i wonder if it's possible to buff up my body without additional equipments like a dumbell or bench press and without taking food supplements. I just want to use body exercise like push up or sit up or empty squat.

Body weight exercises would be calisthenics. Not saying that it is not a good muscles builder but those muscles can grow to a certain extend only because all you are going to have is your body weight. You want bigger muscles, you had to pick up the weights.

How can you do empty squat?

p.s: Google Youtube for "Hanibal the King"

people usually squat with a weight on their shoulder.

and empty would be weightless squat?

You can start off with plenty of bodyweight exercises, and to increase difficulty... a good start would be tempo. Example, doing a pushup, instead of just going up and down, try doing 3 seconds on the way down 1 up. Go up to 5 seconds down, and so on... This is an excellent way to stimulate muscle growth.

When this gets too easy, and you're able to do, say... 5 sec down, 5 sec up... Try moving on to changing your elevation, eg. decline pushups (feet elevated), supersetting it with a pull-up.

Reducing stability can also play around with your central nervous system, causing you to recruit additional muscle fibers and stabilizer muscles into the exercise.

Good luck.

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Added on August 25, 2012, 6:59 pmSingle leg squats. One foot rested on a chair etc.

Heels elevated.

Try doing a bodyweight squat going 5sec down and 5 seconds up. Half squats, partials on the other way etc. Plenty of ways to absolutely kill your lower body with no weights/equipment

This post has been edited by xGKx Phoenix: Aug 25 2012, 06:59 PM

Thanks. i'll try it.

google the ebook convict conditioning

Also you can try plyometrics... box jumps, explosive movements etc...

possible but depends on what your view of 'buff' means to you. i would say if your diet is strict and you've incorporated some of the work that the forummers above have noted (add to that list, pistol squats) you would end up looking lean. by lean, i would say something like brad pitt in fight club.

however, at the very least, i would suggest you get a resistance band and include it in your bodyweight training.