Home workout for men - program. The best home workout program for men Is it possible to become strong without iron?

Salute to all lovers of a healthy lifestyle. Today we once again turn to the question of how to swing properly at home. To begin with, I will try to refute the myth that it is unrealistic to pump up at home, you must definitely go to the gym and take all sorts of supplements. And there are two points of view. All gym goers talk about the uselessness of home workouts, and they are right.

After all, in order for muscles to constantly grow, they must constantly experience “stress.” You should regularly increase the load by increasing the weight of the barbell, thereby preventing the muscles from getting used to the load. They, the muscles, in turn, will respond with growth, provided that you eat right.

But visitors to the gym have their own goals: they want to become huge, compete in some bodybuilding competition, and, of course, training at home is not suitable for them.

Now let's look at pumping up muscles at home from the perspective of a common man in the street, a person who just wants to have a trained body. He doesn’t need huge, 56-centimeter biceps, breasts bigger than his girlfriend’s, no, he doesn’t need all that. He needs a beautiful, athletic physique, having which he can safely go to the beach in the summer and show off his sculpted abs and defined chest. For such people, training at home is the easiest and most affordable way.

How to pump muscles at home correctly

So, how to build muscles at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. To begin with, you need to understand simple rules, without following which, your training will not only not bring you results in the form of a sports figure, but will be completely useless.

1. Rule number – proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And by eating well, I don’t mean that you need to start eating like an elephant everything that comes to hand. By good nutrition I mean the following:

you definitely need to increase your consumption of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein consumption rate is 0.5 grams per kilogram of weight, then you need to eat 1.5 proteins per kilogram of weight;
It is very important to reduce your carbohydrate intake, we need carbohydrates to maintain our vital functions and for the energy we need during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We eat slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.

2. We talked about nutrition, now let's move on to training. Since our muscles will not receive serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio exercises. Cardio training will not only help you “pump up” your endurance, but it will also help you get rid of excess weight. With the help of circuit training, which consists of only seven exercises, we will pump up the whole body, four times a week.

Circuit training at home

How to swing correctly at home We've already told you, now it's time to show. Here are seven exercises with which you will pump your entire body, four times a week. First, review all the exercises, and then we will write out a program for you from them.

Pull-ups

You probably did pull-ups at school. Let's remember. This will be the first exercise.

Do 10 pull-ups and immediately move on to the next exercise.

Explosive push-ups

These are the same push-ups you do. But the moment you lower yourself, you need to push yourself up as much as possible so that your palms come off the floor.

Do 8 explosive push-ups, and without rest, immediately move on to the next exercise.

Single leg squats

Look at the picture below, squat exactly the same way. Place your right leg on the chair, and move your left leg forward slightly. Squat down and get back up.

We squat 8 times on each leg.

Reverse grip pull-ups

Pull-ups again, this time to pump up the biceps. While performing the exercise, try to feel their work.

Do 12 repetitions and run to another exercise.

Hand push-ups against a wall

Stand on your hands, head down. Place your feet against the wall. Slowly lower yourself down and also come back up.

Do at least 5 reps.

Push-ups on chairs

Take two chairs (prepare them in advance). Throw your legs over one, and rest your hands on the second. Do push-ups, feel your triceps working? Amazing.

Do push-ups like this 12 times and proceed to the last exercise.

Hanging Leg Raise

Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of your abs.

Do 12 lifts.

Congratulations, you have completed the first circuit of 7 exercises, now rest for a couple of minutes and repeat the circuit again. Do at least 4 laps. If you don’t have a horizontal bar at home, then you can go to the nearest sports ground and train there.

Home workout program

As I promised, here is a detailed circuit training program. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or going for a light jog. Each week, try to increase the number of circles or repetitions of the exercises. Choose for yourself.

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I hope you enjoy the exercises and enjoy the program. If you have any questions, feel free to ask them in the comments.

Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely lost?

Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is to ask... For what?

I mean, it doesn't take a genius to figure out that this is not a good environment for gaining muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?

In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And this brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. That's why...

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

Progressive workouts that can stimulate growth. (A sound training plan = success.)
A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build and pump up beautiful and strong muscles, then applying all of the above will be the best and most effective way to achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I already said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without exercise equipment

For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

Push-ups (and all kinds of variations);
Pull-ups (and all kinds of variations);
Horizontal pull-ups;
Reverse push-ups;
Headstand push-ups;
Biceps curl;
Bodyweight triceps exercise;
Lunges (and all kinds of variations);
Squats;
Bulgarian squats;
Pistol squats;
Lying leg curl;
Romanian deadlift on one leg;
etc.

