How I Build Muscle WITHOUT Weights!

If you want to build muscle and do not have access to weights at the moment, this is the way to do it. I’m going to share with you a technique from the great Bruce Lee that he incorporated into his bodyweight exercises that greatly increased the intensity of them and their ability to help them build muscle. This is called dynamic tension. It uses constant tension applied to more than just the muscles you are trying to build in order to amplify the effects of the exercise on your entire body.

Here I show you 7 of the best exercises you can apply dynamic tension too in order to build muscle size without lifting weights.

The bodyweight exercises are as follows:

Cobra Pushups
Handstand Pushups
Eccentric Step Up/Downs

The key to the effectiveness of this is to be sure you’re not focused on counting reps but rather making your reps count.

So in the example of the pushup, instead of just repping out until failure you want to dramatically slow down the pace of the exercise. Both on the way up and down on every rep, you want to squeeze every muscle in your upper body. Don’t think of it as just a chest exercise but an everything in your upper body exercise. The shoulders should light up. The triceps should be tensed. The lats should be engaged. Everything should be working to stabilize your body hard as you move through every rep of the exercise.

The number of reps that you can do is going to be affected greatly. You may be able to do upwards of 30 or even 50 pushups when you do them normally. When you do them as shown here however, you are going to struggle to get even 20 percent of that number - and that’s ok. The key is just to drive as much muscle tension into the exercise you are performing and let the reps fall where they may.

The muscle building doesn’t stop there however. You can apply the intra-set isometric that Bruce Lee did as well to really increase the intensity of the bodyweight exercises. On the pushup, as soon as you finish you would come to a kneeling position and cross your arms across your chest. The adduction on the chest muscles is enough to create an intense contraction. Hold it for up to 6 seconds with the goal being to increase the strength of the contraction every second. Rest and repeat for 1-2 more times.

At this point, perform your normal rest between sets and then go back to your next set of pushups.

You will find that your overall workout is going to be shorter in length while the intensity of what you are doing is significantly increased.

The other bodyweight exercises that you can use this technique with to build muscle mass fast are the dips, cobra pushups and handstand pushups for the push muscles of the upper body.

The pull muscles can be handled with both the pullups (which will hit more of the lats and back) and the chin-ups (which will hit more of the biceps when done as I show you here).

The legs are hit well with the eccentric step up and down. Here again, I’m not just trying to get my body up on the bench but rather I’m trying to drive as much contraction and tension into the muscles that I’m lifting with. The glutes, hamstrings and quads as well as the calves are all going to be working harder than ever to complete these reps.

While I love using dumbbells and barbell in my training I realize that there are times when I’m either not able to (due to lack of access to a fully equipped gym) or I am just looking for a change from the normal type of training that I’m doing. In these instances, I know that I don’t have to stop building muscle when I do. With techniques like what I am showing you here, you can be assured that you will be able to increase the intensity of your weight free training enough to keep the gains coming.

If you’re looking for a complete bodyweight workout program that will help you to build muscle in just 6 weeks, be sure to visit via the link below and check out the ATHLEAN XERO program. See how much easier it is to build muscle with bodyweight when you know the right way to use your own body in space.

For more videos on how to build muscle fast and the best muscle building exercises without weights, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 11 dana

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Abhishek SINGH

    Abhishek SINGHPrije 2 dana

    how TO GET VEINS AT TRICEPS ❤️❤️❤️ ,

  3. Norseman

    NorsemanPrije 7 dana

    How tall are you?

  4. ememe

    ememePrije 8 dana


  5. Asaad Sayed

    Asaad SayedPrije 8 dana

    Btw how many reps and sets to do for the above mentioned technique

  6. Ryn fitness Official

    Ryn fitness OfficialPrije 8 dana

    Everyone can you see my body without gym only home made home workout six pack chest biceps forms and I am from India and am farmer🙏🙏

  7. A M

    A MPrije 11 sati

    "How building muscles is killing your gains!"

