How I Build Muscle WITHOUT Weights!

If you want to build muscle and do not have access to weights at the moment, this is the way to do it. I’m going to share with you a technique from the great Bruce Lee that he incorporated into his bodyweight exercises that greatly increased the intensity of them and their ability to help them build

Grow. Come on Grow. Ah, fuck it s not working. What s up guys, Jeff Cavaliere, atheanx. com.

Today I m going to show you how I build muscle without using any weights at all. And the fact is you’re going to do the same exact thing. But unfortunately, it’s not as easy as just staring in the mirror and hoping for it to happen, you’re going to have to actually put in some effort here and you’ll see here soon, a lot of it. But it may not take you a hell of a lot longer than what I did in the mirror there, because when you apply the technique that I’m going to show you is going to work and you’re going to feel it quickly. That being said, a lot of us make the mistake of thinking that we have to use either dumbbells or barbells to stimulate new muscle growth.

But your own body weight is an amazing way to build muscle if you know how to use it. I’m going to show you here seven exercises, the best of the best, for building muscle without any weight at all. And importantly, a technique from the great Bruce Lee that if you apply it to each of those exercises, the ones that you might be used to doing, maybe 10, 15, 20 or more repetitions on, prepared to be humble. You’re going to bring those down to maybe the single digits. But along with it, a whole new stimulus for muscle growth.

So I mentioned a legendary Bruce Lee and a technique that he used to amplify the effectiveness of all the bodyweight exercises he did. And I do exactly this. So instead of just doing a push-up where we focus on the number of repetitions we get, we want to find a way to make them the most miserable push-up we’ve done where the number of reps becomes almost irrelevant, and how they feel is what we focus on. Well, this is a constant tension push-up. And he started by focusing on driving as much attention through his chest because that’s what he’s trying to grow.

But he realized that he’s going to feel it all the way through his arms, into his shoulders and through his back. He wanted to generate as much tension as possible through his entire body and slow down each repetition to increase the amount of stimulus he got from it. I will tell you this, as I said in the open, you might be used to doing a lot of push-ups, when you do him this way, you’re not going to be doing as many. Not nearly as many, but you’re going to increase the ability of the exercise to create a stimulus for new growth. Now, he didn’t stop there.

He kept the tension coming and I do too. In between sets, instead of just resting, he would get out of the push-up position and then get those arms into a fully contracted position with his arms crossed over midline in front of his body. And you can see here that I’ve now got an intense contraction on the chest again. And you hold this for six seconds with each second trying to build the strength of that contraction. You’re going to hit a point at around the six second mark where you’re just going to feel like tapping out and you should.

But then you come back again for another contraction. Get into that position, you squeeze the hell out of it. You stop it around six seconds and you either do one more or you stop right there. You rest the remainder of the time between sets. You come back to your next set of push-ups.

Again. You’re taking an exercise you might be used to doing a lot of numbers on and you’re bringing them down and humbling yourself, but at the same time increasing the effectiveness of what you’re doing. So when it comes to building your upper body, the next best option we have is a Dip. And again, we’re not going to stray from the best exercise of the ones that are most capable of delivering muscle growth where we’re sticking, but it’s how we’re doing them that matters. So on the Dip, I’m really squeezing in on the handles.

Once again, not just performing it like I normally would, but really squeezing in to try to create that isometric adduction and activate the shoulders, and in this case, even activate the biceps. I want to generate tension wherever my body is willing to give it to me. And who cares what the number is? You go up, you go down, you do it slowly, you do it with quality in mind and wherever the number lies, that s what you take. But understand, the effectiveness of the movement increases substantially by doing this.

Now, once again, instead of stopping right there in between sets, we have another opportunity to add additional tension. And this time instead of crossing the arms across the chest, we go down at a low angle from high to low to mimic the mechanics of the Dip. We’re going to hit more of those, a dominant head fibers of the lower chest. But again, the key here is to go for the strength of contraction, increasing it every second to six seconds and do either two or three of these that put the final nail in the coffin. Now, we don’t have to focus on just those mirror muscles guys, we ve got to focus on that posterior chain and back, most importantly.

And here we do a regular pull-up. Now, I understand the pull-up can be challenging for people all by itself, but you can make it even more effective if you’re willing to put more tension into it. So what you want to do is not just go up and down. Again, great exercise on its own, but when you re really trying to drive muscle growth and you don’t have access to your weights right now, this is the way to do it. You slow down the speed and you increase the tension throughout your entire body.

So here’s what I try to do, is start by squeezing the bar as hard as I can. I want to generate tension down through my wrists, through my arms, into my back, through my core. And I want to make sure that I’m squeezing the muscles I’m trying to work, most importantly, which is the lats. And as I come down to the bottom, I go back up at the same cadence. Up and down concentrically and eccentrically I’m trying to make sure that I’m generating as much tension as possible.

And of course, when I tap out here, which is going to be at a no far fewer than what you’re used to doing on a pull-up, it’s okay. You come down and you keep the tension going between sets, two or three repetitions, this time of trying to squeeze the back. How do I do that? I just bring those elbows back and I really just squeeze and hold for that six seconds, three times, we call it a day. When it s the biceps I m trying to build, again, my favorite way to do this is with a chin-up.

But even here, I want to make sure that I can get a little bit more activation in the biceps. So I treat it as a chin curl, as I’m coming up I almost want to close down the angle just a little bit. However, we do the same thing we’ve been doing here. We don’t just go up and down like you see me doing on a traditional chin-up, you do the constant tension version of a chin up. So I go down really slow and I try to fight the eccentric, but at the same time generate as much tension through my entire arm and back as I can.

And as I come up to the top, I’m really focused on closing down the angle of the elbow and really trying to flex the bicep as if I’m curling my body up to the bar. Same thing when I come down, I want to take advantage of the fact I can generate even a little bit more tension in between sets. The six second bicep squeeze here is enough to make sure that I feel as if I left everything on the table with a traditional chin-up that’s now taken to another level. And we go back to the pushing muscles now and here I want to focus on triceps. But again, instead of doing the traditional Cobra push-up like you see me doing here, you guys get the drill at this point.

How can I turn this into something that s a