<< Increase Testosterone Naturally  Muscle Building Tips with Vince DelMonte >>

How many times have you started a muscle building workout plan with the best intentions and have been stopped in your tracks by last minute trips or events that have kept you away from the gym? How often do you give up on going because time is too short?

Well if this is you then this post on building muscle without weights is just for you. Building muscles does not have to be all about weights. Using your own body weight and by keeping your body guessing, you can gain muscle fast in almost any location.

The key to this however is to focus your efforts on compound exercises which will hit multiple muscle groups at once. The best exercises are:

Push Up Styles
This very cliche muscle building exercise will help you to achieve the barrell chest look. For best results you can add weight to the push by raising your feet on a chair or else increasing the number of repititions.

Pull Up/Chin Up
Depending on the grip you choose this exercise will your biceps, forearms and also back. This does require a bar of some sort but is well worth it.

Squats
The squat will work most of your legs in one single swoop and do it fast. Try adding some calf raises to focus on the calves which have not taken the punishment.

Chair Dips
The dips will work on your triceps. Keep your arms close to your sides during the whole process.

Abdominals
There are a large range of exercises here. I like the traditional crunch, leg raise and the plank. Any will do – just make sure you do them.

The thing to remember with these exercises is that to start building muscle without weights you will need to push your muscles to grow in alternative ways. This means increasing the number of repititions or adding weight using the things around you. Even some cans of soup can be used as weights if required (or for push ups a friend on your back).

If you would like to see some full training routines then click here.

Push ups – works your chest in a big way but also brings in your arms and shoulders as an extra benefit. Also by changing the position of your hands you can also put more emphasis on a particular muscle group.

Squats – works your legs and butt. The question is how low can you go?

Chin ups – This works your back and biceps mainly depending on the grip. Lifting with the back hand grip will also touch on the forearms which are often missed. You will need to find a good beam or bar for this one. ALternatively you can do bent over rows and grab some ruck sacks for a weight.

Dips – works your triceps for really big arms. Just use two chairs for support.

Crunches – works your abdominals and can be done basically anywhere.

To deal with the second part of the equation you need to work out your routine so that you change the routine every couple of weeks. Start by gradually increasing the number of repetitions and sets that you are doing. Remember that if your muscles are not stretched then they will not need to grow. Secondly, change the grip, stance or position of the muscle building exercise that you are trying to complete. This will bring into play a different set of muscles, or simply work the existing ones harder. These new muscles which only played a small part before will soon be screaming and you will be building muscle without weights even required!

This is however just a small sample. If you would like to really begin building muscle fast without weights, then start today!