How to Gain Muscles and Build Body at Home Without Equipment?

How to Gain Muscles, tips for bodybuilding
How to Gain Muscles and Build Body at Home Without Equipment

In order to build your body and gain muscle, your first step must be towards understanding your own body and what actually is bodybuilding.

Many people struggle to gain muscle and maintain that ‘ideal body goal’ due to different reasons. First, they idealize others body (which is not wrong), but copying their diet and exercise routine is just not the right decision; because maybe your goal is the same but your bodies are different and each individual must learn about their bodies before learning about how to build body muscle. You should consult a gym instructor or nutritionist for that purpose and after that, you are good to go.

Our body’s weight works as the 70/30 ratio; 70% diet and 30% exercise. Which seems not so difficult right? Yes, it seems easy but it’s not that easy. A person’s dedication plays the key role to achieve that desired result because “what we eat is what we become.”

Bodybuilding is a two-way goal; you can achieve it by weightlifting and nutrition. It is more like a routine and lifestyle once start practicing.

What is bodybuilding?

Bodybuilding is all about physical strength rather than physical appearance. A person who aspires to maintain a well-balanced, lean and muscular physique is considered to be a bodybuilder.

To do this, bodybuilders go through two phases; off-season which is also known as ‘bulking’, and in-season which is known as ‘cutting phase’.

In the first phase of bulking, bodybuilders eat high calorie and protein-rich diets alongside weight lifting in order to gain as much muscles as possible. This process can take months or year depending on the person’s body.

In the cutting phase, as its clear through its name too, they try to lose as much fat as possible while maintaining the muscles mass. This process normally takes 12-26 weeks time.

Exercises to Build Upper-Body at Home With No Equipment:

In today’s world many people don’t have time to gym so here are a few exercises you can do at the comfort of your home with no equipment to build your upper-body muscle:

  1. Push-ups: push-ups are the natural way to strengthen your triceps, chest and shoulders. There are a few types of pushups that help you strengthen your different parts of the body at one. You can try inclining push-ups and declining push-ups. Each set can be done with 8 to 12 reps and 3 rounds a day. 
  2. Handstands: you can do handstands at anywhere in your home to build your back and shoulders muscles without using any equipment. You can do 10 of these and 3 sets in a day.
  3. Dips: The third exercise is dips. For this, you can use any chair or table at home and build your arm muscles easily. You can try 15-20 reps of these and the same 3 sets like all other exercises you’re doing.
  4. Planks: Planks are another great option to build muscles without equipment from the comfort of your home. You can even try variations in planks to build and strengthen different parts of your body; like side planks, planks to push-up. They are also very much helpful to build your entire core.
  5. Crunches: This one is a bit hard but worth it. The crunches are some of the best exercises to build abs without any equipment involved. You can try 8-12 reps of these in 3 sets of straight-leg sit up.
  6. Basic curls: All of the above exercises involve little to no equipment but lifting weights can be more effective in ways and you can use anything at home to perform basic curls too.

Balanced Diet:

Eating a diet that is heavy on protein but low on fat is very important alongside the exercises and weightlifting you are doing.

A balanced diet is a healthy diet which includes all the whole grains, fruits, vegetables and proteins like fish, chicken, eggs and beans. You can use milk as post-workout snack and nuts, olive oil and avocados. You must watch out for cream, butter, pastas and white bread. You can have them once in a while but not a lot.

You can experiment with exercises and diets which help you and get along with your body well. You can adapt changes from time to time accordingly. There is no hard and fast rule when it comes to bodybuilding and mass gaining. It’s a slow and time taking process and along the journey, you will be learning your body well. It’s okay to make changes and it’s totally fine if you are not getting results like others. All bodies work differently and on this journey, you will be learning about your body and yourself too. Remember slow and steady wins the race.

Best of luck!


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