  8. Brandon BArtlet

    Brandon BArtletPrije 12 sati

    Aw fuck it’s not working 🤣

  9. jose monge

    jose mongePrije dan

    It's too bad the pull-up, chin up and dip machines are not things that people have in their home usually. It's something I use the gym and if I have to go to the gym I might as well use weights.

  10. Wraith Gaming

    Wraith GamingPrije dan

    I really gotta buy a dip machine or something like that for cheap.. Pretty important since i cant go to gym due to the situation now.

  11. James Allwyn Dick

    James Allwyn DickPrije 2 dana

    2:08 man's face is a tomato

  12. James Runyon

    James RunyonPrije 2 dana

    Hey Guys. do you have a shirt that says "dont count the reps, make the reps count"?

  13. Emin Guluzade

    Emin GuluzadePrije 2 dana

    Jeff is type of person who sometimes gives hope then says it kills gainz

  14. valistrutu

    valistrutuPrije 2 dana

    i build fat ....and i am happyyy!!!!

  15. Anders Wallin

    Anders WallinPrije 2 dana

    Arnold in the background will be impressed

  16. ReyRey Productions

    ReyRey ProductionsPrije 2 dana

    "I don't count the sit-ups. I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion." - Muhammed Ali

  17. Ren Zetzu

    Ren ZetzuPrije 3 dana

    I’m 6”2 at 16 and I’m kinda skinny, trying to start gym what should I focus on ? I want to be strong but lean at the same time

  18. Mathieu l

    Mathieu lPrije 3 dana

    Jeff, in the past you have said on several occasions. what you slow down, you must speed up. Do you have to do some explosive reps as well after each excercise? Thanks bro

  19. Pencil Case

    Pencil CasePrije 3 dana

    Bruh im still trying to do a normal pull up with proper form without putting myself out of commission for a week. you expect too much from me

  20. Can't be touched

    Can't be touchedPrije 3 dana

    I really doubt that Bruce did slow push ups cuz slow push ups affect your hand speed very much. I used to box and for one summer i wanted to get bigger chets and i did slow TUT push ups....My hand speed suffered tremendously and i felt stiff while throwing.

  21. ooh ConoR

    ooh ConoRPrije 3 dana

    When u don't have a bar for the dip and pull ups exercise 😟😟😟 that's it I'm hopeless

  22. Social Reject

    Social RejectPrije 3 dana

    One papercut and its over lol

  23. Ben Sturm

    Ben SturmPrije 3 dana

    The second you said Bruce Lee,sold

  24. The samba

    The sambaPrije 3 dana

    if only it was that easy

  25. Jay Faux

    Jay FauxPrije 3 dana

    the thumnail looked like he was gonna show us how to turn into the hulk

  26. Gerald Jackson

    Gerald JacksonPrije 4 dana

    I don't know if you have done one but if not can you do a video for truck drivers? Most of our day is behind the wheel. What do you suggest we can do during our breaks?

  27. CR Mannino

    CR ManninoPrije 4 dana

    Folks this is the Best educated advice, and Free!

  28. Vaishali Tekade

    Vaishali TekadePrije 4 dana


  29. Arthur Morgan

    Arthur MorganPrije 4 dana

    Next: You’ve been breathing wrong while sleeping!!!

  30. AscendtionArc

    AscendtionArcPrije 5 dana

    Thanks for this video :) .

  31. Ryan Lattner

    Ryan LattnerPrije 5 dana

    Jeff on the hand stand pushup, "you may only be able to do nine or ten of these regularly..." Hahaha. I've been training for a year and still can't do one. I must really suck. Thanks for the motivation though!

