Any weight-bearing exercises will improve your muscle mass. Pushups, dips, planks squats, lunges, wall sits, step ups, taking the stairs, running, etc. and these muscles bearing exercise can be a better option for the workout from home without going the gym. In simple terms there are many ways though which we can work out without going gym. Some of these processes are discussed below:
First thing is that one needs to understand that ‘there is no best; change their thinking. Honestly building an ideal amount of muscle generally requires equipment at a certain level. So provided you’re willing to invest in equipment at home you can often gain appreciable amounts of muscle.
The problem with the thinking that just doing bodyweight exercises like chin-ups, push-ups, and squats at home will lead to gaining muscle is:
It’s not actually ‘that simple’ Nutrition is a huge factor for gaining muscle (you won’t gain much without an energy surplus). Any weight-bearing exercises will improve your muscle mass. Pushups, dips, planks squats, lunges, wall sits, step ups, taking the stairs, running, the monkey bars at the playground… Continue to challenge your muscles and work to fatigue. And you don’t have to use weights. You can use gallon jugs full of water, for example, to do bicep curls, triceps extensions, bend over rows, overhead presses, and to hold to add extra weight to your lunges and squats.
Progressive overload basically means that you are progressively changing the workout to make it more challenging over time. You can do that by:
- Increasing the number of reps;
- Increasing the load;
- Changing the levers or mechanical advantage (a narrow pushup is generally more challenging than a moderate width);
- Changing the gravitational load (moving from two limbs to one);
- Changing the amount of rest you permit (less rest usually taxes our aerobic or muscular endurance system more, while a lot of rest is more useful for developing strength/power);
- Changing the tempo of exercise (explosive for instance or really slow in another instance);
Once the body has received enough stimulation to maximize a particular quality then it needs a change. If you don’t give it enough stimulation then it doesn’t change (so one workout yields a little benefit but not as much as 8 does) much in the long term.
If your functional capacity right now is 30 pushups, and you start doing 30 pushups every day, nothing will change because you’re not creating stimulation beyond your current ability. You need to progressively overload and stimulate your body into an adaptation over time.
That’s why bodyweight squats are a next-to-useless exercise for building lower body mass. Most people can bang out 100’s after only a few short weeks of practice, hardly breaking a sweat. You end up training your aerobic system at that percentage of a challenge, not stimulating much muscle growth.
Every ‘set’ should be trained to ‘technical failure’ meaning the point where you can’t execute another lift with perfect technique and/or your speed of movement has been drastically reduced. This is different from absolute failure, where you can’t execute the lift at all anymore. Meaning doesn’t stop you at 2 reps if you only have 2 reps to finish to get your 35, make sure you train to whatever your muscular limit is.
Rest 60 seconds between bouts/sets, or alternate back and forth between the upper body pull and lower body push, then alternate back and forth with the upper body push and the lower body pull until done. If you finish one exercise faster when pairing them, rest 60 seconds between sets of the same exercise still. If at any point you can do that exercise for more than 12 reps, add additional load.
Every 4th week, reduce the volume you do by 1/3. So in this case rather than 35 repetitions accumulation, in week 4, you do 25 repetitions of accumulation.
After 4 weeks of training, change the exercises to 4 new variations that you can’t do for more than 12 repetitions and repeat the process above for another 4 weeks.
After 8 weeks of training, change the exercises again to 4 new variations, but this time also changes the tempo at which you lift to really slow too. Something like 3-4 seconds lowering yourself and 2 seconds coming back up.
In future 16 week periods, change the tempo to explosive/fast for one phase, shorten the rest for one phase, or go for high repetition training where you max out simple movements like the pushup, pullup, and bodyweight squat — basically gradually introduce new challenging variables throughout the year but they probably only need to be done 3-4 phases out of a year. While the standard 35 reps with something you can’t lift more than 12 times should be done 6-8 times a year.
After a year of training like this, consider changing the method more drastically and/or purchase some equipment but follow a similar 4-week cycle pattern of progressive overload, with every 4th week being a little bit easier than the other weeks. 52 weeks = 13 training cycles a year, minus the 2-6 weeks you take off from lifting over the year.
These are some of the procedures which one can follow in order to workout at home without going the gym.