5 at-home workouts you can use
Not everybody has time to go to the gym regularly. Most of us are already preoccupied with work, and do not have the capacity to go out of our way and do some lifts at the gym. In some areas, there are no local gyms to train in, and some just find gym memberships too expensive. Since having a gym at home is also expensive, and not to mention that it takes too much space, some of us are left with no choice than to do cardio just to maintain fitness despite having the motivation to build muscle.
A long-standing opinion is that bodybuilding is just for the privileged few who can afford to spend hours at the gym to train. However, the gym is not the only place for you to build muscle. Even without gym equipment, you can still train and build muscles at home.
Here are 5 muscle-building workouts that you can do at home:
- Bicep curls
You can tone your arms by simply doing bicep curls at home. The idea is to apply a progressive overload in your muscles to stimulate growth. Instead of using dumbbells, use water bottles as weights. You can progressively increase the tension by adding more water to the bottles. If you can shell out money for a decent set of weights, that would be good. Weights are relatively cheap, and even cheaper if you buy used weights. Bicep curls are not workouts per se, but you can perform these any time of the day, even when you don’t intend on doing a workouts.
- Ab workout
Do an ab-wheel rollout and superman hold. Do a minimum of 3 sets of 10 reps. A max of 30 seconds for superman hold, and 60 seconds in-between supersets. After doing the ab-wheel and superman hold sets, do a renegade row with a minimum of 3 sets, 10 reps with a two-minute rest. Lastly, do a plank with 3 sets and 60-sec holds. 2 minutes rest. This workout stimulates the same group of muscles you work on when using ab machines on the gym.
- Upper Body Workout
Start by doing 10 pushups, gradually reducing your reps each set. Do all the way until 1. Rest 1 minute – do 3 sets with a minute of rest in between. After doing pushups, do 3 sets of 60-second planks with 60 secs of rest. After planks, do body-weight squats and dumbbell curls – 3 sets of failure. Lastly, do dips by using a chair, and pullups using a doorframe for 5 sets, 10 reps each. 1 minute of rest between supersets.
- Lower Body workout
Do an advanced body weight squat by performing a full squat then come just a fourth of the way up, then drop back to full depth then back up. Do 5 sets of failure with 2 minutes of rest in-between. After squats, do a walking lunge with a lying glute bridge. Do 5 sets of 20 reps each, 2 minutes rest in-between.
- Back workout
Do pushups and prone back extensions. Do 3 sets of 15 reps each. 2 minutes rest in-between. After pushups, do an advanced prone by lying face-down on the ground like in a push-up position, use your arms to push yourself up, but press your lower body from the waist down, to the ground. Do 3 sets of 30 seconds prone, 2 minutes of rest in between. Lastly, do a staggered Romanian deadlift of 5 sets, with 5 reps per side with a minute of rest in-between.
Going to the gym is not an absolute prerequisite to building muscle. The basics of muscle-building only involve two things – progressive overload and proper nutrition. Make sure that you progressively increase the tension in your muscles. There’s no point in lifting a 3-lb dumbbell if you can deadlift a 405. Make sure that your muscles get enough nutrition to help you increase your strength and stamina, as well as recovery after workouts. Eat right – eat the right amount of calories and protein to feed your muscles. Also, it would help if you would take a vasodilator to boost your muscle mass recovery and strength. The best muscle-building supplement for strength and recovery is NitroGenix 365. If you’re serious about bodybuilding but can’t get to a gym, do these exercises, eat right and take NitroGenix 365. It kind of rhymes, doesn’t it?