There are plenty of workouts that don’t require the use of gym equipment but are they effective when increasing your muscle mass? The answer to this question is yes provided that you know how to make the most out of your workout. If you’ll be trudging along one exercise to the next without doing anything explosive, it will take some time before you see any results. Going to the gym? If you have the time then do so but like it was mentioned before, you can get to increase your muscle mass even when you workout minus the weights.
Grow Muscles Minus the Weights
For those who just can’t find time to go to the gym or prefer to workout in the comforts of your own home, you can get your muscles to bulk up minus the use of any equipment. Here are a few examples of workouts you should try out.
When it comes to boosting muscle growth, doing squats should definitely be on your exercise regimen. You can easily track your progress when you do squats especially as you move on to the different variations of squats for added challenge. The basic squat begins with you standing up straight and your feet at shoulder-width apart from each other. You can either put your hands behind your head our out in front of you. Push your butt as will as hips back while bending your knees. Go as low as you can then pop right back to your original position.
This exercise not only targets your core but also helps you get ripped abs in the long run. This should be incorporated to the rest of your core strengthening workout as it can help you bulk up and at the same time improve your overall strength. Lie down on a mat or floor with your knees bent and your feet flat on the floor. Your arms should be crossed on your chest. As you exhale, slowly lift your shoulders off the floor using your core muscles then hold at the peak. Inhale as you go back down. You should aim 3 sets of 10 reps.
The back of the arms is a problem area for many women but this can be solved by doing tricep dips. You don’t even need gym equipment for this but instead use the edge of a chair. Hold on to the edge with your knuckles pointing forward and your feet bent at a 90 degree angle. Bend your elbows to at a 90 degree angle to lower your butt to the ground. Go back to your original position. Try to do 2 sets of 10 reps or until you feel the burn in your triceps.
If you want to build up your thigh muscles then combine walking lunges with other leg cardio exercises to get results fast. To do walking lunges, start in a standing position then take a giant step as you move forward until your knee is bent at a 90 degree angle. Make sure that your knees are over your ankles and that your shoulders are above your hips. Repeat steps until you feel fatigued.
For complete body workout then do push-ups. This exercise targets your shoulders, core, triceps, and chest. To do this exercise, place your hands on the floor a bit wider than your shoulders. Lower yourself down until your chest is almost touching the floor. Your elbows should be closer to your sides to prevent injuries on your shoulders.
These are just a few workouts that you can do to help you build muscle mass. However, if you are looking for faster results, go for explosive workout such as do a set of crunches before moving to lunges then onwards to push-ups and so on with minimal rest in between. This will push your muscles to work harder thus causing muscle tearing that will help promote growth during your recovery period. Doing repetitive workouts won’t do your muscles any good since there is no more room for growth. Adding explosiveness to your workout is the key to bulking up faster without the need for any gym equipment.