Building muscle

How to Build Muscle Without Weights: The Right Workout and Diet

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When you think about gaining muscles, your brain automatically thinks about weights. However, there are actually many effective ways on how to build muscle without weights.

What you need is a thorough guide about the whole process, but keep in mind that it is not something you can achieve in a few days. It also takes a lot of stamina, commitment, and most importantly, discipline.

If you are looking for a detailed workout plan, you should get yourself a guide, such as a book, which is a surefire way for skinny people to achieve muscle gains. That said, before doing so, it is important to understand what might be a hindrance in your way. Even if you are lifting weights, you probably are making workout or diet mistakes, wasting all your efforts.

Why You’re Not Gaining Muscle: Common Reasons

You have probably tried hard with weights and gained no lean muscle. Some people even end up losing muscle mass because of lifting weights wrongly.

Since they do not have much fat to burn, their body turns to muscle. That is disastrous because you will first have to recover those lost muscles before you could make any more gains.

Here are what might be causing problems with your muscle gains:

  • You are not targeting all your muscle groups.
  • Either you are doing too many or too little sets and reps of the same exercise.
  • Your diet is not protein-rich.
  • You do not have a proper plan or schedule to follow.
  • You are not cycling your training.

If you are making some or all of these mistakes, despite working out hard, you will not make any serious gains. Believe it or not, people with trainers also make mistakes. Either their trainers do not analyze their unique body requirements, or they do not follow their trainers’ instructions. 

It is vital to perform exercises as they are supposed to be performed. Also, you should make sure to measure your progress every week.

A regular weighing scale can tell you your weight, but an advanced scale that also tells you your body weight composition is even better. You will know how much you gained weight is muscle mass.

How to Build Muscle Without Weights: Workouts to Consider

Despite popular opinion, weights are not the only solution to gaining lean muscle mass. These exercises contain movements that directly impact your muscles. 

The great thing about these exercises is you can do them anywhere you like, such as at home and in the park. Although if you already have a gym membership, you should utilize the space for your workouts. 

These exercises are often called bodyweight exercises as they utilize the body’s weight instead of external weight. This makes them a bit tough, but the results are great, provided you do them right. More importantly, these exercises target your whole body, so you gain muscles evenly throughout your body.

1. Push-Ups

 These are the kings of weight gains, especially around and above your core. These include your chest, shoulders, biceps, and triceps. Push-up also strengthens the core muscle in addition to being a good warm-up for even tougher exercises. 

The regular push-ups are great, but to further intensify your workout, you could try out different variations of push-ups. Knee push-ups are a great way to start the workout, while wide grip push-ups specifically target the tricep muscles. Lastly, wall push-ups are the most intense as they utilize the whole body’s weight.

2. Pull-Ups

This is another full-body exercise that utilizes your body’s weight. Pull-ups are great for your back, biceps, and forearms.

For this workout, you should use the full range of motions. Make sure your arms are straight up and pull your body up until your chin is parallel with your hands. 

Start with a stool if you cannot do the pull-up easily. Also, once you are up, you can cross your legs over one another to embrace your abdomen.

2. Squats

Squats are often confused as a leg workout, but these are truly amazing for your core. Essentially, they are a full-body workout.

Squats will be most effective on the quads, hamstrings, and glutes. The key is to tighten your abdomen while squatting.

Squats have different variations that you could gradually incorporate in your workout. Even though these look simple, squats can be difficult to do right.

People often make mistakes with their posture while squatting. When you lower your hips, make sure your knees and thighs are parallel with the ground.

Your feet should align with your shoulders. Do not open them up too much or keep them too close to each other.

First, perfect the basic squat before moving to its tougher variations like ball squats or jump squats. Gradually progress with the reps, but at the same time, make sure to challenge your strength. Until you feel the strain in your core and legs, you should keep squatting.

3. Lunges

Bodyweight alternating lunges are the best way to start working on your thighs and legs. With lunges, you have many variations to try.

For the basic, your knees should form two 90-degree angles with your front thigh parallel to the floor and the back thigh perpendicular. On the other hand, isometric hold lunges can intensify the workout. Try this after you have perfectly mastered the standard lunges. In these, you will stay in position for about 30 seconds in every lunge, and make sure your front knee never goes ahead of your foot. 

Walking lunges can help target your core, as well. Since you can move ahead with every lunge, you can keep the speed as per your ability. Just make sure to maintain the correct form in every lunge. 

The reverse lunge is another variation, but it can be a bit tricky in terms of maintaining balance. However, it serves to help you attain this balance. If you notice weakness in your knees or have less mobility in your hips, reverse lunges are a great way to target these problems.