This is by no means a complete list of exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example, rubber band, and now you can do dozens of other exercises (close-grip rows, bench presses, front and side swings, biceps and triceps exercises, etc.)…

So, the more exercise, the better. This is good news. Now for the less good news...

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

Sports vests with weights;
Weighted belts;
Stiffer rubber bands;
There are rings, TRX loops and others;
A backpack filled with books;
Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... you will forever be stuck at the same weight and muscle size, doing the same thing, without changing anything about your training program.

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective .

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.

Of course, training with additional weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform using only your body weight are important in developing functional strength at any fitness level. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and high number of repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.

Below is a list of the 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform a deep, proper squat, start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.

For variety, a wide stance will target the pecs more, while a close stance will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, by doing which you will be able to see a beautiful and prominent horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.

Plank

Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.

Crunches with leg raises

I like to combine crunches and leg raises to work my upper and lower abdominal muscles. Lie on your back with your heels flat on the floor, lift your knees toward your chest and do a crunch, squeezing your abs as your knees and chest touch each other. Then return to the starting position.

Burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working multiple muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been working out for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can up the intensity of your home workout by doing circuit workouts. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you toned, heart rate and pulse accelerated, while one muscle group rests and another works hard. You will be amazed at how many physical results you can get in less time using this method.

When planning a circuit workout, it is important to turn off certain muscle groups to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while improving your overall health and strength. No gym? No problem!

Home workout programs

3 Day Bodyweight Workout Program

Are you a beginner or want to take a break from heavy strength training? This three-day workout program covers all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, CrossFit or team sports, the end goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body correctly, right? Is it true.

To do this, you should include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body functionality, or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower Body

Day 3: Core muscles

FAQ

How long should you pause between approaches? How can I combine these routines with my training program?

You can perform them after a regular workout or as a stand-alone training program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If you wish, you can train for at least three days in a row, then take a day of rest, and train for another three days in a row.

How long should I follow this program?

Until you feel that you have squeezed everything you can out of this training. I would recommend doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and don't have enough body mass to reach failure. What to do?

Weight vests will perfectly cope with the role of additional weight without burdening you with unnecessary equipment. Wear a vest for weight-bearing exercises. Alternatively, you can hang a chain around your neck.

Is there any way to make the exercises more difficult?

If you need a vest or chains for additional weight, you can do a drop set. Perform the exercise with weights until failure, then remove the weight and continue.

Instead of doing all the sets at once, you can turn the workout into a circuit workout. Do all the exercises one at a time without rest. This is one circle. Repeat this three times. Rest 1 minute between circles.

I'm too weak to use body weight. Can I replace exercises with exercise machines?

This goes against the grain of the program. If necessary, have a spotter or training partner help you with the most difficult exercises. Don't use weight machines instead.

Three sets of bodyweight exercises you can do anywhere

Given the heaviness of modern life, who would want to hang dumbbells and weights on themselves? Instead, use these workout routines to build muscle using your own body weight.

Do you want to get a good workout, but don’t have access to sports equipment? Do not despair. Using your body weight, you can exercise whenever and wherever you want and still enjoy the process.

When many people talk about bodyweight training, they think of cardio. Of course, bodyweight exercises work well with this type of fitness, but they are also effective for developing upper and lower body strength. You just need to be a little resourceful when choosing exercises.

Since it will not be possible to load the muscles enough with body weight, you need to find another way to injure them to develop strength. We offer you three sets of exercises that do not require anything other than body weight and a horizontal bar or doorway.

Complex 1: Working the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose high-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosiveness. By combining this method with high-repetition training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the specified time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking with body weight lunges 1 set, 20 times each leg
2.
3. 1 approach, 20 times
4. Step-up with knee lift 1 set, 20 times (each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Sumo squats with kettlebell 1 set, 30 reps (perform without weights)
7. 1 set, 10 times (each leg)
8. 1 approach, 50 times

The good thing about lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to maximally load your muscles.

Set 2: Developing Upper Body Strength

Two of the best compound exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to handle this complex in no time.

Perform the exercises in the mode below, resting for 30-60 seconds. between approaches. Decrease the total number of repetitions in a pyramid manner until you reach the final stage of fatigue.

