- What's up, Thenx athletes.
It's Chris Heria.
Welcome to another video.
Today I'm gonna be showing you
how to gain size and build muscle without weights.
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Now using weights is a great way to build muscle,
but it's not the only way to build muscle.
And for whatever reason,
while you many not have access to weights,
it should not be an excuse
to not be building muscle.
There's many things that you can do
when you're training
and when you're not training
that will help you build muscle
that don't require weights.
So when you don't have access to weights
or when you're not lifting,
one thing that you can do
is still increase the overload.
Weight training is great for
building muscle and size
because it's easy to lift a heavier weight
to increase your overload while you're training.
But you can do the same thing
and create the same effect
by increasing the amount of body weight that you use
on a body weight exercise.
For example, you could start with elevated pushups
then move on to regular pushups,
which has more of an overload.
More body weight being applied
onto this exercise with each rep
because of the angle.
And then you can move on to planche pushups
which use your entire body weight for each rep.
Just like using heavier weights,
you can increase the overload
by using harder progression
that apply more body weight to an exercise.
Another thing you can do is implement more
eccentric training into your workout routines.
With eccentric training
using more time under tension during an exercise
as well as being able to control
a heavier weight for an exercise,
which is gonna make you a whole lot stronger.
As I always say,
working the negative
or the eccentric portion of a exercise
is always gonna eventually get you the concentric.
If you continue to practice negative pull ups,
eventually you'll be able to do pull ups.
If you keep practicing negative one arm pull ups,
eventually you'll get the one arm pull up.
And like with any other exercise,
it's gonna get you stronger.
Another thing you can do is start using more
plyometrics or explosive training.
Adding plyometric or explosive exercises
will not only improve your athletic abilities,
but it will also recruit more fast-twitch fibers
and engage more muscle mass.
Which is definitely gonna help you build more muscle
and improve your size.
You're also gonna be simultaneously
burning more fat than normal exercises.
Your caloric intake is a big factor on gaining size
and, of course, getting enough protein
as protein is the building blocks for muscle.
And having a caloric surplus
will help you gain weight.
You just wanna make sure
that you're using healthy foods
and you're not overdoing it.
Often times, if we're gaining weight really fast,
the majority of that is not muscle.
It's actually fat and water retention.
So keep it clean
and don't go crazy on the calories,
and you're gonna be building some solid muscle.
And last, but not least,
is trying to reach hypertrophy.
Tearing your muscle fibers,
and allowing them to grow back
thicker and stronger.
And the best way to do that without weights
is by using high reps,
which will also increase the time under tension.
And, of course,
make sure you're focusing on each muscle.
That you're not neglecting your back,
your abs, your chest, your legs.
Not only will this improve you as an athlete,
it's gonna help you with muscle imbalances
and well as preventing injury.
It's also gonna help you look more muscular
and you're gonna be building
more muscle in all other areas.
And with that said,
now it's time to put all of that into practice.
We're gonna be doing a workout routine
that incorporates all these training techniques.
Working out every muscle
in our body without weights.
Now, to properly follow along,
make sure you download the Thenx App
in the App Store or Google Play Store.
Open up to the YouTube workout section,
find this workout routine,
and you're ready to get started.
If you come across any exercise that you can't do,
don't feel discouraged
and don't worry.
I'm gonna be giving you
an alternative beginner progression
that engages the same muscles
and will eventually build your strength
to being able to do the exercise that I'm doing.
And with that said,
the first exercise we're gonna be getting into
is gonna be dips.
Engaging our chest and our triceps.
Now, dips can be done from home,
by putting two chairs together.
And if this exercise is still too difficult,
you can always work on your bench dips.
But by doing dips,
we're increasing the overload
by using our entire body weight for each rep.
And also, while doing this exercise,
you can really focus on your negatives,
which will help you build more muscle.
So let's go ahead and go for 12 reps.
So, come down focused and controlled.
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All right, there we have the first exercise, dips.
Now moving on to the second exercise,
focusing on our chest and our triceps,
we're gonna go for pushups.
Let's get down to the ground.
And to apply our muscle building technique,
we're gonna go for hypertrophy.
So I wanna do high reps.
If you can, go for 30 reps.
And if you can't,
just max out as many as you can.
And it would be great to try to complete 30
within as little rest as possible.
Let's go for it.
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All right, there we have pushups
with a high number of repetitions,
helping us reach hypertrophy.