  32. Dago

    DagoPrije 5 dana

    Its called pds

  33. SleekDiamond41

    SleekDiamond41Prije 5 dana

    Jeff has better muscle definition than most dictionaries I’ll see myself out

  34. SleekDiamond41

    SleekDiamond41Prije 5 dana

    Other workout channels: “the one big secret!” - 1 hour video saying secret is cool, ends with “buy my program to learn the secret” Jeff: “the one big secret!” - concise video explains the secret immediately, gives examples of it in practice. Oh, and our programs are pretty cool too, I guess Good guy Jeff 👌 PS: I’m actually going through Jeff’s Xero program right now (end of week 2) and it’s fantastic! I recommend it to everyone. For anyone on the fence, just invest in yourself, and follow through 💪


    FITNESS CREWPrije 5 dana

    Its Just To Much Easy To Build Muscle

  36. Josh Acosta

    Josh AcostaPrije 5 dana

    I don't care what other streamers say or think about you Jeff. You're the best and I've made great gains following your instructions. 💪 Keep up the great content 💪💪

  37. Aijaz Ghare

    Aijaz GharePrije 5 dana


  38. Jonathan Kedawen

    Jonathan KedawenPrije 5 dana

    can i do just this constantly?

  39. basker DTT

    basker DTTPrije 5 dana

    Technique from FST7 hanyrombad

  40. Izzy Aisa

    Izzy AisaPrije 5 dana

    So pretty much try to turn super sayan?

  41. F.A Sadik

    F.A SadikPrije 5 dana

    "Hey you, yes you..." by doing so you're killing your gains...🤣

  42. MR McCormick

    MR McCormickPrije 5 dana

    Dynamic tension principles were espoused by Charles Atlas and other old-time strongmen.

  43. Macho Marcus

    Macho MarcusPrije 5 dana

    Not much results, all guys are looks trash, they only have tiny bumpy muscle, of course build bigger muscle need weight and machine

  44. Jiren

    JirenPrije 6 dana

    Yo : me tiro un pedo* Jeff : lo estás haciendo mal ,debes apretar más las nalgas

  45. Great bird of hope

    Great bird of hopePrije 6 dana

    You should make a video where you visit a Brazilian jiu jitsu school and do some live rolling at the end of class. You look really strong i bet only the white belts who have trained for at least a few years could tap you out. But the white belts with a year or less you would mop the floor with them.

  46. Jahiem ALLEN

    Jahiem ALLENPrije 6 dana

    One leg workout 😒😒

  47. Evil Morty

    Evil MortyPrije 6 dana

    Roids ;)

  48. DoubleTapThatDotty

    DoubleTapThatDottyPrije 6 dana


  49. Vaibhav M Warrier - GymShark

    Vaibhav M Warrier - GymSharkPrije 6 dana

    Keep Going 🥳🙌🏻

  50. Pokey0311

    Pokey0311Prije 6 dana

    This is extremely effective, i have been doing this for years. You will get a great appreciation of pain with this technique

  51. Riadur Rahman • 96 years ago

    Riadur Rahman • 96 years agoPrije 6 dana

    6:03 Jeff's face 😅 Suffering from success

  52. TrumanG34

    TrumanG34Prije 6 dana


  53. lil alan

    lil alanPrije 6 dana

    Building muscle is killing your gains

  54. Sergio Gonzalez

    Sergio GonzalezPrije 6 dana

    This is my first week and I tried doings dios and it did not go well 😭

  55. Myles Denton

    Myles DentonPrije 6 dana

    His veins have veins wtf😂

  56. Bryan Caffiero

    Bryan CaffieroPrije 6 dana

    @Jeff Cavaliere. I have a job that is somewhat physically demanding and was wondering if it's best to workout before or after work to maximize my gains.

  57. yoav cohn

    yoav cohnPrije 6 dana

    Bruce is the man. Just read the art of expressing the human body and was extremely impressed.

  58. Luis Alvarez

    Luis AlvarezPrije 6 dana

    Can i take those advice and use in the 4 minutes of hell section, intead of doing the more i can for some minutes try to slow the movments ? or for burn out this is not good ?

  59. Kaze Ryuu

    Kaze RyuuPrije 6 dana

    Why his veins are so visible? This is a consequence of lifting too much?

