Great Home Workout Exercises For Fast Muscle
Recommended muscle building at home involves total body workout targeting the entire body; chest, back, shoulders, arms, legs and abs.
One should note that people with co-existing injuries, illnesses or other condition, a doctor should be consulted beforehand to avoid further aggravation of the condition.
A barbell, kettlebells and dumbbells of various weights, an exercise ball, a weight bench, and an exercise mat.
Few examples of workouts to try at home:
Before starting, do a warm-up session of 5 minutes of light cardio. For beginners, start with no weight for 1 set of 14 -16 reps and upgrade to 2-3 sets of 10-12 reps with enough weights as you progress
1. Bench press (chest)
Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest.
Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.
2. Lateral raise (shoulders)
Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.
3. Barbell row (back)
Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat.
Squeeze back to pull the weight in towards the belly. Lower and repeat.
4. Back extension (lower back)
Lie face down and squeeze the lower back to lift your chest a few inches off the floor. Lower and repeat.
5. Hammer Curls (Biceps)
Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other. For added intensity, stand on one leg for a balance challenge, switching legs with each set.
6. Kickbacks (Triceps)
Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent. Straighten the elbows to engage the triceps. Lower and repeat.
7. Deadlifts (Glutes, hamstrings and back)
Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeping your back flat and shoulders back. Return to start and repeat.
8. Static lunge (quads, hamstrings, glutes)
Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe. Lift back up and repeat before switching sides.
9. Squats (quads, hamstring, glutes)
Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand. Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.
10. Bicycle (abs)
Lie on the floor and bring the knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.
How to Tone Your Legs At Home
Let's look at what you can do to build leg strength at home.
1. Using Dumbbells
Dumbbells can be sufficient for building leg strength as long as you know how.
Using heavy enough weights and performing shoulder presses for example, you can make your squats quite difficult and even if you're not going to be able to approach the weights you use for deadlifts or for squats.
In all honesty, the legs are composed of quite a lot of slow twitch muscle fiber (we rely on them to get around all day) and this means that they respond well to training with lighter weights and higher volumes.
2. Using Bodyweight
Moreover, you can also train your legs with bodyweight if you know how to make things harder.
Performing one legged squats for example is a good way to squat twice your bodyweight (effectively) and also requires a lot of balance and concentration.
Performing jump squats meanwhile challenges you to use explosive power.
If you then stack these exercises correctly in order to fatigue the muscle, you can create some quite punishing workouts.
This is the closest thing to having a barbell in your home and especially if you get one that is sufficiently heavy.
That is because you can use it to perform deadlifts, clean and presses and even goblet squats.
Depending on the weight, you may need a little help picking it up and a goblet squat can be highly challenging for the legs just as a regular squat is (the only difference being that it places a little more emphasis on the quads over the hamstrings).
Better yet, is to use the kettlebell to perform kettlebell swings and exercises that build your legs by letting you drive the weight up and forward by performing rapid squats and pushing through the floor.
This is also brilliant for cardio and triggering a big anabolic hormone response!
The Best Supplements for Home Workouts
When you want to get into shape, there are generally three different factors to take into account.
These are your workout routines and the way you're actually training, the way you're eating and what you put into your body and finally, the supplements you're going to be taking.
Let's take a look at some of the best supplements and just how useful they can actually be.
1. Protein Shake
Protein shake is the number one supplement when it comes to building strength and size.
A good protein shake should essentially be designed to simply help you to add protein into your diet, when growth is your number one goal.
That is because it is generally agreed that the optimal protein intake for muscle growth is one gram for every one pound of muscle mass.
That is going to mean 170 grams plus for a lot of people and getting that into your diet naturally is hard work.
Protein shake is simply a useful and convenient way to help this process but that is exactly what it is and a diet supplement but not a meal replacement.
Note that you can get bulking powders if your main objective is to gain weight (these contain lots of calories) or leaner mixes if you want to add muscle without gaining extra fat.
If you're looking to build mass and size, the taking creatine is one of the very best things you can do.
That is because creatine will instantly increase water retention in the muscles, making you look more pumped, more of the time.
That is not the principle role of creatine though, which is rather to help you increase your ability to get the most energy out of your diet.
Creatine allows the body to recycle ADP and AMP into ATP and in simple terms that means a couple extra seconds of maximum exertion.
A multi-mineral and vitamin supplement is a very good idea to help build up your immune system and to improve your metabolism and your protein synthesis.
It is better to get it from your diet but a tablet can help you plug the holes in your natural diet.
And the Rest?
But what about BCAAs? What about l-Carnitine? What about testosterone boosters and pre-workout shakes?
Sure, sometimes some of these products can have some benefit. Other times they just plain don't work.
But even when they do, the benefits are often so minimal as to not really be worth it for the vast majority of people. Stick to the basics!
The Biggest Mistakes People Make When Training From Home
Home gyms aren't perfect and if you don't know how to do home workouts properly, it is easy to do yourself a disservice.
Read on then and we'll take a look at some of the biggest mistakes people make when training from home and how you can avoid those problems.
1. Having the TV On
One common thought process when training from home is that seeing as you have all of your amenities and entertainment around you, you may as well make your training more interesting and enjoyable by sticking on the TV.
The minute you do this though, you just pretty much sealed your own fate.
One of the most important things of all when training is that you be completely engaged with your training.
Feel your muscles working, watch them working and dive into your energetic movements.
When you approach training like this, you will be guaranteed to naturally put in more effort and see faster results.
This is as opposed to training with the television on, which means you're constantly distracted, looking up and generally not paying attention to what you're doing.
2. Not Pushing Yourself Enough
Another issue when working out at home, is that a lot of people won't push themselves hard enough.
The simple reason for this is that they don't have enough punishing equipment around.
They don't have a squat rack, a weights bench or any of the other bits ñ so they end up just doing press ups.
But this isn't enough. To trigger muscle growth, you need to be feeling the burn and the pump.
And this is still possible with no equipment and you just need to be a little more inventive and creative in the way you're going to accomplish it!
3. Having a Gym You Need to Set Up
Perhaps the worst mistake of all is creating a home gym that you need to set up.
In other words, if you have a gym that consists of things that are behind wardrobes, need constructing or are hard to reach, then there's a good chance you won't be as easily convinced to train.
The great thing about a home gym is that it's right there. If you have a bench press in your front room, then that means that you can simply hop on it and start pressing the weight.
This makes all the difference to your training frequency and results, so make sure that you are taking full advantage of this with a gym that is ready to go whenever you are!
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