What is the best way to build muscle at home | Bodyweight exercises to build muscle at home |
You are not your gym membership, and you certainly don’t need a gym membership to build bulk. In fact, you can build muscle, lose fat and get in the best shape of your life without even walking out the door. For example, the bodyweight staple of press-ups are a great place to start.
👉 How to Build Muscle (Fast):
1. Increase Your Training Volume.
2. Focus on the Eccentric Phase.
3. Decrease Between-Set Rest Intervals
4. To Grow Muscle, Eat More Protein.
5. Focus on Calorie Surpluses, Not Deficits.
6. Snack on Casein Before Bed.
7. Get More Sleep
8. Try Supplementing if needed
👉How many pushups should I do a day?
👉👉 Many people do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 push-ups, but do not stick to this number. It is important to keep increasing the number to challenge your body.
👉How long will it take to gain muscle?
👉👉 Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
👉Bodyweight exercises to build muscle at home: (beginners try this exercises first)
👉 Push-up: 3–6 sets of 6–12 reps
👉 Burpee: 6 per minute for 15 minutes
👉 Plank-up: 3 sets of 5–10 reps
👉 Triceps dip: 2 sets of 10–12 reps
👉Inchworm: 3 sets of 4–6 reps
👉Step-up: 3 sets of 15 reps (each side)
👉Lunge: 3 sets of 15 reps (each side)
👉Squat: 3–5 sets of 8–12 reps