How to Build Muscle Faster WITHOUT Weights
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- Опубліковано 28 гру 2024
- How to Build Muscle Faster WITHOUT Weights
If you're looking to build muscle, but limited on the tools you have, here are some key ways to gain muscle using only your own bodyweight!
And because the best results happen when your diet and your workouts work together, check out this video to dial in your nutrition to gain muscle WITHOUT gaining fat:
• Can You Build Muscle A...
I go more in-depth into the nutrition component in this video! ua-cam.com/video/keLxFKfGXFA/v-deo.html
I am at the start of my journey: Two knee replacements, foot surgery, and COVID. Age 76. Physician oversight. I know that muscles are never too old to become stronger and more functional. Your videos are so instructive.
Energizer bunny❤
This comment now 1 yr old. How did it turn out for you ? Hope all is well
@@jaytee1671Covid probably took him
@@sundus9947it’s not a him
@@sundus9947Awful thing to say
love this
i been helping my dog recover from Cancer surgery for the last 4 months
i could not lift in that time since he needed constant care .
i started doing ass to the grass squats, counter pushups , static holds
and rebounding for 10 min while flexing different muscles...i would sprinkle these moves throughout the day when i had a few minutes
i am beyond surprised that i kept my Muscle
i am as lean and toned as before ...totally works
and the best part, my doggy is cancer free and recovered like a champ
I'm glad to hear your dog recovered👍
I’m happy to know that your dog is ok and it’s owner loves him. I love animals, especially dogs. Cool you’re ok too.
Here i am 14 years old working out almost every single day because i want to be a firefighter in the future🥲
Me to😅
OMG SAME I WANNA BE IN THE NAVY
How inspiring! Keep it up, kid, you're gonna go far with that determination!
❤❤❤ keep doing what you are doing
That’s amazing!
Just wanted to let you know I appreciate the transitions and animations in your videos. Don't think they go unnoticed lol.
I'm so glad you mentioned about muscle soreness not being necessary because a lot of times I beat myself up for not having delayed onset muscle soreness
It's like I'm "chasing the soreness"
And I feel like my muscles are not getting stronger they're not getting toned because I don't feel soreness the next day especially when I do Abdominal exercises which is my problem area but I need to be careful not to injure myself trying to feel muscle soreness but I'm glad to know that not being sore the next day doesn't mean that our muscles didn't get worked 🙏🏻💪🏻
So I lifted with weights for a few years and my body just kept getting tighter and tighter with less mobility. Then a calisthenics park opened up by my house and after just a few months of going to the park a few times a week I no longer had lower back pain or tight shoulders. I think traditional weights don't work your core and back like a pullup bar. Totally anecdotal but the sentiment remains.
You're my female version of Jeff Cavaliere from Athlean-X whom I go to for advice about fitness and food...I love your videos and tips. Many thanks for the video.
Aw shucks! Thanks!
Weights are good, but I'm all about bodyweight! Thanks for these tips!
Body weight workouts are no joke! I’m always so surprised.
YES! You can design them to be a fabulous challenge!
Workout ideas to do with knee injuries please!! I'm going stir crazy here!
Awesome advice. Love the focus on isolation moves. Thank you so much!
Glad it helps!
I love your videos! Thank you so much 😊 Your channel is by far and away my favourite 🤩 Thank you Cori ❤❤
Thank you Marie!
I just found your site. I am REALLY impressed with what you've done for your "body machine"! 🙏☯️
How do I avoid “stringing a bunch of exercises together”? Any chance you have a guideline somewhere? Something like a template where I can fill in the actual exercise?
yessss!! can’t wait to get my dream body naturally
Yes macros and proper training for the win!
I have learned so much from your detailed way of teaching, I GREATLY APPRECIATE YOUR HELP, thank you🥰
Thank you so much Cori wonderful video always is very helpful 🏋️♂️❤️
These exercises are awesome. I’ll definitely use some of these
Another great video with the information I have been looking for years that does we need weights to gain muscles? Thanks for the details and how to design our own workouts with density. Once again thank you so much your content, research and videos with examples are very precious for me. Love and appreciation from Hira.
Can you do video full body workout only bodyweight?thanks
I have a ton of bodyweight exercise variations and even 4 workout videos already...like these - ua-cam.com/video/lAxfi70NJ0s/v-deo.html
You have such a cute puppy! 🥰 Squats holding my 125lbs bloodhound could help with muscle gain 😂 thank you for this great video 😊
Another day in class with Cory :)
:-) Cori Classes weekly! ;-)
Hey, thank you so much such a video… can you please make some videos including density movements…
I'm not sure exactly what you mean? Sorry! But if you mean density sets, the great part is you can include moves that match what you want to work with that workout design :-)
hey, thank you so much for responding… what i meant before was me trying to ask you if you could make videos of how to build muscle without any equipment… specific exercises to target every muscle of the body(but without any equipment)…
I hope you can help me with that..
