We figure out how to pump up at home without simulators and iron

Question: I can no longer walk in gym, and I have no place and money to make it at home. Tell me how to pump up at home without exercise equipment and if I can build muscle without additional weights, barbells and dumbbells? Or me completely in flight?

Answer: Whenever someone asks me how to do at home, without gym (special equipment or even a minimum free weights), my first reaction is my question … what for?

I mean, you don’t have to be a genius to understand that it’s not very good conditions for gaining muscle mass, so my first the goal is to always try to solve any problem that interferes achieving the goal.

Can’t you find a way to get to the gym? Could you maybe cut back on app purchases by phone, and instead spend that money on a purchase gym membership? Could you throw out some of the trash located in your basement or garage, and thereby get some free space for strength training at home in full volume?

In very rare cases, people use the right method. pump up, and all problems are solved, and their muscles begin to grow with new power. But much more often the answer to all of the above is a misunderstanding, rejection and search for a miracle workout program and exercises for muscle growth. But in the end comes disappointment from wrong approach to business.

And that brings us back to the original question …

• Is it possible to pump up at home? Yes! But…
• How to build muscle: basic requirements
  • What needs to be done and used so that the muscles grow?
• Exercises for training at home without exercise equipment
• Progress will be difficult, but possible
• Training program without iron
  • Squats
  • Push ups
  • Back push ups
  • Wall squats
  • Lunges
  • Strap
  • Side bar
  • “Superman”
  • Twisting legs
  • Burpy
  • Circular training
• Home Workout Programs
  • 3 -day weight training program
    • Training Description
    • Day 1 : Upper Body
    • Day 2: Bottom of the body
    • Day 3: Muscles of the cortex
    • Frequently asked Questions
  • Three sets of bodyweight exercises that you can perform anywhere
    • Complex 1: Exercising the lower body and buttocks
    • Complex 2: Upper Body Strength Development
    • Complex 3: Fat Burning Cardio Training
    • Additional benefits of training with body weight
  • A set of exercises with body weight for weight gain

Is it possible to pump up at home? Yes! But…

The good news is that the answer to this question definitely positive. You can train at home and all the same build muscle without special simulators that are in gyms. Lack of free weights, of course, does not help, but even under such conditions … you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much more difficult in terms of sports and just much harder overall. That’s why …

How to build muscle: basic requirements

Muscle building requires at least 2 fundamental principle.

1. Progressive workouts that can stimulate growth. (A sound training plan = success.)
2. A diet that can support muscle growth. (Primarily, eating enough calories and protein).

As long as both principles work correctly, regularly and long enough, the muscles will grow.

What needs to be done and used so that the muscles grow?

As you may have noticed, among the main principles of muscle no growth gym membership, workouts with free weights such as barbell and dumbbells, fitness equipment or extra equipment.

And this is because they do not play a decisive role in increasing muscle size and weight gain. These are just useful additions, which can help speed up the result and improve quality.

And not only in the sense that they will train effectively each muscle group and provide the muscle growth that you are so you wish. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training at home, so in the hall.

That is why all gyms are filled with dumbbells from 2 to 45 kg + s in increments of 2 kg, rods and pancakes from 2.5 kg to twenty kg (also in increments of 2 kg); benches that can be adjusted to any angle; stands on which you can perform many exercises; complex, block and various simulators for each group the muscles.

Therefore, I am not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then applying everything the above will be the best and most effective way achieve this. Of course, you can do without something, but if If you don’t have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. Exist a large number of different programs and training options, which can be used to pump muscle in a house without green, and even the most controversial ones can work effectively with the right use.

Exercises for training at home without exercise equipment

For the first time you have a wonderful inventory: did you know about it or not … This is your own body weight. WITH using it (+ a little ingenuity) you can perform all kinds of exercises. Even the very first thing that comes in head:

• Push-ups (and all kinds of variations);
• Pullups (and all kinds of variations);
• Horizontal pull-ups;
• Back push-ups;
• Push-ups from the headstand;
• Biceps flexion;
• Triceps exercise own weight;
• Lunges (and all kinds of variations);
• Squats
• Bulgarian squats;
• Pistol squats;
• Leg curl;
• Romanian traction on one leg;
• etc.

