Best Exercises To Gain Muscle Without Equipment

So today I am going tell about best exercises to gain muscle without equipment so read this article carefully.

Best Exercises To Gain Muscle Without Equipment

1. Weighted Pull Ups

Best Exercises To Gain Muscle Without Equipment the weighted pull ups exercise helps build muscle mass in the back muscles. You need to use two sets of dumbbells, one set should weigh about 25% of your body weight while the second set should weigh 50%.

Start by holding each dumbbell at arm’s length above your head, then slowly lower them down until they touch your chest or chin. Then lift yourself back up again. Do 10 reps per set.

2. Dumbbell Rows

Dumbbell rows help develop the front deltoid muscles. Hold a dumbbell in each hand and keep your arms straight out in front of you. Pull the weights towards your shoulders until your elbows are bent 90 degrees. Return the weights back to the starting position before repeating. Perform 12 repetitions per set.

3. Barbell Bench Press

This exercise works the triceps muscle group. Lie flat on a bench and hold a barbell across your upper chest. Slowly press the barbell upwards until your arms are fully extended. Lower the barbell back to the starting position. Repeat the movement 12 times.

4. Cable Push-Ups

Cable push-ups work the bicep muscles and help tone the entire upper body. Stand facing a cable machine with your feet shoulder width apart. Grab the handles and allow your knees to bend slightly. Keep your core tight and extend your arms forward. Push your body off the floor and perform a push-up. Come back to the starting position and repeat the movement. Do 8 reps per set.

5. Squats

Squats work the quadriceps and hamstrings muscles. Stand with your feet hip distance apart and place your hands on your hips. Slowly squat down until your thighs are parallel to the ground. Reverse the motion and stand back up. Perform 10 squats per leg.

6. Seated Leg Curls

Seated leg curls work the quads and hamstrings muscles. Sit on a chair with both legs straight out in front of your body. Bend your right knee and rest your foot on the inside of your left thigh.

Raise your right leg until it forms a 90 degree angle with the ground. Your left knee should remain straight. Slowly curl your right leg towards your chest. Before curling any further, reverse the movement and return to the start position. Complete 15 repetitions on your right side.

7. Dumbbell Front Lunge

Best exercises to gain muscle without equipment perform a lunge with a dumbbell held over your left shoulder. Step forward with your left leg and sit back onto your right heel. As you step forward, raise your left leg behind you until it’s perpendicular to the ground.

Slowly lean forward until your torso is nearly parallel to the floor. Pause here and then drive back up to the starting position. Continue to alternate between lunging and stepping forward for 20 seconds.

Can You Build Muscle Without Weights?

1. You need to eat right

The first thing I would recommend is eating well. Make sure you get enough protein, carbs, and fats. If you don’t have access to a gym, then try lifting some body weight instead. Squats, deadlifts, lunges, push-ups, pull-ups, dips, chin-ups, etc. are all great exercises to help build muscles.

2. Work out at home

If you’re not able to go to a gym, then work out at home. There are many exercise videos online that you can use to get started. If you want to add more variety, then check out our list of best fitness apps!

3. Don’t skip cardio

Cardio is extremely important because it helps burn fat and keeps you healthy. Try running, biking, jumping rope, swimming, rowing, skipping, dancing, anything really. Cardio is good for everyone, even if you aren’t trying to gain muscle.

4. Do squats, deadlifts, and bench presses

These three exercises are the best for building muscle. Deadlifts and squats target the back, legs, and shoulders. Bench press targets the chest and triceps. These are the most basic ones, but they’ll do just fine.

5. Eat clean

Eat lean meats, fish, eggs, vegetables, fruit, whole grains, nuts, seeds, and beans. Avoid processed foods, sugar, alcohol, and trans fats.

How Can I Get Big Muscles In 2 Weeks?

1. Workout at least twice per week 

You don’t need to spend hours in the gym, just do something active once or twice a week. 

2. Eat enough protein

Your body starts breaking down muscle after about 24 hours. To keep your muscles building, eat plenty of high quality protein (like Greek yogurt) at each meal. You’ll have more muscle mass and be less likely to lose it.

