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7 Exercises To Build And Gain Muscle Mass at Home

7 Exercises To Build And Gain Muscle Mass at Home

To begin and progressively build up to 60 seconds, perform each of these exercises for 30 seconds at a time by adding five to 10 second increments as your metabolic conditioning improves.
Hold your heart rate up and your rest time at 30 seconds or less between exercises.

Finally, switch between sets of "non-competitive" moves, i.e. switch between the upper body and lower body or front and back movements that work.

1. Ground Zero Jump
For Fat Loss, the 8 most powerful No Equipment Moves
How To:

Stand with your feet hip-width apart, toes pointing forward, knees slightly bent.

Hinge back at your hips with a flat back and reach your arms behind you.

Explosively push your hips forward and jump up just a little (this isn’t a full squat jump).

Land with knees slightly bent, and repeat.

2. Predator Jack

For Fat Loss, the 8 most powerful No Equipment Moves
How To:

Stand with your feet together and hold both arms straight in front of you, palms together.
Jump your feet apart, push your hips back, bend your knees and lower into a squat while pulling your arms apart and squeezing your shoulder blades together.

Shift your weight over your right leg, and then your left leg, then right and left again before returning back to centre and standing back up.

Gradually increase your speed and range of motion throughout the set.

5 Exercises to Build Muscle at Home Without Gym Tools

When you play sports at home without equipment, it's hard to miss the push-ups. This bodyweight exercise is essential for building your pecs and offers many possibilities. Among them, do you know the pumps installed? This involves performing a push-up, resting your chest on the floor while briefly raising your hands, and pushing with your arms to return to the starting position. Placing your torso on the floor will increase the intensity and the feeling of stretching.


Main muscles used: triceps.

The dips exercise, known worldwide for strengthening the triceps, is endlessly available. To do it at home, this weight training movement requires you to have 1 or 2 chairs.

For beginners, place your hands flat on the edge of a chair and your feet on the floor, then flex and straighten your arms.

For the more experienced, the feet can also be placed on the edge of a second chair (legs stretched out).

Finally, for the experts, you can do dips between two chairs, feet in the air. Here you will support your entire body weight.

6-Wall Squat: 

Wall Squat

William Oswald, DPT, a physical therapist and clinical instructor of rehabilitation medicine at NYU Langone Health, mentioned in an interview with WebMD that strong muscles will support and strengthen your joints. He adds that strengthening the lower body can take some pressure off the hip and knee joints.

7. Bridge Hip Lift (20 reps)

Reverse Lunge on Swiss Ball

How to do it: 

⚫ Lie on your back with your arms along your sides, knees bent, and soles of your feet on a Swiss ball.
⚫ Press into the ball as you engage your glutes and lift your hips until they form a line between your knees and shoulders.
⚫ With control, lower your hips until they hover above the ground.
⚫ That’s one rep.
⚫ For an extra challenge, perform this move with one leg raised.