Love your videos can you do a full body workout for gym training. For weightloss and beginner guide.
I have some great videos on bodyweight moves and even exercises using different tools on my UA-cam for sure you should check out! But if you are looking for workouts all put together and designed for you, that would be my dynamic strength program :-) I have progressions for all levels and whether you train at home or at the gym - redefiningstrength.com/dynamic-strength?sl=youtubecomment
Hi, love love love your videos! I'm lifting weights 3 times a week, 2 times a week I do yoga ( same days as weights) and 2 days a week I do 45 minutes of cardio. I take Saturdays and Sundays off, I'm adding inches without seeing muscles, I'm becoming bulky without seeing muscles.
I'm a 66 year old woman who has always exercised and eaten well, I have a double don black belt in taekwondo and I'm a breast cancer survivor 😊. Please tell me what I'm doing wrong. I'm thinking about increasing my cardio time and days.
Thank you so much.
Honestly "eating well" doesn't mean our portions are in line. I wouldn't try to out exercise your diet and do more or that may backfire. I'd track your food, assess your macros and calories and go from there. Even under eating while training hard may backfire. Or not the right ratio of protein, carbs and fats. So adjusting your nutrition will be the key to that definition!
very nice video!xaxa,the end of the video was very cute!
Thank you for sharing momma
Good video, always informative!
nutrition and sleep! Very few get both right.
Thank you. I can’t get to a gym o4 afford large weights at home.
this is awesome info, do you have a book on exercise programming?
Thank you!! ❤️
When training Biceps/Triceps as a superset, which bodyweight exercises can I utilize in the same session? Should I do the bodyweight exercises before or after resistance training?
You can mix bodyweight training in with weights or use them as exercises to fully fatigue just depends. And what moves you use may depend on your overall schedule and total volume for areas created by other moves. Or even what other movement patterns you've already included.
Love the content. FITNESS BEAST!
I am very interested in this idea. As a pre diabetic, pudgy late 50's woman, I wonder what series of body weight exercises would be a good starting point for this. I assume it would be best to record each session in a note book or on phone, & How many times per week? & is it ok to intersperse it with walking, with a view to working up to jogging 5k, or would that be counter productive? I walk daily, but it's really just puttering around on the beach & looking at people's gardens. Is wading useful? & is it best to follow each work out with a protein meal?🤔 So, lots of questions, here!😅🙏
So I'm going to say this not meaning to be pushy BUT the more you can have someone else design first and show you what works the less you have to consider all the variables to start. But I would lay out a plan first based on what you're currently doing with small changes. If you're walking 3 times a week, maybe you even start with one session of very fundamental moves like squats, push ups and a scapular wall hold or doorway row. And instead of stressing details with nutrition, do the same thing. Track what you're currently doing, then make tweaks! For some more resources and if you did want to set up a call or consult, I'm putting my website here Helena! - redefiningstrength.com/
Hi, I wanted to answer you when I saw that you are predisposed to diabetes, I entered the program six months ago, honestly I say it changed my life and eating style and of course it lowered my sugar and I feel great The exercises are insane I really like it the program is worth a try
I have a question, I do heavy lifting including body weight as well and can’t seem to gain muscle !! It’s so frustrating. I’m 5’7” 128 lbs. I take in approximately 90-100 grams of protein a day. I lift 2 upper body sessions and 2 lower body sessions a week. I also do some cardio. I’m almost 55 and I feel like maybe my body type just isn’t prone to building muscle. Is that possible? I would love to have definition like you. Any advise ?
To gain muscle you need to eat more calories than you burn a day.
Brilliant again. Thx.
I’m a guitar player, and as I’ve been working out with weights I always have a very sore puffy strained hands/wrists afterwards- it affects my guitar playing and bums me out. I’m looking for alternatives to build my arms without messing up my hands!
I'd definitely look at your hydration and nutrition and even mobility work. But assessing if it is from gripping the weights is key. Maybe time to use bands or cables or even, again, change up that mobility work.
This is more of what I'm interested in. Bodyweight exercise with compound and isolation info is extremely helpful.
Thank you 😊
I have 2 disc in my back that are deteriorating as well as arthritis and I just spent 2 weeks in bed due to a flare up. Caused by my dumbells. I now have to workout with body weight only 😭 I feel like I'm taking a Milly steps backwards
Sometimes we have to step back to move forward. It's a chance to really address the underlying strength we need to build and mobility. And include that prehab work to build back stronger and protect your back through core strengthening!
