Build lean muscle mass without going GYM | How build muscle without weights

Whenever we talk or hear about muscle mass or strength our mind automatically starts roaming around gym, but does it really true that building muscle mass and strength can merely happen in gym or nowhere else. No this is completely false or base less, even you can develop muscle mass and strength without gym, yes at your own palace, like home or somewhere other than gym and it does not require any kind of gym weight, including dumbbells, barbell road. It only requires your body-weight that's it.

There are lots of celebrity and athletes who use bodyweight workouts to stay fit and toned instead of weightlifting, including:

Jamie Foxx
Zendaya
Jason Statham
Russell Westbrook
Charlie Hunnam

So, it's a big yes that you can build muscle mass and strength with body-weight exercise.

Here are some key point which you have to keep in your mind while doing workout, that you must feel the every single rep, try to make mind-muscle connection, your every last rep should be your failure one, take less time for rest in between set and every exercise should contain 5-6 sets.

The best part of home-workout is that you don't have to purchase expensive gym or fitness club membership and also not worry about buying expensive gym clothes.

Here are some other point which also important in order to gain mass and strength, include high protein diet, calories surplus, track your macros and stay hydrated.

Here are some scientific based evidence that showed, 'you can build strength and muscle mass without going gym'.

A study of 2015 has been conducted on 15 girls with the mean age of 22years, who do not practice sports professionally and at the last of study researchers has been found that body-weight exercise does significantly increase the strength and body mass.

Here are some best home-workout exercise for you:

1. Running

Running is one of the best exercise to build lean muscle mass and fat loss. it is a kind of exercise which does not require any special equipment it just pair of shoes and some open space where you can run hustle free and inhale fresh air.

In starting you may get exhaust just running few miles but over the time of consistency you can easily run more kilometers.

Running is one of the best exercise in term of burn calories an average person can burn up to 80-140 calories per mile. Calories burn may vary according to your weight.

A study of 2107, shown that 11% increase in the muscle fiber area of participant's quadriceps after 10 weeks of HIIT (High Intensity Interval Training) involving 4 sets of running.

2. Push Up

Push up is one of the common calisthenics and basic exercise, which is the foundation of many exercises and it is very effective in term of build muscle mass and strength. It is also a very common form of punishment used in sports school and military.

Push up mainly targets Forearms, Deltoid, Pectoral, Triceps, Biceps, Joint and tendons.

A study of 2018, has showed that plyometric push up are more effective compared to normal push up in increasing muscular strength and muscular endurance.

Plyometric push up are slightly differ from normal push up in which you have to push up off your body with enough force to lift your hands off the ground.

How to perform: Get into a plank position, place your both palms on the mat, palm should be placed directly under the shoulder, keep your back straight, core tight, and don't put tension on neck. now gently bend your both elbows to go down and slowly lower your body to the floor. Try to touch the floor by your chest and then push your body in upward direction. try to create more tension on biceps for more better results.

3. Pull-ups

Pull-up is a upper body exercise, which is not every one's cup of tea, if you are beginner than may be you need to take help from your partner or you can use rubber bands or tube to get support.

Pull-ups are also used a component of fitness test by some of organizations.

Pull-ups mainly targets Bicpes, Forearms, Trapezius, Latissimus dorsi, Deltoid, Teres major, Teres minor, Rector spinae, Rhomboid, Infraspinatus muscle

How to perform: Get ready for pull up guys! stand directly under the pull up bar now place your both of palms on the bar palms should be facing away from your body and distance between your hand is equal to your shoulder's width. now start lift your feet up from the floor and try to engage your abdominal muscle by pulling your belly button toward your back, pull your shoulder back and down. now engage your back and arm's muscles, bend your elbows and raise your body toward the bar until your chin is over the bar. do not swing your body. make sure your shoulder blades remains the same throughout the exercise and then extend your both elbows and let your body come down.

4. Crunches

Crunches is the exercise which helps to strength your core or abdominal muscles. your core should be strong enough because core helps to stabilize your body when you lift heavy weight, move or perform some heavy exercise for instance Deadlift, heavy squats.

Crunches mainly targets Rectus abdominis, Internal obliques, External obliques, Transversus abdominis, Hip flexors

How to perform: For crunches lie down on floor on your back, place your feet on the floor, hip width apart. Start contracting your abdominal muscles and inhale. And lift your upper body along with Exhale. Remember one thing do not stress your head and neck keep it relax. And at last inhale and return to the starting position

5. Squats

Squat is a lower body exercise and categorized as a compound exercise. Most people overlooked their lower part and keep train their upper body which result in unbalanced body physique.

Squat mainly targets Glutes maximus, Glutes minimus, Glutes medius, Quadriceps, Hamstrings, Adductor, Hip flexors, Calves.

A study of 2013, 94 boys were participated in this study and they completed body mass-based squat exercise training for 8 weeks and after the completion of 8wks they found, decreased percent body fat, increased lean body mass, muscle thickness and strength of knee extensors.

How to perform: For squats, stand straight legs shoulder-width apart, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open now sit into a squat position while still keeping your heels and toes on the bottom, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. should press into your heels not into your toes and straighten legs to return to a standing position.

6. Running

In beginning you may get exhaust just running few miles but over the time of consistency you can easily run more kilometers.

Running is one of the best exercise in term of burn calories an average person can burn up to 80-140 calories per mile. Calories burn may vary according to your weight.

A study of 2107, shown that 11% increase in the muscle fiber area of participant's quadriceps after 10 weeks of HIIT (High Intensity Interval Training) involving 4 sets of running.

Some tips other than doing body-weight exercise to grow muscles fast at home

1. Be Consistent: Consistent is the key of success, if you are consistent and honest towards you workout then it is hundred percent sure will build a great physique.

Body building takes time for sure, you can easily invest your 6-12 months to gain strength and muscle mass but it will all worth for you. months can be vary depends on your workout duration, how many days you train in a week, diet and rest.

2. Challenge your self: If you are getting bore by doing same exercise for prolong time then you can made it bit harder for instance you can add some weight while doing push-up, pull-ups or you can change width of your stance while doing squat like, sumo squat, etc.

3. Proper rest: Taking proper rest is very important because after exercise muscle or muscle group get fatigue which require one or two days to repair and heal.

4. Clean diet: Here what i mean to eat clean is that, no junk or fast food because it may restrict your performance and limit your development. so, you have to eat green veges, fruits, whole grain, egg, meat to boost up your performance.

5. Eat adequate protein: Protein is the building block of muscles and very important for your overall muscle development. it helps in repair and rebuild muscle.

fitROSKY : BeFIT