When you plan to build muscle, what comes in your mind is hitting the gym vigorously. However, it is possible to build muscle and that too fast, without following gym-schedule.
You may think that this cannot be true as there is a concept of using weights when it comes to developing muscle mass. With dedication, commitment and discipline, it is possible to get muscles without following the weight-based exercise routines.
How To Build Muscle Quickly Without A Gym
Some Basics To Follow
There are some basics that you should follow before and after the exercise routine to develop muscle. You should dedicate five to ten minutes for doing simple cardio exercises such as jogging or walking. You can also try jumping ropes, as it is also very effective. Remember to stretch muscles for a few minutes after you finish each workout session.
Training Upper Body To Build Muscle Fast
Your first step towards building muscle quickly without visiting a gym should be to train the upper body. This portion of the body is inclusive of small and large group of muscles including biceps, triceps, shoulder, back and chest.
Every time select one or two workouts for each part. Some of the effective exercises for upper body include bicep curls, dips, overhead shoulder presses, and push-ups. Consider doing two to three sets of each exercise.
Training Lower Body
Lower body includes leg muscles and thus you should perform exercises that help to build this group of muscle mass. One of the best exercises for training lower body is doing squats. Place your hands on the back of your head and bend with the support of your knees.
Your heels should be on the floor while you push the knees outwards. On your way up, squeeze the glutes and look upwards. You can also try stretching hamstrings thrice a week for training lower body to build muscles.
Concentrate On Strength Programs
You should get stronger to build muscles. Suppose you are doing hundred repetition of an exercise and thinking you are doing a good job for building muscles. You are not increasing strength, but building endurance. Therefore, you have to try out more challenging forms of exercises that can build your strength.
However, do not try strength building exercises from the beginning itself. Make sure that you can do more than twenty squats, push-ups and pull-ups at a time and then proceed towards the following strength building exercises.
Using Rings For Pull-ups And Push-ups
When you use rings for doing pull-ups and push-ups, it is harder. Make sure you stabilize the rings when you are opting for these workouts.
Push-ups and Pull-ups Using One Hand
Take a box of some 5-inch height and start one arm push-up using it as a support. Once you get comfortable with the workout, keep on reducing the height of the box until you can perform one arm push-up on the floor.
When you are comfortable with that also, use a box to support your legs while doing one arm push-up and gradually increase the height of the box. Pull-ups using one arm can be tricky, but keep on practicing to make it perfect.
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