Hi! I hope you will answer me soon because I am about to begin my own workout routine and as much as I seem lots of information about it I am still somehow feeling lost. I am planning on going to the gym 3 times a week: M-W-F and my goal is to gain muscle mass and become stronger. I am a very skinny woman with not much fat so with that said, is there any of your videos you can recommend me to guide me in this journey? As far of the nutrition aspect I eat very healthy but I noticed that I never get enough carbohydrates but I do get enough protein and healthy fats. My average RESTING CALORIE INTAKE (doing nothing just breathing) is between 1,200-1,300 and as part of my total expenditure calories is about 1,500-1,600 so my question now is how much more calories should I add if I am planning to work out 3x/ week? My fitness pal says to add up to 1,900 Val’s but I feel that is too much as o can’t barely get to my maintenance calories. Please help??? Thank you 🙏
Honestly...A. Track what you're currently doing. The best changes are made off of that as the others are starting formulas and if very different than what you're doing now, may backfire. You may need to build toward them.
B. For workouts, what you start with depends on what you've done in the past. We need to build up slowly. If you haven't been lifting, you may start back with bodyweight training.
Also I don't mean to be pushy but with the questions you've asked I would recommend coaching to get a clear plan in place, have supervision on form and even reviews of your nutrition to tweak. Because as your workouts build, your calories and macros will shift.
I am putting a link to my coaching here but even if you don't go that route, I highly recommend getting a plan already laid out so you have clear direction starting out - redefiningstrength.com/private-coaching?sl=yc
Please tell me what you think of the total gym also can you can come up with a workout for a 60 year old male?
I think there are so many tools we can make work for us. And yes. I design for all ages and genders. It's why my 1:1 coaching is fabulous! All about meeting you where you are at to reach your goals and designing for the tools you have and schedule that is realistic for you.
just want to know..if i am doing like squat, plank and push ups...say three sets of 10s..then is it fine if I do 10 reps of squat and go to plant do one set and do push up one set and repeat in same pattern or should I do squat three sets at a go and go for plank etc? please help
If you're looking to build muscle, it's key you create that progression and push to challenge yourself!
@@redefiningstrengthOC did not quite understand your reply...anyway it is possible to build muscle without lifting weights right?
Great tips… thanks.
Glad they help Gail!
I have a question. I have been working out for 15yrs. I've done many workouts over the years. Lifting, cardio, yoga, barre, pilates, etc. I am vegan and eat as healthy as I can. I have never been able to get rid of the skin that hangs on my belly after having my son. He is 25 now. I'm starting to believe it's just how my belly is. Any advice?
It’s skin, not fat. If you want it to go away get a mini tummy tuck
Hi there Angela. I have gotten amazing results with massage, dry brushing and collagen protein supplementation. I learned how to combat sagging skin after I developed a big tummy hang from losing 65 pounds over a one year period. and the trick to getting it to shrink naturally is with the use of daily massage and dry brushing.
I dry brush my entire body with a stiff natural bristle body brush, and I have a small brush that I use on my face once a day too. It takes about 10 minutes , and I do a dry brushing session whenever I change out of or into my Pjs. I also use a natural organic, essential oil scented massage oil when massaging my saggy skin problem areas, which include my bust, upper arms, tummy, and thighs.
In addition, I've added a good quality bovine source collagen protein powder to my diet to nourish and repair my skin. To get enough collagen protein each day, I dissolve collagen powder into my morning and late afternoon coffee or herbal tea, and into my morning smoothies. I also add it to cooked oatmeal and muffin mixes before baking.
It takes time, but after about 6 months of daily treatment, my efforts have paid off with a great improvement in the appearance and in the smaller size of my saggy skin areas. With continued treatment, I believe that I will have very little tummy hang left in about 6 more months.
try hypopressives
Thanks
You are the best.
Do you offer video courses with training schedules?
I do offer training programs. But follow alongs...no. I won't go on a whole rant right now but I dislike follow alongs so very badly because I feel too often it's why I have clients come in injured from other programs. They try to keep up. Mimic proper form. Don't meet themselves where they are at. And then lose focus on what they feel working. So I do offer programs but if you're after follow alongs, I'm not your gal! Sorry...guess you got a rant anyway! haha
I love muscular woman so I want to become one (or atleast be abit more sporty than I am now) Thanks for the video :3
Glad it helps!
You can get bigger muscles/ lose fat by training without weights. That being said, it’s much easier and more efficient to lift weights.
It's most efficient and easiest to get results through what we do consistently. So if you can consistently train with bodyweight, do it. :-)
@@redefiningstrengthOC I agree with that. If you hate lifting weights, you probably won’t last long. Consistency is the most important.
Is it possible to build volume with only body weight?
Volume of training? Yes you increase reps or reps in a set amount of time. If you mean muscle hypertrophy, yes as well.
@@redefiningstrengthOC Yeah, volume of the muscles. So, just do more reps is equal to the good old fashion increasing the amount of weights?
question though... how can we *seek* to get sore from a workout? It's not something you really have conscious control over after all, it kinda just happens. Not trying to be controversial, because I would actually like to know since sometimes I get sore and (I'd like not to be) but I also don't understand why I'm sore exactly... was that particular workout *really* that much more challenging than what I've been doing? Idk muscle soreness confounds me.