Now, of course, if you're having trouble
reaching 30 pushups
or you can't do pushups,
you can always go for elevated pushups.
Or doing as many as you can regular pushups
and then finishing the remainder in elevated pushups.
Now the next exercise that we're gonna get into
is gonna be pull ups,
which engage your back and your biceps.
And when doing pull ups,
you can apply the explosive technique.
And because you're using your
entire body weight for each repetition,
you're increasing the overload
from the amount of weight you may be using
when you're just using weights.
You wanna try and do these pull ups
as perfect as possible.
But since we're applying the explosive technique,
you wanna also reach the bar
as explosive as you can.
Let's go for 12 reps.
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All right, there we have pull ups.
Now if you're having trouble with this exercise,
a great progression would be to do jumping pull ups
or do Australian pull ups.
Both of these progressions use
less body weight than pull ups,
which will make it more manageable to do more reps
and help you focus more on your form.
Now moving on to the next exercise,
engaging our back and our biceps,
that's gonna be jumping pull ups.
And this exercise is really gonna help us
focus on the negative contraction
as well as reach hypertrophy
because we should be jumping right into these
right after pull ups.
So let's go ahead and go for 10 reps.
You're gonna jump up.
Reach the top.
Focus on the negative.
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All right, there we have jump negative pull ups.
And now we're ready to move on to the next muscle group,
which is gonna be shoulders.
And I always say one of my favorite exercises
for building big shoulders
is gonna be handstand pushups.
Now, of course, that's an advanced exercise
that uses your entire body weight.
So, of course, if you can't do handstand pushups,
I want you either doing elevated pike pushups
or an even easier progression would be pike pushups.
Both of these use less body weight for each rep,
but simulate the same movement path
and engage the same muscles.
Work on those
and you're gonna be developing your strength
to reach handstand pushups.
And for a complete breakdown
on how to learn handstand pushups,
check out my video
Five Moves To Master Handstand Pushups.
So I'm gonna go ahead and go for 10 repetitions
of handstand pushups
and I want you to go for 10 repetitions
for the progression that challenges you.
Either elevated pike pushups or pike pushups.
Let's go for it.
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All right, there we have handstand pushups.
Like I always say,
one of the best exercises for your shoulders.
Now we're gonna be moving into more full body, legs
with this next exercise.
Jump over burpees.
So find something that you can jump over.
If you're just getting started,
using something really small
like a water bottle.
Then work your way up in height and width
as you become more comfortable with this exercise.
I'm gonna go ahead and use this box.
We're gonna go for 10 repetitions.
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There we have the jump over burpees.
Now this is an explosive exercise.
So if you haven't had prior training,
you should definitely start small with this exercise.
Jumping over something like a water bottle
and you can also choose to do a more
beginner version of the burpee.
You'll be able to build your strength up with that
and eventually be able to do explosive burpees.
Now we're ready to move on to the last exercise,
engaging our abs,
hanging knee raises.
Now one of the best ways to increase the overload
when we're training abs
and we're not using weights
is to hang while doing abdominal exercises
as it's gonna require more body weight
for your abs to lift.
So we're gonna go ahead,
find a place to hang.
You're gonna lift up by your knees
to a 90 degree angle
and come right back down.
Let's go for 15 reps.
Here we go.
You wanna do this as controlled as possible.
Really crunch when you get to the top.
Really squeeze your abs as hard as you can.
Last ones.
Two and one.
All right, there we have it.
The last exercise,
hanging knee raises for your abdominals.
It's also gonna keep
the muscles in your arms fired up,
helping you to reach hypertrophy for the next round.
So if you were able to complete
this routine with me,
congratulations, you're on your way
to building size and muscle without weights.
And, of course, a lot of these techniques
you can apply to your weight training as well
to help you build muscle even faster.
Now doing one round of this
is a great first start,
but you definitely wanna keep
going with this routine.
Eventually being able to do
two to three rounds more
for a total of three to four sets
for a complete workout routine,
and to benefit the most from this workout.
But, of course, that takes time.
Work on it,
eventually you'll be able to do two rounds.
Eventually you'll be doing three in no time.
And with that said,
if you enjoyed the video,
definitely smash that like button.
Leave a comment down below.
Let me know what you want
the next video to be about
and share this video with a friend
that's trying to gain some size
or build some muscle.
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And with that said,
I'll see you next Sunday.
8 p.m. USA Eastern Time.
Mad love, pace out.
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