  60. Notty Seel

    Notty SeelPrije 6 dana

    This makes me think of wrestlers (grapplers) and gymnasts. All of a sudden seems like a great idea... In both of those disciplines you learn how to barely overcome resistance while exerting nearly all of the force you have with tension through your entire body. It's incredibly intense and usually leads to vomiting but the results show for themselves.

  61. mahmoud reda

    mahmoud redaPrije 6 dana

    How to continue weight training with Golfer's elbow?

  62. Choa Ichal

    Choa IchalPrije 6 dana

    Get big leg please jef

  63. Sxachin negi

    Sxachin negiPrije 6 dana

    Nice #sxachinnegi

  64. jamesnm21

    jamesnm21Prije 6 dana

    My ulnar nerve in my elbow is tingling/bothering me when doing single arm bicep curls by the start of the third set. Does this mean I'm using too much weight or is it just the pump in my arm causing it? It feels fine on the bicep itself but my elbow can't seem to handle it which is disappointing and forces me to stop short of finishing the sets.

  65. 80s GAMER

    80s GAMERPrije 6 dana

    Is there a floor exercise you can do for biceps if you don't have access to a pull-up bar?

  66. Juhan Aberman

    Juhan AbermanPrije 6 dana


  67. EEth_on_Aspirin

    EEth_on_AspirinPrije 6 dana

    Sleeping is killing your gains

  68. Nak Min

    Nak MinPrije 6 dana

    If you do push ups and go to 10 without your arms hurting you are not doing it right.

  69. Juhan Aberman

    Juhan AbermanPrije 6 dana

    Or just strong

  70. avishkar vispute

    avishkar visputePrije 6 dana

    can you please make a one side small chest video🙏

  71. adrik d ba

    adrik d baPrije 6 dana

    This will kill your gains 😂

  72. Rory B

    Rory BPrije 6 dana

    This reminds me of Arnold’s biography. He says to pose and flex. I always did bicep contractions, built a hell of a peak.

  73. Ei Jing Tan

    Ei Jing TanPrije 6 dana

    How will squeezing muscles after the exercise help build muscle?

  74. Ei Jing Tan

    Ei Jing TanPrije 6 dana

    @Juhan Aberman yes but how

  75. Juhan Aberman

    Juhan AbermanPrije 6 dana

    It works when you really focus on the muscle when flexing in the end of your workouts

  76. P W

    P WPrije 7 dana

    Slow and steady wins the race.

  77. Gregg Lockhart

    Gregg LockhartPrije 7 dana

    Thank you!

  78. bunny

    bunnyPrije 7 dana

    How to get fourarm with out equipment

  79. Juhan Aberman

    Juhan AbermanPrije 6 dana


  80. Core Beliefs

    Core BeliefsPrije 7 dana

    Jesus H Christ. 4:18 I never saw a six pack on someone's BACK before.

  81. Mychal Rosales

    Mychal RosalesPrije 7 dana

    This dude looks like he ripped off tamarindo.


    GUTZ4GARTERZPrije 7 dana

    I tried it and shit myself thank you

  83. alan elias

    alan eliasPrije 7 dana

    Tricep and legs with bands please!

  84. Digitalx Games

    Digitalx GamesPrije 7 dana

    meaanwhile he has weights in the background

  85. Sick Of It

    Sick Of ItPrije 7 dana

    Is building muscle killing your gains?

  86. Caden Cougle

    Caden CouglePrije 7 dana

    Jeff should do a video confronting sarms

  87. Antonio bryant

    Antonio bryantPrije 7 dana

    Jeff breathes with only one lung at a time to avoid muscle imbalances

  88. Antonio bryant

    Antonio bryantPrije 7 dana

    Jeff is the G.O.A.T of the gym's channels

  89. Zahi Tisani

    Zahi TisaniPrije 7 dana

    Could you do a video on the hip thruster checklist?