What I meant by that is I have clients that try to do more, mix things up a ton...basically don't feel like they've worked hard enough UNLESS they are sore. I call that "seeking to be sore" as their focus isn't on progression or the ultimate result but using that as an indicator of hard work. Just sharing this as well in case it interests you - redefiningstrength.com/fhp-s2e1-the-fitness-hacks-podcast-do-you-need-to-be-sore-for-results-no-pain-no-gain/
I can't answer how people seek soreness, but I can tell you that what you ingest before and after working out can hugely affect recovery and muscle building. Some years ago, after reading John Ivy's Nutrient Timing, my husband used his drink mix before and after working out for the first time in ages. He wasn't sore at all. Looking into some 2020 meta-analysis of research to add to what I've read and heard from my husband, it's all about your resting glucose and insulin levels, how much carbs you eat in general, whether you're working cardio for more than an hour or doing more sprint or resistance work, whether you have carbs within 15 minutes or so before working out, whether you have carbs during, and if you have carbs and protein or amino acids within 45 minutes or so after.
Also, the paper makes it really clear that eating carbs before working out reduces fat burning. It focuses on how to avoid it, because it's focused on maximizing performance in terms of endurance, time, and strength building, all of which are reduced in healthy athletes when their bodies have to switch from burning glucose to fat. But most people who aren't athletes want to maximize fat burning more than reps to exhaustion or personal bests.
@@redefiningstrengthOC makes sense, thanks for sharing:)
@@kobaltkween hm, that is interesting, I will have to check that book out, thank you for sharing
@@chrisalmendra4370 You're welcome! Here's the paper I was reading:
www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/
It's kind of a doozy, especially since you not only have to translate it from science-speak (lots of passive voice and acronyms), but flip it and reverse it if you want maximum fat burning (meaning minimizing efficiency) or if you have the opposite situation (for instance, the paper brings up instances of multiple bout competitions where most of us workout maybe once a day).
Time for me to use my TRX straps again.
Great bodyweight tool!
Im 26 and want that dream bod so bad
I mean, my body is (unfortunately) not light as a feather, so it makes sense that body weight exercises would work quite well 🤔
But it's not just about weight, it's about tempos and ranges of motion and instability. There are so many forms of progression we may use EVEN IF we are adding weights too.
@@redefiningstrengthOC trueee, I wasn't even thinking about that
Right, its not about feeling sore...its about achieving muscle failure
To some extent yes muscular failure can be valuable BUT you don't always need to hit "failure" to see results. And how you're defining "failure" is also key as there are different drivers of muscle growth and working to create progression with each can feel very different.
@@redefiningstrengthOC True because for instance i never recall ever achieving "failure" doing chest workouts. And as much as we don't need to hit failure necessarily people might still want to hit it because they like to have clear indications that they've made progress
Cori I absolutely believed that the way to build or gain muscle was through lifting weights. I have watched videos of people who do calisthenics and thought "So when do they lift weights to get the muscle that they have?" To be honest I have watched your videos for years and wondered how are your abs always visible? There was a former fitness competitor that was interviewed and she said her abs were only visible 9 months out of the year. So I just thought it wasn't possible to have defined, visible abs year round. Now I'm wondering how much of what I've heard, read or have been told is actually the truth? I have been wondering if a lunge with the rear leg elevated and a Bulgarian split squat are the same thing? I used to think it was only a Bulgarian split squat if weights were involved. I also wonder why I can't do a straight leg side plank? I struggle with that one. But this video was the first that I've heard of training density. I've been doing kettlebell swings 30 seconds on and 30 seconds off. First it was for 10 minutes a day, then 15 minutes and now 20 minutes. Is that considered training density? My goals have been to get stronger and be consistent. And I had been intimidated by kettlebells for years. So I thank you (and Mark Wildman) for doing such thorough videos on them. What you're doing is greatly appreciated.
Гимнасты, легкоатлеты и даже конькобежцы занимаются на тренажёрах 3 раза в неделю😏 без силовых упражнений не будет скорости и силы
Glad the videos help! I think we so often ignore all of the options out there. And fitness competition lean is FAAAAR leaner than I ever am honestly. And I fluctuate in exact body comp over the year personally. But as you maintain and make small changes, results snowball to stay more at a consistent "look" more easily. But it's the TIME and slow changes that add up over the dieting for a comp honestly that I think has helped me. And in terms of moves, there are definitely a ton of names for them. I consider the balance lunge, rear leg elevated and Bulgarian split squat the same thing.
That shirt makes you look shreded :D :D :D
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Clear as mud…….
🙏🙏🙏
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Great info!