The best home workout program for men. How to quickly pump up at home Training at home without iron

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Training at home has a number of disadvantages, such as, for example, the absence of a trainer nearby who can help monitor the process with advice, lack of space and lack of motivation. However, recently more and more athletes are choosing to train at home. Why?

And all because exercises at home for men, as well as for women, allow you to work out all muscle groups with no less efficiency than training done in the gym, but at the same time require less time and money.

The sports goods market now provides a huge selection of equipment for home training, and there is more free time due to the disappearance of the need to spend it on the way to the gym.

The main rule for successful training at home is to find a suitable training program.

Exercises to do at home:

Squats.

Everyone is interested in the question - how to pump up at home without iron? The answer is simple - squat. Squats involve large muscle groups such as the muscles of the thighs and buttocks, and their work provides a significant expenditure of calories, which is important if you want to lose weight. They provide mobility hip joints, and the knees - stability.

Squats can be of several types. In addition to the usual ones, there are goblet ones - you need to hold a small weight on your bent arms; squats on one leg - develop not only strength indicators, but also balance and flexibility; squats "sumo" - during the squat, a wide setting of the legs is used.

Squats require a stable back position, so a decent load is placed on the core muscles, helping to strengthen them. Squats not only stimulate the growth of strength indicators, but also carry out the prevention of varicose veins.

This type of exercise has so many different variations that just from them alone you can create a full-fledged workout at home.

An evenly distributed load between the pectoral muscles, deltoids and triceps is achieved using regular push-ups. The load, which mainly affects the pectoral muscles or triceps, is achieved by changing the width of the arms.

An analogue of a standing dumbbell or barbell press is vertical push-ups. There are also reverse triceps push-ups (you need to be in a position with your back to the support) and push-ups on parallel bars or a horizontal bar, with your arms placed wide.

Despite the fact that push-up exercises force almost all muscle groups to work, the emphasis is still placed on the upper body. If you combine push-ups with pull-ups, you can easily get the necessary set of exercises for the harmonious development of the upper body.

Unlike push-ups, pull-ups are an order of magnitude more difficult, mainly due to the fact that the weight is a larger percentage of body weight.

Pull-ups work the muscle groups of the chest, deltoids, triceps and biceps. Different widths and types of grip (forward and reverse, neutral and parallel, narrow, wide and medium) form different types loads, focusing on a specific muscle group.

An exercise to maintain a stable body position in a lying position, that is, a plank, can be either lateral or straight, and is the main exercise for core training.

The main function of the core muscles is stabilization; the health of the spine and the safety of almost all strength exercises depend on their condition.

Even a short time, carried out in the bar, will allow you to feel the work of the muscle groups of the back, shoulders, abdominals, hips and buttocks. At home, it is recommended to perform the plank without using various weight-bearing devices.

This exercise is an important element in the complex of home workouts. The bridge allows you to stretch and strengthen the muscles of the back, buttocks and arms, and is also an excellent prevention various diseases associated with the spine.

Regularly performing this exercise will allow the muscles to be elastic and the spine to be mobile and flexible. It is believed that regular performance of this element of training helps to expand the chest and increase lung capacity.

The bridge exercise can be performed in several ways: lying on the floor, standing with support on a wall, standing without support, or from a vertical handstand.

The main rule that must always be strictly adhered to is to do a bridge with pre-warmed muscles.

Burpees are considered one of the coolest exercises in CrossFit. It can be performed both with and without weights.

The entire exercise consists of sequentially performing the following actions: you need to sit down, resting your hands on the floor so that your legs touch your chest. Then, throwing our legs back, we perform a lying position and return to the starting position. Afterwards, we try to jump up as much as possible and return to the starting position again.

This exercise involves all muscle groups and joints. The maximum load is placed on the muscles of the upper shoulder girdle, that is, the deltoid, trapezius and triceps, as well as the muscle groups of the abdominals, thighs, gluteal and calf muscles.

Burpee not only increases the body's endurance, but also burns excess fat reserves very effectively. According to research, burpees also increase your metabolic rate, which is important in the fight against calories.

