Home workouts for men without iron: tips for pumping up

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

Exercising at home is convenient - you don’t need to go to the gym. All you need is desire and a little time. The benefits of bodyweight exercises done in your apartment include:

improvement of well-being;
reduction in the specific gravity of adipose tissue;
increasing the adaptive properties of the male body;
reducing the risk of several diseases (osteoporosis, diabetes);
increase in muscle strength and mass.

Bare weight training or bodyweight training is more effective if you cannot perform exercises with a barbell equal to your body weight in the 6-8 rep range for at least 5 sets.

The half-strength principle means that the record in the exercises should be more than 12 repetitions.

If you can't do 12 pull-ups with strict form, then training without iron is healthier for you than training in the gym.

As your base strength increases, you can expand your motor pool and diversify your workouts by expanding the complex to 15 exercises.

While you cannot do 12 pull-ups using strict technique, it is better to limit the complex to three exercises: push-ups, pull-ups and air squats.

If you can't do 12 pull-ups, it's best to start with Australian pull-ups in the range of 6-8 reps for 5 sets per workout.

The height of the “Australian horizontal bar” or loops should be gradually lowered to a level when the back almost touches the floor.

When you can do Australian pull-ups 5 sets of 8 times with your legs straight and your back almost touching the floor, you can start doing regular pull-ups.

If you cannot do 12 push-ups on the floor in a strict technique, then it is better to start with push-ups from the sofa.

When you can do push-ups from the couch in 5 sets of 8 times, you can move on to the floor.

Doing 5 sets of 8 reps will give you the power to lift your feet up onto the couch.

From air jumps you can move on to Bulgarian lunges.

From Bulgarian lunges you can move on to shrimp for beginners.

From shrimp for beginners you can move on to shrimp for advanced ones.

From shrimp you can move on to pistols on a chair.

12 pistols with strict technique will qualify you to move on to Bulgarian lunges with dumbbells. But this is already the topic of training at home with dumbbells.

Home workouts for men are ideal for those who don't want to spend money on gyms, but want to stay in shape. Home workout for men is a program that consists of simple exercises.

The only problem that may arise is that the training program is usually such that it requires the presence of exercise equipment.

But it can also be solved when you only have dumbbells with a barbell or no equipment at all.

Home workout for men is an exercise program that is suitable for those members of the stronger sex who do not want to radically change their lifestyle for the sake of playing sports.

The basic rule of training is that you need to start it with a warm-up, including exercises for morning exercises.
In addition, you need to develop a training plan - a list of days on which you will train. Don't do this every day, give your muscles a break between sessions.
Regularly ventilate the room in which you train. If the weather is suitable, leave the window open during classes.
Perform fitness exercises in a predetermined sequence and stick to it.

Push-ups are the most effective exercise that does not require sports equipment, but brings maximum results.
Pump up your abs.
Squat.

It's harder to build mass at home than in the gym, but it is possible. The principles of home training are the same as those of training in the gym: divide your training days evenly to pump each muscle group and perform basic exercises.

from the floor (2 x 10-12);
narrow grip (2 x 6-8);
wide grip (3 x 8-10);
between supports (4 x 15-18);
on one hand (3 x 8-12).

On the second day, pay attention to pumping your legs:

do squats (4 x 10-12);
do lunges (3 x 10);
rise on your toes (3 x 15-20).

Dedicate the third day of training to your abs:

in a lying position, raise your torso (4 x 20-30);
lift your legs while lying down (4 x 20).

These numbers are approximate, measure them against your capabilities. If you think that 30 abdominal crunches is not enough for you, do more. Act intuitively, for example, if you want to increase the load during squats, put a backpack with weights on your shoulders.

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 …

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.

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.

Useful information for losing weight

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 meals. The only thing is that you can afford to eat more high-calorie foods.

Home bodyweight workouts for men

Many people are sure that they can build muscles only with the help of sports equipment. At the same time, using your own weight can be no less effective. This requires a proper home workout program for men. But you must understand that in this case you will not be able to gain a lot of muscle mass.

Bodyweight training is also perfect for girls. However, if you are an experienced athlete, but are on a business trip, you can stay in shape with a home weight training program for men. The presented set of exercises is aimed at developing all the muscles of the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.

Push ups. This movement allows you to actively develop the muscles of the upper body. When performing it, the triceps, chest muscles, and stabilizers are involved in the work. And also the anterior deltas. First you need to increase the number of repetitions, and then you will have to find an opportunity to use weights. Let's say a backpack with a load can help you with this.
Push-ups between chairs. The movement allows you to strengthen your triceps and there is no need to use special sports equipment for this. Just place two chairs (bedside tables) next to each other and perform the movement. It is important to choose items that are as durable as possible.
Incline push-ups. The movement is performed similarly to classic push-ups, but the legs must be placed on an elevated platform. As a result, the main load will fall on the chest muscles.
Pull-ups. An excellent movement that allows you to effectively work out the latissimus dorsi muscles. When you can perform 12 repetitions, you should start using weights.
Pull-ups, reverse grip. The technique is similar to the previous exercise, but you need to use a reverse grip with your palms facing you. The movement helps develop the biceps.
Hyperextension. With this movement you will be able to strengthen the muscles of the lower back, buttocks, and thighs. To perform it, special exercise equipment is used, but at home you can use a bed. The frame should hang over the edge of the bed at waist level and you will need a helper to hold your feet and prevent you from falling.
Squats. If you work with your own weight, then you should go as low as possible. The quadriceps and buttock muscles are actively involved in the movement.
Lunges. An excellent exercise for the leg muscles. To make it more difficult, use dumbbells.
Calf raises. Develops the calf muscles and to make it more difficult you should use dumbbells or another type of weights.

