Circuit Training
This workout combines calisthenics and plyometric movements into individual exercises and implements them into a circuit training routine. This is an extremely effective workout that builds muscle, increases strength, improves flexibility, improves cardiovascular strength, burns fat, and increases power output.Plyometrics involves jumping and bounding exercises that are great for developing acceleration, speed, and power. It is a great method for improving you overall physical abilities by making you more explosive and improves your reflexes.Good examples of exercises that combine both calisthenics with plyometrics are clapping pushups or a squat jumps.
Each movement you will perform will focus on working core muscles, which is best for building muscle and increasing functional strength. Your flexibility, coordination, and balance will also improve. By working your core you will burn a lot more fat and build muscle faster then you would if you just focused on your individual muscle groups.
The
circuit training routine you will perform consist of doing 4 sets with 5 exercise movements for each set. Instead of doing a set number of reps for every exercise, each one will last the duration of a minute. So each set will last for a total of 5 minutes. Excluding the time it takes to go from workout to workout.There should be no more then 15 seconds rest between each exercise.This will strengthen you cardiovascular conditioning and help you burn through a lot of calories.
You will try to complete a total of 4 sets, with a minute rest between each one.All the movements you do in the first set, you will do again for the third set. The same is done with the second and fourth set.
When doing these exercises, it is important to consider that if you have never have done or been taught how to do even the most basic of exercise moves, such as a push-up, it can be difficult to do correctly.It is always better to do less reps of a move correctly then it is to do more reps and do the move wrong. Quality over quantity.
You might not be working as hard while trying to learn the proper form at first, it will take time and patience, but if done correctly you will start to see results a lot sooner.By not utilizing the proper forms you will not have significant progress.It's not a bad idea to maybe video record yourself or workout in front of a mirror to make sure your maintaining proper form.
This
circuit training routine should be done every other day. You should be doing interval running on non-circuit training days. Take at least one to two days off a week. I find it best to do 3 days on, one day off. This way you're not working out for 6 consecutive straight days, but you're still working out 6 times a week. By doing circuit and interval running you will get in the best shape of your life.
While weight lifting might be better for building muscle mass and overall strength, this workout will actually get you in better shape, you'll get ripped faster, you'll develop great explosive power, you still build lots of muscle, and you'll have better overall functional strength and endurance.
Best way to Build Muscle without Weights
By: Shawn Kocab
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