Kettlebell swings

Exercises with this apparatus are an extremely effective tool for creating a toned athletic figure. Kettlebell swings provide intense training to the obliques, abdominal muscles, back muscles, and hip flexors.

Training with kettlebells helps synchronize the work of the whole body, because when the center of gravity of the projectile is outside the handle, the athlete needs to coordinate all his actions with biomechanics and thus the athlete, activating various muscle groups, forces the body to work as a single whole.

Among other things, exercises with kettlebells very effectively increase strength and anaerobic endurance, burn calories, and develop core strength.

How to pump up at home: program from StyleFitness.

Monday:

You can perform pull-ups with a wide grip, both behind the head and to the chest, or even combine them. The grip width should be such that the forearms at their highest point are parallel to each other, in other words, perpendicular to the floor.

It is very important to keep your shoulder blades together and straight position head so as not to hunch at the top. We perform 3 approaches to the maximum, without weight, rest time between approaches is 3 minutes.

Squats

Place your feet shoulder-width apart or narrower. The tilt of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during a squat should be parallel to the floor or even lower. It is recommended to do squats with light weight dumbbells.

We perform 25 repetitions of 8 approaches, increasing the repetitions by 2 more times every week.

When performing push-ups, try to keep your legs and back straight so that they form a straight line. With your arms spread wide apart and your elbows spread out as far as possible, the chest muscles work best. That's why on shoulder joints The maximum load also drops. Please use caution.

Push-ups with a wide grip should be performed 20 times for 5 approaches, and every week the number of repetitions should be increased by 2 times.

This exercise should be performed for the maximum number of repetitions in 5 minutes.

Lie on your back and with your knees bent, place your feet approximately 20 cm from your hips. Your feet should be shoulder-width apart and your arms slightly bent at the elbow. Using both arms and legs to push, with your abs tense, gently lift your hips up so that your back is arched.

Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets, with no more than 10 seconds of rest time between each set.

Wednesday:

Tabata Push-ups.

We take a position with emphasis on our knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We perform 8 approaches.

Tabata "Squats".

At a fast pace, with arms extended forward and moving the pelvis back, we squat for 20 seconds. We do 8 approaches, rest time – 10 seconds between approaches.

Plank.

The body position should be as for push-ups and with emphasis on the toes. We perform 3 approaches, to the maximum.

Tabata "Burpee".

Performed at a fast pace, 8 approaches lasting 20 seconds, rest time – 10 seconds.

Pull-ups.

We perform 5 sets of 10 repetitions, trying to pull ourselves up to at least 60% of the maximum repetitions every minute.

Friday:

Kettlebell swings.

We perform kettlebell swings (1-24kg), trying to achieve at least 60% of the maximum repetitions. We do 4 approaches with a 2-minute rest interval.

Tabata "Push-ups"

Focusing on the knees, we do push-ups with a large amplitude. We perform 8 approaches of 20 seconds, with a 10-second break.

Tabata "Squats".

Squat at a fast pace for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.

Bridge.

With your arms and legs as straight as possible, perform this exercise 10 times, trying to hold the position for a while.

Tabata "Plank".

We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions at 10 second intervals.

Style Summary

Exercising at home is one of the main components of good physical shape for life. Once they become a habit, they will become an integral part of your life, a good habit that neither lack of time nor financial situation can take away from you.

The home workout program for men is ideal for beginner athletes. With its help, you can prepare the body, set a rhythm for working on yourself, and improve strength and endurance.

Taking care of your body and your own health is important not only for women, but also for men. There is an opinion among guys that without iron and daily strength training in the gym, it will not be possible to give the muscles the desired volume and maintain a toned body. In fact, this is a myth; by training at home from scratch, you can get your figure in order, the main thing is to choose the right effective exercises.

To compose effective complex classes, you need to take into account the capabilities of your body, physiological characteristics, level of physical fitness. Only if the training is individual in nature will you be able to achieve noticeable results in a short time. No less important conditions are motivation and desire, a responsible approach and willingness to work.

