Want to build muscle fast but don’t have time to go to a gym? Try these 3 workouts you can you can perform at home. You can use tubing, dumbbells, , soup cans, paint cans, or whatever you can find for extra resistance. Perform 3 sets of 12-15 repetitions on each movement. Perform 3 sets of 30 repetitions on crunches. Perform 30 sec. of high stepping in between sets of each movement to tax your cardiovascular system as well.
Workout 1 is a full-body workout emphasizing Chest & Back but balancing the musculature of the rest of the body.
It’s designed with body weight as the main source of resistance so it can be done anywhere. If you don’t have dumbbells for the wrist curls, grip a large object or pillow while performing the movements.RELATED: RECOMMENDED PLANS FOR YOU
Home Workouts to Build Muscle Quickly- Workout 1
|EXERCISES:||KEY POINTS:||MAJOR MUSCLES||MINORMUSCLES|
|QUAD LIFTS||Sitting on the floor, lean back so your upper body is supported with your arms.Bend one knee up to relieve pressure on your lower back.Lift your straight leg up until it is even with your bent thigh (~45º) and return.Repeat with the other leg.||Quadriceps.||Hip flexors.|
|REVERSE PULL UP||Place a bar or pole between two chairs or in a squat rack so it won’t roll off.Lay on your back between the chairs so you chest lines up with the bar.Grab the bar with an overhand grip slightly wider than shoulder width.Keeping your belly button pulled in and shoulder blades down, pull your chest up to the bar.On the return, stop just before your torso makes contact with the floor.
Start with the legs bent and feet underneath the buttocks and straighten the legs out to make it harder.
|Latisimus Dorsi, rhomboids, trapezius, teres major, teres minor||Biceps, Forearms, Upper back.|
|PUSH-UPS||Begin from the top position with the arms and hips straight and the abs tight.You may begin doing them from the knees for an easier progression.Lower your chest towards the floor, keeping the neck straight, until the shoulders are even with the elbows.If you feel a stretch in the shoulder, don’t go this far.Your forearms should be perpendicular to the floor when you are in the bottom position and keep your elbows out and perpendicular to your body.Return to the top.||Pectoralis major.||Triceps; Anterior deltoids; Pectoralis minor, Shoulder girdle muscles.|
|STANDING REVERSE CALF RAISES||Standing on a block with the toes off the end, point the toes down towards the floor to get a good stretch on the shin.Then, bring the toes up as far as possible.||Tibialis Anterior.||Peroneals..|
|DUMBBELL ONE-ARM WRIST CURLS||Place your forearm flat on a bench, with your wrist off the end.Keep your elbow down on the bench and hold the dumbbell with your palm up.Let the dumbbell roll down to your finger tips and then curl it back up as far as possible.||Forearm flexors.|
|DUMBBELL REVERSE WRIST CURLS||Place your forearms flat on a bench, with your wrists off the end.Keep your elbows down on the bench and hold the dumbbells with your palms down.Let the dumbbells roll down to your finger tips and then curl them up as far as possible.||Forearm extensors.|
|FLOOR BACK RAISE||
Lying face down on the floor, extend your arms above your head.
Lift your left arm and your right leg off the ground as far as possible.
Return to the starting position, and repeat with the right arm and the left leg.
Hamstrings, Gluteus Maximus.
Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor.
Curl your shoulders off the floor as far as possible without letting your lower back leave the floor.
How did that go? Workout 2 and Workout 3 will be published in the following few days.