This is by no means a complete list of exercises. You will find more a bunch of others.

But this is enough to make up one of your workouts. AT this list is enough exercise to workout at home really effective for building muscle. And she will be without any additional equipment and without simulators or going to an expensive gym.

Add more, for example, rubber tape, and Now you can do dozens of other exercises (cravings narrow grip, bench press, swing your arms forward and to the side, exercises on biceps and triceps, etc.) …

So the more exercise the better. This is good news. Now for the less good news …

Progress will be difficult, but possible

Progress in these exercises (where goal number 1 is muscle gain mass) can be difficult to reach, especially as you get stronger. Since you cannot adjust the weight, with which exercise for progression of loads, which should create stress to stimulate muscle growth: it will not work just add 2 kg and go to the next weight as you can do it with a barbell or dumbbells.

Fortunately, this will not be a problem at an early stage, as There are 2 great ways to increase the load.

First step: moving from simple exercises to more complex ones (e.g. from pull-ups with support to simple pull-ups). Fine. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 approach 5 times, then you can gradually bring the number reps to 12 on 3 sets.

But at some point, the variations of the exercises will end, and you are more you won’t be able to add repetitions, as there will be a high risk of starting train for stamina, not muscle growth.

So what do you do then? Well, you either continue to do what what are you doing and never get stronger don’t build up muscle, or come up with a way to increase the load. For instance…

• Weighted sports vests;
• Weight belts;
• Tighter rubber bands;
• There are rings, TRX loops and others;
• A backpack full of books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight or just complicate exercises to load progressed and muscles continued to grow.

You just need to think a little to understand the approach to each the exercise you are doing. This is the key to effective training.

If you do not, then in the end, like most people who work at home without much thought about weights or special equipment … forever stuck in one weight and muscle volume, doing the same thing without changing anything in its training program.

Not at all fun!

Everyone who practices at home has different conditions and equipment for training sessions, and they all ask the same question … can mine workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with which equipment) a person will be engaged. But if I were to just to guess, then I would say that in 99% of cases any the exercise can be replaced by some other, similar, which could be performed in the conditions you need.

Training program without iron

Do you have access to the gym or not, on it really doesn’t make a difference, home activities can be the same effective.

There are tons of exercises that you can do without free weights in the privacy of your own home, hotel room or office to build muscle and improve your physical condition.

Of course, training with extra weights and fitness equipment great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your own weight, are of great importance in the development of functional strength for any level of sports training. Since you will not use additional weights for these exercises are better focus on a very fast pace and a lot of reps to strain your muscles to the fullest. Of course, the technique always in the first place, but in general exercises with own weight have a much lower risk of injury than training with free weights.

Below is a list of the top 10 exercises that help you build muscle at home. Most likely about you heard many of them, but I supplemented them with my advice on improvement of technology and implementation approach.

Squats

Squats work out 85% of the muscles of the whole body. Just think above this. The performance of this exercise is greater than any another many times. In addition, squats are known to contribute to greater testosterone production. If you want to build muscle, then this is definitely your option.

To perform a deep and proper squat, start with the legs are wider than the shoulders, the socks should be slightly deployed in side, and when you start the squat, keep your back straight and focus on keeping your buttocks back and holding high rib cage. When you squat, bring your knees forward and out, but they should not go beyond the socks, and push the heels in ground to maintain balance. If you need extra balance, then put your hands forward. When the pace is fast and explosive, it’s Extra balance can become very necessary.

Squats with your own weight can be performed at least every day, if you want to. You can also change the technique of your squats, having tried squats on one leg or squats – sumo (with wide setting of the legs).

