In a perfect world, we could all work the ideal job. It would allow us a 90-minute morning break for a workout, in a state-of-the-art training facility. We’d never have to wait in line for a squat rack or a spot at the dumbbell rack. We would have plenty of access to the weights and machines we desire. In real life, however, things don’t work that way. There are often times when we can’t train as we wish to – or even make it to the gym at all. When life throws you a curveball and makes it tough for you to make it to the gym, don’t just skip your entire week of training and squander valuable training time. Instead, opt for a middle-of-the-road solution to your training woes. Here are a few ways you can build muscle without weights.

Sprints
Nothing scorches your quadriceps and hamstrings like barbell squats. However, when weights and a power rack aren’t available, you can achieve a comparable pump in your upper legs and glutes by running some sprints – very hard and very fast.

Extreme Stretching
Pulling a muscle further than it is used to going is a great way to tear some muscle fibers and force some new muscle growth. Use it as another tool as you learn how to build muscle without weights. Hangs from door jams, monkey bars, or a tree branch stimulate the lats in a major way! If you want to develop some impressive calves, training with weights is very appropriate. If weights are not available, then you can use extreme stretching and static jumps to hit the calves.

Heavy Items
You may not realize it, but just about any heavy object in your house can function as a weight, when no actual weights are available. A couch, a dresser, an amplifier, or any other object can be used to hit those major muscle groups of your body. Train like the cavemen did, and strongmen still do. Pick up a weight, and walk with it. Pick up a weight, and press it over your head as many times as possible. It’s not as safe or effective as you would see with actual weights, but you will grow some muscle.

Bodyweight Resistance
Push-ups, chins, crunches, silly squats, and many other movements allow bodybuilders to train their muscle groups without the use of any weight at all. Granted, you aren’t going to build 21-inch biceps or a 60-inch chest through the use of these movements alone. But you will become bigger, stronger, and more capable as a result of their usage.

Accessories
A towel can be your best friends when learning how to build muscle without weights. Challenge any muscle group in your body with manual resistance as you prepare to enter the shower each morning. Throughout the day, stimulate your biceps and triceps with one-armed biceps curls and triceps pressdowns using the towel and your opposite hand. Find other ways to hit your muscle groups using t-shirts, towels, socks, and any other item around your house which may provide manual resistance.

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