When playing sports at home or in the gym, you need to understand that there are a number of important rules that should be followed, because the outcome of the workout and final result your work on yourself. Listening to simple tips, you can avoid injuries and common mistakes:

Determine the purpose of the training. It is important to understand whether you are working out for weight loss or for relief and bulky muscles, because your entire future path depends on this.
Start training without equipment, hone your technique, work with your own weight, and only then start training with dumbbells and barbells.
Always start with light cardio exercise, which will help warm up your muscles and joints and raise your heart rate to 120 beats per minute. before and after training are the most important elements that cannot be neglected.
Be sure to think about your training plan. You need to exercise 3-4 times a week. The duration of the lesson should not exceed 60-90 minutes. Take time to rest; muscles need time to recover.
- the best start to the day. Do exercises, this will allow your body to be more energetic and resilient. Just 10-15 minutes of warm-up in the morning will help prepare the basis for more serious exercise.

When the body adapts to a given rhythm, you can gradually increase the load - start working out with equipment, add weights, the number of repetitions, increase the speed of work. Try to diversify your training, change exercises and alternate them every 10-15 days. If you previously worked out without a horizontal bar, then after a while you should include exercises on the horizontal bar in your program. Of course, the most important thing in working on your body is consistency. You cannot skip training; each lesson must be completed with maximum dedication.

Before you create a weekly exercise program, it is important to understand the basic principles of nutrition. If your weight is normal, and the thickness of the subcutaneous fat layer is minimal, you should work on mass, that is, you first need to build muscle, and then switch to cutting to emphasize the relief. If you realize that you are overweight, then first you need to lose weight. CrossFit, fitness and other types of aerobic exercise will help you with this.

Sports activities will not bring results if you eat improperly. In pursuit of toned body and pumped up muscles, the first thing to do is adjust your diet. Get ready to count calories. At first, you may need a strict diet, then you can just stick to the basic principles.

When gaining weight that you will pump into your muscles, you need to eat in excess of calories. This does not mean that you need to eat sweets or other similar foods. It is necessary to give preference to proteins, because they are the building material for muscles, as well as complex carbohydrates (dura pasta, cereals). Don't forget about vegetables and fruits, they should also be on the menu.

When training at home or in the gym, you need to adhere to the drinking regime. Water is part of every cell in our body; without it, it will not be possible to build beautiful muscles. Every day you need to drink 1.5-2 liters of clean water without gas. Even if you are at the drying stage, you should not reduce the volume of fluid consumed, because this will lead to dehydration and feeling unwell. The point of cutting is to remove fat, define muscles, and not make you lose consciousness.

Training and its features

Men's training must necessarily include basic exercises - pull-ups on the horizontal bar, push-ups, twisting. Mass training can be structured so that each time you train different muscle groups, for example, on Monday you work out on the legs and shoulders, on Wednesday - on the abs and pectoral muscles, Friday - on the back and arms.

Watch the video:

However, circuit classes are no less effective and popular. Their essence is that you need to perform the exercises one after the other with a minimum interval for rest. The occupation is characterized high level intensity. With its help, you can easily burn excess fat and strengthen your cardiovascular system.

It is necessary to perform several exercises one after another, as if in a circle. In this case, each exercise will be aimed at different muscle groups. In one set you can combine movements for the abs, legs and arms. This will allow you to pump all parts of the body harmoniously and simultaneously. In circuit training you can combine the following exercises:

squats;
push ups;
dumbbell row;
bar;
lunges;
raising arms with dumbbells while standing or sitting;
pull-ups.

To increase the load during exercise, you can train with an expander. Elastic tape is inexpensive and is freely available in any sports store. It creates additional resistance necessary for better muscle development. It is necessary to increase the load only when the body is ready for changes.

Home training is an affordable solution for men who are just starting to exercise. Experienced athletes also do not exclude it from their schedule, because only an integrated, comprehensive approach guarantees a high-quality result. Work out with inspiration and in a good mood!

Everyone knows that using weights during training can quickly and effectively increase muscle mass and strength. However, not everyone wants to use them or simply cannot. Why? There are several reasons for this. You may have to work long hours to provide financial stability for your family, so you don't have time to visit. gym and there is no way to equip a gym at home.

