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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            
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Can you really build muscle without weights?

Mike Thiga transformed himself from a scrawny 148 pounds 
to a massive 187 pounds. In slightly less than 6 months, 
he packed on 39 pounds of solid muscle, all without ever 
lifting a weight or going to the gym. 

Learn how he did it in Bodyweight Training For Mass
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      FITNESS TIPS FOR 2/21/2001                  
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HOW TO BUILD MUSCLE WITHOUT WEIGHTS, 
CHARLES ATLAS AND DYNAMIC-TENSION REVISED 
by Paul Becker 
 
Why would anyone want to workout without weights? Everyone
knows that using weights and machines is the fastest, most 
efficient way to gain size and strength. While this is true, there 
are many reasons why someone would want to, or even be 
forced to train for a while without the benefit of using weights. 
Someone traveling or working long hours trying to support 
his family may not have the time to get to a commercial gym, 
and may not have the extra space or money to set up a good 
home gym. 

Let's face it there are times (vacations, etc.) when all of us 
can't easily get to a gym. There are also many trainees 
(beginners or athletes training for boxing, baseball or some 
other sport) who aren't trying to get a lot of muscular bulk but
want the type of strength, endurance, tone and definition 
that calisthenic exercise offers. These exercises can also be 
performed anytime, anywhere and you can do them over your 
entire life to keep fit. 
 
The idea behind this article is - If for some reason you do 
workout without weights, what is the most efficient and result 
producing way to do it? You can use these techniques and 
exercises in many ways: To build muscle, to maintain muscle 
you already have, in combination with your weight training to 
add variety and a change of pace, as a warm-up or pump-up 
routine, to ease back into training after a layoff or injury, etc., 
etc. 
 
I recently got my hands on the famous "Dynamic Tension 
Course" by Charles Atlas. I ordered it mostly as a collectors 
piece and novelty item, like owning a part of American pop 
culture. Who could forget those great advertisements like, 
"The insult that made a man  out of 'Mac'.", "Who else 
wants a He-Man body?" or "In just 7 days, I can make you 
a Man.", I was also curious as to what was this Dynamic 
Tension workout exactly. I have always believed that - Only 
a fool thinks he knows everything and that a wise man 
never stops learning. I read the course and found it quite 
interesting and it inspired me to write up a few of my own 
ideas on techniques and exercises that can be used to
build muscle without weights. 

 
THE TECHNIQUES 
 
(1) The first technique is to just do the exercises in the 
traditional manner, I know you can do 60, 80 even 100 reps 
but that's the idea, grind out as many reps as you can 
this will build up your endurance and give your muscles 
a change of pace. And while this most likely won't give 
you any extra size right away, when you go back to 
weight training with heavy weights and lower reps you 
may be surprised that you are now gaining faster then 
before. A few years ago some top bodybuilders were 
talking about a technique they called "100's", they 
reduced the weight and did literally 100 reps on all their 
exercises, they claimed it brought about certain 
physiological changes that made the muscles more 
responsive to later heavier training. It's worth a try, 
especially if you're going to be doing calisthenics 
anyway. 
 
(2) Another way to get more results from these 
exercises is, right after a set flex hard the muscles 
just worked, flex as hard as you can and hold for at 
least a count of 10. Arnold talked extensively about 
"Posing as exercise" and the use of "Iso-Tension" (Iso 
means - Equal; the same, and Tension means - To 
tighten; stiffen; contract. So Iso-Tension is simply 
contacting the muscles and holding in the same place - no 
movement.) he said that it really gives the body a more 
chiseled look, reaches areas that training misses and 
will make muscular contractions while training more
intense, and more isolated. All good reasons to try this 
technique. 
 
A better variation of this is to flex the muscles you are 
working first, get them good and tired and then do the 
exercise, thus Pre-Fatiguing them. For example flex 
the chest or tricep muscles as hard as you can, then 
immediately do a set of push-ups. Feels different 
doesn't it? It's a lot harder and produces much better 
results. 
 
(3) Another technique is to reduce the rest time between 
exercises, let's say you start with 60 seconds after a 
while cut it down to 45 then 30, then 15, etc. How about
no rest between sets, a whole cycle of calisthenics all 
done nonstop, that makes it way more intense. 

Also try it this way - do one set, let's say of chin-ups, go 
until the muscles are really tired or even to total failure 
wait only a few seconds and then do another set. How 
many reps did you do on your second set? Only 4 or 5 I 
bet, that's about what you'd do if you were doing some 
heavy pull-downs. You should see some growth from 
this style. Make it even more intense by increasing 
the reps on the first set and by decreasing the rest time 
before the second set, this is using the Rest-Pause 
method without weights. 
 
