Home / How to quickly gain muscle mass at home

How to quickly gain muscle mass at home

A desire to have a beautiful relief body is not enough. To achieve significant results, the exceptional persistence and clearly set a goal, patience and determination, knowledge, and prevent typical errors. Novice athletes quite often focus only on cardio, weight loads or dietary nutrition. Such a unilateral approach will not bring the desired effect. You need to work in all directions.

If the amplified load and time training in the gym do not bring the desired effect, that is direct evidence that the chosen method for constructing inflated athletic body ineffective. To correct the situation allows given tips and advice on how to pump up muscles in a short period of time without visiting the gym.

Three simple steps to obtain relief muscle home

Getting to training, athletes don't simply want to become more, but to give your muscles a clear manifestation. Look better and more attractive is the main reason why people go to the gym. This is due to the priority of finding the most effective way to give muscle relief.

Many beginners are trying to search for supplements, exercise programs, diet and other means that allow you to achieve the coveted relief. However, not being professional bodybuilders, you can try a variety of ways, but did not find one that will actually work. And not to waste precious time, get acquainted with three simple but truly effective methods and secrets of how to pump the terrain.

Три простых шага для получения рельефной мускулатуры дома

Power equipment does not guarantee success

Lifting weights, classes at the gym, regular visits to the fitness center are not priority areas in muscle gain. Relief body can be constructed without the use of specialized power equipment, exercising not in the gym and at home.

What do I need to do?! You need to come to grips with aerobics, to borrow for his training exercises from rhythmic gymnastics, not to forget the importance of good nutrition within the recommended diet. If you strictly follow these recommendations, then a perfect result is guaranteed.

Three efficient step on the path to building a raised body

The first step

Exercises with its own weight

Выполнение упражнений с собственным весом

If possible, go to the gym for whatever reason, this training will replace the work on the sports specialized equipment

Pushups, pullups, squats, bends, lifts and lunges of the torso — the most available to perform at home exercises. To increase your muscle mass, do rhythmic exercises three to five times a week.

Tip: be Sure to arrange the rest between workouts. Increasing the intensity of the daily loads, the probability of burning fat. Together with the burning of the fat and excess calories to build muscle, you need to keep the intensity of the performed rhythmic gymnastics.

Step two

Cardio, aerobics

Кардионагрузки, аэробика

To get rid of excess fat quickly and easily allow aerobics.

The recommended training intensity is up to five times in seven days. To begin it is best to engage in for thirty minutes. You can try fast walking or the bike. If there is a need to continually reduce fat, increase the intensity.

Important to know: exercise at low intensity allows you to get rid of fat calories, and high, which include sprinting and Jogging, calories. The knowledge of these nuances when performing cardio allows you to maintain a high level of metabolism over a longer period of time.

id="i-8">Step three

Proper nutrition

Правильное питание

Eat five or six times a day for many might seem quite strange. However, those wishing to gain muscle definition, should we stick to this schedule. The number of servings eaten is much more important than the contents.

General guidelines:

  • frequent meals in small portions allows you to speed up the metabolism and reduce the feeling of hunger;
  • before and after each workout you need to eat proteins with carbohydrates;
  • make portions, including foods with healthy fats, complex carbohydrates, proteins.


  1. Eating should products, in which there are no extraneous additives, ingredients such as fat, sugar, salt, can lead to the violation of an overall healthy eating plan.
  1. To increase muscle results in increased activity not only during exercise, but active lifestyle during the day.
  1. To maintain weight in the normal form avoiding problems with excess weight, allows the use of fewer calories than needed. The main thing — do not overdo it. Excessive reduction of food nutrition can lead to muscle loss.

Four secret quick inflating of muscles without visiting the gym

Relief body is an achievable goal, but the path to it is rather complicated and requires incredible willpower. You need to adhere to strict discipline and to remember that to achieve something only through a certain period of time. However, there are ways that allow you to speed up the process. For anyone who wants to achieve quick results, it is recommended to resort to the four "secret" exercises that are simple and easy to implement, and the effect is stunning.



The availability of any of the many types of pushups to complete at home allows you to use in training all muscle groups.

Doing push-UPS daily, as many times as allows their own training. Do not stop in the classic version. You can do push-UPS on fingers, on one hand, change the hand position width.

Regardless of what push-UPS are performed, they burn fat and build muscle.

Jumping rope

Прыжки со скакалкой

The most important thing to get some relief is to fat burning. It is best with this task will allow you to handle jumping with a normal rope. They do not require a large space, but allow you to get a high load.

Most effective workout double-jumping, turning into a slow running back with a light step. Number of approaches has limitations.



A great exercise for developing back and bicep strength, especially such variations, like chin-ups and pull-ups. They allow you to work out your back muscles, but slightly differently. The first is performed in such a way that the elbows go down and back, that is stretches the muscles of the shoulder. The second callback is either with the involvement of a cast of the shoulder.

Best results will be achieved pullups with different grips.

The bike in the air

Велосипед в воздухе

Simulation of the movement as riding a bike is performed lying on your back with your feet raised and bent at a right angle at the knees. The hands are behind the head, calves parallel to the floor.

Lifting your shoulders and head, the legs of the bike, touching the left knees, right elbow, twisting side muscles to take the initial position.

No need to chase number. The main thing is to focus on the right performing exercises that mimic riding a Bicycle. The exercise is repeated several times in a row without a break.

The best strategy to get some relief

There is no opportunity to spend much time in the gym and do on the equipment, and the desire to gain muscular body great? Notyou need to give up. To give your muscles a cherished relief without equipment and, most importantly, much faster than long hours of workouts in the fitness center.

Muscle every person, but most of them are hidden due to the presence of fat. Therefore, to build a relief is only necessary in conjunction with getting rid of fat.

Make it allows focus on two fundamental points:

  • dietary nutrition;
  • the correct choice of exercises.

The perfect strategy to accentuate the musculature

Идеальная стратегия для накачивания мускулатуры

Pay attention to strength training

They do not require a large number of exercises. It is better to choose a few of the most progressive training, increasing the weight each week.

Don't neglect proper nutrition

Не пренебрегайте правильным питаниемEven the best cardio workout will not help to get rid of fat if the food is of poor quality. Without diet all workouts, loads, and other efforts will be absolutely futile. In other words, it takes force and time do not yield results.

In order not to experience hunger, to include in the menu of complex carbohydrates, maintain a set plan for regular supply. To support muscle glycogen allows the use of two performed for each set of five grams of carbohydrates.

Do strength training

A particularly important point for those who adhere to a strict diet. Strength exercises allow you to not just build but also to maintain muscle tone, requiring no special effort.

It is sufficient to perform simple upgrades from two to four times a week. If this is the first experience for the novice athlete, you can choose a basic program on strength training and master it.

Run twice a week

Бегайте дважды в неделю

Running does not take much time, it fits easily into the schedule of even the busy people. Beginners who have never engaged in any activity, you should start Jogging at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.

The amount of cardio depends on genetic predisposition. Some people load for fat loss are low or not needed, others, on the contrary, have to exert maximum effort. Regardless of this, it obtained when running the workload allows in a short time to throw off the "extra fat".

Never forget three simple truths

  1. to build muscle you need strength training;
  2. to burn fat you want to run;
  3. for a beautiful relief should adhere to a quality diet.

These simple guidelines will allow anyone who is trying to have a ripped and toned body, just a few weeks to make progress. Most importantly, carefully monitor their diet and exercise. Engaged run, press download, complete the deadlift, follow a diet, and in the near future demonstrate to others the exceptional relief of your body.