Get jacked…FROM HOME!
Build serious muscle…no gym required
If you are one of the millions who has had their exercise routine crushed because of a gym closure due to Covid-19, you may feel like your muscle building goals have come to a sudden halt. BUT, the fact is, your muscles don’t know if they are getting stronger because you are using a $5000 piece of equipment OR because you are simply doing pushups. They grow if they are challenged properly and you can build some serious muscle right from your very own home using nothing but your bodyweight and a few everyday items you have lying around your house.
Here are some effective tips on how to build at home without a gym:
CHEST/TRICEPS
One of the most effective upper body exercises to build you chest and triceps is the tried and true pushup. Your muscles can get all the stimulation they need by performing high rep, multiple set pushup workouts. You can vary the movement by putting your feet on a couch or chair, varying the speed of the movement and varying hand position as well.
BACK/BICEPS
Pullups are an incredibly effective exercise to build your entire back AND your biceps at the same time. If you can’t perform them or don’t have a pullup bar, simply use a sturdy pole placed between two chairs, lie flat underneath, grab the pole and pull up until your chest touches. (use something STRONG such as a shovel, metal rake pole etc.) Aim for 5-6 sets of as many reps as you can do and your back and bis will be SCREAMING!
SHOULDERS
Here is a killer shoulder workout and all you need is soup cans! Grab 4 soup cans and 2 plastic grocery bags. Put 2 cans in each bag. Hold the bags slight in front of you and to the side…now raise the bags up to shoulder height and slower lower…repeat 10-12 times then rest for 1 minute. Do 5 more sets and repeat the workout again every 2-3 days. As you get stronger, add reps AND soup cans, your shoulders will be sculpted in no time!
As long as you are consistent with the above exercises and you perform enough reps with enough weight to really force your muscles to adapt, then you’ll be adding serious muscle at home with no need for fancy (and expensive) gym equipment. Good luck reaching your muscle building goals, now…GET TO WORK!