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How to start training: features of the first lessons

Fullbody involves 2 types of training: circuit and split. The first type is gentle. This type of exercise allows you to moderately work almost every major muscle during one session. The main objective of these trainings is to strengthen muscles and ligaments, adapt the body to stress, and launch processes of increased metabolism. Typically, circuit training lasts from 1 to 3 months.

Splits involve breaking down into parts, each of which is performed on a separate day. They are characterized by a higher load, active work with free weights, and allow you to work out each muscle group more efficiently. Splits are suitable for mesomorph beginners. However, experts recommend starting this type of training only after 1-2 months of circuit training.

The first classes should be held no more than 3 times a week and should not exceed one hour in duration. This is due to the long period of muscle tissue recovery for beginners. In addition, too much load can lead to hidden and obvious injuries.

The optimal solution would be to introduce additional aerobic training: running, swimming, race walking. This will not only improve the body’s endurance and adaptability, but will also allow you to prepare for high-intensity training, for example, splits.

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.

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 applying all of the above will be the best and most effective way to 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 already 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.

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.

That's all the basic information I wanted to share with you today. Subscribe to my blog, share useful articles with your friends on social networks! Work out at home or in the gym - but never skip training!

#1 weight training program for men

If you decide to train at home, then you must adhere to the same bodybuilding principles that are used in the gym. First of all, you need a home workout program for men, which you need to follow in the future. We will look at an example of such a program below. At home, if you have sports equipment (you should have dumbbells, or even better, an additional barbell), you can train almost as effectively as in the gym.

Of course, it will take time for you to see the results of your workouts, but training in the gym cannot bring instant results. Beginning athletes should work on all muscle groups in each session for several months. Then you need to divide the body into several groups, which should be trained on a separate day. Let's look at an example of a home workout program for men.

Push-ups - Perform 2 sets of 10 to 12 reps each.
Push-ups between supports - perform 4 sets each, of which there will be from 15 to 18 repetitions.
One-arm push-ups - Perform 3 sets each, with 8 to 12 repetitions.
Push-ups, wide arms - perform 3 sets, each of which will have from 8 to 12 repetitions.
Push-ups, narrow hand position - perform 2 sets, each of which will have from 6 to 10 repetitions.

Squats - Perform 4 sets of 10 to 12 reps each.
Lunges - Perform 3 sets of 10 to 12 reps each.
Standing Calf Raises - Perform 3 sets of 15 to 20 reps each.

Lying Leg Raises - Perform 4 sets of 20 reps each.
Lying body raises - perform 4 sets, each with 20 to 30 repetitions.

As an example, we will give another complex that can be effective not only for beginner athletes.

1st day of training

On this day we work on the biceps. Select the weight of the dumbbells so that you can perform the specified number of sets and repetitions. At the same time, the last repetitions should be difficult for you.

Biceps Curls - Perform 5 to 7 sets of 20 to 25 reps each.
“Hammers” - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.

This is a day to work on the chest muscles and we will actively work on all three sections of this group. All movements must be performed at a slow pace.

Push-ups - perform 5 to 7 sets, each with 15 to 35 repetitions.
Incline push-ups - Perform 3 to 5 sets of 15 to 30 reps each.
Bench push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.

After the first two training days, you need to rest for 24 hours. The third training day is devoted to working on the muscles of the shoulder girdle or deltoids. Thanks to the use of three exercises, you can effectively work out all sections of the deltas.

Seated Dumbbell Press - Perform 5 to 6 sets of 20 to 25 reps each.
Dumbbell lateral raises - perform 3 to 5 sets, each with 15 to 25 repetitions.
Dumbbell Front Raises - Perform 3 to 5 sets of 15 to 25 reps each.

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Now you have to work on your back muscles and the main movement will be pull-ups.

Pull-ups - Perform 5 to 8 sets to failure.
Incline Dumbbell Rows - Perform 3 to 5 sets of 15 to 20 reps each.
Shrugs - Perform 4 to 7 sets, each with 20 to 25 repetitions.

Again, after two days of training, we give the body a day of rest and begin to develop the triceps.

Push-ups, narrow hand position - perform from 5 to 7 sets, each of which will have from 15 to 25 repetitions.
Reverse Bench Pushups - Perform 4 to 5 sets of 20 to 50 reps each.
Dumbbell Overhead Extensions - Perform 3 to 5 sets, each with 15 to 20 reps.

This is the final day of the training program, aimed at developing leg muscles. After this, you rest for a day, and the program is repeated from the beginning.

