Getting into shape requires effort on your part, but it also necessitates time that many individuals are lacking. Thankfully, those who lead busy lives don’t have to live with being overweight or having a flabby physique thanks to muscle building home workouts that take very little time. With many muscle building workouts available, every individual should be able to find one they enjoy and can complete even with a hectic schedule. Following are a few muscle building home workouts that build muscle fast which anyone can try.
Building Muscle Quickly
Train making use of your body weight and minimal equipment and you’ll build lean muscle at a rapid rate. For optimal results, perform each exercise in a slow, controlled manner. Time crunch workouts are great in this situation, and you’ll build lean muscle in only 20 minutes a day. Stuart Phillips and a team at Canada’s McMaster’s University found that slow and steady is optimal for building muscle.
Start with an elevated pike push up. During this exercise, bend over so your arms and legs are straight, with your hands on the floor and your feet on an elevated surface, such as a box. Lower yourself and then drive up again. Do 12 reps in four sets and rest for 60 seconds.
Next, start with your legs in a split stance. Squat down in this position and jump up into the air. Switch legs so you come down in the opposing stance. Alternate legs and repeat, jumping as high as you can with each repetition. Do ten reps with each leg during four sets, resting for 60 seconds between sets.
Now it’s time to act like Spiderman. Get down like you are going to do a pushup and begin crawling forward. As you crawl, move your right arm and left leg as far as you can, staying low to the ground. Your goal is to swing the knee so it almost touches the opposing arm. Alternate sides and, to make the exercise more difficult, try crawling backward. Do six sets of ten reps, resting for 30 seconds in between.
Now, do pushups as the superhero would. Get back into the pushup position and, as you go to lower your body for the pushup, bring your knee and elbow together on one side. When you go to raise back up, move your leg back. Repeat on the opposite side. Complete six sets, resting for 30 seconds in between.
These are just a few workouts that build muscle fast. You’ll find many others you may wish to try. Remember to complete each exercise using slow, controlled movements for the best results.
Working Out at Home
Finding time to hit the gym isn’t easy for many. Once you learn how to start bodybuilding at home, you’ll find you can achieve the look you are after without worrying about squeezing in a workout. Gym memberships aren’t cheap either, but you can pick up some nice equipment and get fit with the help of some muscle building workouts. Start by purchasing the basics, including a barbell, flat bench, and adjustable dumbbells. With just a few pieces, you can get into shape and obtain the physique you’re after.
Barbell squats and dumbbell lunges are both good exercises to try, and you should complete two sets of 12 reps each. Don’t hesitate to make use of the one-arm dumbbell row, doing three sets of 12 reps, and fall back on conventional exercises, such as pushups, to get a full workout. When doing pushups, complete three sets until you can’t push yourself off the ground any longer.
Once you’ve mastered basic exercises such as these, move on to more advanced ones. Try some bent over barbell row exercises, doing four sets of eight reps and complete two sets of the standing military press, doing eight to 12 reps in each set. Demonstrations of these exercises are readily available for those who are not familiar with them.
As your strength builds, focus on different areas of the body on different days. For example, do barbell curls and concentration curls on Monday to work your arms, dumbbell flys and pushups on Tuesdays to work the arms, and then rest on Wednesdays before moving on to the lower body, back and shoulders. Be sure to rest two days a week, and don’t forget to focus on nutrition. Exercise is only one component of building lean muscle. You’ll need to focus on nutrition also for great results.
No Weights Needed
If you’re short on money, but want to get started right away, try muscle building home workouts without weights. Make use of progressive overload to ensure you obtain the lean muscle you desire and you must maintain a diet that allows for this growth, but it can be done. With these two principles, it is possible to obtain the body you desire.
One thing to remember is you must make use of progressive overload, and this can be difficult to do as you can’t adjust your body weight quickly and easily. Over time, if you don’t focus on progressive overload, you’ll find you quit building muscle mass and move to muscle endurance. To avoid this, start with exercises which can be done anywhere, such as pushups, lunges, squats, and dips. As your muscle mass increases, add a weighted vest, exercise bands, or small dumbbells to increase resistance. Doing so allows you to continue to build muscle mass.
Pay attention to what you are eating. You need to ensure you are consuming enough calories and protein to build muscle mass, according to Charles Lambert of the University of Arkansas.
Without these two items, you aren’t going to see the desired growth, although you may slim down. It’s the definition you will be lacking.
Try a number of workouts until you find one you love and enjoy completing on a regular basis. Now is the time to get into shape. With numerous muscle building home workouts to select from, doing so has never been easier.