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 muscle. This is called dynamic tension. It uses constant tension applied to more than just the muscles you are trying to build in order to amplify the effects of the exercise on your entire body.

Here I show you 7 of the best exercises you can apply dynamic tension too in order to build muscle size without lifting weights.

The bodyweight exercises are as follows:

Pushups
Dips
Chins
Pullups
Cobra Pushups
Handstand Pushups
Eccentric Step Up/Downs

The key to the effectiveness of this is to be sure you’re not focused on counting reps but rather making your reps count.

So in the example of the pushup, instead of just repping out until failure you want to dramatically slow down the pace of the exercise. Both on the way up and down on every rep, you want to squeeze every muscle in your upper body. Don’t think of it as just a chest exercise but an everything in your upper body exercise. The shoulders should light up. The triceps should be tensed. The lats should be engaged. Everything should be working to stabilize your body hard as you move through every rep of the exercise.

The number of reps that you can do is going to be affected greatly. You may be able to do upwards of 30 or even 50 pushups when you do them normally. When you do them as shown here however, you are going to struggle to get even 20 percent of that number - and that’s ok. The key is just to drive as much muscle tension into the exercise you are performing and let the reps fall where they may.

The muscle building doesn’t stop there however. You can apply the intra-set isometric that Bruce Lee did as well to really increase the intensity of the bodyweight exercises. On the pushup, as soon as you finish you would come to a kneeling position and cross your arms across your chest. The adduction on the chest muscles is enough to create an intense contraction. Hold it for up to 6 seconds with the goal being to increase the strength of the contraction every second. Rest and repeat for 1-2 more times.

At this point, perform your normal rest between sets and then go back to your next set of pushups.

You will find that your overall workout is going to be shorter in length while the intensity of what you are doing is significantly increased.

The other bodyweight exercises that you can use this technique with to build muscle mass fast are the dips, cobra pushups and handstand pushups for the push muscles of the upper body.

The pull muscles can be handled with both the pullups (which will hit more of the lats and back) and the chin-ups (which will hit more of the biceps when done as I show you here).

The legs are hit well with the eccentric step up and down. Here again, I’m not just trying to get my body up on the bench but rather I’m trying to drive as much contraction and tension into the muscles that I’m lifting with. The glutes, hamstrings and quads as well as the calves are all going to be working harder than ever to complete these reps.

While I love using dumbbells and barbell in my training I realize that there are times when I’m either not able to (due to lack of access to a fully equipped gym) or I am just looking for a change from the normal type of training that I’m doing. In these instances, I know that I don’t have to stop building muscle when I do. With techniques like what I am showing you here, you can be assured that you will be able to increase the intensity of your weight free training enough to keep the gains coming.

For more videos on how to build muscle fast and the best muscle building exercises without weights, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[timothylipingkam]

Exercises :
If you want to restart them here it is 1:24

1. 1:24 Slow Push Ups - Generate as much tension on the body and try to slow down as much as you can this will target the triceps, chest and back well ! Not recommended untill Hypetrophy.

2. 2:20 - Arms Contraction [Over-Mid line of the body] Inner tension contraction on the chest and pressure on the arms. Hold for 6 seconds.

3. 3:01 - Dips - Best option to build the upper body [Squeeze it well]

4. 3:48 - Same as 2 but this time you'll want to go down the arms to a rather low angle [ Mimics the mechanics of the Dip ]

5. 4:13 - Pull up - One of the best exercise to develop your back and add more tension that usual for those Delts !!!

6. 5:40 - Tension version of a Chin up [Don't just go up and down like a monkey]

7. 6:19 - Cobra Push up - Triceps - Get into the position and Squeeeeze every little thing you have to the fullest and add the elbow into tension at the top of the Push up

8. 7:01 - Get those elbows at the baCC of your body and get those tricep contraction along with the elbow [ 6 seconds or more ]

9. 7:18 - Handstand Push up - This one will be using your bodyweight do it slowly and surely to activate the delts even more

10. 8:03 - Contraction thingie -Put your hands together and pull them apart backwards

11. 8:13 - Eccentric Step up and Down - Now Don't forget the lower body as well and practice this exercise step up and down the hip will activate the hamstrings in this contraction.[Try to drive tension in this entire legs]

Im glad i saved your time ! 😁
Well anyway lemme go finish my hentai now lol.