Push ups

Push-ups are an exercise for the upper body. Anytime and anywhere you can do push-ups and work out muscles chest, shoulders, triceps and back. Watch your breath and lower yourself to until the chest touches the ground.

For a change: extended arm positioning will be more affect the pectoral muscles while close staging will increase resistance.

If you raise your legs on a chair or wall, change the angle, then work on the upper pectoral muscle, increasing difficulty.

Back push ups

Using a chair, coffee table or even a bed, you always can work on triceps and pectoral muscles with back push ups. This is a great exercise that you you can see a beautiful and embossed muscle in the form of a horseshoe on the back surface of the hand. Remember to keep your head straight so that the spine was in the correct position.

Wall squats

Squatting against the wall is a great way to work on quadriceps and stamina. With your back against the wall, and hands on the sides, go down to create a 90 degree angle between the knees and the wall. You cannot lean on your knees! I personally love Use a timer on your phone for this exercise. Get started with an attempt to complete the “chair” for 60 seconds or until until you can withstand a burning sensation in the muscles.

Lunges

Lunges are one of the best exercises, but the right technique It requires some practice, as well as in any exercise. At people have a tendency to swing when carrying body weight with one feet on the other. When you put your weight on the other foot forward, do not forget that the back and shoulders should be straightened; also to you you need to focus on moving the hips down towards the floor, not forward – this will allow you to perform the repetition in the correct technique.

Strap

Starting from your abdomen, keep your spine straight and keep your weight on your forearms, which at that moment are on the floor and form a right angle in your shoulders. Retract your stomach to increase intensity. The bar is another an exercise for which I recommend using a timer. Try to do it for 90 seconds and just tell me that you cannot do core workouts for your core muscles.

Side bar

The execution concept here is similar to the bar, but the difference is that the upper body should rest on only one arm. Are being worked out oblique muscles of the abdomen and muscles of the cortex.

“Superman”

The following expression is suitable for this exercise: “As you hear – and spelled. “It will work on your pens and bottom backs. Lie on your stomach, then stretch forward and raise your hands, legs and head off the floor, as if you are trying to take off, hold in this position for a few seconds and lower yourself.

Twisting legs

I like to combine twisting and lifting legs for work above the upper and lower abdominal muscles. Lie on back, heels right on the floor, raise your knees to your chest and do twisting by straining your abs when knees and chest cell touch each other. Then return to the original position.

Burpy

Burpee is a multi-muscular movement combining a jump with push ups. This is a great option for working out several groups. the muscles. The main thing to pay attention to is the lower back; avoid as much bending as possible in the spine when you crouch and then jump out.

Circular training

If you have been training for some time and think that self-weight exercises will not provide you with the desired effect in muscle gain, then you can increase the intensity of your home workouts, doing workouts in a circle. So you will work on muscle and stamina, add an aerobic element and really increase the difficulty of your workouts.

Circular training constantly keeps you in good shape, heart rate and pulse are accelerated, while one muscle group resting, the other works hard. You will be amazed at how much You can get physical results in a shorter time, using this method.

When planning a roundabout, it’s important to turn off certain muscle groups to give them alternate rest. So, if you start with push ups, then go on squats and exercises for the press.

Conclusion

So now you have my favorite homework exercises muscle building exercises without additional equipment. They can help you get in shape and lose weight at the same time. increasing overall health and strength. No gym? No problem!

Home Workout Programs

3-day weight training program

Are you a beginner or want to take a break from hard strength training? This three-day training program contains all the basic exercises and will give you a powerful start for strength training at home.

general information

the main objective	Muscle development of the whole body
Type of training	Split
Training level	Elementary
Program duration	4 weeks
The number of training days per week	3
Training duration	fifteen -30 minutes
Inventory Required	Body weight (without equipment)
The target audience	Men and women

Training Description

Whatever you do: bodybuilding, powerlifting, crossfit or playing sports, the end goal is the same – perfect your body.

Therefore, it makes sense to make efforts to learn correctly use your body, right? Truth.