Developing Upper Body Strength
1. Push-ups
3 sets, 15-20 reps (30-60 seconds rest between sets)
3. Diamond push-ups
4. Pull-ups on a low bar from hanging while lying down 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups
3 sets, 10 times (30-60 seconds rest between sets)

3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups themselves work every muscle group in your upper body: chest, back, shoulders, biceps and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing your calorie burn during your workout and for long hours afterwards. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and do some stretching. Vary the rest time or number of repetitions as you see fit.

Fat-blasting cardio training
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
5. Scissor jumps 1 approach, 100 times

Additional Benefits of Bodyweight Training

You can always jump on some cardio equipment and do interval training. However, bodyweight training is more dynamic and forces you to change positions for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only your muscles, but also your head.

A set of exercises with body weight to gain weight

Is it possible to build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you develop muscle mass with bodyweight exercises? Yes, if the training is really hard.

I have compiled this set as a reliable starting point. But it is only suitable for the first time.

In the future, you will have to find a way to complicate it. The website muscleandstrength.com offers many variations of bodyweight exercises. Try them, and improve your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-50 repetitions per set, depending on the exercise. When you begin to succeed, complicate the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clap push-ups. If bodyweight squats are too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. As soon as you can answer the question what day is it today, move on to the next exercise.

After completing the entire circuit, rest for 2-5 minutes. and drink some water.

Often on the Internet and on specialized resources, people look for information on how to pump up at home; a training program without iron suits them quite well. But, unfortunately, many newbies will be very upset. You can become noticeably more resilient, improve your general physical fitness, do yoga, physical therapy and gymnastics, but you can’t pump yourself up at home. Why?

To put it in a language that the average person can understand, a working and truly effective training program without iron cannot exist simply because our muscles grow precisely from weight-bearing loads. Muscle hypertrophy is part of the process of adaptation to systematic (heavy) loads. With stable training with iron, the body receives systematic signals that it needs to adapt to changed and more severe environmental conditions.

Bodyweight exercises

Bodyweight exercises can initially act as preparatory exercises for basic barbell exercises, but over time they become more of an aerobic exercise and a load that can only maintain the current form. Muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumping. And in order to launch the “detuning” mechanisms, we need to include something more serious in our program.

You won't be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.

What can you do at home?

There is a great opportunity to do yoga at home, information about this can be found everywhere, it is only important to choose the right practice tactics. Start with something simple, practice proper breathing, be consistent and careful in your experiments.

What are the benefits of yoga? This is work on breathing, stretching, and posture. This is the prevention of many diseases. For those who are interested in energy therapies, yoga will also be very useful, it will activate your biofield and open your chakras.

Will be better. if you first attend several training courses from experienced mentors before you start training on your own at home.

No one is stopping you from doing simplified general physical training complexes.

Here is one example of such a complex that is perfect for any beginner, which will strengthen muscles and develop endurance for subsequent activities:

1. Push-ups ten times.
2. Pump ten times.
3. Fold ten times.
4. Squats ten times.

And then you start the circle all over again. To begin with, set the task of making at least 4 such circles. Then set a goal to complete as many laps as possible in 10 minutes. The normal result would be 11-12 pieces. When it becomes too easy for you, you can slightly modify this complex. For example, this way:

1. 10 push-ups.
2. Raising the torso 10 times.
3. 10 folds.
4. 10 jumps.

Or an even more complicated option for those who are especially advanced:

1. 10 push-ups with clapping...
2. 10 times lifting the body
3. Raise your legs 10 times from a lying position.
4. 10 Tabata reps.

It is important to consult with a competent trainer so as not to drive yourself into a state of overtraining or get injured by tearing ligaments or breaking an arm or leg. It is important to focus on your feelings and not overstrain your body if it requires rest, otherwise, instead of the desired result, you will get muscle pain and a reluctance to exercise further.

Your own gym

There is also the option of equipping a small gym at home, but this is only possible in a private home. A large room or an abandoned garage is suitable for this purpose. To do this you can do the following:

To begin with, purchase or weld a power frame with the ability to place its safety stops at different levels, and you will have the opportunity to do squats, before deadlifts from the frame, and deadlifts from the plinths;
buy a bench press, now you can progress in the bench press and do push-ups;
and if you also equip a wooden platform (only for private houses, because in an apartment building you will bring down all the plaster on the ceiling to the unfortunate neighbors), then you will be able to perform Her Majesty’s deadlift;
be especially careful when choosing a barbell - it should be an Olympic bar weighing 20 kg, it should be flexible enough to withstand 300 or more kilograms of load; Eleiko and Ivanko companies have proven themselves well, but they are very expensive, you can just buy a used Soviet bar, it is also made very well, it will be useful to buy extenders for the bar to train your hand;
buy collapsible dumbbells and more weights of different sizes, standard set: two iron locks of 2.5 kg, two weights of 2.5 kg, two weights of 5 kg, two of 10 kg, one or two pairs of 15 kg, one - two pairs of 20 kg, several pairs of 25 kg.
if you wish, you can buy a small bar for biceps;
start training normally and forget about the fact that you can pump up at home without iron, this is just a popular myth.

