How to build muscle at home fast with Bodyweight Exercises

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how to build muscle at home, bodyweight exercises

Heres how you can build muscle mass and get a better-looking body while being within the comfort of your own home. You don’t need any weights or fancy machines to build muscles! You can do various challenging exercises with just your bodyweight.

Brief Answer-

You can build muscle at home by performing various bodyweight exercises. But you should keep in mind that you will not be able to build big muscles like those attractive bodybuilders. For that, lifting heavy is essential. Neither you will build muscles as fast as the peoples who do weight training. But you can still build a fit, muscular physique at the comfort of your own home. And for that, you will need to perform the following exercises passionately and eat proper diet (some diet tips are also mentioned in this article). And also some of my personal tips I have for you that will help you build muscles faster at home.

You either don’t have enough time for gym or can’t afford a gym subscription or you’re just starting Resistance training. But none of those will stop you from building a better. Gym and weight lifting aren’t mandatory for building Muscle But building muscle at home isn’t as hard as peoples think or peoples are making it.

 I have recently been getting a lot of questions like ” I am too busy to get to the gym regularly, can I build muscle at home?” or “should I essentially the gym to build muscle?”. So, I just decided to write an article that has all the information someone will need to gain muscle at home.  

You need for building muscle at home is commitment and proper guidance. The guidance will be given in this article. Now all you need is the determination form your side. If you fulfill these requirements, nothing in this world is gonna stop you from building muscles at home(proper diet is mandatory). It’s that simple. 

I (Sushant Ranabhat) myself have once struggled to build muscles at home when I was young(about 17 years old). I couldn’t afford gym subscription since my parents didn’t earn much and I was just a student and couldn’t do any job. 

But I  was really skinny and at the age of 16, I realized that I had to put on some weights. I weighed only about 108 pounds at the time.

Then I started researching all over the internet and did everything I could in getting more knowledge about how I can build muscles at home. I read 100s of articles, 10+ of ebooks, watched numerous youtube videos and heard 10s of EBooks which actually helped me a lot throughout my journey.

I had to go through a lot of content/articles. So, I decided to write this content so that you wouldn’t have to waste your time as much as I had to. I have combined the most significant information I learned after comprehensive research and put out this content for you. I hope this would help you on your journey too.

At first, let’s talk about the benefits of working out at home

Benefits of Home Workout

  1. The main benefit of working out at home is that its comfortable. 
  2. Save your precious time which you have to spend driving to the gym. 
  3. The Motivational significance is that the only person you get compared to is yourself. You don’t need to care about someone else having better improvements than you.
  4. You get to concentrate when there’s no interruption like the ones in those busy gyms. 
  5. It can be performed Anywhere and Anytime.
  6. Results in better improvement in balance and flexibility
  7. Engages your core muscles more and improves limb strength
  8.  You can fit a home workout into any schedule. 
  9. High output from low investment. In fact, It has been proven to be possible that home workout can lead to better improvements then even weight training. 
  10.  Calisthenics/bodyweight exercises are great for Strength Building
  11. This is a great way to still maintain your physique when gym equipment is not available.

Things that might be helpful for you at home workout

A yoga mat– Almost every one of us has a yoga mat in our house. While performing these bodyweight exercises, a yoga mat will help you

A pair of dumbbell/ a kettlebell- The aim of this article is to teach every one of you how to build muscles at home. It is possible with just your bodyweight but it will always be better if you have some weight. And the most convenient ones are Dumbbell, resistance bands, and Kettlebells. And these are very affordable.

You might also Like:- The Best abs Workout at Home

These are some Amazon products I recommend buying:-

  1. AmazonBasics Rubber Encased Hex Hand Dumbbell Weight

2. Detroit Weight Co DWC Dumbbell Hex Rubber Coated, Commercial Grade, Ergonomic Steel Handle, Singles, (5-110lbs)

If you have a dumbbell you can buy Kettle Gryp – Kettlebell Adjustable Portable Weight Grip Travel Workout Equipment

Gloves For Hand Protection– If you’re gonna buy a dumbbell, then you can also buy a pair of gloves. But if you don’t buy a dumbbell/Barbell, you’re not gonna need this.

