12 Ways to Build Muscle [wITHOUT Lifting Weights] > 자유게시판

Building muscle without weights is possible through bodyweight exercises, yoga, and electric muscle stimulation. Proper diet, sleep, and stress management are also key. Lifting weights isn’t for everyone, fortunately there are alternatives you can consider, including a number that avoid the gym (and one that requires very little exertion). Bodyweight exercises can be particularly effective for muscle building. They’re defined as exercises that use your own body weight to provide resistance, which can help to increase your strength. Plus the best part is, you can use them all to build muscle at home without equipment. Push ups and pull ups are great if you want to build muscle in your upper body. Fitness writers are keen to highlight that it’s essential that you complete high repetitions at an "appropriate difficulty level". They explain that muscle growth is best achieved when performing between six and 12 repetitions, Titan Rise Performance using 67-85% of the maximum resistance you can manage.