Bodyweight Exercise for Mass at Home
There are many benefits of doing body weight exercise at home. You don’t need any equipment or special skills to do it.
There are some common sense things which you must remember while exercising with your own two hands:
1) Always keep your back straight when performing any kind of exercise.
2) Keep your head up during all the exercises.
Don’t look down at the floor or other parts of the room.
3) Never use weights for exercise; they may cause injury if you’re not careful.
If you have to lift something heavy, hold it by your side instead of lifting it directly above your head like a barbell would do.
4) Avoid using machines or other devices for exercise.
They may cause injuries if you’re not careful.
5) Do these exercises slowly and gradually increase the amount of time you spend doing them each day.
The Best Way To Increase Your Muscle Mass At Home?
If you want to gain muscle mass, then it’s better to train with weights than with free weights. Free weights refers to lifting objects that are not attached to anything, such as dumbbells or a barbell. When you lift free weights, you’re able to move them in more than one direction. This allows you to work out different parts of your body and target specific muscles groups.
Some good free-weight exercises include:
1) Dumbbell Press: This exercise works the chest muscles.
2) Bent-Over Row: This exercise works the muscles in your upper back.
3) Pull Up: This exercise works the latissimus dorsi muscles in your upper back and the biceps in your arms.
4) Barbell Overhead Press: This exercise works the deltoids of your shoulders and the triceps in your arms.
These exercises are just a few examples of free-weight exercises. You can find hundreds of others online.
Just be sure that you’re using good form while doing them.
If you don’t have access to free weights, you can use a workout bench instead. Some benches allow you to lift a barbell above your head, others have holes on both ends that allow you to lift the barbell from both sides of your body.
Others still are shorter and allow you to lift the barbell above your chest. Find one that suits your height and arm length.
Once you’ve chosen your bench, lie down on it and lift the barbell off the holders at either end of the bench. These are called the uprights.
Always remember to use proper form when lifting anything.
After that, you can do push-ups. The bench will allow you to push the barbell directly above your chest, which allows for deeper stretch of the muscles when you push yourself back up.
While you can get a full body workout using just your body and a barbell bench, it’s important to remember that lifting weights is only one part of building muscle. You need to eat the right foods and get enough sleep if you want your muscles to grow larger.
Make sure to give yourself at least eight hours of sleep every night if you want your body to be able to build muscle mass.
You’ll also need to eat enough and eat the right foods. It’s important to get plenty of protein in your diet because it helps you build muscle mass faster.
Foods that are high in protein include meat, eggs, fish and milk. Remember to drink lots of water too; muscles are made up of a lot of fluid so keep them hydrated.
Free-weights aren’t just for the guys at the gym; ladies can use them to build muscle mass too. It’s important to use proper form though or you could get injured.
Always check that your ligaments and tendons are warm before lifting anything. Avoid lifting anything too heavy if you’ve just eaten, because if the food isn’t processed properly it could end up getting stuck in your throat.
When lifting anything heavy, always bend your knees and keep your back straight. Don’t look up; keep your eyes looking forward.
This helps you keep your neck in a safe position.
Many people become discouraged if they aren’t seeing the results they want in a week or even a month. It can take years for muscles to become visible and for fat to be burned off.
As long as you’re consistent with your workouts and you’re eating right and getting enough sleep, you will see results eventually.
Whether you have big muscles or small muscles, it’s important to remember that muscle weighs more than fat. This means that even if you’ve gotten stronger by building muscle mass, you might not weigh any more than you used to.
You’ll also find that when you start building muscle, your clothes will eventually start to feel tighter. This is because your body is changing even if the numbers on the scale aren’t.
Remember to measure yourself so that you can see your progress even if it doesn’t always show up directly on the scale.
If you play a sport or have any hobbies that involve running around or jumping, you’ll find that your endurance and stamina has improved. This is a great side effect of building muscle even if you’re not interested in looking like a bodybuilder.
Building muscle can help with more than just your appearance; it can make you feel healthier and more confident in yourself too. With the proper diet and exercise, you can see results in as little as a few weeks.
The changes to your body will encourage you to keep going and you’ll love what healthy feels like!
Make sure to take a day off from lifting every now and then to let your muscles rest and repair. You don’t want to overwork them and get injured.
Listen to your body and treat it right so that you can enjoy playing with it for a long time!
Here are some tips to help you on your muscle-building journey:
Always be sure to warm up properly before lifting weights. It’s important to get your muscles, tendons and ligaments ready before putting any strain on them.
Warming up also increases blood flow to your muscles which helps them work more efficiently.
When you’re working out it’s important to concentrate and focus on what you’re doing. Avoid thinking about anything else; just think about the muscles that you’re exercising.
If you find your mind wandering, take a quick break to do something else and then come back to it later.
Always remember to use good form when lifting anything. This not only helps to prevent injury but it also allows you to target the specific muscles that you want to work out more effectively.
