10 Best Bodyweight Exercises For Muscle Growth At Home
The trend of at-home exercises for building muscles and improving the overall fitness level is growing by leaps and bounds. Due to the ongoing pandemic, more people are opting for at-home workout sessions than hitting the gym. Those who do not have access to gym equipment may use their body weight for bulking up.
Yes, bodyweight exercises work great to enhance your progress. When done appropriately, it can help with the muscle growth process. Here is a list of 10 powerful exercises you can do to skyrocket your muscle gain and get the type of body you’ve always yearned to achieve.
Push-ups are the ultimate no-equipment bodyweight exercise you can incorporate into your workout routine. While doing this exercise, you engage multiple muscles like the pectorals and triceps simultaneously. According to the American Council on Exercise, performing three to six sets of six to twelve reps can help a person gain muscle mass. You can enhance your progress by adding supplements like Dianabol Canada to accelerate your results. Activate all the muscles in your body by completing as many push-ups as possible and pick up the pace in a few days to get bigger and stronger.
This list of at-home bodyweight workouts would be incomplete without mentioning burpees, a vital exercise in the calisthenic workout. This bodyweight floor exercise engages all the major muscle groups in the body. Whether you want to achieve washboard abs or add serious size to your shoulders and chest, burpees are the ultimate drill. Individuals who are venturing into the world of fitness can begin with eight sets of 12-15 reps.
3. Spider Crawl
Get your heart racing by performing the spider crawl. This muscle-building bodyweight exercise activates and engages the muscles in your upper and lower body. If you aim to achieve a superhero body, then this bodyweight exercise is worth the sweat. Do 3 to 4 reps of this floor exercise and increase the reps as per your convenience to see noticeable results.
4. Single-Leg Bridge
It is a variation of the standard glute bridge that can activate and strengthen your back and glutes muscles. From improving the posture to growing muscles in the lower body, this no-equipment movement can do wonders to your overall fitness level. Start by performing three sets of 15-20 reps on each leg to exert the muscles and encourage them to grow.
5. Squat Jump
A plyometric move, squat jumps are great quad-building exercises. It is an exciting variation of squats that engages various muscles in the body. By performing squat jumps, you can encourage the muscles in your glutes, quadriceps, etc., to grow. The ideal number of reps of squat jumps varies depending on your overall fitness level. Beginners can try doing 3-4 sets of 12-15 reps to build muscle strength.
6. Mountain Climbers
Mountain climbers are some of the most beneficial exercises you can do anywhere. It is a compound exercise. Performing this no-equipment exercise is an excellent way to target various muscle groups and attain an overall toned body. The inclusion of this exercise in your workout regime can help you build lean muscle mass. Beginners can start by doing five sets of reps that last for about a minute and gradually increase repetition to achieve better results.
7. Handstand Wall Walk
Handstand wall walk is among the most effective exercises for building upper body muscles. Additionally, it targets your core muscles. Performing this movement can help a person build strength, improve balance, increase your wrists’ mobility, etc. Ideally, beginners can try three sets of this exercise, each lasting for 15-30 seconds.
8. Step-up with Knee Raises
To perform step-up with knee raises, you will need a small bench to carry your body weight. The at-home exercise targets muscles in the lower body, primarily the thighs and glutes. Get well-toned legs and glutes with this powerful movement. Try doing 15 reps on each leg before moving on to the intermediate level and increasing rep-range.
9. Walking Lunges
Walking lunges are great for increasing muscle mass while strengthening the core and lower body. This exercise can pack quite a punch and build muscles in your legs while improving your posture and overall range of motion. As a plyometric, this movement can effectively exert your muscles and help you achieve toned and bulked-up legs. The number of sets of walking lunges beginners can try doing for muscle-building purposes is 3. Each set comprises 10-12 reps on each leg.
The good old-fashioned pull-ups are among the most potent bodyweight exercises you can do for muscle growth. The movement engages muscles in your back, shoulders, and chest. The benefits of performing this multi-joint exercise are building upper body muscles, improving the overall body strength, and boosting grip strength. So, go ahead and install a pull-up bar in your home to reap the benefits of this power-packed bodyweight exercise.
The many proven benefits of bodyweight exercises like push-ups, pull-ups, mountain climbers make them worth the sweat. Incorporate these workouts in your daily at-home workout regime to bulk up your muscles and get more powerful right at the comfort of your home.