Especially when we get so caught up with our lives, we don’t have time to hit the gym. So how can we attain that ripped, powerful physique if we don’t join into one? We don’t even have the right type of equipment to help us get started! Confused on how to do that with such a limited environment? Then, if you’re looking for fail-safe techniques on how to build muscle fast at home without using those fancy machines, you’ve most certainly come the right place.

Start with doing Cardio Exercises as Warm-Up

It is best to condition the muscles for the routine ahead, and to do that you need to warm them up first. Doing cardio exercises prior to the actual workout routine will promote circulation to the muscles hence energizing them appropriately. So even without a treadmill or a fitness bike, doing at least 10-15 minutes of running or brisk walking can help steam up those muscles just right. Pace the intensity of these exercises to your current fitness level so that it will invigorate you for the session ahead instead of tiring you out.

Perform Strength Training Exercises

Here are examples of the best exercise routines that can help build muscle fast.

• Squats

Point of Focus:

If you want to build-up your quads, glutes, hamstrings and lower back, this type of exercise will do the trick.

How to do it:

What you need to do is to position you feet shoulder-width apart, with your toes angled slightly outward. Slowly bend the knees and when your thighs are parallel to the floor, stand back up. Make sure that you keep your torso straight and your abs pulled in tight. Do at least 12-14 reps at around 2-3 times per week.

• Push-Ups

Point of Focus:

Just like your squats, push-ups are compound exercises wherein targets several muscles all at once. Doing this type of exercises can strenghten and build leg muscle, chest, triceps, shoulders, back, and abs.

How to do it:

Get into position by lying chest-down with your hands placed slightly wider than your shoulders. Make sure that the rest of your body is aligned straight from head to toe. Inhale slowly as you push off your body off the floor; keep your arms straight and your palms fixed at the same position. Once your elbows are bent in a 90-degree angle, exhale and then push back up. Do at least 5 minutes of this routine initially and increase gradually every time you start a new session

• Pull-ups/Rows

      Point of Focus:

Pull-ups or rows work not only on your back and arms but also you shoulders, hips, abdominal muscles and deep spine muscles.  

How to do it:

You can install one of those C-clamps or resistance bands from the basement if you don’t have a pull-up bar.  Make sure that they are at a level where you can easily jump and grab it securely. Raise yourself off the floor until your chin reaches above the level of your hands. Then, lower your body slowly until you’ve come to a full stretch. Do not allow your feet to touch the floor if you want to do a set.

• Curl-ups/Abdominal Crunches

Point of Focus:

Doing your curl-ups strengthens not only your abdominal muscles but your back and spinal column as well. This type of exercise is great if you want to develop six-pack abs.

How to do it:

Lie down on your towel or mat flat and lift your knees so that your legs are slightly extended in front of you. Place your hands underneath the head and bring your arms close to your ears. Lift up only your head, neck and shoulders while keeping the rest of the body parallel to the floor. Hold this position for about 10 seconds then slowly lower it down until your whole body is flat on the floor. Do at least three sets with at least 25-30 reps each. Do this routine at least 2-3 times per week then increase reps gradually as tolerated.

Focus on Your Diet Plan

Following a healthy and complete nutritional diet plan is another guaranteed tip on how to build muscle fast at home.  You’ll need quality food sources that would help those muscles grow as well as keep your strength up for those workouts. Apportion the correct ratio of proteins, carbs and dietary fats so that will ensure quality muscle gains instead of all that flab.

Implement a Steady Routine Schedule

The main challenge for those individuals who wish to do their workout at home is to remain focused in spite of all the distractions that you see around you. Succumbing to your soft, comfortable couch instead of doing your training won’t do you wonders.  Always stay committed to your goals. While having enough rest is essential, being too lax would only hinder the process.  So another guaranteed tip to remember on how to build up muscle fast at home is to progressively and regularly follow your muscle building routine. Cultivate well until it becomes second nature to you. There is no substitute for hard work as perseverance and dedication to your program is the key so that it will make your experience worthwhile.

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