You’ve probably heard about the benefits of a weight training routine and you want to build muscle but lifting weights just isn’t your cup of tea. Bodybuilding does not have to be all about lifting weights. In fact, you don’t need to use dumbbells at all. Instead, you can rely on a great free asset, your body. By using the weight of your own body, callisthenic exercises can help you to successfully tone and build muscle.

To maximize your muscles without lifting weights, you’re going to need to work hard. The most common method of bulking up without weights is to perform super sets of regular calisthenics such as pushups, pull-ups, crunches, and sit-ups. Super sets are sets of 50, 60, or even 100 repetitions. Many bodybuilders use this method to increase their endurance. If you decide to lift weights in the future, you’ll find that you can now lift a heavier load.

Isotension or flexing is a great way to exercise the muscles. Former Mr. Olympia, Arnold Schwarzenegger is a popular proponent of this technique. After you exercise a muscle group, flex it and hold the pose for as long as you can. This will lead to a more chiseled appearance. A variation on this technique is to flex the muscle group that you want to workout before exercising. This forces the muscles to work harder during your routine and will lead to quicker results.

Many people find that steady, slow tension provides great results in a short time. To accomplish this, perform each move very slowly; instead of a 4 count, use a 12 count. In addition, instead of pausing between repetitions, continue fluidly between reps. This means not locking into the top position and not resting in the bottom position. This technique works great with pull-ups, pushups, and sit-ups. You won’t be able to do many repetitions but the rewards will be much greater than with a normal workout.

With these easy techniques, you can bulk up without joining a gym or spending money on expensive equipment.