But if you often go on business trips, you can even train in a hotel.

The exercises described below will be useful to you because they will help develop muscles and maintain the muscle mass that you have already gained. They can also be used in conjunction with resistance training. If, after suffering an injury, you decide to engage in bodybuilding again, then these exercises will also be very useful for you.

Breast

1. Push-ups with a partner leaning on your back. The more the partner leans, the higher the load will be. An extreme option is for your partner to sit completely on your back.

2. Push-ups with a weight on the back. Take a backpack (preferably one with additional fastening straps on the belt, similar to a tourist backpack), fill it with heavy things, and do push-ups with it.

3. Dips with a weight on your back. Performed similarly to the previous exercise, only on uneven bars.

4. Working with an expander. It is better not to take ready-made expanders from the store, because they will be difficult to adapt to such a load. Select sports stores sell rubber bands - this is the best option.

5. Explosive push-ups - 3-position jumping arms. This is one of the most outstanding exercises for fighters. When you use your arms to jump into three different positions, you need to forcefully contract all your muscles to stabilize your torso. Each approach should be performed at maximum speed. You will have to jump with your arms from three different positions back to the center and this will all count as one repetition. Complete them as quickly as possible. Do 5 sets of 3 reps with a 30 second break between each set. This exercise is ideal for developing explosive strength.

Back

1. Pull-ups

Do you regret that you can't do deadlifts because you don't have a barbell at home? Do pull-ups. The load in this case will be equal to your own weight - so see for yourself how simple this exercise will be for you. If you do more than 10 pull-ups, then it’s time to hang a backpack with a load on your back.

2. Deadlift with a backpack. Everything is as usual: take a backpack with two straps, fill it with heavy things, and pull with it.

3. Belly cravings with a backpack. Take the backpack, lean forward, the backpack hangs in your lowered hands. The back is straight, the spine is arched. Pull the backpack towards your stomach by the straps, and pull with your elbows, as if you have invisible ropes tied to them.

Legs

1. Squats. Another basic exercise that can be easily done at home. As weights, you can use a backpack with a load, or the weight of an assistant behind your back.

2. Squats again, because you can’t do without them.

3. Pistol. With our arms stretched out in front of us, we also extend our right leg and squat on our left. Then we change legs and squat on right leg. To begin with, you can use a support.

We will not analyze all the exercises for the abdominal muscles, since you already know everything yourself and can do it. Let us only note that standard crunches are more than enough for training at home.

Adviсe

No man is an island

If necessary, a person can successfully exercise and maintain good shape even when he is not able to find time to visit the gym. Of course, loads that involve working with free weights are a wonderful way to build muscle mass, but a bodybuilder’s arsenal should always have exercises that can fully replace training on machines. These include exercises that involve only one limb. Any exercise, be it a one-arm pull-up or a one-leg squat, that involves using only one limb can significantly increase the load.

A hundred

The first technique is to perform the exercises in the usual manner until failure. You can do 60, 80, maybe even 100 reps. Complete as many reps as you can. This technique will help you develop endurance. While it won't make your muscles huge, when you return to weight training and lower reps, you'll be surprised to see your muscles grow faster than before.

A few years ago, several professional bodybuilders decided to try a technique they called "The One Hundred." They used lower weights on the apparatus and performed 100 reps on each exercise. As a result, certain physiological changes occurred in the muscles, which made the muscles more “responsive” to subsequent training with heavy weights. So it makes sense to try.

Mentality and breathing

During each exercise, mentally concentrate on the muscle group you are working. Try your best and give it your all. But increase the load gradually. Remember that it is better to strain hard for 5 seconds than to work half-heartedly for 15 seconds. Also, breathe rhythmically and do not hold your breath during the tension phase.

Freeze

Slow motion training is becoming popular again. Try performing the positive phase of the movement in twelve seconds, and the negative phase in six. There is no need to fully straighten the limbs in the joints at the end point of the movement and rest at the lowest point. The transition from the positive phase of movement to the negative should be smooth. How many pull-ups can you do with this style? Perhaps a little, too much intensity.