Pull up Bar– A pull up bar would be really helpful if you want to get maximum results. It will be great for strength building. There are various high quality and affordable pull-up bars on amazon. My preferred ones are listed below. You can check them out

Tips to build muscle at home

Start off with easy exercises 

Always Perform Best and Ideal Exercises with proper form: This is where many peoples make a mistake. And this mistake will obviously push you back from some significant gains. I have listed below some of the best bodyweight and Dumbbell Exercises. These are the exercises I have done when I was trying to build muscles at home and were great. And, will obviously help you a lot if you perform them with proper form. For your ease, I have linked the exercises to the tutorial. you don’t need to waste your time researching how you can perform them with proper form.\

Train passionately and Be consistent– While training at home, you should keep on mind that you’re not gonna get some instant gain. Its gonna take time. Most guys gain 0.5pounds/0.25kg per week (according to studies) with proper diet and effective workout plan(on a gym). Aim for building a pound per month. It does sound much but is actually great if you’re just starting to build muscle. If you do consistent training, you will build 8 kg/16 pounds in a year. Don’t aim for drastic change. Muscle building is a time taking process.

Image by 5132824 from Pixabay

Track your daily workout

Take Proper Rest & try muscle building workouts essentially –
Most of us want faster results in case of building muscles and start working out every single day. Even I did this when I just started working out. But, muscle-building does not work that way., YOu have to take proper rest to let your torn muscles recover. It is recommended that you should work out a maximum of 5 days per week.

Consider Buying one or more home gym Equipment if you’re serious- The best way to build muscle is to continually increase resistance to your body( termed as Progressive overload). Complete bodyweight exercises would be great but it will always be better if you have something to increase resistance. Dumbbell, kettlebell and resistance bands would be great options for you since they are really handy and can be kept at a corner at home. It will not take much space.

Don’t dream of getting jacked by working out at home – Its impossible to get jacked like one of those huge bodybuilders, working out at home. Weight training is compulsory for such gains. The maximum gain you can achieve is 3 kg/6.6pouinds in a month. That’s the maximum scale so, it might me less than that!

Diet Tips To Build Muscle at home

Yeah, a proper muscle building workout is essential for building muscle. You need to consume more calories and eat fresh foods. There’s not any specific number( of calories) I can recommend you without seeing your physique. But for a small idea for you, science recommends an average person to consume 1000 to 1500 calories+.

Take more protein – The most obvious nutritive component for building muscle is protein. The monomers of protein, Amino acids are building chunks in the muscles. They also heal torn muscles.

Increase Carb intake: Carbs increases glycogen in our body and simultaneously restores energy and make you feel energetic. It is also great in calories, That would help you in increasing your calorie intake. 

Consume Sufficient fats:- many peoples or even local gym trainers might have suggested you decrease fat consumption and even try to completely avoid Fat to be healthy. But, that isn’t completely correct.

In fact, fats are recommended by dieticians because they contain the most amount of calories and would be great for weight gain. Fats even increase the testosterone level in your body. You might be thinking, “But, Isn’t fat consumption gonna increase fat level in our body rather than the muscles?

Yeah, you’re actually correct but it is almost impossible to neglect to gain fat while gaining muscle. You can perform fat burning exercises besides, to burn the fat. But the sufficient calorie intake is compulsory for muscle gain, which can be done by fats with ease.

I have some additional information for you that would be helpful to build muscle fast at home. Listed below are some light nutrients that are very rich in calories:-

  • Carb sources:- Pasta, rice, bread, and potatoes are the most convenient ones. 
  • Avocado
  • Salads 
  • Nuts 
  • Peanut Butter
  • Fruits

Protein FAQs

How much protein should you consume per day?

It has been proven that a person should consume 0.8-gram protein for every kilogram or 2.2 pounds of their weight. That means an average person weighing 165 pounds or 75 kg has to ingest about 60 grams of protein. But, it will always be better if you consume more than the required amount since it has no disadvantage. 

Exercises for Building muscles at home

Note1. The exercise list below is the list of exercises targetting the upper body to lower body from top to bottom.

2. You might not have the availability of Pull up bars. But you don’t need to be worried about that. The other exercises can obviously overcome.

3. If you want to build lean muscle, you should also keep some fat burning exercises on your workout routine. Some of the exercises are mentioned below.

Best Dumbbell Only Exercises for Muscle-building

Image by StockSnap from Pixabay

Bulgarian Split squat

Best bodyweight muscle-building exercises

  1. Pull-ups (for forearms, back, chest)
  2. Push-ups (for chest, back, triceps, shoulder, core, biceps)
  3. Squats (for legs)
  4. Running (for fat burn)
  5. Jumping (for fat burn)
  6. Crunches(for the core)
    • Straight leg reverse crunch
  7. Planks (core)
  8. Side planks( obliques as well as the core)
  9. Towel grip extensions
  10. Sliding reverse lunge
  11. Dips
  12. Bodyweight tricep extension
  13. Glutes Bridge V walkouts
  14. Donkey Kicks

Track your daily workout

Take Proper Rest and try muscle build workouts –
Most of us want faster results in case of building muscles and start working out every single day. Even I did this when I just started working out. But, muscle-building does not work that way., YOu have to take proper rest to let your torn muscles recover. It is recommended that you should work out a maximum of 5 days per week.

