Apr 8, 2019
Sep 8, 2018

How To Build Muscles Fast At Home Without Weights

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How to build muscles fast at home without weights? This is one of the most common questions between teenagers and adults. They should always listen to how they can build their muscles without going to the gym to lift weights.

Here, in this article below, I’ve explained several ways to develop muscle fast at home, you can also pump your muscles easily, without a set of weights or an elliptical machine or band to grow your muscles.

In addition, you do not have to buy a membership in a gym or gym. In this article, you will find the easiest ways to build your muscles fast at home without weight, all you have to do is set a goal because, in this huge lifestyle where everything is digital, people do not want physical activity. kills and invests many diseases into our body.

So, get up and start by moving now!

Here are some basic exercises that do not require any weights to help you get going or getting you back in the shape.

Basic Exercises For Bodybuilding

Running for bodybuilding

It’s too easy, right?

You just need to simply put on your comfortable shoes and clothing, open the gate and start walking few distances, Simple but it’s not simple as it looks like.

For beginners and newbies, it is advised that you should start only with walking or jogging slowly, this will increase your physical stamina.

After few days you feel more energetic and now you are ready for next step. Start by running, while running for the first time your muscles are going to scream so the best advice is to start slow and take shorter distances first try to build up your leg muscles and your cardiovascular system.

When they both get stronger, increase your pace and distance. Running helps you to remain physically and mentally therapeutic and this is a very basic step towards building muscles fast at home.


Push-ups are an effective and efficient way to build muscles in our upper body, trains all upper body muscles like arms, back, chest and shoulders. When you become experienced enough, you can use an improved form of push-ups by leaning on the wall, on the kitchen’s door, or wherever to do the push-up at an angle.

As you grow stronger you may be able to work your way to using the floor as your starting point. Push-ups also help to increase your muscles along the triceps and biceps, i.e. your arm muscles as this exercise uses our entire body as the weight.


Crunches are again something you can easily do!! To increase muscle mass

it will help you build muscle mass in and around the waist. The crunches are not like the old sit-ups, is much more effective in strengthening the abdominal muscles and your overall core muscle group. Start with 5 -10 crunches a day and you can increase some more every day. These are some modest, but proven ways to build muscle without using weights.


Dips for chest are an effective complex exercise as you lift your entire body weight. Use your full extension while performing dips. If you face any kind of trouble performing a dip you can take someone’s help who can hold your legs.


Pull-ups exercise are considered as the best among upper body exercises. It covers all upper body muscles like back, arms, chest, and shoulders. If you can’t do vertical pull-ups at the beginning you can go with horizontal pull ups then go to advance level when you get stronger.

You can also consider Chin-ups as they are best for building biceps and Build muscles fast at home.

Squats Exercises

Squats are the real master of all exercises if you want to increase your portion muscular body. This exercise hits your legs and your back.

It also helps by working in the core, this exercise works seamlessly in building your thighs and ensures that your lower back becomes stronger.

Bodyweight Exercises To Build Muscles Fast At Home

Do you know home bodybuilding is the best way to gain muscle without weights and increase your body mass, at last, you need to continuously challenge your muscles by doing increasingly tough bodyweight exercises – just like you uses heavier weights in the gym.

You can use advanced bodyweight exercises such as the:

One-armed push-up

Pistol Squat Exercise

One-armed chin-up

Plank Exercise

l-sit Exercise

And some front level that lets you continuously challenged. These advanced bodyweight exercises require high body tension that leads to massive strength gains.

Tips to Gain Muscles Quickly

Do you know our body does not want you to build muscles?

Yes, Muscles boosts the metabolism and reduce fat storage in our body and this goes against the body’s natural function. So our body will do everything whatever it can, to stop muscle growth. You need to follow every step mentioned below to win this battle.

You’re almost done! On gathering complete information about how to build muscles fast at home without weights?

Train Passionately

If you do simple exercises your muscles won’t become stronger. You are not supposed to expect a few pushups and squats will make a difference.

Do Easy Exercises First

If you’re a newbie and then advance exercises to you will be more challenging and lead you to several injuries.

  • Track your daily workouts- tracking will help you in keep the workouts challenging.
  • Note down the number of reps and sets you finished in each workout. You can increase more reps after every workout.

Take Proper Rest

Most of us want to achieve results in no time and hence they start working like beast mode 7 days a week. But our muscles need proper rest to recover and grow. Muscles get torn when they are strained. These tears repairs when we take rest, so you are recommended to do workout only 5 days a week.

Home Diet Plan For Bodybuilding

You can’t get muscles fast if your diet is not good. For growing muscles, You need to eat healthy foods and consume more calories you can eat up to 1000 calories (or more) more than your body needs.

Take More Proteins For Body Growth:

Proteins are the main source of building muscles in our body when we take proteins, they’re melted down into the amino acids and amino acids acts like the building blocks in the muscles – they heal the torn muscles and regenerate cells in the body. You need to consume proteins in every meal and keep in mind that if you are going for more than 16 hours work without eating proteins, it could lead to loss of muscle.

Increase Carb Intake:

Carbs are a good source of restoring energy back to our body by raising glycogen to normal levels. It will also increase your whole performance during the complex workout. Most sources of carbs are also high in calories thus, it’ll help increase your body’s calorie intake and you feel more energetic.

Eat Sufficient Fats:

Fats are recommended by most of the dieticians as it is high in calories and helps to increase your calorie intake capacity. Also, there’s a straight link between fat and testosterone levels. A very good source of fat is salmon fish which highly consists of omega 3 fatty acids that is vital fatty acids, propel seed oil, and conjugated linoleic acid.

You can add High-Calorie Foods to Your Diet

Here I have listed some healthy foods that are rich in calories:

1. Carbs:

you can add carbs such as rice, bread, potatoes, and pasta in your diet.

2. Avocado:

Avocado is healthiest fruits, an avocado contains about 400 calories. You can add avocado in every meal. It boosts your body to gain muscle fast

3. Salads:

Salads with creamy toppings are high in calories.

4. Nuts:

Nuts are a major source of vitamin E, iron, protein and magnesium, and fat. 50 grams of nuts gives you more than 700 calories.

5. Peanut Butter:

Peanut butter is an unsaturated fat and every 20 grams or a full tablespoon of peanut butter gives you around 120 calories.

6. Fruits:

Fruits are very much rich in nutrients and minerals with high-calorie contents. You can add, a medium-size banana in your breakfast that has around 100 calories. It gives more energy to the body to build muscles fastly

At Last

I have shared all essential elements that need to build up your muscles without using weights so apply these workouts and diet plans to your daily routine and you see immense growth in yourself. These are the best natural bodybuilding tips.

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