Exercising at home is great but can you build muscles without equipment? Some people may seem skeptical about the idea, as building lean muscles and losing fat is not all that easy as it sounds. Well, if you are skinny and want to get muscular or you are plump and want to get muscular, either which way, the following are the strategies that work and answers the question, how to build muscle at home without equipment. And yes! You do not have to take expensive supplements to build muscles. Just you and your body-weight will do just fine! If you are feeling confused don’t worry we will dish out just the tips that will help you get lean in a few months’ time!
How to Build Body Without A Gym – Training Tips That Actually Works
Are you someone who skimps on food to get lean and mean? Believe you me, that’s where you are going wrong eating less and training more. In fact, you should up your nutrition needs to help your body recover well from challenging workouts. Check out more tips and tricks on workout and nutrition to build muscles big time!
1. Train Intensely
If you want them you have got to train them, the only way you can make them stronger is up the intensity of your workouts
2. Start Simple
Start with beginner level exercises and then slowly but surely move up to challenging level exercises. Don’t start with advanced moves as it will cause injuries. Try and incorporate a full range of motion and train till you fail, that is, do a move till you simply cannot perform another move. Advance to a more difficult exercise till you cannot perform more than 15 reps. In fact, higher reps are more apt for muscular endurance, but it does not help in muscle growth.
3. Track Your Workouts
Keep a track of the kind of workouts you are doing and keep it more and more challenging. Keep a notebook, if required and maintain your progress.
Build Muscles – Home Workouts without Equipment
Here are some important home workouts without equipment. Include them in your everyday workouts and increase your muscles and your strength.
1. Dive Bomber Push Ups
These are the ultimate deal-breaker and you do not require much strength to complete it. They work the muscles in the chest, triceps, and shoulders. Here is how you do the workout.
- Keep your hands and feet shoulder- width apart, and raise your hips to form an inverted V.
- Lower your shoulders and keep them away from your ears, so that your chest is between your hands as you bend your arms.
- Move in a gliding motion till you straighten your arms and bring your chest up. Your hips will then be positioned just above the floor. Complete the movement by reversing the glide and raising your hips right back up. This targets the chest, back, shoulders and core.
Dips are great for triceps, shoulders and chest muscles. Start with bench dips and move to the next level. Here is how you do it.
- Start by holding your body at arm’s length keeping your arms locked right above the bars.
- Take a deep breath and lower yourself downward. Keep your torso upright keeping your elbows as close to the body as possible. This helps work the triceps muscles. Lower yourself till you form a 90-degree angle between the upper arm and forearm.
- Breathe out pushing your upper back up using your triceps and bringing your body back to the position you started with.
3. Split Squats
Split squats are certainly one of the better body-weight exercises for your leg, activating most of the leg muscles such as the quadriceps, glutes, and hamstrings. Here is how you perform the split squats.
- Place the toes of your right foot on any of the following props, bench, stair or chair, all the while keeping your leg straight.
- Keep your left foot as far as possible so when you move your hips down, your knee is right over your ankles.
- Lower your pelvis toward the ground by bending your left knee, squeezing your right glute.
- Straighten your left knee by pressing your left heel into the ground.
- Do 15 reps before switching on to the other leg.
4. Deep Reverse Lunges
Lunges work on the quadriceps, it involves muscles such as the glutes, hamstrings, calves and core muscles, making them an all-important exercise for the lower body. Here is how you can do it.
- Start by keeping your feet together.
- Step your right foot back into a deep lunge. Ensure your left knee is right over your ankle.
- Keep your right foot forward and return to the starting position. Repeat the exercise by lunging the left foot back. This completes as one rep.
5. Crab Walk
Crab Walk works your torso and core using your own bodyweight as resistance. This also tones up your back, shoulders, arms, core, legs, and hamstrings! Here is how you can do it.
- Start by sitting on the floor and keeping your feet hip-distance apart right in front of you and keeping your arms right behind your back and your fingers facing
- Lift your hips off the floor and try and brace your abs.
- Now start walking forward with your left hand leading the way followed by your right foot and then consequently your right hand followed by your left foot. Walk as many steps as there is space. Then slowly walk back. Walk as many times as possible within the stipulated time and space.
So, here is how you can do bodybuilding without equipment. Each of the exercises mentioned above works multiple muscle groups instead of one particular muscle group, hence they are known as compound moves. Try and include more and more bodyweight movements and compile an entire circuit of your own. As you perfect the moves you would also be able to increase the reps, getting leaner and stronger in the process.