Category Archives: The Muscles

Build Muscle Without Weights:Anatomical Directions!

For anyone who wants to start, or is already doing, a regular exercise program, it’s always good to understand what you are doing and why you are doing it more fully. When you’re looking to build muscle without weights you will need to know how to target specific muscles and get the most out of your exercises. This series of posts will cover some of the basics about muscles and how they work.

The human body is composed of 0f approximately 640 skeletal muscles distributed over either side (left and right). This means for the most part, there are 320 pairs of muscles from head to toe. Left and right biceps, triceps, and deltoids. Left and right frontalis, external obturator, and even flexor hallucis longus.

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Wrist Strengthening Exercises – Pronation/Supination

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At one time or another you may have heard someone ask about wrist strengthening exercises. Typically they say something like “I can’t workout that hard because I have weak wrists”, or, “My wrists are weak because every time I put pressure on my wrists, they hurt”. And, so, they are looking for some way to “strengthen” their wrists.

I wrote a previous post on wrist exercises and described a little in general about the wrist anatomy (how it’s put together). For review, the wrist is made up of 8 bones that are attached to each other by ligaments and not muscles. These bones then attach to the hand and also the forearm by ligaments to give the wrist stability. Unless these ligaments are stretched or torn, the wrist itself is probably as “strong” as it can be.

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Wrist Strengthening Exercises – Flexibility

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A component of good wrist strengthening exercises is wrist flexibility. Any bodyweight workout will undoubtedly have a push up routine as an essential part. And, while push up benefits most of the upper body, they can put a lot of stress on wrists. Check out the previous post on weak wrist exercises.

As I pointed out in the previous post, when doing most supported body weight exercises on an outstretched hand, the wrist actually bears a good percentage of the body’s weight. If the joint is unstable, out of position, or is not as flexible as it could, or should, be, it could slow your upper body workout routine to a crawl.

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Building Muscle Without Weights

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parkour: strength, originally uploaded by zenobia_joy.

Strength training without weights is one of the most widely use methods of what’s be coined “functional” exercising. Functional exercises are frequently bodyweight exercises or those that use objects other than traditional weights to challenge the body through a series of tasks. Many like them because they provide a more wholistic fitness experience.

These body weight exercises not only improve all around musculo-skeletal health, but also tend to produce lean, dense muscle when done consistently. This is what gives the person a slimmer, more fit appearance.

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