To do this, you should include exercises with your own weight in your the program.

These exercises may be vital for developing physical fitness, improving body functionality, or increase stamina on the court or field.

The proposed program is a 3-day split, training all the main functions of the body so that you have what show both externally and in practice.

Day 1: Upper Body

Exercises	The approaches	Repetitions
1. Pullups	3	To failure
2. Pull-ups on a low bar from a lying down lying	3	10-12
3. Triceps push ups	3	To failure
4. Leg push-ups	3	fifteen

Day 2: Bottom of the body

Exercises	The approaches	Repetitions
1. Jump Squats	3	30 sec
2. Walking lunges	3	20 per leg
3. Lifting socks with body weight	3	To failure

Day 3: Muscles of the cortex

Exercises	The approaches	Repetitions
1. Full situps	3	fifteen
2. Raising the legs while lying	3	15
3. Oblique crunches	3	20
4. Bike	3	30 sec
5. The bar	3	To failure

Frequently asked Questions

How to pause between sets?

Whatever you want, but I recommend no more than 1 minute.

How can I combine these complexes with my training program?

You can perform them after a regular workout or as independent training program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Of course. If you wish, you can do at least three days in a row, then take a day of rest, and train another three days in a row.

How long should I follow this program?

Until you feel that you’ve squeezed out of this training everything that can. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

I am strong, and I do not have enough body weight to achieve failure. What to do?

Weighting vests will perfectly cope with the role of additional weights, without burdening you with extra shells. Wear a vest for performing exercises that require weights. As alternatives can hang on a chain neck.

Is it possible to complicate exercises somehow?

If you need a vest or chain for extra weight, can do a drop set. Do the weighting exercise until failure, then remove the burden and continue.

Instead of completing all the approaches, you can immediately turn training in a circular. Do all exercises in turn without recreation. This is one circle. Repeat this three times. Rest between circles 1 minute.

I am too weak to use body weight. Can i replace exercise simulators?

This contradicts the essence of the program. If necessary, even with the most the insurer or partner will help you with difficult exercises training. Do not use weight training equipment instead.

Three sets of bodyweight exercises that you can perform anywhere

Given the severity of modern life, whoever wants to to hang on themselves and dumbbells with pancakes? Instead of this use these training complexes to build muscle with using your own body weight.

Want to work out well, but you don’t have access to sports equipment? Do not despair. Using your body mass, you you can do it anytime, anywhere and enjoy process.

Speaking of body weight training, many people mean cardio training. Undoubtedly body weight exercises go well with this area of ​​fitness, but they effective for the development of strength of the upper and lower parts of the body. Necessary just show a little resourcefulness in the selection of exercises.

Since it is not possible to sufficiently load the muscles with body weight, you need to find another way to injure them in order to develop strength. We offer you three sets of exercises that do not require anything but body weight and horizontal bar or doorway.

Complex 1: Exercising the lower body and buttocks

For active stimulation of the muscles of the lower body through training with own mass you need to choose multiple exercises with plyometric elements. Plyometric exercises will help build muscle strength and explosive power. Combining this method with with repeated training, you can easily build lean muscle mass.

After a short warm-up, complete the whole complex alone times, resting only at the indicated time. At the end of the circle rest for 3 minutes and repeat again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 times per leg
2.At седания уwalls 1 approach, 20-30 sec. (Rest 60 sec.)
3.Приседания сjumping out 1 set, 20 times
4.Степ-ап с подъемомknee 1 set, 20 times (on each leg)
5.Приседания уwalls 1 approach, 20-30 sec. (Rest 60 sec.)
6.Приседания-сумо сweight 1 approach, 30 times (perform without kettlebell)
7.Выпады с весомbody 1 set, 10 times (on each leg)
8.Ягодичныйbridge 1 set, fifty times

The advantage of lower body workouts is that they also have a positive effect on the heart. You can rest assured that this complex your heart will beat wildly! However follow this a selection of exercises only when you want to maximize the load the muscles.