Im sorry if you found any sort of inconvenience just comment below what i did wrong and I'll fix it ! Anyway, Thanks jeff since i've got some huge gains recently

[SleekDiamond]

Jeff has better muscle definition than most dictionaries

I’ll see myself out

[clvrcrev]

I don’t believe Jeff stares in a mirror and practices his poses. Jesse maybe ;)

[BennyLate]

Love all these tips. I’m doing a little cardio by stepping up and down on one stair for 20 minutes. Tried flexing my butt, pretty sure no muscle back there, but man my lower abdomen really felt it. Added 5 seconds of trying to flex whole body during interval less, everything hurt. So crazy how that works.

[youtubefirst]

Jeff's biceps have their own biceps and triceps and those biceps and triceps have their own jeff

[OGDION]

Next: How i build my house using facepulls

[stefanluca]

When Jeff rests between pull up sets, the bar takes a break, not Jeff.

[verified_doge]

1:12 Bruce Lee stimulus push ups (Pecs)
2:57 Tension dips (Lower pecs)
4:04 Constricted pull ups (Lats)
5:17 Concentic chin ups (Biceps)
6:10 Squeeze cobra push-ups (Triceps)
7:09 Handstand push-ups (Delts)
8:16 Step up and down (Lower body)

And on the rest time squeeze the targeted muscle for 6 seconds

Thank me later 😉

[andrej]

I wish i can do one workout with this guy. What a legend

[UdaySharmaPhilosophy]

7 days later-
Jeff- Let's see how body weight workout is killing your gains.

[sepehr]

This is one of Jeff’s greatest videos (and all of his videos are pretty f*** great). It’s amazing how he is willing to share all of this great content for FREE with no strings attached. Thank you!!!

[Neo-zkkt]

When I saw Jeff’s face turn red, I was speechless 😂😶

[anindividual]

(all constant tension exercises supersetted w/ isometric holds)

**TRICEP
6:25 constant tension cobra pushup (curving body upward)
6:57 isometric tricep squeeze (arms behind back) (at full contraction for 6 seconds) (used in superset)
**CHEST
1:32 constant tension pushup
2:10 isometric chest squeeze (full contraction for 6 seconds) (used in superset)
2:59 slow, controlled dips (hands gripping tight) (like a slowly moving isometric movement)
3:38 isometric LOWER chest squeeze (fists down by waist) (full contraction for 6 seconds) (superset with dips for lower chest)
**BICEPS
5:19 slow, controlled chin ups (curling up with biceps)
6:00 isometric bicep squeeze (6 seconds, superset)
**BACK
4:32 slow, controlled pullups (squeeze bar tight, constant pulling downward through wrists) (squeeze lats and keep core/glutes tight)
5:05 isometric back squeeze (contracted for 6 seconds) (used in superset) (drive elbows back
**SHOULDERS
7:15 constant tension handstand pushup (pushing hands outward to activate posterior/lateral delts) (if this is too advanced, put knees on a chair for a steep pushup)
7:53 isometric delt squeeze (6 seconds, superset) (lock fingers, pull hands apart & outward)
**LEGS (GLUTES, QUADS, HAMSTRINGS)
8:11 eccentric step up/step down (constant tension) (pull up with glute/hamstring & lock out knee with quads)
8:52 isometric quad squeeze (6 seconds, superset) (straighten out knees and squeeze quads)

-if you can't perform exercises with constant tension, do them however you can and build up to slow/controlled reps

[ajamichalski]

Tomorrow I'll go to the gym and see everyone exercising in slow motion lmao






Edit: Thanks for all the likes.
Mamma, I'm famous.

[nileshsharma]

Jeff is the most genuine fitness instructor I have ever seen on YouTube

[AS-bcfg]

Holy crap, I've been clicking on the giveaway links for almost 2 years now and I've finally won, feels surreal

[tomasoboselli]

I just got hit in the eye by one of Jeff's veins during those Bruce Lee push ups

[obitouchiha]

Jeff's veins :- let's pop the heck out of his body or otherwise we will be blamed for artery imbalances

[amine]

" Not counting the reps but actually making the reps count "
Jeff cavaliere