Weighted Squats - Perform 5 to 6 sets of 20 to 25 reps each.
Dumbbell rows, legs straight - perform 4 to 5 sets, each with 15 to 20 repetitions.

Is it possible to pump up at home without exercise equipment?

Keeping a fitness diary is a great way to discipline yourself and also celebrate your progress.

To train at home you will need the following equipment:

» Sportswear and shoes » Mat » Clock

If desired, you can use additional sports equipment:

» Fitballs » Elastic bands » Resistance bands » Horizontal bar » Crossbar » Rings » Loops

What you need to grow muscles: the basics

" Goals. Before you start training, it is important to set goals and choose the appropriate program. " Control. For self-control, it is recommended to enter a daily plan in a fitness diary, as well as the exercises performed, the number of repetitions, the number of hours of sleep and the daily diet. " Nutrition. To gain muscle mass and increase muscle definition, it is important to consume a sufficient amount of protein. Carbohydrates provide energy to perform exercise. Fats are necessary for the absorption of vitamins. » Water is necessary to maintain the vital functions of the body. It is recommended to drink up to 2.5 liters of water per day, as well as 1-1.5 liters during intense training. » Emphasis on basic exercises. For beginners, it is better to include 2-3 basic multi-joint exercises in the program that work the maximum number of muscles. The base will help tone your entire body. » The number of workouts at home should be 3-4 times a week for 60-90 minutes, including warm-up and cool-down. » The frequency of repetitions must be adequate to physical fitness. To pump up without iron at home, it is better to start with 3-4 sets of 8-12 repetitions. Gradually increase the frequency to 7-8 sets of 12-15 repetitions. » Cardio. Anaerobic exercises warm up the body well, pumping up the heart and endurance. " Speed. Exercises to build strength are performed quickly. " Rest. New muscle fibers grow during rest, so you should set aside time for relaxation.

Home exercises for men, home exercises for men

Push-ups (and all kinds of variations);
Pull-ups (and all kinds of variations);
Horizontal pull-ups;
Reverse push-ups;
Headstand push-ups;
Biceps curl;
Bodyweight triceps exercise;
Lunges (and all kinds of variations);
Squats;
Bulgarian squats;
Pistol squats;
Lying leg curl;
Romanian deadlift on one leg;
etc.

This is by no means a complete list of exercises. You'll find a bunch 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, for example, a resistance band, and now you can do dozens of other exercises (close-grip rows, presses with a band, swings of arms forward and to the sides, biceps and triceps exercises, etc.) ...

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

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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.

Weight loss for men

To lose weight in the gym, you can follow the same training program. However, there are two fundamental differences between training for weight loss and muscle gain:

number of repetitions in the approach;
rest between approaches;
principles of nutrition.

To lose weight, you need to do more repetitions. The optimal number is 20-25 times per approach. To lose weight, your body must be under intense stress.

When working on muscle mass, the break between approaches can last up to 5 minutes. Firstly, it is necessary to restore breathing completely. Secondly, after working with heavy weights, the body needs a longer rest.

When losing weight, the break between approaches should not last more than one and a half minutes. For fat to burn, your body must be actively working.

Don't forget about nutrition principles. When working on muscle mass, it is necessary to eat carbohydrates and proteins immediately after training, because after physical exertion, the digestibility of foods increases and they are processed into muscles.

And when losing weight, you need to wait two hours after training before eating anything. The first two hours after classes are a period of active search for energy. When the body realizes that nutrients are not supplied from the outside, it begins to draw them from internal reserves. Namely, from your fat. After two hours, this period ends, and the food you eat will not be deposited as subcutaneous fat.

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.

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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.

Below is a list of the 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.

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;

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 that applies to this exercise is: “As it is heard, so is it 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.

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

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 improving your overall health and strength. No gym? No problem!

How to exercise without a trainer

Working together with a trainer has a number of undeniable advantages:

drawing up an individual training plan;
assessment of execution technique and correction of errors;
giving confidence to beginners;
external motivation.

Yet this type of training has a big drawback, namely the high cost. Not everyone can afford this type of training, so many novice athletes train on their own, relying on more experienced gym mates or a trainer on duty.

It is necessary to make a plan even in the absence of a personal mentor. The Internet, more experienced colleagues in the gym, or an instructor can help with this. In the process of writing a training program, special attention should be paid to the technique of performing each element. Often, this is a decisive factor that directly affects the results of classes.

For strength exercises, you need to choose the right weight that will give the necessary load, but will not lead to injury. It is worth trying to determine the initial parameters for cardio loads, which often work in conjunction with strength elements.

Warm-up should be done before each training session. It will warm up your muscles and prepare your joints and tendons for work. Lastly, don’t forget about stretching. Its main task is to relax the muscles, which shortens the period of its subsequent recovery.

It is better to conduct the first classes in front of a mirror to evaluate the correctness of the exercises. Don’t be afraid to seek advice from an instructor if something is unclear. You also need to listen carefully to your feelings. This will allow you to understand whether the muscle is working.

Important! If sharp or severe pain occurs, you must stop exercising. There are no elements that need to be done while overcoming pain.

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