How to build muscles at home - this question interests both men and women who have decided to achieve their goal. A beautiful, sculpted and pumped up body is the result of hard work, systematic training, purposeful struggle and adherence to certain rules. We will cover these questions in detail in our article.

What happens to muscles during training

Muscles undergo significant changes from the moment you start training until you see visible results. The average time taken to achieve progress depends on the individual characteristics of the body and the duration of each phase in which the muscles are located. Naturally, every athlete wants to quickly and properly pump up at home in a week, but full development takes years.

Preparatory phase

Lasts approximately two to four months. At this time, the body is being rebuilt as it experiences serious stress. The energy supply system to the muscles is changing, now they consume more energy, because of this, a significant amount of ATP and glycogen accumulates in them. The nervous system ensures more streamlined and coordinated muscle function, the osseous-ligamentous apparatus adapts to new conditions, metabolism is carried out in a new way, and the volume of blood vessels increases significantly.

During this period, it is very important for the athlete not to strive to build up muscles at home as quickly as possible without or using exercise equipment, but to monitor the correct technique and use light weights for as long as possible. Muscle growth will be noticeable only at the second stage, the first is necessary to “lay the foundation” for further successful development.

Hypertrophy

This phase lasts more than two years, at this stage the muscle fibers begin to increase, and within a couple of years the person realizes his own potential, that is, the muscles reach their maximum size. With proper loads, the body weight of the average man during this time increases by 20 kg.

Hyperplasia

Further muscle development over 1-2 years occurs due to fiber division, this is achieved by working with light weight during high-volume training. During this period, it is possible to increase muscle mass by another 10 kg. Then comes the final stage.

System adaptation

A bodybuilder’s work is aimed at improving the efficiency of those body systems that inhibit muscle growth and expanding one’s own capabilities.

Is it possible to pump up at home without exercise equipment?

How to properly swing at home from scratch, and whether it is possible - this question interests many. The answer cannot be unambiguous; it all depends on the athlete’s aspirations and motivation. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.

Beginner mistakes

For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize themselves with the main mistakes that novice athletes make in the pursuit of success. This will save them a lot of disappointment.

High expectations

Unfortunately, our ideas about the ideal figure arise from looking at pumped-up guys from glossy magazines who encourage us to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy “communication” with the barbell.

I want to have voluminous muscles!

To properly train and build muscles at home, you need to understand that the main goal is not muscles and the body, but enjoying the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!

Laziness

You can cancel a class for any reason: it’s raining outside, friends are inviting you for a beer, you’re in a bad mood, but you can pump up and build muscle mass at home only if you follow the routine and schedule of classes.

Basic Requirements for Muscle Growth

The first step to start training is a home training program for men or women. Training should be progressive, that is, stimulating growth.

The second factor influencing a positive result is good nutrition, that is, a sports diet that guarantees growth. Compliance with these requirements is the key to success.

Exercises without machines for beginners

Let's look at where and how to start training at home from scratch. To do this, there is no need to spend money on purchasing additional funds, because we always have our own “inventory” at hand - body weight.

At first, we perform the following exercises:

push-ups, reverse push-ups, headstand push-ups and other variations of this exercise;
pull-ups and other variations;
biceps curls;
triceps exercises using your body weight;
lunges;
squats, Bulgarian squats, pistol;
Romanian leg deadlift;
bending the legs from a lying position.

The best exercises without iron

Every novice athlete who wants to start lifting from scratch at home and become a muscleman must master 10 basic exercises that can be performed in a hotel, at home, outdoors or in another convenient place.

Squats

Exercise 85% of the body's muscles. Starting position – feet shoulder-width apart with toes slightly turned out. The back remains straight and the buttocks are pulled back. The heels are pressed into the ground and the knees are brought forward and outward. For added balance, you can move your arms forward.

Other variations: sumo squats - with legs wide apart and one-legged squats.

Push ups

Works the triceps, chest, back and shoulders.

Other types of exercise: with a wide or narrow position of the arms, with the feet resting on a chair or wall.