You don't have enough time to go to the gym, but have a great desire to exercise and keep fit? It doesn't matter, because you can build your muscles without iron, using your own weight as weights.

Cons of home workouts without iron

The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

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Another important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.

If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideally, read special literature, or even watch videos demonstrating the correct execution of exercises.

And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the gym you constantly see those who have already achieved success and strive for the same.

In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training.

Bodyweight exercises at home

Bodyweight exercises may initially act as preparatory exercises for basic exercises with a barbell, but over time they turn more into an aerobic load and into a load that can only maintain the current shape. Muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumping. And in order to launch the “detuning” mechanisms, we need to connect something more serious to our program.

You won't be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.

Nutrient nuances for home workouts

Proper nutrition is what successful training, including home training, is based on. If you decide to take training seriously, you should radically reconsider your diet.

First of all, remove the products from it instant cooking and fast food - if, of course, you were previously into this kind of thing. It is also undesirable to eat fried foods; give preference to boiled or baked ones.

If you are training to lose weight, then it is important to exclude fast carbohydrates from your diet - sweets, baked goods. What you eat should consist of slow carbohydrates (any type of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat less carbohydrates in general is a common mistake, because they are the source of our energy for training.

Your diet should be structured so that you have about 5 meals - but don’t overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. The ideal “snack” before bed would be regular cottage cheese.

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If your goal is to gain weight, then protein foods must be included in every meal. It wouldn’t hurt to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.

Otherwise, the principle of nutrition is the same as for those who are losing weight - a balance of proteins and carbohydrates, frequent appointments food. The only thing is that you can afford to eat more high-calorie foods.

Exercise program without iron

How to pump up at home: program from StyleFitness

Monday:

Pull-ups

It is very important to keep your shoulder blades pulled together and your head upright to avoid hunching at the top. We perform 3 approaches to the maximum, without weight, rest time between approaches is 3 minutes.

Squats

We perform 25 repetitions of 8 approaches, increasing the repetitions by 2 more times every week.

Push ups

When performing push-ups, try to keep your legs and back straight so that they form a straight line. With your arms spread wide apart and your elbows spread out as far as possible, the chest muscles work best. That is why the maximum load falls on the shoulder joints. Please use caution.

Push-ups with a wide grip should be performed 20 times for 5 approaches, and every week the number of repetitions should be increased by 2 times.

Burpees.

This exercise should be performed for the maximum number of repetitions in 5 minutes.

Bridge

Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.

Tabata "Plank".

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets, with no more than 10 seconds of rest time between each set.

Wednesday:

Tabata Push-ups.

We take a position with emphasis on our knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We perform 8 approaches.

Tabata "Squats".

At a fast pace, with arms extended forward and moving the pelvis back, we squat for 20 seconds. We do 8 approaches, rest time – 10 seconds between approaches.

Plank.

The body position should be as for push-ups and with emphasis on the toes. We perform 3 approaches, to the maximum.

Tabata "Burpee".

Performed at a fast pace, 8 approaches lasting 20 seconds, rest time – 10 seconds.

Pull-ups.

We perform 5 sets of 10 repetitions, trying to pull ourselves up to at least 60% of the maximum repetitions every minute.

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Friday:

Kettlebell swings.

We perform kettlebell swings (1-24kg), trying to achieve at least 60% of the maximum repetitions. We do 4 approaches with a 2-minute rest interval.

Tabata "Push-ups"

Focusing on the knees, we do push-ups with a large amplitude. We perform 8 approaches of 20 seconds, with a 10-second break.

Tabata "Squats".

Squat at a fast pace for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.

Bridge.

With your arms and legs as straight as possible, perform this exercise 10 times, trying to hold the position for a while.

Tabata "Plank".

We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions at 10 second intervals.

Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?

Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even minimal free weights), my first reaction is to ask... For what?

I mean, it doesn't take a genius to figure out that it's not very good conditions to gain muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?

In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And this brings us back to the original question...

