What makes the increase muscle mass? How to increase muscle mass comfortably from home, without the need to go to the gym and undergo long training sessions? If you are looking for an extremely effective home workout program to gain muscle mass fast, you are in the right place!
In this article we will show you the most effective exercises that you can do comfortably at home to strengthen your muscle mass: here's how to become strong without a gym!
How to gain muscle mass at home with simple exercises
How to build muscle fast at home? Training from home with the aim of increasing muscle mass means scrupulously following training plans specially designed and conceived ad hoc. To conceive an adequate training program it is first of all important to understand what tools and tools we have available in our homes, to use for the exercises.
If you do not have any equipment, it is also possible to train completely free body and without the aid of tools: however, it is important to specify that training at home without any equipment or tool, often and willingly does not allow you to achieve the objectives set for strengthening muscle mass.
To increase muscle mass comfortably from home, the best solution is certainly to try (as far as possible) to recreate a small gym within your own home spaces. Obviously it is unthinkable to think of having all the machines and tools that are usually found in gyms in your home spaces: for some exercises you just need a mat, dumbbells, or even better a gym bench. With some simple basic tools, such as a bench, a barbell, or even a power rack with dumbbells, you can recreate the ideal conditions for conducting a functional home workout to strengthen muscle mass.
Having equipment is not essential to build muscle mass by training at home: however, it is important to point out that if you train only with the help of your own body weight, it is not always so easy to build muscle mass. Without the possibility of adding an extra weight to your load and without the use of tools, to strengthen muscle mass it will be necessary to vary the exercise each time, making it more difficult and complex.
Generally speaking, we can say that the more precisely the exercises are performed following specific parameters, the more effective they will be. It is certainly true that with the use of dumbbells and machines, exercises will be more effective: in these circumstances it will be necessary to add the right load and perform the exercise correctly and consistently.
How to Workout at Home Without Equipment
To train at home without equipment, we will have to take inspiration from the training techniques of great body builders: these great athletes often train without the aid of equipment, but using only their own body weight. The experience of the great body builder athletes therefore confirms how it is possible, with the right approach, to strengthen one's muscle mass in an important way, even from the comfort of home and without the use of special tools and tools.
But don’t get your hopes up: training at home without tools or equipment is not easy at all. To increase muscle mass it takes great commitment, method and consistency!
A defined and punctual training program always represents the starting point for those who want to strengthen their body mass at home, without the use of particular tools. A calibrated training program must also always provide for a constant increase in the muscle strength used in the exercises. The main challenge of a home workout without tools, is represented by the need to conceive the training program to the smallest detail, constantly acquiring new knowledge and making new movements to increase free body muscle mass. To train without tools you need a great willpower: body weight exercises require great strength in the muscles and gradually become more demanding from a technical point of view: just think of exercises such as squat, push-ups with one arm or jumps.
Finally, it is important to point out that training with your own body weight does not necessarily mean that you do not need any equipment for the exercises: if you do not have a pull-up bar, a parallel bar, or rings, you will not be able to increase muscle mass using only your own body weight. Of course, a lifting bar is a more convenient accessory than a set of dumbbells or a gym bench.
How to Workout at Home with Dumbbells and Machines
Let's find out together what equipment is needed to train at home, with the aim of effectively strengthening your muscle mass. To make a home muscle mass strengthening workout as effective as possible, it is important to equip yourself with the right tools.
By the right and suitable tools we do not mean special instruments that cost a lot of money. Having a modest basic equipment is the ideal solution to increase muscle mass comfortably from home, performing the most effective exercises for this purpose. Here are the tools we recommend for your home exercises:
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Two dumbbells with discs (variable weight)
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Handles or rings to be used as a suspension system
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Set of elastic bands for fitness exercises, equipped with different resistances
Exercises to increase chest
There are many effective exercises that you can do at home to build chest mass. The first exercise that we recommend for this purpose is push-ups (classic push-ups): there are many variations of this exercise to train the pectorals. Push up undoubtedly represents one of the most classic bodyweight exercises. The effectiveness of this training is determined by the working capacity of not only the chest and pectorals, but also the triceps, deltoid and core. Indirectly, the buttocks, quadriceps and stabilizing muscles of the upper section of the body will also work in this exercise.
Another extremely effective exercise for strengthening the pectorals is certainly the dip between two chairs: to perform this exercise, you will simply need to use two sturdy chairs or two stools, capable of supporting the weight of your body. Positioned between the two chairs, supporting the weight of the body on the two hands, holding the feet in front. Lower slowly, until you bring the upper parts of your arms, parallel to the seat of the chairs. Hold for a few seconds and then push your arms up, until the arms are fully extended.