Other variations of this exercise include lunge and kick, lateral lunges, and curtsy lunges. Try out all these variations as you progress into more intensive workouts.

How to Build Muscle Without Weights: The Ideal Diet

Another essential part of gaining lean muscle mass is changing your diet. If you are a skinny person, you need to increase your calorie intake to gain weight. When we talk about gaining weight, we mean muscle mass and not fat.

how to build muscle without weights

If you want to add more weight, you want it to come from your muscles and not fat. This is why it is important what you eat. Remember, exercise and diet go hand in hand, whether you are trying to gain or lose weight. 

You need to drastically transform your diet to include things that directly impact muscle growth. To gain muscles and weight in general, you will need to consume more calories than are required for an average person.

Generally speaking, you should increase your intake by about 1000 calories. The actual number, though, depends on your current weight and your goals.

1. Proteins

It goes without saying that to gain muscle mass, your diet needs to be rich in protein. Even within the protein category, you should be aware that there are different kinds. To get the best results, consume only lean meat. 

The following protein-rich products should be regular in your diet:

  • Chicken breasts
  • Salmon
  • Lean Beef
  • Tuna
  • Shrimps
  • Turkey breast
  • Cottage Cheese
  • Soybeans
  • Quinoa

In addition to the above food items, you should also consider protein powders. This is especially helpful when you know you have not been able to take the protein intake you planned on taking in a day. Also, if you are not making the gains you want with food alone, you should think about protein powders. 

Make sure to study the ingredients of the protein powder you are getting. Keep track of the calories in total and the grams of protein you are consuming in a day.

2. Carbohydrates

Contrary to popular opinion, proteins are not the only food group that helps in muscle gain. The truth is that your diet should be rich in protein but also have a balance of carbs and fats to show results. 

It comes down to the type of carbs you are consuming. Some are a definite no if you are trying to gain muscles. Some carbs are necessary, though, for a balanced diet and may even aid in gaining lean muscles and help in muscle recovery.

Here are some carbs you should include in your diet:

  • Breakfast cereals
  • Bagels
  • Rice cereals
  • Potatoes
  • Whole wheat pasta

Make sure to avoid processed carbs as they will only hamper your progress. You want to gain weight through muscles and not fat.

Never cut carbs completely out of your diet as that is not the healthiest choice. It may even cause problems for you over time.

3. Other Food Items

In addition to protein-rich food and good carbohydrates, you need a fair amount of fat, as well. Again, the goal is to gain muscle mass healthily.

As such, you should consume food with high omega-3 fatty acids. It is also recommended to consume a lot of fruits either as a whole or in the form of smoothies. They will replenish your blood with oxygen and provide your body with ample vitamins.

How to Get Into the Routine

Whether you are trying to lose weight or gain weight, the biggest problem is maintaining a routine. We all are familiar with the exercises and diet requirements to gain lean muscle mass. That said, we lack the discipline and routine to get the full impact. 

With work, school, and social responsibilities, it can become difficult to follow a rigid workout routine or diet plan. This is where you can get help with Muscle Gaining Secrets 2.0.

This complete guide does not only contain the information you need but also gives you the tool to get into an effective routine. It includes the seven anabolic factors that ensure rapid muscle gains.

It outlines the exact sequence of exercises that one can follow according to their level. You can also benefit from tips to avoid injuries. 

The best thing that comes with the muscle gaining manual is the workout sheet. There is no more confusion, and you have a solid plan in your hands.

You can follow the sheets exactly as you progress. This way, you can focus directly on the workout rather than searching exercises on the internet and watching videos for hours.

Is the Guide Effective?

If you want to gain muscles without lifting weights, the said guide is your best bet. You need a guide to help you get in a routine and effectively measure progress. Doing random exercises and having no order would only result in a waste of time. With this manual and all its secrets in your hand, you can organize your day to focus on muscle building exercises. 

Keep in mind that there will be a lot of commitment needed on your part too. Knowing is one thing, and implementing is another. Sometimes you have to cancel plans to make sure you get your exercise. You may have to cook your meals to suit your weight-gain diet. Most importantly, you will need to motivate yourself to get up and workout constantly.


Skinny individuals have very different metabolism that hinders muscle growth, but it is not impossible to gain weight. With the right exercises and diet, you can gain lean muscle mass and get burly. If you know how to build muscle without weights, you do not even need a gym membership. 

The truth is that not everyone can work out regularly and eat extra calories so a manual like the Muscle Gaining Secrets 2.0 can be a great way to start your muscle gaining journey. Not only will you find all the exercises you need but will also be able to maintain a log of them. It is like a trainer creating a schedule for you exclusively, of course, without the high professional fee.

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