It can be tempting to lift a weight that’s too heavy, but you’ll only end up getting hurt and not achieving the results you want. You’ll also quickly outgrow the weight that you’re lifting if you don’t focus on good form.
It’s important to stretch your muscles after a good workout. This will help them to recover and it will lessen your chance of injury.
Try to change up your routine every couple of months to keep your body guessing and give your muscles the biggest challenge possible. Don’t forget to keep an eye on what you eat as well.
A good diet can go a long way towards helping you achieve your goals.
Muscle building is a wonderful way to improve your health and your self-confidence. Try it out and see for yourself just how good it feels to be in control of your body!
You’ve probably heard of people taking muscle-building supplements before, but do they actually work?
There are so many options out there that seem to make big promises. Whey protein is one of the most common supplements and probably the first one that comes to mind when you think of muscle building.
There are a lot of different brands and types of whey protein. Each one claims to be better than the last and it can all get pretty confusing.
Whey protein is absorbed quickly by your body which makes it perfect for right after a workout. Since it’s absorbed so quickly, it doesn’t stay in the body for long so you don’t need to worry about it staying in your system or causing any negative side effects.
It’s also a great idea to take some whey protein before bed because it helps the muscles recover while you sleep.
However, don’t rely on whey protein alone to build muscle. The best way to do it is through a combination of a healthy diet and a well-balanced workout routine along with your choice of whey protein supplement.
Here are some popular types of whey protein that you might come across in the supplement aisle:
Concentrate: This type of whey is actually made from milk that’s filtered to remove more than water and salts. It contains more fat and carbs than the other types so it should be avoided if your goal is to lose weight.
It also has the lowest level of protein which makes it less effective for muscle building.
Isolate: This type is processed further to remove more of the fat and carbs leaving just the protein. The more processing it undergoes, the higher the concentration of protein and the less concentrate it is.
While more concentrate might seem like a better idea, some excess protein gets removed as well so it all boils down to how your body absorbs it. Some people do better with isolate and some with concentrate.
Hydrolysate: This is a pre-digested type of whey that’s specifically absorbed by the body. It’s broken down into small peptides so it gets absorbed faster and more efficiently.
Choose the right type of whey for your particular goals and remember to take it with water. If you’re trying to lose weight, get the leanest type and make sure to watch what you eat as well.
A good diet will help you achieve your goals better than any supplement can – especially if you don’t know what you’re doing.
Are you ready to become a bodybuilder?
A good start is having the right equipment and a gym membership certainly helps a lot. However, if you’re just starting out, you might not have enough money for a gym membership or maybe you just don’t have the time for it. This is where bodyweight workouts come in really handy.
Many people are intimidated by the gym and the buff guys that seem to be everywhere in there. They also feel that they’re too out of shape to try it out.
The great thing about bodyweight workouts is you can do them pretty much anywhere as long as you have enough space to move around a bit. This can be your living room, a local park, or even your backyard.
The other thing about bodyweight workouts is that they’re also great for developing explosive power and muscle endurance. Most people rely only on weight training to achieve these goals but by adding in calisthenics, you’ll improve your overall strength and fitness.
Just because a workout is bodyweight doesn’t mean that it’ll be easy. In fact, some of the most intense workouts come from bodyweight training.
It really pushes your body to its limits which is vital for improving overall fitness and keeping your heart and lungs in shape.
Of course, you should still take precautions when doing bodyweight exercises. For example, if you’re over 30 and have a family history of heart problems, you might want to skip the crunches.
Also, if you’re just starting out on a fitness routine, it’s a good idea to start slow and gradually increase the intensity. You don’t want to strain your muscles or pull a muscle by trying to do too much too soon.
It’s also a smart idea to start each workout with a 5-10 minute warm-up. This will get your blood pumping and ready for action so you don’t pull a muscle.
So if you haven’t done so already, take a few minutes right now to stretch your muscles and get ready for the first bodyweight workout.
The beauty of doing bodyweight workouts is you can do them at home or anywhere you have enough space to move around a bit.
Sources & references used in this article:
How an Increase in Cortisol Can Affect Your Libido by A Larsen – breakingmuscle.com
Take a Break From Weights: How to Train Intuitively by C Stevens – breakingmuscle.com
Diet, physical exercise and cognitive behavioral training as a combined workplace based intervention to reduce body weight and increase physical capacity in … by JR Christensen, A Faber, D Ekner, K Overgaard… – BMC Public Health, 2011 – Springer
How to naturally boost your T-levels by C Fry – fitnessvolt.com
WORKOUT PROGRAMS by ATH WORKOUT – kagedmuscle.com
Sports Scientist Provides The Ultimate Guide to Working Out at Home by BT Basics, YGTAS Back – rudymawer.com
Anatomy of a Protein Shake: Eating to Build Muscle by J Zacherl – breakingmuscle.com