A Guide To Building Muscle Without Weights

Hi, my name is Nick Mitchell. I am the owner
of Ultimate Performance Personal Training here in London. Today, we are going to talk
about how to build muscle. We are going to look at various different
topics and cover everything that we can to help get you the muscle mass, the muscle development
that you want and to give you all the little tricks of the trade that help makes this personal
training business here the best in business. Today, we are going to look at how to build
muscle just by doing body weights exercises. I am going to assume you have got a little
bit of equipment because we are going to look at chins and things like that. But we will try and keep the core essential
exercises so that you can do them in your own bedroom. So we got Dave as our very willing
and very able model and demonstrator, and he is going to show us a few things. Obviously,
Dave, let’s just start with the press-ups, just a regular press-up. So Dave is going to go control down full range.
If you look at Dave’s body, if you down come from the sides, if you look at Dave’s body,
there’s a line going down here. It is rigid. He is not rounding his shoulders, what he
is actually doing he is pulling his shoulder blades in. This will help give him to activate
his chest, give more stability around his shoulder area to make him stronger. Okay,
variations on that, Dave. You can elevate your feet on this bench maybe.
Now, this is going to turn the exercise more into of an inclined type of movement. It is
going to start to work the shoulders a little bit more and start to work the upper chest
more. If Dave raises one foot off the bench, this
is going to make the exercise harder. It is also going to make him stabilize his body
a little bit more and start bringing his abs into play. Now, if Dave wants to show one
of his tricks, an advanced version, you can work the entire upper body by doing hand stand
press ups. If you can do this, you are pretty good. Now,
this takes a lot of strength and a lot of stability. The first go didn’t work. He gets three strikes and he sucks. Sorry,
three strikes and he is out. Now if you want, somebody can hold your legs. I don’t think he needs it. He is going to
go down; he is going to come up. Now I am not even really holding anything here. That’s a fantastic exercise. Now I let him
go. You have got to be pretty strong, pretty powerful and pretty in control of your body,
by the way, to do something like that. I am 6 foot 3; I’m not going to tell you what
I weigh. I cannot do something like that. That’s for mostly somebody with a gymnastics
type of background. If you go down here, we’ll just quickly go
to the dips. Now, you can mock up dips by setting up two chairs and trying to do the
dips between two chairs or something like that. Again, controls himself down, full range
and bangs it up. It is a very simple exercise. It is a great
exercise for working the triceps and the back of the arm and the chest. Dave, he is now
going to show you some chins. You can buy a chinning apparatus to attach
on the door front of your home, I think, for maybe 10-15 pounds on the internet. But Dave
is just going to show one variation of the chin, again, notice what he does, he goes
up quickly and then he controls his descent. This is of crucial importance to all aspects
of weight training. Dave, just vary the grip to show us the various
grips we can use. So, this is the parallel grip. Now goes overhand, and then you can
go underhand. This is going to work his biceps a little
bit more directly. This will also work the back muscles here as well. That’s fantastic
Dave, thank you. Those are the key upper body exercises for
working the muscles in the upper body like I just said with body weights and movements.
You can use body weight or movements for legs as well. Dave is going to come down here. Obviously, I am assuming you know how to squat.
Dave is going to show us free standing s


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