14 yr old 6'3 195lbs how to build abs arm and chest muscles and leg with out weights?

Question

I'm trying to build muscle because I'm a freshman in high school

Answer 1

If you don't want to use weights, the alternatives are always body weight exercises. Push Ups, Pull Ups, lunges, prisoner squats, etc.

Do as wide a variety of these exercises as possible. For example, you can do knee push-ups (beginner- you keep your lower weight on your knees) full push ups (standard-keep your body in a straight line, lower weight on feet), and advanced (put your feet on an elevated surface, like your bed). You can also do T Push ups (one armed), Diamond push ups (hands together- more emphasis on Triceps), Chest Push ups (Hands spread wide apart, more of a pecs workout) and explosive push ups (pushing your whole upper body off the floor and usually clapping-builds explosive strength). You can also head out to some big box store or sporting good store and buy a perfect push up set- just rotating handstands, basically. They spare your wrists and give you a wider range of motion, thus making it effectively harder.

At your chosen store, you can also buy a home pull up bar. While Push ups work chest and triceps, pull ups work your back and biceps- the opposite muscles. You need to work the opposite muscles so you don't wind up overemphasizeing one side of your body- your balance and overall strenght will be thrown way off. Once again, do a wide variety. Palms facing you- emphasizes biceps. Putting the bar behind your back- emphasizes back. Regular Pull Up- works both. Pull Ups are much harder than pushups, so take it slow if you can't do one yet- it probably just means you have some excess body fat to lose.

I'm getting tired of writing, so I will post a bunch of links to helpful youtube videos in the sources. Remember, Youtube is your best source for exercise demonstrations.

Answer 2

God's honest truth?

Its extremely difficult to build a lean and powerful body without weights. Push-ups, pull-ups and cario only go so far. But if you can't, or don't want to use weights, google body weight workouts. Why don't you just use the weights at your school?

Answer 3

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