3. Drink water

The human body is composed of over 60% water; it helps regulate temperature, aids digestion, and keeps organs functioning properly. Good hydration also helps build lean muscle mass rather than fat. Try to drink 8 glasses of H20 daily.

4. Lift heavy things

Lifting weights builds muscle fast. Use free weight exercises like bench presses, squats, pull ups, and dead lifts. Resistance training increases the amount of calories you burn while increasing your metabolic rate.

5. Get enough sleep

Sleep deprivation slows down the production of testosterone, the hormone responsible for building muscle. Aim for at least seven to eight hours of uninterrupted shut eye.

6. Avoid processed foods

Eating lots of processed food means eating refined carbs, which turn into sugar in your blood. When your levels of blood glucose rise, insulin is released and stored as fat.

7. Eat whole foods

Whole foods provide fiber, vitamins, antioxidants, and tons of other micronutrients. Instead of junk food, fill half of your plate with fruits and veggies.

What Should I Eat For Muscle Gain?

  • Eggs
  • Lean Meats
  • Salmon
  • Beans
  • Soybeans

How do I Get Bigger Arms?

1. Increase Bicep Size

The biceps muscle is located just below the shoulder blade area and extends outwards from the upper arm bone. A lot of people want larger biceps muscles and they are able to achieve this goal by performing exercises that target these muscles.

There are many different types of bicep exercises that focus on specific muscle groups throughout the forearm. These exercises are performed using dumbbells, barbells, kettle bells, weight plates, and bodyweight.

2. Improve Triceps Size

Triceps are the muscles that extend from the elbow joint to the backside of the shoulder blade. A lot of people have small triceps muscles and want to increase their size.

To improve the size of the triceps muscle, perform exercises that target the triceps muscle group. These exercises include pushups, pull-ups, dips, and chin ups.

3. Get Bigger Shoulders

To increase the size of the shoulders, perform exercises that target both the front and rear deltoids. These exercises include bench presses, overhead presses, shrugs, and rotational movements.

4. Get Stronger Arms

An effective method to increase the size of the arms is to use a weighted vest. These vests are worn around the chest area and are filled with sand or lead weights. By wearing these vests, the user’s arms become stronger due to the increased workload placed upon them.

5. Build Muscle Mass

Muscle mass is the amount of lean body tissue that exists in the human body. If you want to build muscle mass, you need to consume enough calories to fuel your workout routine.

You should eat about 1 gram of protein per pound of body weight each day. Protein helps repair damaged cells and provides the building blocks necessary to build lean muscle mass.

6. Lose Weight

Losing weight is not only good for your physical appearance but also increases the functionality of your body. Your muscles will feel more powerful if your weight decreases.

People who lose weight tend to experience less pain and fatigue while exercising. In addition, losing weight can help prevent certain illnesses such as diabetes and high blood pressure.

7. Gain Strength

Gaining strength is a great way to enhance your physique. When you exercise, your muscles work harder and cause your heart rate to rise. As your heart rate rises, your breathing becomes faster and deeper.

This causes your lungs to expand and forces air into your bloodstream. Since your lungs are expanded, you’ll end up getting more oxygen than usual into your bloodstream. As a result, you’ll be able to lift heavier weights and perform more reps.

How Long Does It Take To Build Muscle?

The first thing to consider is what kind of exercises you’re doing. If you’re just starting out, then you should focus on compound movements like squats, deadlifts, presses, pull-ups, dips, rows, etc. These exercises target many muscles at once, and they work your entire body.

Once you get stronger, you can start adding isolation exercises to your routine. Isolation exercises isolate specific muscles, like biceps curls or tricep extensions. You don’t need much equipment to do these types of exercises. Here’s a list of basic free weight exercises you can use to build muscle fast.

Do Bananas Help Build Muscle?

Bananas are great for building muscle in general. You should eat two bananas per day if you want to gain weight. The best time to consume them is right after training. If you do not have access to fresh bananas, then you could always use frozen bananas.

Frozen bananas are just as good at building muscle as fresh ones. In fact, frozen bananas are even better than fresh ones because they retain their nutritional value longer than fresh bananas.


So I hope you liked this article about the best exercises to gain muscle without equipment. And thanks for reading this article.

Read more: How To Start a Fitness Business: 9 Simple Steps

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