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Health and Fitness

How to Build a Muscular Body Without Lifting Weights

Many people interested in bodybuilding often have the misconception that they need to lift weights to build muscle. This couldn’t be further from the truth. In fact, you don’t even need to go to the gym. Follow this article and you will be well on your way to building a lean, muscular body without lifting weights or going to the gym.

How to Build a Muscular Body Without Lifting Weights

One of the most common questions that everyone asks is how to build a muscular body without lifting weights. The fact that it is so popular might lead you to believe that it is an easy question to answer.

However, while there are many ways to do this, very few of them actually produce results. Here is what you need to know about building muscle without weights and why so many people fail at it.

What Exercises are Best for Building Muscle?

While you can lift weights to build muscle, it is not the only way to do it. There are plenty of other exercises that can help you achieve the same goal. Here are some of the best:


To do this exercise:

  • Stand up straight with your feet shoulder-width apart.
  • Now step forward with one leg until your front thigh is parallel to the ground.
  • Then lower your back knee towards the ground as far as possible without bending at the front knee joint.
  • Push off with your front foot and return to starting position before repeating on the opposite side.
  • For added resistance, hold a weight in each hand or wear ankle weights while doing the exercise.

Alternating reverse lunges also work well for building muscle in both legs. In addition to targeting your glutes and hamstrings, they also strengthen your core and give you better balance control because they use all three planes of motion.

If you want to add weight to this exercise, use dumbbells instead of holding a barbell or kettlebells. You can do these in place of squats if you have bad knees, so they are great for people who have trouble squatting.


Pushups involve lying face down on the floor with hands directly under shoulders and palms flat against the floor. To do this Exercise:

  • Keep your back pressed to the ground.
  • Slowly bend your elbows and lower chest towards the floor until you feel a stretch in your chest muscles.
  • Hold for two seconds then push back up to starting position.

Note: When performing this exercise, avoid sagging or hunching by engaging abdominal muscles and buttock muscles throughout the movement. They should be firm and tight during the entire range of motion. Doing pushups correctly will engage more muscles than just your chest, so it is important to maintain proper form when doing them.

How Long Does it Take to See Results?

If you are looking to build muscle without lifting weights, you are in for a bit of a challenge. It is possible to do, but it will take some time and effort on your part. Here is a quick rundown of what you need to do:

  • Eat healthy foods that are high in protein like eggs, beans, chicken breast, turkey breast and soybeans
  • Drink plenty of water throughout the day.
  • Include resistance training into your routine at least three times per week.
  • Stretch before and after workouts.
  • Take 30 minutes to an hour break between sets.
  • Perform 3 sets of 10 repetitions with slow and controlled movements.
  • Schedule a rest day every fourth or fifth workout.
  • Schedule a rest day every fourth or fifth workout so that your muscles can repair themselves.
  • Utilize free weights, machines and cables during each exercise session.
  • Do compound exercises first, followed by isolation exercises.
  • Rest 60 seconds between sets.
  • Take a day off from the gym every 7th or 8th workout.
  • Increase weight when exercises become too easy.
  • Increase the number of reps when they become too difficult.
  • Change up exercises periodically to avoid plateauing.
  • Find a trainer if you are unsure about how to perform certain exercises correctly.
Remember: Make sure your spine is always straight and stay hydrated. Consult a doctor before starting any new workout regimen.

When Can I Expect To Get Bigger?

You can start seeing results in as little as two weeks if you commit to working out regularly and eating a healthy diet.

However, it will take longer to see significant changes in your body if you have been lifting weights for years. The key is to be patient and consistent with your workouts. 

Aim for 4-5 days of strength training per week and keep your protein intake at 1 gram per pound of body weight (or 2 grams per kilogram).

Stick to high-quality protein sources like eggs, chicken breast, fish or lean cuts of red meat. And don’t forget about the importance of water. Drink plenty every day to help improve muscle recovery and avoid dehydration.

What Should I Eat While Trying to Build Muscle?

To build muscle, you need to eat more calories than you burn. A high-protein diet is essential for building muscle. Good sources of protein include lean meats, fish, eggs, and dairy products.

You should also eat plenty of fruits and vegetables. Carbohydrates are important for providing energy to your muscles. They can be found in the following meals:

  • Rice
  • Bread
  • Potatoes
  • Beans
  • Oats
  • Cornmeal
  • Pasta

Fiber is important because it provides bulk which increases the rate at which food moves through the digestive system. Fibers can be found in oatmeal, barley or wheat bran cereal with milk or yogurt as well as in most whole grains such as brown rice or whole wheat bread and cereals.

You may also try some cheap diet plans that will help you grow your muscles quickly.

Why Am I Not Seeing Results, Even After Training Hard?

You are not seeing results because you are not doing the right exercises. You need to focus on compound exercises that work for multiple muscle groups at once. Read our article on How can I improve my fitness.

Additionally, make sure you are eating enough protein and calories to support muscle growth. Finally, don’t forget to give your body time to rest and recover between workouts. If you go too hard, too often without giving yourself a break in between sessions, it can cause injury or burnout. If this is happening to you, slow down and add some more rest days into your routine.

FAQs About how to build a muscular body without lifting weights

1. Question: What is the best way to get ripped fast?

Answer: You don’t need to lift weights to get ripped. In fact, you can do bodyweight exercises that are just as effective at building muscle. Plus, they are more convenient and can be done anywhere.

2. Question: What is the best workout for getting ripped fast?
Answer: The best workout for getting ripped fast is a high-intensity interval training (HIIT) workout. HIIT workouts are short, intense bursts of exercise followed by brief periods of rest.
3. Question: What is the best diet for getting ripped fast?
Answer: The best diet for getting ripped fast is one that is high in protein and low in fat. This type of diet will help you build muscle while burning fat.

4. Question: What supplements should I take to get ripped fast?

Answer: You don’t need to take any supplements to get ripped fast. Just eat a healthy diet and exercise regularly. However, if you want to speed up the process, you can try taking some creatine or protein powder.
5. Question: How much cardio should I do to get ripped fast?
Answer: You don’t need to do any cardio to get ripped fast. In fact, too much cardio can actually impede your results by preventing you from building muscle.
6. Question: Should I drink protein shakes while cutting weight to get ripped fast?
Answer: No, you don’t need to drink protein shakes while cutting weight. Protein shakes can help you gain muscle, but they are not necessary. If you are trying to get a muscular body, focus on eating healthy foods and exercising regularly.

7. Question: Should I do push-ups and pull-ups while cutting weight to get ripped fast?

Answer: No, you should not do push-ups and pull-ups while cutting weight to get ripped fast. Lifting weights will help you build muscle, but it is not the only way.

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