  90. freeha khan

    freeha khanPrije 7 dana

    Love your videos! Wholesome and sustainable approach to fitness which actually works! Thank you

  91. Amadeus Eisenberg

    Amadeus EisenbergPrije 7 dana

    Judging by experience, my muscles would become too numb to feel the tension during the squeezes. I also can't feel stretch during my post-workout stretching sometimes and then I'm afraid I may over-stretch, heh. That's the sign of an amazing workout, though!

  92. Ace

    AcePrije 7 dana

    These clowns want us to train w a mask on... i have just enough gas to do my hyperextension and a set of facepulls then i gtfo

  93. Amadeus Eisenberg

    Amadeus EisenbergPrije 7 dana

    They can place those masks inside their assholes, whoever they are.



    moral of the video - Slow and steady, gain muscles.

  95. SNV

    SNVPrije 7 dana

    Hello Jeff, so, my father thinks that creatine monohydrate is very very dangerous and will hurt my kidneys and liver even after i have shown him everything on the net saying it's not that harmfull. I am 17 i have good "nutrition"vand i was thinking of adding a supplement. I chose Creatine because it isn't that expensive. How do i convince my parents that it's not harmful? Please Please reply.

  96. Maddy Guru

    Maddy GuruPrije 7 dana

    Dude, your biceps are osm.. 👌

  97. Vidyanand

    VidyanandPrije 7 dana

    Can you do a video on knuckle push ups.

  98. Armin Theron

    Armin TheronPrije 7 dana

    Jesus loves you so much ❤️ I was addicted to porn for almost 6 years of my life, I was on drugs, alcohol and I hated people, Jesus set me free and he can set you free aswell ❤️ all you have to do is repent and trust in him and he will change your life! ❤️

  99. meren

    merenPrije 7 dana

    Next vedio how to grow without muscle

  100. Arno Victor DORIAN

    Arno Victor DORIANPrije 7 dana

    Mhey jeff i really love your inspiring and helping videos(specially with jessie) My question is that us it harmfull for a teenager to do heavy workouts? Does it harm their growth or puberty?

  101. Aron Lavings

    Aron LavingsPrije 7 dana

    My inner left pec feels like it recruits a lot of muscle whereas the rest of my pecs don’t. Unable to fix this imbalance

  102. Harsh Sinha

    Harsh SinhaPrije 7 dana

    How to build muscle without proper food

  103. Karl Ahnee

    Karl AhneePrije 7 dana

    Hey Jeff! Thanks for all the great science infused content you put out there! Was wondering if you could do a special one about armwrestling training? I've watched your forearm videos, but I'm really curious how you would approach arm wrestling training! Hope you can help 🙂 Cheers Karl

  104. Lewis Sliney

    Lewis SlineyPrije 7 dana

    I have a question for you I only yesterday found out I have a Hiatus Hernia, do you have any idea on Strength exercises I should avoid at all? I know I must avoid deadlifts but I'm not sure about other possible gym equipment

  105. A PROBLEM

    A PROBLEMPrije 7 dana

    Why does this guy remind me of Chael Sonnen

  106. Amadeus Eisenberg

    Amadeus EisenbergPrije 7 dana


  107. Donald Trumpet

    Donald TrumpetPrije 7 dana

    So much information on how to get muscle, but what about Jesus 🤷🏽‍♂️

  108. Erwin Perez

    Erwin PerezPrije 7 dana

    Do scapular winging

  109. Hamza Zafar

    Hamza ZafarPrije 7 dana

    Can you kindly do a video on how to measure your body. It'll be great!

  110. Chris A

    Chris APrije 7 dana

    I built muscle my carrying around my baby all the time 😂

  111. Wurtz- Fittig

    Wurtz- FittigPrije 7 dana

    feels like his biceps are about to pop out !!

  112. ElZarigüeyo

    ElZarigüeyoPrije 7 dana

    It's gotten to a point in which I DO believe Jeff just goes in front of the mirror, stares at his muscles and tells them "I command you to grow!" and they do. It's an ability only he and Chuck Norris have ever been granted. The rest of us mortals will have to hit the gym.