Big muscles no weights

 Building and maintaining muscle without weights doesn’t have to be impossible . 

 Studies have shown that your muscles do not recognize free weights or bodyweight during exercises, it recognizes stimulus. Studies also show that time under tension , frequency, intensity, volume and nutrition are key factors in muscle increase. 

 A perfect example bodyweight exercises building muscles would be incarcerated men ( prisoners). Especially Americans prisoners. 

  These men locked away from society and it’s many amenities have one thing that’s truly precious, Time. 

 You would be shocked at how jacked a lot of those guys are, why, because they’ve got nothing else to do, and when when you’ve got nothing else to do , you train. 

Ranging from multiple variations of push-ups, to burpees, jump squats to sit-ups ,these men prove the theory that volume( total number of reps and sets), time under tension( speed which the exercises are performed), and frequency are the major requirements for building muscles. 

  Now depending on your body goals , your nutrition is a major driver.

Bigger muscle mass ~ calorie surplus 

Leaner muscle mass~ calorie maintenance 

Lose fat ~ calorie deficit 

 Simply put , you more calories , bigger muscles, less calories smaller muscles. 

Now there’s no one size fits all but the above is a good general view on how the process works. 

That said here is a push routine that I used for building and maintaining muscle size when I have no access to a gym. 

 

Drill	Set	Reps	Rest
Decline push-ups	5sets	30reps	1min
Hindu push-ups	4 sets	20 reps	1min
Archer push-ups	3 sets	15per side	1min
Pseudo push-ups	3sets	6-10reps	1 min
Pike press	3sets	6-10reps	1min

https://youtu.be/ecVGPSVa9yM Adjust rep range and rest time to your current endurance level. Enjoy the pump🙂

P.s most prison meals Lack the adequate amount of calories which is why the prisoners never really have lots of general mass. So yes your nutrition is a priority.