Building muscle without weights is really no different from building muscle in the gym. ANSWER: ... then there’s nothing wrong with taking whey for however long you want. Once you exercise your biceps, focus on your triceps to round out the appearance of your arms. Will I still be able to build muscle without weights or any special equipment? Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Lori Smith, BSN, MSN, CRNP on January 29, 2018 Overview Focus on the things that you can control. It’s like asking if drinking milk for longer than a year is harmful. Nobody can tell you exactly how long it’ll take to see results, because they don’t know. Here's how to build muscle without lifting weights. How long does it take to build muscle? Take a break from all the heavy lifting and reap the muscle-building benefits of bodyweight exercise. Losing fat or building muscles might be an overwhelming task to start out with. This article discusses the mechanisms of how muscles grow, plus why most women won’t gain large amounts of muscle when working with weights. You need to find a way to apply the all-important principle of progressive overload, eat well, and get enough rest between your workouts to recover. February 25, 2013 at 3:07 pm . Yet I’m sure if you’d ask him today, he would tell you that it was all worth it. If you want bigger biceps, do barbell curls and hammer curls to help you get bulkier upper arm muscles. To build arm muscles quickly, aim to lift weights about 5 days out of every week with 2 days for resting or cardio. If you’re the typical guy in the gym working with weights, not only do you want to lose some fat, but also gain some muscle. Gerardo. Or am I just totally screwed? That’s a difficult question to answer, because there’s no single correct answer that will apply to all people, all of the time. 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