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No Weight Training Program




         Whether you are looking for a new way to build muscle mass or are determined by your financial status to limit your expenses. Weight training is an excellent alternative to gym equipment. The same or even better results can be achieved by training at home or in any other place. While enjoying a conformant ambiance and not being obliged to schedule your training around gym working hours.

             No weight training gives great liberty but requires discipline and commitment. It is more likely to get distressed when you train at home and escape a training session. If you have a sense of procrastination and cannot enforce yourself to work out when you are not supervised or like to train in crowds, look for a gym membership and move your training there.

No Weight Training

             There is a stereotype among bodybuilders, especially novice ones, who blindly believe that only gym equipment exercises goanna helps them build muscle. Nothing more wrong than this. Bodyweight exercises are considered by authorized bodybuilders to be that skeleton on which the whole workout routine has to be built. Why so? Pretty simple; they are all compound exercises through which are worked larger muscles Gym equipment exercises. Target smaller muscles and more suitable after at least one year of training.

          Stop complaining. You have no time or equipment to get stronger and melt away that extra fat as planned a long time ago. It’s time to take control of your weight and build a body that everybody will envy. What are the best bodyweight exercises? You can find how to challenge your workout to keep it exciting and evolving by reading this post.

Lower Body Free Workout Weight Routine:

            If you aim to get slim thighs, gorgeous glutes, and legs, then bodyweight exercises like jump squats, step-ups, stationary lunges, and single-leg rising deadlifts are the ones to fulfill your exercise program. Aside from being very challenging for muscles causing their growth, these movements carry low risks of injury.

          Perform about 2-3 sets for 8-10 reps each during a one-session training dedicated to working out lower body parts. The number of sets and the intensity of the workout are significant but sag when the proper technique of execution is not followed. To ensure you do movements right, watch videos for these exercises and try to perform them behind a mirror, carefully monitoring exercises from beginning to end. It’s better to learn how to execute exercises correctly in the beginning and take great benefits than re-learn them after a while.

Upper Body Free Weight Workout Routine:

             You can build a strong, more considerable upper body without lifting weights. You are told that bench presses are ideal for building big arms and chests; this is how many bodybuilders know. Bench presses are effective, but this doesn’t mean that nothing else can benefit you the same way.

              Pushups would increase strength and endurance, burn fat, and cause new muscle growth to a degree you didn’t even imagine. To diversify them, you can do different types of pushups every other workout. Wide pushups (hands positioned wider than shoulder-width apart) or diamond pushups. Hands-on box diamond pushups or one-arm pushups. 3 sets of 15 reps for each of them would be enough. But make them even more challenging; you can choose to increase/reduce. The seconds you stay low, or you elevate your body.

               Pull-ups, single-leg triceps dips, and inverted rows performed in 2 sets of 15 reps are the other exercises to consider for completing an upper-body workout. Don’t forget about the overload factor and the need to stress your muscle harder with every workout. Only so you can add more muscle gains and avoid hitting a plateau.

Be Attentive to Your Workout Intensity:

              Use different methods to diversify your training once in a while. Do not let your body adapt to the stress you put on it. There are many methods to do it-more sets, forced reps, drop sets, cheating, and exercise scheme. Whatever you choose is essential to acknowledge that one thing should remain consistent all over time: intensity.  Check our post "Increase your workout intensity by using descending series"  to try a method that proved quite effective.

              Keep in mind that between maximum intensity and overtraining is little room. So make sure you don’t go to this extreme. Learn to feel your body and not push the limits too hard. Allow 1- 2 days of resting between training and use a few seconds pause between sets. Eat well, rich in protein and carbs, which will fuel your body and muscles.

                If you are about to lose weight and think that a weight-free workout can be great for a calorie deficit, then you are wrong. Starvation will cause your body to eat muscles, and you will have no energy to work out. And this means less efficiency and higher risks of getting injured. Count how many calories you have to cut back to provide the minimum required for working out.


            Free weights training is not useless. Quite the opposite. You can burn fat, increase strength and endurance and gain muscle mass in the comfort of your home. Also, when unable to hit a gym with the same success as weight exercises.

            It is not the case to abandon weight training. But alternate it to challenge your body and make it more muscle mass. Keep in mind the above-mentioned exercises and use them whenever you are bored with your gym membership. Simply are traveling, and no other options are available.

Read More: Top 30 Gym & Workout Songs Summer 2018


Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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