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Most muscle building workouts focus on weight lifting to stimulate muscle growth, with progressive increases of weight over time, resulting in increased muscle strength and size.
Sure, this is the most common way to build muscle, but it is of course not the only way.
This article is for people who are want to build muscle ar home, without having to go to a gym.
These techniques will be great for people who are too busy to go to the gym, want to save money on gym membership, or just want an alternative form of exercise when away on holiday or a business trip with no access to a gym.
Instead of you going to the gym, the gym will come to you.
Your own body will become your gym!
To Build muscle without weights you have to do more than just push-ups and sit-ups over and over again. But there is no rocket science involved.
You have to adapt the bodyweight exercises such as push-ups, pull-ups, dips, sit-ups and bodyweight squats, for the purpose of building muscle size.
Here are 3 ways to supercharge these old time bodyweight classics to build muscle:
1 Keep it slow, bro
To make up for the lack of resistance, you need to slow the bodyweight exercises down.
Just doing high reps on bodyweight exercises at their normal speed will more improve your endurance, rather than building size.
To increase muscle size you lift a moderately heavy weight, for a limited number of reps. To apply this to bodyweight exercises, you have makeup for less resistance, by slowing your reps down.
So how slow are we talking here? Slow enough to reach failure after 8 to 12 reps.
How slow should you go?
Try 10 to 30 seconds up and 10 to 30 seconds down.
Over time try to do your reps slower and slower. This is will be a form of progression similar to increasing the weight you are lifting.
2 Flex your muscles
Because bodyweight exercises done in their normal way are easier than lifting weights, you need to do everything that you can to make them harder.
A great way to do so is to make sure that you are flexing your muscles before, during and after the exercise.
Before each exercise, flex the muscles that you are about to use in the exercise.
This hard muscle contraction before each exercise, pre-exhausts your muscles. In other words it tires out your muscles before you do the exercise to make it even more intense.
Also be sure to flex the muscle used all the way through the exercise, and give an extra hard "squeeze" in the position of full muscle contraction.
And when you have finished the exercise, once again flex the muscles as hard as you can.
3 Reduce rest period between sets
To really make things a challenge, work on reducing your resting period between exercises.
You might start off, 1 to 2 minutes rest between each set. Progressively work at reducing this, so that for the second set you rest for just 45 seconds, and then for just 30 seconds.
Another popular approach is to do a superset type bodyweight workout where you perform a set of say push-ups, and then immediately go onto do a set of squats without rest, and then onto a set of dips, and then a set of pull-ups, etc.
Only rest once you have done a complete circuit of all the exercises.
Building muscle without weights is not complicated and is not much different to building muscle with weights.
You just need to make a couple of small changes in order to make the bodyweight exercises as hard as possible to makeup for lack of resistance. You will still be stimulating those muscle fibers and promoting muscle growth.
Make sure that for each exercise of your bodyweight workout, you integrate the 3 techniques just discussed.
If you do it properly, you will be get the workout of a lifetime.
For more information checkout The Muscle Experiment: Lost Secrets Of Bodyweight Training at https://www.the-muscle-experiment.com