Question: What type of workouts can you do if you don’t have access to a gym, to gain extra weight and build muscle?
Now here's the problem - You NEED heavy weights to build a significant amount of muscle if you're a hardgainer, or someone who hasn't touched a weight before in their life then you can get away for sure while in the beginning with just bodyweight exercises.
But your body will adapt to those exercises fairly quickly, and it'll be time for you to start exercising with heavier weight (heavier than your bodyweight)
I remember back in high school, I didn't understand this concept that you need to lift heavy weights in order to build muscle.
I remember doing some crazy things like doing a gazillion push-ups every morning and every night, and curling water jugs thinking I was going to get big and buff.
Boy was I wrong!!!
So why wasn't this enough...
Why do You Need to Lift Heavy Weights to Build Muscle?
And to answer this question we need to look at your muscle fibers. Your muscles consists of two main types of muscle fibers, and they are your Type 1 and Type 2 muscle fibers.
Type I Muscle Fibers (Slow Twitch)
These muscle fibers have a slow contraction, produce very low-power, but these muscle fibers can be used for a duration of hours. The size of the motor neuron: Small (they don't get that larger.
When you think slow twitch think of a long-distance runner.
Marathon runners probably have the most developed slow twitch muscles in the world, yet they aren't that big and muscular, and it's because the size of type 1 muscle fibers are very small compared to other muscle fibers within your body.
Type I I Muscle Fibers (FAST Twitch)
These muscle fibers have a fast contraction rate, they produce a very high amount of power, but these muscle fibers can only be used for a duration of one minute to a maximum of 30 minutes. The size of the motor neuron: Large to Very Large (compared to Type I Muscle Fibers).
Think of a world-class sprinter like Usain Bolt. A lot of power (Type II Muscle Fibers) is needed within the sport of sprinting.
And since Type II muscle fibers grow very large compared to Type I Muscle Fibers that's why sprinters always look bigger than Marathon runners.
With that said you need some type of way to progressively overload your muscle with heavier weight, because it's heavier weight that targets your Type II muscle fibers, which are the muscle fibers that grow the largest.
So if you don't have access to a gym you'll have to find another way to target your Type II muscle fibers. You can use such things as:
- Resistance Bands
- Kettlebells / Free weights
- Home Gym
- Do some backyard "strong man" stuff (IMPROVISE)
Remember, in order to build muscle or ultimately change your physique you need to build your Type II muscle fibers and to do that you need to lift heavier weight.
If you don't have access to a gym I strongly suggest you invest in a home gym or you can try one of the other alternative I mentioned.
All the best,
Rich