5 Proven Techniques to Gain Muscle Without Heavy Training

how to build muscle without lifting weights in hindi

Building muscle is hard work!

This is absolutely true. Anyone can reduce fat or weight in three months, but he cannot increase the weight that he has lost in three months.

It takes many years to gain muscles/build muscles. The biggest example of this is our Desi bodybuilders, they are able to make their body fit after years of hard work.

People try many ways to gain weight or gain muscle. For example: they take  a diet plan for weight gain . Apart from this , they adopt ayurvedic ways to gain weight and make changes in their diet for muscle gain. They also go to the gym and lift heavy weights , etc.

Apart from this, some people use mass gainer to gain weight quickly . Heavy lifting helps in growing muscles because heavy lifting causes trauma and micro trauma to the muscles. After that, by taking the right nutrition, food goes inside them, which helps in growing the muscles.

But many people do not want to do heavy lifting and think of gaining muscles without doing heavy lifting. Is this possible…?

Yes, this is possible. Muscles can be gained even without weight lifting. But for this, some other methods will have to be adopted along with body weight exercises. You will know about them below…

1. Vary your tempo

how to build muscle without lifting weights in hindi

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Changing the speed means that you can speed up the process of muscle growth by slowing down the reps of an exercise. Slowing down the reps will create more stress, which will break down the muscles more.

Just like lifting heavy weights creates tension on the muscles, similarly tension will be created when doing slow reps. If you go too slow, then muscle hypertrophy is also affected. Therefore, take up to 3 seconds in one rep, because this is the best speed for weightlifting. Going slower than this can reduce muscle hypertrophy.

2. Boost your efficiency

how to build muscle without lifting weights in hindi

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Increasing your capacity means lifting the same amount of weight and doing the same number of reps. But try to improve each set and reps with full focus, control and by engaging your muscles and mind.

Exercising in a more controlled manner is equivalent to lifting heavier weights. Because exercising in the correct form puts more stress on the muscles. So keep increasing your capacity to exercise in a better way.

3. Shorten your rest times

how to build muscle without lifting weights in hindi

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If we do 10 reps of a certain weight with 3 minutes of rest between sets, then reduce the 3 minutes of rest you are taking with the same weight to 2 minutes. This will create more tension and metabolic stress will occur.

You should not reduce your rest time to less than 2 minutes after your heavy compound exercises in the gym such as bench press, squats and deadlifts or bodyweight moves such as pull-ups and pushups etc. Whereas you can take at least 60 to 90 seconds of rest between isolation exercises.

This simply means that if you do not want to do heavy lifting then reduce the rest time taken between exercise sets.

4. Boost your range of motion

how to build muscle without lifting weights in hindi

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Increase the range of motion during each rep, so that proper tension can be created in the muscles. This can increase the muscle growth process even without increasing the weight. But if your form is not correct then do not try to do this, otherwise you may get injured. For example: Do deep squats only when your position is correct, otherwise you may get injured due to tension in the lower back. Also, avoid excessive range of motion in exercises that use more shoulders, otherwise the tissues may break.

5. Increase Reps

how to build muscle without lifting weights in hindi

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If you increase the rest while lifting light weight, more tension starts to get created. Therefore, increase the number of reps for muscle growth. If you used to do 12-15 reps, then do 25-30 reps with the same weight. By increasing the reps, the muscles will break down well and grow at the same speed.

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