Buy a pair of dumbbell or kettlebell if you can- The best way to build muscle is to continually increase resistance to your body( termed as Progressive overload). Complete bodyweight exercises would be great but it will always be better if you have something to increase resistance. Dumbbell, kettlebell and resistance bands would be great options for you since they are really handy and can be kept at a corner at home. It will not take much space.

Diet Tips To Build Muscle at home

Yeah, a proper muscle building workout is essential for building muscle. You need to consume more calories and eat fresh foods. There’s not any specific number( of calories) I can recommend you without seeing your physique. But for a small idea for you, science recommends an average person to consume 1000 to 1500 calories+.

Take more protein – The most obvious nutritive component for building muscle is protein. The monomers of protein, Amino acids are building chunks in the muscles. They also heal torn muscles.

How much protein should you consume per day?

It has been proven that a person should consume 0.8-gram protein for every kilogram or 2.2 pounds of their weight. That means an average person weighing 165 pounds or 75 kg has to ingest about 60 grams of protein. But, it will always be better if you consume more than the required amount since it has no disadvantage. 

Increase Carb intake: Carbs increases glycogen in our body and simultaneously restores energy and make you feel energetic. It is also great in calories, That would help you in increasing your calorie intake. 

Consume Sufficient fats:- many peoples or even local gym trainer might have suggested you to decrease the fat consumption and even try to completely avoid Fat to be healthy. But, that isn’t completely correct.

In fact, fats are recommended by dieticians because they contain the most amount of calories and would be great for weight gain. Fats even increase the testosterone level in your body. You might be thinking, “But Isn’t fat consumption gonna increase fat level in our body rather than the muscles?

Yeah, you’re actually correct but it is almost impossible to neglect fat while gaining muscle. You can perform fat burning exercises besides, to burn the fat. But the sufficient calorie intake is compulsory for muscle gain, which can be done by fats with ease.

I have some additional information for you that would be helpful to build muscle fast at home. Listed below are some light nutrients that are very rich in calories:-

  • Carb sources:- Pasta, rice, bread, and potatoes are the most convenient ones. 
  • Avocado
  • Salads 
  • Nuts 
  • Peanut Butter
  • Fruits

Exercises for Building muscles at home

Note1. You might not have the availability of Pull up bars. But you don’t need to be worried about that. The other exercises can obviously overcome.

Best Dumbbell Only Exercises for Muscle-building

Chest

  • Dumbbell calf raise
  • Farmer’s walk

Best bodyweight muscle-building exercises

  1. Pull-ups (for forearms, back, chest)
  2. Push-ups (for chest, back, triceps, shoulder, core, biceps)
    • Close-grip push-up(triceps)
    • Spiderman pushup (obliques)
  3. Squats (for legs)
  4. Standing running (for fat burn)
  5. Standing jumping (for fat burn)
  6. Crunches (for the core)
  7. Planks (core)
  8. Side planks( obliques as well as the core)
  9. Towel grip extensions
  10. Dips

You can perform the exercises above. It will be pretty resistive at the beginning but after a few times, it won’t be as resistive as in the beginning. For overcoming this what you can do is, either buy some equipment or try more resistive exercises. Listed below are some intermediate level bodyweight exercises which you can do after a few weeks of starting to workout t home.

  • One arm push up
  • Pistol Squat
  • One-arm chin-ups
  • Planche
  • Planche Push-ups( Hard)
  • Muscle-ups

How to form an Ideal Muscle building Workout

Developing an effective workout schedule isn’t something you always need a trainer too. You have to consider several easy guidelines and that will allow you to get the most out of your workout

  1. Make a workout routine that hits every muscle group twice a day.
  2. Perform yoga to stretch muscles with a full-body workout.

Keep the rep count such that the last 2-3 reps of every set are difficult. You don’t have to do 8-15 range as in weight training. It’s one of the significant differences while working out at home.

Conclusion-

Most of us want to achieve results in no time and hence they start working like a monster 7 days a week. But our muscles need proper rest to recover and grow. Our Muscles get torn when they are stressed. These torn repair when we take rest, so you are recommended to do workout only 5 days a week.

Why you should add resistance rather than just adding the reps?

Most of us want to achieve results in no time and hence they start working like a monster 7 days a week. But our muscles need proper rest to recover and grow. Our Muscles get torn when they are stressed. These torn repair when we take rest, so you are recommended to do workout only 5 days a week.

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