We use a chair, bed or coffee table as support. Don't forget to keep your head straight, your spine should be in the correct position. Works the triceps and pectoral muscles.

Wall Squats

Develops endurance and works the quadriceps. With your back close to the wall, we sit on a “virtual” chair so that the angle between your hips and the wall is 90 degrees. Maintain this position for at least 60 seconds.

Burpee

An exercise that combines a jump and a push-up. From a standing position, we squat down, bounce with our legs, as if doing a push-up, and perform the reverse sequence of actions.

Plank

This is a very effective exercise that will help you build a beautiful, sculpted body at home. Lying down, keep the weight on your forearms and toes, pull in your stomach and remain in this position for at least 90 seconds.

It is performed like the previous one, but the body rests on one arm.

Superman

Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, and hold for some time in this position.

Crunches

We lie on our backs, hands behind our heads, legs bent at the knees. We raise the knee and at the same time strain, try to touch the left knee with the right elbow, then vice versa.

We make sure that our back is straight and our shoulders are straight, and we try not to sway when transferring our body weight from one leg to the other.

Increasing load

A program for gaining muscle mass at home must necessarily include a progression of loads. It is needed to stimulate muscle growth and is performed not only at home, but also in the gym. For this purpose, dumbbells with increments of 2 kg, barbells and plates with the same increments, racks, complex, block exercise machines and benches are used, which are adjusted to the required angle of inclination.

Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.

The purchased equipment will help make pumping your body in a rocking chair at home more effective:

Dumbbells with the ability to change weight. The heaviest one should weigh at least 32 kg.
Karimat is a fitness mat. Needed for performing abdominal exercises.
Horizontal bar. Now you can purchase a removable one or install a stationary one in the doorway.
Bars. Houses are attached to the wall.
Elastic bands with varying degrees of elasticity.

What to replace it with?

What to do to properly pump up your body muscles at home if you don’t have all the necessary tools?

Undoubtedly, in every apartment or house there are chairs with high backs - after strengthening them, you can use them as bars. Calf exercises can be performed using stair steps or high thresholds. With our legs tucked under the bed, we do sit-ups, crunches, and exercises for the back muscles. You can use any convenient items as free weights: plastic bottles filled with water or sand, pipe scraps. For weighted squats we use a heavy backpack.

It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, don’t forget to create a program or use a developed set of exercises.

A set of exercises for all muscle groups with equipment

The schedule for exercising and pumping up muscles at home for men or women can be discussed with a trainer. The following is a program performed three days a week.

Monday

Exercise	Number of repetitions, execution conditions
Warm-up
Crunches from a lying position	4 sets of 15 times, the number of repetitions increases over time
Hyperextension on a bench	4 sets of 15 reps
Wide-grip chest pull-ups
Bent-over dumbbell row
Reverse medium grip pull-ups
Standing dumbbell curls

Wednesday

Friday

Pumping leg muscles at home for men is carried out in the following way:

Squats with a load. We take an object weighing at least 30 kg in our hands and perform squats until worn out. We rest for one minute.
Jumping rope. We jump at an average pace for 3 minutes. We rest for one minute.
Jogging. We organize a run of at least 3 kilometers. We rest for a few minutes.
Single leg squats. We perform it at the end of each workout.

Every 3-4 workouts we gradually increase the load.

Basic hand exercises

To exercise properly at home, a man needs to use effective exercises aimed at training certain muscles. The following training develops the biceps brachii, triceps, deltoid and trapezius muscles.

Standing Dumbbell Raise

We straighten up, our legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, pointing our palms inward. The front part of the disk of the projectile touches the hip line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing the back of them to the face. We hold the dumbbells at shoulder level for a few seconds and return to the starting position.

Professionals will tell you how to properly start lifting weights at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.

Seated dumbbell raise

This is another way to get a toned, sculpted body in a home gym. The exercise is performed similarly to the previous one, but in this case the exercise is performed in a sitting position. To do this, you can use a comfortable chair, stool or bench.

Hammer

Starting position - standing, legs slightly wider than shoulder width, knee joints slightly bent. Arms are bent at the elbows, palms with dumbbells pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.

It is very easy to get a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. In a standing position, the right hand rises with the projectile up, the left hand drops or is located at the waist. As you exhale, the arm with the load bends, and the head smoothly lowers, all other zones are motionless. In the same way, a two-handed bench press is performed using one apparatus.

We learned how to quickly pump up a guy at home, but what should girls do? Let's look at this issue in more detail.

