Can you build muscle without lifting weights ?

Can i put some some extra muscles with just a body-weight exercises ?

Well yes you can do it if you knew how to do it and today we will show how you can get bigger with only your body_weight in the fastest ways.

There are a lot of a people who believe lifting weight is the only way  to build muscles, but that not the whole truth but in the fact the main cause that make muscles grow is how much the stress and resistance you apply on them whatever the type of it because your muscles will not know that you are lifting weight or not they only react the to the amount of resistance you put on them and grow bigger and stronger and from that concept you realize that can build a good looking physique , and you can found some athlete who are massive and huge without lifting weights .

So first let talk about the different between body weight exercises and lifting weight , both of them are putting a certain amount of stress to you muscles but they different in the result , second in the  frequency in body-weight you train more frequent than in lifting weight and here i will talk about some examples of workout plan :

workout Plan 

1-You can train a full body workout till 5 times a week with a reasonable volume (2 exercises for pulling- 2 of pushing-2 of legs and you can adjust it ).

2-you can separate between upper body and lower body and you can repeat it twice a week or eve to three times in a week. . 

3- you can also separate to pull day push day and leg every day twice a week which leave you with only day of rest.

    or just create your own workout plan that suits you the best but in you mind that you should more frequent and more volume training in other word more set and more reps and make sure to perform the perfect form of the exercise in the full range of motion .

Time under tension :

And one of the most important thing is time time under tension or in other the time you spend while you are doing the exercise ,if you do the exercise a bit slower you will see a better result and for example you can try 4-4-4 method in pull ups or push ups you get down for 4 second you hold your position for 4 second and you push up for 4 second , and if you find this method so hard just do the exercises as slow as you can for better results .

Rest time :

Another thing to do for better result is to reduce the rest time and i recommend it to be 30 second between set and 3 minute between exercises for better muscles activation which gives you better results .

        The sets and reps :

In the case of the body weight exercises the rule of 4 set or 3 set of 12 rep it not the best option to build muscles so if you want to get a good result try 5 set or 7 set or even 10 set if you are that advance and the rep do 75% of your max rep on the exercises for example if you can do 12 rep pf pull ups for max than for a perfect plan try to do 5 set of 10 rep or 7 set if you can if you find it so hard with the little rest time than try 9 reps for 5 set in other you should give it all you can to get a really good result.  

So try those tips and leave your result in the comment below