 (4) Why not simply add some weight, just because it's 
not metal disks doesn't matter your body can't tell the 
difference. Put some heavy books on your back and 
do push-ups, or even have your child sit on your back. 
Get your wife or girlfriend (but not both at the same time,
 that could be trouble) to sit on your shoulders while you 
do squats. Do donkey calf raises, get creative there's 
always a way to add some more resistance. 
 
(5) How about using only one limb at a time, like doing 
one legged squats, one arm chin-ups, one arm 
push-ups, etc.. It takes some balance but it definitely 
makes it harder and puts on more muscle. 
 
(6) Slow-Motion training is becoming popular again, try 
taking a full 12 seconds for the positive phase and 6 
seconds for the negative phase of each rep. Don't lock 
out in the top position and don't rest in the bottom 
position, change smoothly from the positive to the 
negative. This is using Slow Continuous Tension, how 
many chin-up can you do this way? Not many I bet, it's 
intense. 
 
 
SOME SUGGESTED EXERCISES 
 
Deep Knee bends - Builds thighs, gludes, hips and great 
for lung power and endurance. With your feet about 
shoulder width apart, grab on to the edge of a sink (or 
something that will give you support) and while looking 
up slowly bend your knees and lower until your butt is just 
about touching the floor. Slowly standup again using only 
your legs to lift you, keep your heals on the floor and do 
as many as you can. For variation you can place your 
feet wider or closer together, or do them one leg at a time. 
 
Calf Raises - Do them on steps, put your toes on the edge 
of a step and hold on to the hand rail for balance, lower
your heals to get a good stretch, then raise up on your 
toes as high as you can, lower and repeat for as many as
you can. For variation try them in the squatted down 
position, one leg of a time or donkey style. 
 
Chin-ups or Pull-ups - For building back, shoulders, and 
biceps. Grab a bar with an under hand grip and hang 
down getting a good stretch in the lats, Pull up until your 
chest hits the bars, lower and repeat for as many. These 
can be easily be done in a park, school yard or on a 
doorway chinbar. Also try with an overhand grip, with 
one arm at a time, or even on monkey bars using a 
parallel grip (palms facing each other). 
 
Push-ups - For building chest, shoulders and triceps. 
Lie face down on the floor hands about shoulder width 
apart keep your palms turned inward slightly, push-up 
until your arms are straight, lower and repeat for reps. 
To make it more difficult elevate your feet. Also, try 
different hand placements (closer together or farther 
apart). They can also be done between chairs, this 
was the favorite exercise of Charles Atlas. Another 
variation is Dips between parallel bars. 
 
Handstand push-ups - Great for shoulders and arms. 
Get into a handstand next to a wall, put your toes 
against the wall for balance, lower yourself until the 
top of your head touches the ground, push back up 
and repeat for many reps. Try both close and wide 
hand placements. 
 
Crunches - For firming abdominals and reducing 
stomach. Lie on your back with your legs bent and 
your heals close to your butt, put your chin on your 
chest and your hands behind your head. Raise 
your head up crunching your abs hard (you should 
only go about 1/3 of the way as compared to
traditional sit-ups) lower and repeat for lots of reps. 
 
Hyper -Extensions - For strengthening your lower back. 
Place a chair near a bed, while lying face down with 
your hips on the chair and your lower legs shoved 
between the mattress and boxspring, put your hands 
behind your head and bend forward at the waist as far 
as you can, raise back up until your back is straight 
and repeat for reps. 

Grip Exercise - To build forearms and hand strength. 
Use a store bought pocket hand gripper, or a hard 
rubber ball that fits in your hand, squeeze as hard as 
you can, relax and repeat for many reps. Also try 
just the thumb and one finger at a time, exercise 
each finger this way. 
 
FINAL WORDS 
 
Always use proper form while exercising, 
remember - it's safety first. It is also recommended 
to stretch before and after your workout. Give 
these ideas a try, and never again have a bully 
kick sand in your face. 

For more information on bodyweight workouts checkout... 
How To Build Muscle Without Weights
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SUPPLEMENT SPOTLIGHT

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Primary usage: Increase testosterone, and hence muscle 
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The primary ingredients are Tongkat Ali, DHEA, Zinc and tribulus 
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These other three ingredients are mean't to curb, or inhibit 
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The results????

Let me put it this way: Both me and my training partner went on 
Andro-Shock. Within three days I felt more aggressive in the 
gym - my weights went up. I actually LOST a little weight, but that 
ended up being fat - a good thing. But, on the last day of the first 
week, something happened. Normally, my training partner are the 
best of friends. However, on this day, he made a comment about 
my quads, and I made a comment about his "wimpy calves", and 
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IS THE TRUTH!! This is the first time this has ever happened!!! 
Consequently, I have to say Andro-Shock works - it boosts 
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Dosage: 3-6 tabs per day. I'm taking 3 tabs twice per day for 6 weeks 
on 2 weeks off.


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