First off, very quickly, lets look into what is actually required in order to build muscle. An overloading stimulus, which is basically a stress that has never been encountered by the muscle before, is the number one requirement for the growth of muscles. Well known for being one of the best ways to build muscle for the back, but will also build your biceps better than any amount of curls. A wide grip with palms facing forward is the hardest, but will activate the biggest muscles of your back and yield the best results. A great core building exercise for both the abs and back, hitting all the key stabilizing muscles.

All of these exercises are very capable of building serious muscle and all without the use of weights.
While it is fair to say that it is probably not possible to build Arnold Schwarzenegger levels of muscle using these exercises, they are still very effective and are capable of providing substantial gains – you only need to take a look at any Olympic gymnast to see what is possible. Just enter your details to get this FREE guide and BONUS emails packed with muscle building tips. Gravity, instability, momentum, and the weight of the body can also become sources of an overloading stimulus that results in muscle growth. Body weight exercises are their absolute bread and butter and they have some of the most perfectly sculpted bodies going.

As long as you move through the progressions to keep them challenging, your muscles will adapt to the overloading stimulus and grow. Different hand placement will alter the targeted muscles; Hands closer together targets more the triceps, while further apart targets the chest more.

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