Complex 2: Upper Body Strength Development

Working out your upper body with your own weight will help you two best basic exercises of all time: push-ups and pull-ups. As soon as you find a horizontal bar or something for which you can grab it, you will cope with this complex in two ways.

Perform exercises in the following mode, resting for 30-60 sec between sets. Reduce the total number of repetitions by pyramid principle until you get to the last stage fatigue.

Upper Body Strength Development
1. Push-ups 3 sets, 15-20 times (30-60 seconds of rest between sets)
2. Pullups 3 sets, 15-20 times (30-60 seconds of rest between sets)
3. Rhombus push-ups 3 sets, 15 times (30-60 seconds of rest between sets)
4. Pull-ups on a low bar from a lying lying 3 sets, 15 times (30-60 seconds of rest between sets)
5. Push ups 3 sets, 10 times (30-60 seconds of rest between sets)
6. Pullups 3 sets, 10 times (30-60 seconds of rest between sets)
7. Cotton push ups 3 sets, 5 times (30-60 sec. Of rest between sets)
8. Wide grip pull-ups 3 sets, 5 times (30-60 sec. Of rest between sets)

Push-ups and pull-ups by themselves involve all groups muscles of the upper body: chest, back, shoulders, biceps and triceps.

Complex 3: Fat Burning Cardio Training

You can do this workout even in short supply time. Exercises with body weight are ideal for increasing calorie consumption during training and for many hours after it. Always start this workout with a light workout.

Try to complete 100 repetitions of each exercise. Приstop and rest, then again return to the exercise, remembering to follow the correct technique fulfillment. When done, cool down for 5-10 minutes and do stretching. Change your rest time or number of repetitions by discretion.

Fatty Cardio Training
1. Burpy 1 set, 100 times
2. Climber 1 set, 100 times
3. Jumping Jackie 1 set, 100 times
4. Bike 1 set, 100 times
5. Jumping “scissors” 1 set, 100 times

Additional benefits of training with body weight

You can always drop in on some cardio simulator and to do interval training. However body weight training are more dynamic and forced to change position for every new exercise. So you improve your balance and dexterity and also develop a functional strength that comes in handy to you both in the gym and outside it.

Moreover, exercises with body weight are very exciting. Most people quickly get bored of the same type of cardio training, but many exercise options with body weight will make you work not only with muscles, but also with the head.

A set of exercises with body weight for weight gain

Is it possible to build muscle with one exercise with your own weight? Yes, provided sufficient intensity. This complex make you sweat no matter how experienced an athlete you are.

general information

the main objective	General tone
Type of training	Whole body
Training level	Elementary
The number of training days per week	3
Equipment required	Body weight
The target audience	Men and women

Training Description

Will you be able to develop muscle through exercise with weight body? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it suits only for the first time.

In the future, you will have to find a way to complicate it. On the site muscleandstrength.com offers a ton of exercise variations with own weight. Try them and improve your a program when this complex becomes too easy for you.

You can perform this complex up to three times a week. Have a rest between workouts at least one day. If you have too much muscle sore or you need more time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-fifty repetitions in one approach depending from exercise. When it starts to work out for you, complicate exercise.

For example, when you can push up fifty times per set, go to push-ups on one arm (alternately) or push-ups with cotton. Squatting with body weight is too easy for you, add bounce squats or box jumps.

Recreation. Rest no longer than you need to catch my breath. As soon as you can answer the question, which today is the day, go to the next exercise.

After completing the whole circle, rest for 2-5 minutes. and drink some water.

A set of exercises with body weight
One circle – repeat three times
Exercises	The approaches	Repetitions
Push ups	1	fifty
Pull-ups on a low bar	1	fifty
The worm	1	25
Bounce Squat	1	fifty
Strap	1	120 sec
Burpy	1	50
Chest Dips	1	50
Pull-ups	1	50
Bulgarian split squats	1	25 on each leg