How to build muscle | gain muscle for beginners | at home

How to build Muscle at home (for Beginners 2019)

So we are here to discuss the guaranteed method to gain some muscle in few days. Here are the list of some foundation exercise that you have to master. Remember you have to include these exercises in your Warm-up and try to perform these exercise before every workout.

1. Push Ups

Push ups are the most basic and universally performed exercise. It is the most economical and sufficient exercise as no equipment is needed to perform this movement and also you can perform it anywhere. It trains your upper body muscles like biceps, triceps, shoulders, chest and core. If you are a beginner you must learn how to correctly perform this exercise and try to perform it before every workout. However You can change the variations depending on the muscle you are going to work on.

How to perform a push up:

1. Make sure your core is tight. It makes sure that the their is no extra strain or burden in your back and will help in proper form.

2. Keeping your hands planted firmly. This will protect your wrist.

3. By keeping your body straight. You can avoid many injuries if you will keep your body straight.

4. Perform every rep in control and slowly. The downward movement and upward movement must be perform with a slow pace as it will ensure correct form and more strain on your muscle.

How to many reps should I be performing?

You can start by performing 10 reps of 3 sets. As time goes by you can increase your reps as well as sets. Its that easy you have to surpass yourself every time you workout thats the key rule but don't over exhaust yourself its just the beginning of a long and a healthy journey.

Different types of Push ups:

1.  Traditional Push ups

2.  Wide Grip Push Ups

3.  Diamond Push ups

For better understanding of how to build muscle for Beginners by Push ups :

 Guide to Push up

2. Pull Ups

The king of upper body exercise. This is the first compound movement that you will be introduced to. Its like a bad date where it will be super difficult for you to impress the girl but with proper dedication you will get her to like you. So basically it will be difficult for you to perform even 1 pull up in your starting days It will work your Upper back, Arms and Abs. You can also perform its alternative that is Chin Ups. Chins ups is basically a pull up but it is not that difficult.

How to perform a Pull up:

1. Grab the bar. Grip the bar with your shoulder width apart.
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2. Hang. so basically raise your feet off the floor then bend your knees

3. Pull. Pull yourself up until your chin passes the bar. Don't do half reps

4. Repeat

Pull up:

Chin ups:

The main difference between a pull up and a chin up is the position of your hands. The position of your hand is most favorable in chin up exercise so this will give you a kick start.

Don't worry if you can not perform chin ups. You can try:

1. Hang. Just hang for like 30 seconds then gradually increase the hanging time by every set this will strengthen your fore arms.

2. Negatives. So basically you have to jump and then grab the bar and hold onto that position for 5 to 10 seconds and the come down slowly. Perform this negatives multiple times until you can perform a single Chin up

3. Support. You can ask someone to assist you in going upward o you can use resistance bands.

Make a habit of doing chin ups/ pull ups every time before your workout this will increase your strength.

Understand how to build muscle for Beginners by performing Pull Ups :

 Guide

3. Squats

Its a super effective compound movement. It is as economical and easily can be performed anywhere just as the push up movement. You can do it anywhere and no equipment is required. It engages the quadriceps, hamstrings and calf muscles while also working on core. This will give shape to your legs while also giving mass to them. Its the fundamental movement of lower body.

How to perform a squat:

1. Stand with your feet and your toes facing forward.

2. Lift your chest high

3. Bend your knees while your hands must be in a forward position, place weight on the heels and sit back.

4. Bend your legs and slowly go into the squat position and then get back in the starting position.

How many to perform?

Start by performing 3 - 4 sets of 15 reps and then gradually increase the reps and sets. If you are a beginner perform this exercise daily. This is also a great warm up for legs.

Watch How to build muscle for beginners by performing squats properly here

Guide