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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 Build Muscle Without Weights

     Fitness Tips For 8/8/2012

How To Do One Legged Squats

By Mike Thiga

You do not need any fancy equipment in order to get a great body 
doing progressive calisthenics has proven itself to work very 
effectively. You can tone, tighten and reshape your whole body only
using your own bodyweight without lifting heavy weights.

For example strengthening and reshaping your legs is something can 
be very effectively achieved by doing one legged bodyweight squats. 
If you get to the point where you can do 5 full range reps you will 
see a big difference in a short space of time.

One should start by doing this movement in mid-range and not trying
it with full range when you first start. Flexibility is important as 
you need to keep your foot that is on the ground flat on the ground 
without coming up on your toes.

The way to do this is by starting with your leg that you are not 
standing on to be in front of you or even resting on a ball or a low
shelf. Then lower yourself down to the point at which you feel your 
heel start to lift up. This means that you need to get more 
flexibility in your Achilles tendons.

In order to maintain your balance you will need to lean forward so 
that when you are at the bottom of the squat your chest is nearly 
touching your quad. Keeping everything tight make sure that your 
weight does not go beyond your toes of the leg that is doing the 

If you have started doing one legged squats using any support like
resting your other leg on a desk or something you then need to 
start lifting your leg and doing it with your full bodyweight. 
Even if you are not yet flexible enough to do a full range rep you
should start practicing on your balance.

One can start doing this by simply pushing your one leg out straight
in front of you. Then lowering yourself to even mid-range is a good 
way to start in order to increase your balance and flexibility as 
well. The other option of cause is to start at the bottom with your
knee bent and try and lift yourself up with your other leg in front 
of you.

The only way you are going to get to a point where you can do 5 or 
10 free full range one legged squats is by progressive resistance. 
This means that using your own bodyweight you can progressively put
more weight on the one leg by improving your balance as well and 
the depth of the squat.

It is a good idea to do a workout of legs by starting with doing 
these one legged squats and then move onto two legged squats. This 
type of pre-exhaustion is something that will improve the results 
that you get very quickly.

It is important to note that very few people are able to do a 
one-legged squat when first starting out. You need practice in order
to get to the point where you can do even one rep with full range. 
It just takes a bit of dedication like everything in life practice 
makes perfect.

For more information on bodyweight training checkout... 
Bodyweight Training For Mass

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How To Do One Legged Squats

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