Is it possible to pump up at home? Yes! But…

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. That's why …

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

Progressive workouts that can stimulate growth. (A sound training plan = success.)
A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build and pump up beautiful and strong muscles, then using all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without simulators

For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight.. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

Push-ups (and all kinds of variations);
Pull-ups (and all sorts of variations);
Horizontal pull-ups;
Reverse push-ups;
Headstand push-ups;
Curl for biceps;
Triceps exercise with own weight;
Lunges (and all sorts of variations);
Squats;
Bulgarian squats;
Pistol squats;
Lying leg curl;
Romanian deadlift on one leg;
etc.

This is by no means full list exercises. You will find many more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example: rubber band, and now you can do dozens of other exercises (close-grip rows, bench presses, front and side swings, biceps and triceps exercises, etc.)…

So, the more exercise, the better. This is good news. Now for the less good news...

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

Sports vests with weights;
Weighted belts;
Stiffer rubber bands;
There are rings, TRX loops and others;
A backpack filled with books;
Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... forever stuck at the same weight and muscle size, doing the same thing without changing anything in your training program .

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.

Of course, training with additional weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your body weight go a long way in developing functional strength at any fitness level. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and high number of repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.

Below is a list of 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform a deep, proper squat, start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.

For variety, a wide stance will target the pecs more, while a close stance will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, by doing which you will be able to see a beautiful and prominent horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

Wall Squats

Wall squats are a great way to work on your quads and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.

Plank

Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

Side plank

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.

Crunches with leg raises

I like to combine crunches and leg raises to work my upper and lower abdominal muscles. Lie on your back with your heels straight on the floor, lift your knees to your chest and do a crunch, squeezing your abdominal muscles as your knees and rib cage touch each other. Then return to the starting position.

burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working multiple muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been working out for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can up the intensity of your home workout by doing circuit workouts. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you toned, heart rate and pulse accelerated, while one muscle group rests and another works hard. You will be amazed at how many physical results you can get in less time using this method.

When planning a circuit workout, it is important to turn off certain muscle groups to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while increasing your general state health and strength indicator. No gym? No problem!

You don't have enough time to go to the gym, but have a great desire to exercise and keep fit? It doesn't matter, because you can build your muscles without iron, using your own weight as weights.

Cons of home workouts without iron

The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

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And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the gym you constantly see those who have already achieved success and strive for the same.

In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training.

Bodyweight exercises at home

You won't be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.

Nutrient nuances for home workouts

Proper nutrition is what successful training, including home training, is based on. If you decide to take training seriously, you should radically reconsider your diet.

First of all, remove instant foods and fast food from it - if, of course, you have previously been addicted to such things. It is also undesirable to eat fried foods; give preference to boiled or baked ones.

Useful information for losing weight

Otherwise, the principle of nutrition is the same as for those who are losing weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.

Exercise program without iron

How to pump up at home: program from StyleFitness

Monday:

Pull-ups

Squats

We perform 25 repetitions of 8 approaches, increasing the repetitions by 2 more times every week.

Push ups

When performing push-ups, try to keep your legs and back straight so that they form a straight line. With your arms spread wide apart and your elbows spread out as far as possible, the chest muscles work best. That is why the maximum load falls on the shoulder joints. Please use caution.

Push-ups with a wide grip should be performed 20 times for 5 approaches, and every week the number of repetitions should be increased by 2 times.

Burpees.

This exercise should be performed for the maximum number of repetitions in 5 minutes.

Bridge

Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.

Tabata "Plank".

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets, with no more than 10 seconds of rest time between each set.

Wednesday:

Tabata Push-ups.

We take a position with emphasis on our knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We perform 8 approaches.

Tabata "Squats".

At a fast pace, with arms extended forward and moving the pelvis back, we squat for 20 seconds. We do 8 approaches, rest time – 10 seconds between approaches.

Plank.

The body position should be as for push-ups and with emphasis on the toes. We perform 3 approaches, to the maximum.

Tabata "Burpee".

Bridge.

With your arms and legs as straight as possible, perform this exercise 10 times, trying to hold the position for a while.

Tabata "Plank".

We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions at 10 second intervals.