How To Build Muscle At Home – Is It Possible To Build Muscle Without Weights?

Many people wish to build muscle at home rather than go to the gym. For these people, here are some tips on how to build your muscles at home. These pointers and suggested workouts should be followed regularly to achieve the best results.

Build Muscle Without Weights

Build muscle without weights:

Building muscles without weights can be done at home by using some ordinary household equipment. This technique is based on body weight exercises like dead lifts, squats, and bench presses. Before starting with any of the exercises, you should familiarize yourself with these basic exercises first, including the muscle groups they target, the proper positions, and the number of reps.

Squats

When doing squats, you should always –

  • Have feet apart at a distance greater than the hip width.
  • Keep a flat back and assume a position like you would sit on a toilet.
  • Have your knees nearly aligned with the ankles, with the chin parallel to the floor.
  • Squat as low as you can in order to maintain a flat back.
  • Activate the quads and buttocks as you come up.

Do this exercise regularly with 5 sets of 20, which will result in 100 squats. During the workout, rehydrate continuously in order to have the energy required to complete the exercise.

Push-ups

Push-ups are very easy to do at home, where the rising time should be one second, and the lowering time should be two seconds. This can be done as many time as you could manage.

Build muscle with weights:

To build muscles with weights, the first thing which is needed is an area at home where all types of equipment can be stored. You should also have a good idea of which equipment must be purchased and which to avoid. One of the basics is the dumbbell. By using dumbbells you can actually hit many parts of the body, not just the biceps.

Dead lifts

Dead lifts are usually done in a standing position. The stance should be a bit narrower than the width of your shoulders to allow your arms some room. The bar should be grabbed overhand, such that your arms are perpendicular to the floor. Bend with your knees, and lift your chest, at the same time putting your shoulders down, with your head lined up with your spine. Pull the weight next, and keep the bar close to the body. Roll it atop knees and thighs till your knees and hips are locked. That’s it! Push your hips back and lower the bar, and once the bar reaches the level of your knees, you can then bend the knees.

Standing dumbbell shoulder press

This works the entire triceps, upper chest, and upper back muscles. Take two dumbbells and raise them up as high as you can (overhead), which is the starting position.  After that, lower them, keeping your elbows out to the side and underneath each dumbbell until they are level with your shoulders, and then push them back to the starting position.

Dumbbell shrugs

This exercise will be more useful for working the traps. Stress will also be placed on the forearms. For this, you should hold the dumbbells at your sides and stand straight. After establishing your position, lift the shoulders as high as you can while keeping your arms as straight as you can, and lower them afterwards in a controlled fashion.

Bent-over dumbbell rows

This exercise works for back muscles like the trapezius, but also the biceps, and forearms. On a position similar to all-fours, but with one leg on a bench and the other foot set on the floor, such that your spine is parallel to the floor and the bench, take one dumbbell and raise it up to the level of your waist. There can be a slight bend in knees. After reaching the level, return to the initial position, with your arm vertical to the floor. This can be repeated as many times as needed.

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