Trying to build muscle with no gym? You can’t afford to skip these 8 exercises.

 In Fitness

Top 8 Bodyweight Exercises for Building Muscle

This is not an exhaustive list by any means, but if you’re trying to improve your lean body mass without access to gym equipment, we think these exercises are some of the best you can do. Add them to your repertoire for a couple of months, and watch what kind of progress you make.

Sprinting

By far, one of the single best ways to improve your lean muscle mass is to increase levels of Human Growth Hormone (HGH) and testosterone. Performing short duration exercises at maximal intensity, especially those which recruit a large amount of muscle mass, are a great way to do just that.

How to Sprint

To perform a sprint, simply find a relatively flat and level area that is long enough to reach top speed. Run as fast as possible for about 10 seconds, then rest between two and five minutes between repetitions. Complete between 2 and 5 sprint repetitions, and you’re good to go. More advanced athletes can do more reps, or add difficulty by sprinting up hill.

Pull Up

If you’re trying to develop a wide back and sizable arms, the pull up is the king of exercises. Pull ups recruit a large amount of muscle fibers, primarily targeting the Latissimus Dorsi, Biceps Brachii, and Brachioradialis muscles. In addition to the prime movers, pull ups will also train stabilizers of the scapulae like Rhomboids and the Middle and Lower Trapezius muscles, the Rear Deltoids, and flexors of the hand among others. Pectoralis major will also assist to varying degrees depending on grip type. In short, pull ups are one of the best exercises you can do to develop musculature of the upper body.

Push Up

If you’re trying to develop a wide back and sizable arms, the pull up is the king of exercises. Pull ups recruit a large amount of muscle fibers, primarily targeting the Latissimus Dorsi, Biceps Brachii, and Brachioradialis muscles. In addition to the prime movers, pull ups will also train stabilizers of the scapulae like Rhomboids and the Middle and Lower Trapezius muscles, the Rear Deltoids, and flexors of the hand among others. Pectoralis major will also assist to varying degrees depending on grip type. In short, pull ups are one of the best exercises you can do to develop musculature of the upper body.

Plank Walkout

If you’re trying to develop a wide back and sizable arms, the pull up is the king of exercises. Pull ups recruit a large amount of muscle fibers, primarily targeting the Latissimus Dorsi, Biceps Brachii, and Brachioradialis muscles. In addition to the prime movers, pull ups will also train stabilizers of the scapulae like Rhomboids and the Middle and Lower Trapezius muscles, the Rear Deltoids, and flexors of the hand among others. Pectoralis major will also assist to varying degrees depending on grip type. In short, pull ups are one of the best exercises you can do to develop musculature of the upper body.

Single Leg Hip Bridge

Pull Up

Bulgarian Split Squat

Prone Row

Dips