How to quickly pump up at home

Just wanting to have a beautiful, sculpted body is not enough. To achieve significant results allows exceptional perseverance and clearly set a goal, patience and determination, knowledge and avoidance of common mistakes. Beginner athletes quite often focus only on cardio, weight training or dietary nutrition. Such a one-sided approach will not bring the desired effect. You need to work in all directions.

If the increased loads and hourly workouts in the gym do not bring the desired effect, then this is direct evidence that the selected methods for building a pumped-up athletic body are ineffective. The given tips and recommendations on how to build muscle in a short time without going to the gym allow to correct the situation.


  • 1 Three Easy Steps to Get Home Relief Muscles
    • 1.1 Power equipment does not guarantee success
  • 2 Three effective steps towards building a relief body
    • 2.1 First step
    • 2.2 Step Two
    • 2.3 Step Three
  • 3 Four secrets of fast muscle building without going to the gym
    • 3.1 Pushups
    • 3.2 Jumping rope
    • 3.3 Pullups
    • 3.4 Bicycle in the air
  • 4 Best Terrain Strategy
  • 5 The ideal strategy for building muscle
    • 5.1 Pay attention to strength training
    • 5.2 Do not neglect proper nutrition
    • 5.3 Do strength training
    • 5.4 Run twice a week
  • 6 Never Forget Three Simple Truths
  • 7 Downloading muscle at home - Video

Three Easy Steps to Get Home Relief Muscles

Starting to train, athletes want not only to become bigger, but also to give their muscles a clear expression. Looking better and more attractive is the main reason why people go to the gym. This determines the priority of the search for the most effective way to give muscles relief.

Many beginners try to independently look for supplements, exercise programs, diets and other means that allow you to achieve the coveted relief. However, not being professional bodybuilders, you can try many ways, but not find one that will actually work. And in order not to waste valuable time, get acquainted with three simple, but really effective methods and secrets of how to build relief.

Power equipment does not guarantee success

Weight gain, training on simulators, regular visits to the fitness center are not priority areas for building muscle. A relief body can be built without the use of specialized power equipment, doing it not at the gym, but at home.

What you need to do for this "> Three effective steps towards building a relief body

First step

Exercise with your own weight

If there is no opportunity to go to the gym for any reason, then this training will replace work on specialized sports equipment

Push-ups, pull-ups, squats, tilts, lifts and lunges are the most affordable exercises for doing at home. To increase muscle mass, do rhythmic gymnastics from three to five times a week.

Tip: Be sure to take a break between workouts. With an increase in the intensity of everyday activities, there is a high probability of burning fat. In order to build muscle along with burning fat and excess calories, you need to keep the intensity of rhythmic gymnastics performed.

Second step

Cardio loads, aerobics

Aerobics will allow you to get rid of excess fat easily and simply.

Recommended training intensity is up to five times every seven days. Getting started is best done for thirty minutes. You can try quick walks or a bike. If there is a need for a constant decrease in body fat, the intensity is increased.

It is important to know: Performing exercises with low intensity allows you to get rid of fat calories, and high, which includes sprinting and running, from calories. Knowing these nuances when doing cardio workouts allows you to maintain a high level of metabolism for a longer time.

Third step

Proper nutrition

Eating five or six times a day for many may seem rather strange. However, those wishing to gain muscle relief should stick to just such a schedule. Moreover, the number of portions eaten is much more important than the contents.

General recommendations:

  • frequent meals in small portions can accelerate metabolism and reduce hunger;
  • before and after each workout you need to consume proteins with carbohydrates;
  • make servings, including foods with healthy fats, complex carbohydrates, proteins.

Remember :

  1. You need to eat food in which there are no extraneous additives, such ingredients as fats, sugar, salt, which can lead to a violation of the general plan for a healthy diet.
  1. Increased muscle activity leads to increased muscle activity not only during training periods, but also a mobile lifestyle throughout the day.
  1. Maintaining weight in normal form, avoiding problems with extra pounds, allows the use of fewer calories than is required. The main thing is not to overdo it. Excessive reduction in the nutritional value of foods can lead to muscle loss.

Four secrets of fast muscle building without going to the gym

A relief body is an achievable goal, but the path to it is quite complicated and requires incredible willpower. We must adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways that can speed up this process. For everyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises, which are simple and easy to perform, and the effect is amazing.

Push ups

The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.

Do push-ups every day, as many times as your own preparation allows. Do not dwell on the classic version. You can do push-ups on the fingers, on one hand, change the position of the hands in width.

No matter what push-ups are performed, they burn fat and build muscle.

Rope jumping

The most important point for getting relief is burning fat. Best of all, jumping with an ordinary skipping rope will cope with this task. They do not require a large free space, but allow you to get high loads.

The most effective will be training with double jumps, turning into slow, performed back with easy steps. The number of approaches has no limits.


A great exercise for developing back and bicep strength, especially for variations such as chin-ups and pull-ups. They allow you to work out your back muscles, but in slightly different ways. The first is performed in such a way that the elbows go down and back, that is, the muscles of the shoulder are stretched. The second is performed inverse or with support - involving the bringing of the shoulder.

The best result will be pull-ups with a combination of different grips.

Bike in the air

Imitation of movement as when riding a bicycle is performed lying on your back with legs raised, bent at right angles in the knees. Hands are behind the head, calves are parallel to the floor.

Tearing off the shoulders and the head, they make a bicycle with the feet, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.

No need to chase quantity. The main thing is to concentrate on the correct implementation of an exercise that simulates cycling. The exercise is repeated several times in a row, without taking a break.

The best terrain strategy

There’s no way to spend a lot of time in the gym and work out on the apparatus, and the desire to find a muscular body is great. "> An ideal strategy for building muscle

Pay attention to strength training

They do not require a large number of exercises. It is better to immediately select some of the most progressive trainings, increasing weight every week.

Do not neglect proper nutrition.

Even the best cardio workout will not help get rid of body fat if the diet is poor. Without a properly composed menu, all workouts, loads and other efforts will be completely in vain. In other words, the time and effort expended will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not violate the established plan for regular nutrition. The maintenance of muscle glycogen allows the use of five grams of carbohydrates for every two sets performed.

Do strength training

A particularly important point for those who follow a strict diet. Strength exercises allow you not only to build, but also to maintain muscle tone, without requiring any special effort.

It is enough to perform simple lifts from two to four times a week. If this is the first experience for a beginner athlete, you can choose the basic strength training program and master it.

Run twice a week

Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never before been involved in any activity should start running at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.

The number of cardiac loads depends on the genetic predisposition. Some people require little or no load for fat loss, while others, on the contrary, have to exert maximum effort. Regardless of this, it is the load obtained during running that allows you to throw off the "excess fat" in a short time.

Never Forget Three Simple Truths

  1. muscle building requires strength training;
  2. fat burning requires running;
  3. to get a beautiful relief, you should adhere to a quality diet.

These simple recommendations will allow anyone who wants to find a sculpted and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Go jogging, swing the press, perform deadlift, follow a diet, and in the near future, demonstrate to others the extraordinary relief of your body.

Downloading muscle at home - Video