BODY WEIGHT EXERCISE ROUTINES PRODUCE MUSCLE

Have you been unable to leave the home, yet you still want to put on some muscle? Considering that you do not actually need a membership to a gym or a sophisticated home gym, you may forget about that particular aspect of your fitness routine.The only thing you need to get your swole on at home is the weight of your body or a pair of dumbbells. Nothing more is required. The weight of your body is sufficient.

Home Exercises 101: How to Build Muscle.

Shall we start with the basics now? You must include both aerobic and strength training into your fitness routine. Strength training with hand weights or your own body weight is up to you.

As you gain strength and need a greater degree of difficulty in your exercises, weights will emerge as your new best friend. Cardio should also be remembered. It is still a crucial (and sometimes crippling) part of any exercise regimen. Cardio workouts that include high-intensity interval training (HIIT) should be your primary focus on a few days a week.

What is the optimal time and frequency for your gym visits? The most effective frequency of strength training sessions is twice weekly, according to a 2016 study. Accordingly, you need to start with two or three days of full-body weight training, followed by two days of cardiovascular exercise, and finally, two days of rest.

When you start to see results from your workouts, you may want to think about including a fourth weight day into your program and switching up your upper-and lower-body exercises every other day. In addition, give your body the time and space it needs to recharge and unwind at least twice a week. One possible layout for your plan is this:

At-Home bodyweight workouts to increase muscle

You actually don’t have to pump iron to get stronger. All you need is yourself and some creativity to get those muscles moving.

Chest

1. Push-up: 3–6 sets of 6–12 reps

When it comes to building power in your chest and triceps while using just your own bodyweight, the push-up is one of the most effective workouts you can do. On the other hand, it works your shoulders, core muscles, lower back, and lower body as well as your lower body.

How-to: Place your hands on the floor, slightly wider than your shoulders, and lie down with your back out. Lifting the shoulders, torso, and legs with a push-up until the arms are completely extended is the goal. On the floor, you should only have your hands and toes in contact with it. Lower your body slowly until your chest is nearly touching the floor, and then repeat the exercise.

Pro tip:The variants of push-ups are almost limitless. You may begin with wall push-ups or knee push-ups if you are just starting out with this exercise. Are you feeling more advanced? Try your hand at some pike push-ups.

2. Burpee: 6 per minute for 15 minutes

Need a more explosive exercise? The burpee may be the ultimate bodyweight exercise mash-up, working your chest, core, arms, back, glutes, and legs for a full-body cardio workout. 

How-to: From a standing position, lower yourself into a squat and put both hands on the floor, just wider than your feet. Jump feet back into a plank position. Do a push-up, returning to the plank position. Draw your legs back up into a squat, then jump up explosively with your hands above your head. Repeat.

3. Pull-up: 3 sets of 2–5 reps

The pull-up can be intimidating, especially when you’re just starting out. But it’s a great bodyweight exercise to work your shoulders, upper back, and biceps. Start with just a few reps and work your way up as you get stronger.

How-to: Grab the pull-up bar with an overhand grip, wrapping your thumbs around the bar. “Play dead” — start in a dead hang from the bar. Squeeze the bar with your hands and engage the muscles of your upper body and core. Pull up until chin clears the bar. Slowly lower yourself back into the dead-hang position. Repeat.

Arms

1. Plank-up: 3 sets of 5–10 reps

Doing any type of plank exercise will make your arms stronger, but doing plank-ups is especially effective for strengthening the triceps and biceps muscles in your arms. 

How-to: Start in plank position, with elbows and toes on the floor, core engaged, and torso elevated. Raise yourself into a push-up position by extending one arm at a time, keeping your body straight. Lower onto your elbows one arm at a time. Repeat.

2. Triceps dip: 2 sets of 10–12 reps

You’ll need a chair, box, ledge, bench, or staircase to do triceps dips. This move will quickly strengthen your triceps (and your pecs!), which tend to need a targeted workout to grow. 

How-to: Start seated in a chair (or on a step, etc.). Grab the edge of the chair with hands on either side of hips. Lift up and out into a hovering position beyond the chair edge. Extend legs until mostly straight. Slowly lower yourself toward the floor until elbows are roughly parallel with shoulders. Push down into your hands to raise back up until your arms are straight again. Repeat.

3. Inchworm: 3 sets of 4–6 reps

This exercise that just requires your bodyweight is (nearly) as much fun as it sounds. This is one creepy-crawly workout that will make you feel like a child again while also growing your triceps, shoulders, chest, abdominal muscles, glutes, and quadriceps with a lot of strength.