How to Build Muscles

                  HOW TO BUILD MUSCLES AT HOME
last updates- 18/03/2019                                                                          published by - Bonny singh.

Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without professional equipment or resistance, but if you're looking for safe, even muscle toning a home workout could be perfect. You can try other options to build muscle. For instance, you can use body-weight exercises to help strengthen your muscles. If you just don't want to buy weights or go to the gym, you can also substitute household items for standard weights in your weight-training exercises. However, weight exercises are not the only way to bulk up. Doing plyometric and calisthenic exercises over time can also help you create muscle.


Here's how to build muscle and get fit in the comfort of your own home, no special gear required.

BUILT MUSCLES WITHOUT WEIGHTS.

Building muscle mass without lifting weights is attainable. There are many body-weight exercises that promote muscle mass gains. According to Ideafit.com, "As you master your own weight, you will not only look better, you will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as you perform tasks with your body." Performing the proper body-weight exercises will help build muscle mass in all body areas.

Body-Weight Training

Step 1

Perform pushup variations. Pushups build muscle size and strength in the chest, shoulders and triceps. Start with regular pushups, then transition to pushups with your feet elevated. Keep your hands closer together to work the triceps and shoulder muscles. Widen your hands to work the chest.

Step 2

Perform pull-ups to build the back, forearms and biceps muscles. Use a full range of motion on this exercise to increase the amount of muscle being recruited. Start with your arms all the way down until they are fully extended, then pull up. When you have mastered the pull-up for 10 total repetitions, pause at the top of the bar for three to five seconds. If you cannot perform a pull-up, perform negative pull-ups. Military.com suggests that "All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down---let your arms hang grasping the bar fully stretched."

Step 3

Perform dips. When performing the dips exercise, you must use a dip bar or two chairs. Dips are an effective compound exercise because you lift your entire body weight. When performing dips, use the full extension. If you cannot perform a dip, have someone spot you by holding your legs.

Step 4

Use multiple body-weight squat variations. Squat variations build the quads, glutes and hamstrings. Perform regular squats; once you are able to do 25 consecutive reps, progress to one-legged squats. Ideafit.com states, "The squat is among the most effective lower-body exercises as it incorporates most of the leg muscles working through the kinetic chain."

Step 5

Do basic back extensions to strengthen your lower back. When you can do 15 consecutive repetitions, advance to the glute-ham raises. For the abdominals, start off performing basic crunches, then progress to twisting crunches. Core work with your own body weight will build muscle in your abs and lower back area.

4 WAYS TO BUILD MUSCLES

1

Do push-ups to work your arms and chest. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.

• Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
• Decline push-ups require your place your feet 1–2 feet (0.30–0.61 m) above your hands, then performing normal push-ups. Remember to keep your head up and spine straight.
• Each set should be eight to twelve reps. You might try doing up to three sets

2

Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in.

• If you're too nervous about this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.

3

Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.

4

Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.

• Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
• Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip-width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.

SOME IMPORTANT MEASURES WHILE BUILDING MUSCLES.

1. Work out a routine that rotates among strength-training exercises. When you're not using weights, your body becomes the "weight" that you use to build muscle. For instance, a pushup, where you're pushing your body off the floor, uses your body's weight to build muscle. However, you can't just stick with 1 exercise. You need to rotate through exercises to build up muscle across your body.

• Try exercises like squats, handstand pushups, pull-ups, dips, and body rows.
• You can also try things like sit-ups and 1-armed handstands up against a wall for balance.
• It can help to rotate through types of exercises. For instance, in your first round, do bodyweight squats, standard pushups, alternating lunges, and side Planks.

2.Alternate between limbs. Many exercises call for you to use both arms or both legs at once. However, if you only use 1 at a time, you work the muscles in that limb harder, helping you build up muscle. Alternate which limb you use on exercises that use both, such as doing pushups with just your left arm and then just your right arm.

• To mix things up, try a push up with your feet close together. If that's easy for you, try lifting one foot off the floor for your pushups. Alternate so you perform the exercise equally on each leg.
• If you try one-arm pushups, attempt to hold the other arm behind your back. If you’re ready for an added challenge, place the free hand forward or out to the side. Again, perform any one-sided exercises equally. There are tons of way to vary your pushups to increase their difficulty.

3. Increase the difficulty. When you're doing a body weight exercise, push until you can't do another rep. However, once you're able to do 15 reps each time, it's time to move up to a more difficult exercise. More difficult exercises challenge your muscles more than repeating a less difficult exercise over and over.

• For instance, maybe you start off doing wall pushups because you're not quite ready for floor pushups. Once you get the hang of those, try doing pushups from your knees, and eventually move on to typical pushups.
• Once that seems easy, try pushups with an arm or foot raised to increase difficulty.

4. Workout at least 3 times a week. If you want to build muscle, try setting a schedule of Monday, Wednesday, and Friday for workouts. When doing exercises, aim for 5 to 12 reps per set to build muscle. Aim for working through each exercise until you're just short of the most you can give. You don't want to go all out because that can hurt your muscles. However, you do want to push yourself each time.

• You can try rotating through the 4 types of exercises 3 times, so you hit 12 different exercises. Do each exercise for 30 seconds each and then rest for 30 seconds. Do all 12 exercises again, repeating 3 to 5 times.
• Change up the speed of an exercise to work your muscles in a different way. For example, perform a squat by lowering yourself slowly for a count of 6 and then burst up to standing. Explosive muscle contractions work your body differently than slow and steady movements. This is a great way to add variety and intensity to your workout.

building muscles without some sweat fun exercises.

1 . Running Or walking.

No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. “If you focus 80 per cent of your energy on cardio.

“Look at runners and cyclists; they’re not doing spot training, they do cardio, cardio, cardio," says Marriott. "Most of the people you see in mags that have amazing abs, they’re runners, swimmers, athletes; they are not doing a bunch of crunches. How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.”

Marriott is a huge advocate of one trick: when you do cardio work, pull your navel into your core. Even as you walk or run, don’t just focus on the cardio, think about your abs and pull them in. You’ll see increased strength from that.

To do: Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start. Add in increments of 5 to 10 minutes weekly.

2.Squats.

Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results.

To do: Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. (Pictured above is a variation, the jump squat.)

3. Push-ups.

Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them.

To do: Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes together and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.

If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor or work up to push-ups by starting on an incline. Use the same technique above against a wall. Place your hands just beyond shoulder-width on a wall, tighten core and press up and lower back to the floor.

4. Crunches.

They help with core strength and may tone your midsection, but don’t obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. “Women who want a six-pack may be unrealistic sometimes, and I have to tell them, if you’re at a healthy body mass index and feel good, maybe your genetic makeup is not going to give you a six-pack.” And that’s OK.

To do: Lie on a mat or carpeted surface for comfort. Bend knees so feet are flat on the floor. Cross arms in front of the chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. Don’t lift your entire back off the floor, as this can cause back strain. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor. Don’t just plop backwards; control the movement. Go for two to three sets of 10 to start.

5. Walking lunges.

Lunges are great for building thigh muscles says by me.

To do: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.