How to Build Muscle Mass Fast at Home

How to Build Muscle Mass Fast at Home

Not everyone likes going to the gym, but many people still want to be able to build muscle. There are a number of exercises for building muscle at home that you can consider if the gym is not an option for you. These exercises are easy to complete and do not require any of the equipment you would find at the gym.

Build Muscle Mass Fast at Home by Walking Or Running

Going walking or running is a great way to build muscle and you do not need to have a treadmill. It is recommended that you start with walking or jogging for 15 to 30 minutes. You can then increase the amount of time you spend walking or running by 5 minutes each week. You should also look at interval walking where you walk for a number of minutes then run for a number of minutes.

Build Muscle Mass Fast at Home by Doing Squats

body building exercise at home without equipmentSquats are one of the best exercises for building muscle at home because you do not need a lot of space to complete them. To complete a basic squat you should stand with your feet shoulder-width apart and put your arms straight ahead of you. Bending your knees you will push your hips back.

It is important that you continue looking forward ad that your chest is up and your back flat. Your shoulders need to remain in their neutral position throughout the movement. You need to squat as low as you can then return to the starting position by driving through the heels. Your weight should stay on your heels throughout the movement unless you are completing some more complicated squats such as a jumping squat.

Build Muscle Mass Fast at Home by Push-Ups

Push-ups are a great muscle builder, particularly in the upper body. The exercise will work your core as well as the shoulders, chest and triceps. It is important that when you complete a push-up that you keep your back straight and that your elbows are close to your sides as this protects your shoulders.

If you are unable to complete push-ups then you can modify them by completing the same movement with your knees slightly bent. You can also use the same technique but lean against the wall instead of the floor. The same muscles will be worked, but it can be easier to complete.

Do Tricep Dips to Build Mass Muscle at Home

If you want to build the muscles in your arms then you should consider tricep dips. You will not need a machine or weights to complete this as you will be using your body as the weight. You need to sit on the edge of a solid seat and place your hands on the edge with the knuckles facing forward.

You will need to keep your hands on the seat and move your body forward and off the seat. Your legs should be bent at a 90-degree angle with the feet pointed ahead of you. You can then lower your body toward the floor keeping the weight in the heel of the hand. Doing 10 repetitions of this exercise is best to start with and you can slowly increase the number.