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“Can I build muscle at home without stepping in a gym?”
“I’m too busy to get to the gym.”
“Can I get good results working out at home?”
You have the same questions? We have the answer!
“Body weight training or Calisthenics with proper count of sets, reps and progressively overloading is the solution“
“Don’t wish for a Great Body, Work for it”
Bodyweight training or Calisthenics is incredibly effective for building muscle. Some would even argue that it’s better than free weights. They allow for a more natural range of motion and improve your overall athleticism quite effectively.
Advanced bodyweight exercises require unmatched levels of full body tension. This is what leads to incredible strength gains.
However there are people who argue that bodyweight training isn’t as effective as weight lifting when it comes to building muscles.The problem is that most people don’t know or utilize proper bodyweight progressions. So they never really increase the resistance.They just do basic variations of pushups or pullups and then think to themselves, “This is too easy to build muscle”. That takes a lot of patience and discipline.
Bodyweight training requires Dedication and Patience
The other problem is that as you’re getting bigger and as you gain weight through proper nutrition, the bodyweight exercises become more difficult so then you can’t progress as quickly. Or you perceive a lack of progress and give up. Lack of knowledge regarding bodyweight training and its proper progressions is what prevents more people from getting the results they should from it. Bodyweight exercises can build muscle rapidly, especially if you keep progressing to more difficult variations of each of them.
So let’s start with the top exercises you can perform at home without any fancy equipments. First one
Push-ups
A push-up is a common calisthenic exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.
Muscles involved
- Abdominals
- Deltoid
- Chest muscles
- back body
- Triceps brachii
- Forearms
Pull-ups
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.
- Strengthen the back muscles.
- Strengthen the arm and shoulder muscles.
- Improve grip strength.
- Improve overall body strength and fitness level.
- Improve physical health.
Pull-ups are a common way to measure the upper body strength of the “pulling muscles”. They are used by the United States Marine Corps as a part of the Physical Fitness Test, although marines may also choose to substitute push-ups.
Muscles Involved
- Shoulder.
- Biceps
- Adduction and inferior rotation of the scapula.
- Flexion of the elbow.
- Isometric flexion of the fingers.
- Anti-rotation of the spine.
Elbow Plank
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. The most common plank is the forearm plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes.
Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. The plank is one of the best exercises for a strong stomach because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus (your deepest abs muscles), internal and external obliques (your sides), hips, and back (which, yes, are part of your core.
Muscles Involved
- Abs
- Traps
- Rhomboids
- Delts
- Pecs
- Quads
- Glutes
Burpees
The burpee, a squat thrust with an additional stand between reps, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”
- Begin in a standing position.
- Move into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into squat position. (count 3)
- Stand up from the squat position (count 4)
Muscles Involved
- Legs
- Hips
- Buttocks
- Abdomen
- Arms
- Chest
- Shoulders.
Body Weight Squat
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.
Muscles Involved
- gluteus maximus, minimus, and medius (buttocks)
- quadriceps (front of the thigh)
- hamstrings (back of the thigh)
- adductor (groin)
- hip flexors
- calves
The bottom line
Bodyweight training helps keep you healthy, strong and lean, and best of all, it challenges your body in ways that dumbbells and barbells cannot. With different variations available, it’s difficult to land in a rut with bodyweight training. The fact that it requires almost no equipment whatsoever makes these exercises easy to execute just about anywhere. Body weight workouts are mine favourite too, i regularly train at my home without any equipment.
Hey you made it to the end, I appreciate u bro a subscribe would be amazing! and i hope you’ve put on your sneakers, gotten out your gears and got ready to smash a workout session! No matter what your age is exercise can help you achieve greater physical and mental fulfillment at any age.
TEACHING MENS FITNESS 