One of the most common questions fitness enthusiasts ask ‘How to Build Muscles At Home without Weights’? They want to know how they can build muscles fast at home without going to the gym or lifting weights.
Building muscles without visiting gym or lifting weights is certainly possible. Many body-weight exercises promote muscle mass gains. To build a strong and muscular body, you do not need a gym or weights. Despite popular belief, it is possible to build muscles at home without equipment.
In this article, we have explained a number of ways to build muscles fast at home. You can easily pump up your muscles without owning a set of dumbbells or a treadmill etc. You will find easiest ways to build muscles at home without weights, you just need to focus by setting up a goal.
When working to build muscles at home, it is important to have a thoroughly planned training schedule. It is important to choose exercises that will help you achieve muscle building. Creating such muscle building workout plan can be a difficult task for someone who is not a professional fitness trainer.
These home exercises are designed to help you build muscles, lose fat, and introduce you to the bodyweight training. The notion that bodyweight home workouts are inferior for building muscles is wrong. We have strong evidence to suggest bodyweight exercises can build muscle just as effectively as weights.
Before starting Bodyweight Exercises
Did you know that your body does not want to gain or develop muscles? The reason being it goes against the natural function of the body as the muscles increase the metabolism and reduce the storage of fat in our body. Our body always tries to stop the growth of the muscles. Therefore, before you can start your bodyweight exercises and to succeed in gaining muscles you must focus on the steps below:
• Train passionately – If you do simple exercises, your muscles will not become stronger. Do not assume a few pushups and squats will make any difference in your body.
• Do easy exercises first – If you are a newbie, start with less complex exercises and gradually increase to more challenging exercises or else you may injure yourself.
• Track your daily workouts – Tracking aids you in keeping your focus on your goal. Write down the number of repetitions and sets you make during the entire workout.
Remember to take Proper Rest in between exercises. Most of us want to achieve results in no time and we start workout 7 days a week. However, our muscles need proper rest to recover and grow. Our muscles may become torn if they are over-stressed. Torn muscles are repaired when we take rest, so it is recommended to do workout 5 days a week.
How to Select Bodyweight Exercises
Bodyweight movements can be just as effective as weights; you just have to construct your own routine. Many different methods you can use to create your exercise routine. However, the simplest way to achieve this is by selecting exercises based on movement patterns.
There are many different versions of basic movement patterns. Below are the ones most suited for building muscles:
- Horizontal press – chest, triceps, deltoids, and abdominals
- Horizontal pull – back, biceps, forearms, and abdominals
- Knee dominant – quadriceps, glutes, adductors, and calves
- Hip dominant – glutes, hamstrings, and calves
Selecting exercises based on these movement patterns would mean the majority of muscle groups in your body are trained. The exercises should have enough variations to satisfy anyone seeking to build their muscles without getting bored by the same old workout every day. Performing an array of body-weight exercises, for your upper and lower body, will help build muscle mass from head to toe.
Best way to gain muscles without weights and increase your body mass is when you continuously challenge your muscles by doing increasingly tough bodyweight exercises.
Let us get up and start exercising now! Here are some basic exercises on how to build muscle at home without equipment; it will help you get going or even getting you back in the shape.
It has enough variations to satisfy anyone seeking to build their muscles without getting bored by the same old workout every day. Performing an array of bodyweight exercises, for your upper and lower body, will help build muscle mass from head to toe.
Horizontal presses – covers chest, triceps, deltoids, and abdominals
The only way to get your body to press horizontally with a good degree of resistance is to perform some variation of push-ups. Regardless of your training experience, everyone can find a variation they can do.
The standard push-up: One of the reasons many feel the push up is too easy is simply because they do not perform it properly. It can actually be quite difficult performing multiple proper repetitions – descending your chest to the floor and ascending to full elbow lockout.
Push-ups with elevated feet: Elevating your feet shifts a little more weight on to your upper body, therefore making it slightly more challenging for your chest, triceps, and deltoids. To elevate your feet, you could use a chair, couch, or any box-shaped object.
Explosive push-up variations (clap push-up): As you need to elevate your arms off the ground, these require you to produce more force with the chest, triceps, and deltoids on the concentric phase (upwards phase).
