Best Workout Routine To Build Muscle at Home
Thinking of building muscle but do not want to leave you home or do not want to invest in a gym membership? We got you covered. Most muscle gain workouts require heavy equipment, which means you need to go to the gym. Apart from this heavy equipment required a deep understanding of technique otherwise you might end up injuring yourself.
According to experts, when you exercise, you need to breathe properly. This will help you improve the oxygen in your body and this is good for your overall exercises as well.
Gyms that do not allow people to exercise without a mask are becoming a potential hazard. There is another route that is much more effective when it comes to building muscle mass.
With the help of this article, we will take a deep dive into the muscle-building process and how lifting weight impacts muscle building. We will also talk about a simple yet effective workout routine that can help you build muscle at home without traditional, heavy gym equipment.
Full Body Muscle Building Workout without Equipment
Burpees are intense exercises so you need to take the first fifteen minutes with burpees. Try to perfect the technique rather than complete the time. Focus on tightening your core and maintaining a good position that will facilitate your body strength. Jumping from one simple posture to another will not help you, so increase intensity. You will soon feel the burn in your glutes, arms, chest, core, and back muscles as well.
Plank is a simple yet very effective workout that will work wonders for your core. You need to start with one minute plank and then divide the rest of the time into 3 sets and 4 reps. Keep your back straight while you balance your weight on your elbows and toes. Make sure your abs are tight because it will impact that as well.
Pull up and push up
This is a great upper body workout that almost every bodybuilder must try. It helps in endurance as well as strength and yet you will feel improvement in the muscle of your arms. You can take 10 minutes for the pull-up and ten minutes for the push-up. However, for beginners, it is better to start with just five minutes and then increase gradually.
Simple yet very effective exercises that will mainly focus on your lower body muscles. You just need to maintain posture and increase the size of your strides. Do not push your limits. In case you want to increase intensity you can also use resistance bands and they will help you increase strength without increasing the frequency or workout.
The Mechanism Behind Muscle Building
Most people question why lifting weight helps in increasing the girth of muscle and its strength as well. The answer to this question is simple. Our body has established a simple method of healing.
Every cell that goes through some rupture or bad health is replaced with a healthy cell. When it comes to muscle tissue, weight lifting strains the muscles and this impacts the health of the muscle cell. Eventually, the ruptured, damaged, and injured muscle cells look for a replacement.
With a good diet, rest, and helping the body through improved recovery steps, the overall healing process speeds up and the new healthy muscle tissues are much stronger, better, and bigger. That is how muscle develops and weight lifting exercises work as the trigger for the muscle cells’ development.
While setting your workout routine, you need to maintain a good frequency because overworking your body will eventually impact your health. For a beginner, start with 2-3 days of muscle-building workout and then assist with one day of cardio and take the rest of the days off.
For the intermediate workout for 3-4 days with 2 days of cardio and take the rest of the days off. However, if you aim to become a professional, you need to start with 4-5 days of intense muscle-building workout and then 3 days of cardio.
To sum it all up, it all comes down to the way you use your workout. The above-mentioned workout has almost everything that you will need and yet it offers a simple customization option that you can try as well.
You can opt for an extreme workout that will only consist of weight or you can choose a cardio-based muscle building workout that will help you reduce the fat content and make your muscles tighter rather than making them extremely bulky.
Another important thing is to focus on the diet and offer your body enough energy that can keep it going without getting exhausted while exercising. A good heavy protein-packed diet is essential however, it is much better to have a balanced diet so you can offer your body every essential nutrition that it requires.
Last two photos courtesy of Elite Sports