Training for girls

How to pump up a girl’s body muscles at home is also a pressing question that the fair sex asks themselves. In addition, most of them have problems with fat deposits on the stomach and sides.

To achieve a positive result, it is important to follow the following recommendations:

Dedicate at least an hour every day to sports activities, using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
Pay attention to pumping all parts of the body, gradually increasing the load.
Use a variety of exercises, constantly change them so that the body does not have time to get used to it.

Well, and of course, how to properly exercise at home depends on your personal mood, so during training it is better to turn on energetic music, which will set the right pace and improve your mood.

Nutrition rules

Becoming pumped up with full body exercises at home cannot be achieved only through progressive training. Proper nutrition plays a big role in this fight, and success depends 70% on it.

you need to eat 5-8 times a day, be sure to have breakfast;
drink 1.5-3 liters of water daily;
per kilogram of body weight the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
give up mayonnaise, ketchup, sugar and other useless products.

Best Products

It is preferable to eat the following foods:

fish;
meat;
seafood;
eggs;
dairy products;
legumes;
porridge;
durum pasta;
nuts, seeds;
vegetables;
fruits;
wholemeal bread.

Important Terms

There are many ways to pump up at home, but a monthly training program, according to the recommendations of experts, should be developed accordingly and include the following areas:

Strength training is for muscle growth.
Cardio training is for burning fat.

Well, high-quality nutrition is necessary to achieve a sculpted, beautiful figure.

And, of course, the main rule that should guide all those who are interested in how to quickly build up body muscles at home is to eliminate all distractions during training. Neither phones nor what is happening around you should distract you from your goal. For a successful result, you need to concentrate and perform the exercises with full dedication!

Video

This form contains a set of exercises for home workouts for beginners.

Today, there are a huge number of programs for training at home for men without iron. Thanks to this, the complex can be performed at any time and anywhere, since no additional equipment is needed. If desired, you can use dumbbells to improve your results.

Home workout program for men

The presented complex can be performed at a calm pace or at an explosive pace. The exercises in this program are simple and are intended mostly for beginners or people who have not trained for a long time. The home fitness program for men includes different exercises that work on many muscle groups. If desired, you can change the exercises, complementing the complex with more complex options. Moreover, this will only be beneficial, since the muscles often get used to the load and stop responding to it.

The presented program for men to exercise at home is cyclical, that is, the exercises must be performed in a circle. Take a one-minute break between exercises and rest for three minutes between sets. Do 4 sets. Start with a light warm-up to prepare your muscles and joints.

Home weight loss program for men:

Push-ups to the stomach. IP - take a lying position, placing your hands not at shoulder level, but near your stomach. To maintain balance, it is better to place your legs so that the distance between them is wider than your shoulders. The task is to lower yourself as you inhale, keeping your hands near your body and pointing your elbows up, and as you exhale, return to the IP. To increase the load, you can place your feet on a hill. Do 10 reps.

Squats. A basic exercise that can be performed with or without weights. IP – stand straight, keeping your feet at shoulder level. As you inhale, lower yourself until your thighs are parallel to the floor. It is important not to move your feet or arch your back. Do 30 reps.

One-arm push-ups. This exercise in the program for men at home will allow you to thoroughly pump up your arm muscles. To maintain balance, your legs should be placed wide and gradually brought together, which will make the exercise more difficult. Do not bend your knees, arch your back, or protrude your pelvis. Place one hand so that it is strictly under the shoulder, and keep the other behind your back, but it can also be extended along the body. Do 10 times with each hand.

Lunges. Another well-known exercise that can be performed with or without additional weight, for example, using dumbbells. IP – stand with your feet shoulder-width apart. The task is to take a wide step forward and squat until a right angle is formed in the knee of the front leg. After this, making a push, return to the IP. It is important to maintain balance and not tilt your back forward. Perform 15 repetitions with each leg.

Close grip push-ups. IP – take a lying position, place your hands as close to each other as possible. The task is to inhale and lower yourself down until your chest touches your hands. The elbows can be directed along the body, then the load will fall more on the triceps and anterior deltoids. Another option is to place your elbows to the sides, which concentrates the load on the pectoral muscles and middle deltoids. Do 12 reps.

Jumping "Star". This exercise for a weight loss program at home for men is designed to circulate blood throughout the body. This is a kind of cardio exercise. From a standing position, jump, spreading your legs wider and raising your arms above your head. It is important to do everything rhythmically, breathing in rhythm. Do 20 times. This exercise can also be done at the beginning of training for