Push-ups with one arm elevated slightly: The purpose of this movement is to shift the weight to the arm that is not elevated. This movement can be used to develop the strength required to perform a single-arm push-up.
Single-arm push-ups: These are pretty much as difficult as the push-up can get.
Horizontal pulls – covers back, biceps, forearms, and abdominals
Compared to horizontal presses, horizontal pulls are slightly less practical. However, we would want to perform some inverted row variation. Unfortunately, something to pull against is required. Hopefully you can find something in your home, such as a table, to do this on safely.
Inverted rows with bent legs: You must ensure the stability of the table you use. If the table lifts from the opposite side, make sure to pile some form of weight (such as books) on it to prevent this from happening. Additionally, you are probably going to want to perform the movement slightly slower than normal to help minimize movement of the table.
Single-arm inverted rows with bent legs: This increases the difficulty of the exercise by requiring you to pull your body weight up with a single arm.
Inverted rows with straight legs: This variation decreases the support your legs apply, thereby making the pull more challenging.
Single-arm inverted rows with straight legs: Again, this decreases the extent to which your legs support you, making it more challenging for that single-arm compared to the bent leg variation.
Knee dominant movements – covers quadriceps, glutes, adductors, and calves
This movement requires a good degree of knee flexion and extension. Although, all the exercises here also include hip flexion and extension. Both the quadriceps (carries out knee extension) and glutes (involved in hip extension) are trained.
Bulgarian split squats: A chair, couch, or any box-shaped object could be used to elevate your back foot.
Single-leg box squats: The higher the object used to sit on is, the easier the movement. Again, a chair, couch, or any box-shaped object could be used to sit on.
Assisted pistol squats: These allow a greater range of motion at the knee. Anything can be used as assistance, such as a chair.
Pistol squats: Any assistance is completely removed and the entire body weight is on the single leg.
Hip dominant movements – covers glutes, hamstrings, and calves
These movements require hip flexion and extension predominantly. Slight movement at the knee may occur, but the glutes and hamstrings would be the main muscles contributing to the exercise.
The standard hip thrust: Note, for all of these variations, something to rest your upper back on is needed – this could be a chair, couch, or any box-shaped object.
Single-leg hip thrust:
The standard hip thrust with elevated feet: By elevating your feet, you are able to achieve greater hip flexion in the bottom position, thus increasing the overall range of motion. The elevation need not be excessive.
Single-leg hip thrust with elevated feet:
Keep in mind the methods presented here are just few of many. Each workout includes one exercise per movement pattern.
For the sake of simplicity, the example routines include one exercise per movement pattern. But you could select a few exercises per movement pattern and distribute them across the week.
Diet Tips to gain muscles
You cannot get muscles fast if your diet is not good for growing muscles, you need to eat fresh foods and ingest more calories, and you can eat up to 1000 to 1500 calories each day or more according to your physique needs.
Take More Proteins: Proteins are the main source of building muscles in our body. When we take proteins, they are melted down into the amino acids and amino acids acts like the building blocks of the muscles. They heal the torn muscles and restore cells in our body.
Increase Carb Intake: Carbs are a good source of restoring energy back to our body by increasing the glycogen to the standard levels. It will also increase your performance during the complex workout. Most carbohydrate sources are also great in calories, so it will help by increasing your body’s calorie intake and make you feel energetic.
Eat Sufficient Fats: It is most recommended by the dieticians because they contain a lot of calories. In addition, there is a direct correlation between fat plus testosterone points. A very easy way of getting fat is through fish, which consists of omega-3 fatty acids, which are vital fatty acids.
Listed below are some fresh and light nutrients that are rich in calories:
- Carbs: you can add carbs such as bread, potatoes, rice, and pasta in your diet.
- Avocado: It is one of the healthiest fruits; an avocado contains about 400 calories.
- Salads: You can take salads with creamy toppings.
- Nuts: They are an important source of vitamin E, iron, protein, magnesium, and fats. 50 grams of nuts give you over 700 calories.
- Fruits: Fruits are very rich in minerals and nutrients with a high-calorie content. Add a banana in your breakfast that has about 200 calories.
I have shared some if not all essential elements of how to build muscles without going to the gym. Apply these workout and diet plans to your daily routine and you will see immense growth in yourself.