Exercises to increase biceps
Let's get to the most effective home exercises to build biceps mass. The first exercise we want to recommend you is the curl (lateral or other variants of curl with dumbbells). Very effective is also the curl with a fitness band or the curl with rings.
Exercises to increase triceps
To increase the mass of the triceps, all extension exercises are generally recommended, to be performed with the aid of dumbbells. Another extremely important tool to enhance the triceps is represented by the extension bar. Even the thrusts back with dumbbells represented an extremely effective exercise to train the triceps one at a time.
Finally, to strengthen your triceps we recommend the rope pushdown: this exercise is also very effective for strengthening the mass of these muscles. In strengthening the triceps we want to remind you that these muscles will have to be proportionate with the muscles of the shoulders.
Exercises to increase shoulders
There are many exercises to increase shoulder mass that you can do at home. First of all, to all people who want to strengthen the shoulders and their volume we recommend lateral lifting with dumbbells: alternatively for this exercise it is possible to use the fitness bands.
And again, another effective exercise for strengthening the shoulders is represented by the front raise with dumbbells: also for this exercise it will be possible to use fitness bands as an alternative to dumbbells.
Finally, an important exercise for strengthening shoulder mass is the reverse fly with dumbbells: during the execution of this exercise, the muscles involved are the trapezius, the rhomboid muscles, and also the infraspinatus and the teres minor and major. To perform the reverse fly exercise, you will only need two dumbbells weighing appropriate to your training state.
Exercises to increase the mass of the legs and glutes
Even for strengthening legs and glutes, there are many exercises that can be done at home. Let's start with the first recommended exercise: the air squat probably represents the basic exercise for strengthening the legs and buttocks. In addition to this exercise you can also perform other types of squats, such as the squat with dumbbells, the goblet squats, or even the pistol squats.
Generally speaking, we can say that even simple dumbbell lunges are a very effective exercise for strengthening the muscles of the glutes and lower limbs.
Finally, an extremely effective exercise is represented by leg extensions on the ground, with the help of fitness bands.
Abdominal exercises
Six-pack abs are a great symbol of male beauty. To enhance and sculpt the abs comfortably from home and without the need to train in the gym we recommend the crunch, the plank, and again the sit-up, the russian twist and the simple leg lift.
All these exercises can be comfortably done at home, using a simple fitness mat: if done correctly and consistently, these exercises will allow you to sculpt your belly and strengthen your abdominal muscles in a short time.
Workout plan to increase muscle mass
As specified in the previous paragraphs, to increase muscle mass with home exercises it is essential to study a detailed training plan, with a relative sheet to follow scrupulously.
Each training plan can be set to a medium or difficult level, depending on the different needs and physical conditions of the person.
A home muscle building training program can be organized and divided into the following sections:
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Training plan that includes the use of dumbbells (medium level or difficult level)
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Training card that includes the use of rings (medium level or difficult level)
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Training plan that includes the use of dumbbells and rings (medium level or difficult level)
After having drawn up the training program with the relative cards, you can finally start your home workout for strengthening muscle mass.
In conclusion, we want to remind you once again how training at home is synonymous with dedication, great willpower and above all consistency. If you do not feel safe or have doubts about the programs and training cards from home, you can decide to rely on the professionalism and experience of an experienced personal trainer.
If your primary goal is to strengthen the muscle mass of the whole body and you do not have large training loads available, the concentration and method with which you perform your exercises will be essential to reach the objectives you have set yourself in the shortest possible time.
Muscle Building Products
To increase the muscle mass of your body, nutrition and a balanced diet play a fundamental role in achieving your goals. In this regard, we recommend a meal replacement product to combine with your training sessions: Meal Replacement Diet Protein Mix It is an excellent food supplement for adults, based on proteins, carbohydrates, fibres, vitamins and minerals.
To help you in your training we have developed a Pre or Intra Workout composed of all the essential amino acids, including BCAA, mineral salts, antioxidants, tonic and adaptogen phyto-extracts.
You can also combine this fantastic product with the delicious NU-TESS Protein Cream Pistachio: for all pistachio lovers we have created this fantastic cream with a high level of deliciousness. You can enjoy our special pistachio cream for your breakfasts, or for a snack after your workouts. Try the cream as a filling for your dessert creations!
And again FGM04, could not forget all dark chocolate lovers: try our exquisite NU-TESS Dark Protein Cream: this delicious cream is perfect for filling pancakes or any other dessert you can think of!
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