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4 Small ways to build muscles at home for beginners

These are 4 small ways to build Muscles easily at home for beginners. So you want to be more buff, eh? Well, Push-ups are quick, easy, and they can help you build the muscle mass you’ve always dreamed about. All you have to do is pay attention to a couple of simple, but key factors…

1. Doing push-ups correctly

No matter how many push-ups you do a day, if you perform them wrong, your body won’t change one bit! The most important thing here is the form your body makes – your lower back should be perfectly straight, your feet have to be no more than shoulder width apart, and your elbows should make a 20 to 40-degree angle from your belly.

how to build muscles for beginners
How to build muscles for beginners?

To get the most out of a push-up, lower your body all the way to the floor and touch it with your chest. Just don’t forget to breathe in as you lower your body down, and breathe out as you go back up.

2. Rep range.

Usually, the best range for building a prominent muscle mass is 6-12 reps. However, there are some details that you should take into consideration here. Everyone’s body responds to a certain number of reps differently – for someone 3-5 reps are enough to get a toned body, while others get the same result with 15-25 reps.

That’s why it’s important to mix it up and include all kinds of reps in your workout. Start with 2 sets of low 3-5 reps – they’ll make your body stronger, thanks to their high intensity. Then go for 2 sets of medium 6-12 reps – they’ll allow you to make a smooth transition to the last 2 sets of high 13-25 reps. At this point your ligaments and tendons that support the muscles you wanna build will get strong enough to help you achieve the muscle mass you want.

3. Progression.

Challenging your muscles is the key to building a great muscle mass. And how can you do that when you always repeat the same thing? Just like with rep range, you gotta change it up – do push-ups from the knees, from a standard plank, one-armed, with a little weight on your back, with your hands close together, the options are endless.

Changing the surface on which you perform your push-ups can be a massive help as well. With a new challenge every single day your muscles will grow strong and prominent in no time!

4. Measuring results.

To make sure that your training is really working, make it a habit to track your progress during your journey. Before you even begin training, use a tape measure to figure out the exact dimensions of your shoulders, arms, and chest. Then start with a simplest workout you can think of and continue using a tape measure to check how much muscle mass you build.

Measuring results
Measuring results

When this training session stops working, adjust it to a more challenging one, and stick to using a tape measure to see how well this new exercise routine is working. Keep increasing the intensity of your workouts just like that ’till you get the muscle mass you want! Then, you can simply repeat your last training session regularly to maintain your new muscle mass.

And there you go, that’s all you need to know about push-ups to get the body of your dreams! However, if you want to get to the desired results faster, there are a couple of other factors you should pay attention to:

#1. Recognizing your type.

Imagine this: you have a flawless training routine that you perform regularly, you eat perfectly but you still can’t gain the muscle mass you strive for. Is that it? What are you doing wrong? The answer lies in your genes.

There are two main types of muscle fibers: Type One (these people have to work really hard to get an impressive muscle mass) and Type Two (these lucky ones gain muscle fast). So if you do everything you can and still can’t get a body of your dreams, you’re definitely Type One.

This type of bodies respond best to endurance training, so make sure to include a large portion of them in your workout routine and await positive changes!

#2. Training.

If you want to stick to a more diverse training instead of focusing on push-ups, make sure your workouts last no more than one hour. The key to gaining muscle is the intensity of your training, not the longevity of it.

The key to gaining muscle is the intensity of your training, not the longevity of it
The key to gaining muscle is the intensity of your training, not the longevity of it

Regular resting periods are important too – just make them under a minute to keep the tempo of your training up. Don’t hesitate to use weights or barbells – they make your muscles work and boost their growing process. Remember, if you lift the same amount of weight you did a couple of months ago, you’re not building muscle! This is a major red flag that your workout strategy is not working and it’s time to change things up.

#3. Doing yoga.

Believe it or not, yoga is a perfect solution if you really do need to jazz things up in your training sessions. It works out large muscle groups, helps to gain flexibility, and improves your mental health all at the same time!

Doing yoga
Doing yoga

If your original exercise routine is working great though, you can still include a couple of yoga stretches in your off days to keep your muscles in shape without overworking them. Do Tree Pose, Bridge Pose, Triangle Pose, Cobra Pose, and Warrior 1 Pose, and feel your muscles getting bigger and stronger!

Do Tree Pose, Bridge Pose, Triangle Pose, Cobra Pose, and Warrior 1 Pose
Do Tree Pose, Bridge Pose, Triangle Pose, Cobra Pose, and Warrior 1 Pose

#4. Listening to music.

Countless researches show that turning on feel-good music during your workout helps to increase its productivity, and, therefore, get to the final goal faster. This happens because of a variety of factors: the rhythm boosts the intensity of your training, inspires you, and shifts your focus completely on the result.

Moreover, music enhances your muscle memory, allowing you to make your performance better and better with every session. This is really cool! “Alexa, play my motivational playlist!”

#5. Drinking smoothies.

Providing your body with an additional dose of protein during your workout can make a huge difference for your muscle growth. And you don’t have to buy any protein smoothies or cocktails – you can make one yourself! Take 12 oz of water, 1 fistful of spinach, 2 cups of frozen mixed berries, half a cup of plain low-fat yogurt, 2 scoops of vanilla whey protein powder, 1 tablespoon of walnuts, and 1 tablespoon of ground flaxseeds.

Throw all the stuff in the blender and the super drink is ready! Then simply drink this smoothie during your training to give your muscles crucial nutrients and elements for fast and healthy growth.

#6. Eating habits.

A lot of people make a huge mistake of eating very little whenever they’re not training – never do that! On these days your muscles start to slowly but steadily grow which means that they crave all kinds of nutrients and minerals. You may want to lay off of carbs for a bit, since you don’t need to keep your energy high for a workout.

Eating habits
Eating habits

But your protein intake has to be perfect, so make sure to add more eggs, almonds, broccoli, oats, Greek yogurt and other protein-high foods in your menu. And don’t forget about your calorie intake – it shouldn’t drop by more than 500 calories.

#7. Drinking milk.

Doug Kalman, R.D. and the director of nutrition at Miami Research Associates says that a combo of carbohydrates with protein about 30 minutes before going to bed is helpful for muscle gain. The calories that you consume stay with you during your sleep and even decrease protein breakdown in your muscles. It can be raisin bran with a bit of milk or anything else you like.

Just keep in mind that you have to eat the same thing in the morning too. Be persistent about it and it won’t be long ’till you see the result!

#8. Sleeping schedule.

When you sleep, your body releases human growth hormone that allows your muscles to fully recover and grow. So, naturally, a healthy sleeping schedule can do wonders for your muscles. A study that was published in the Journal of American Medical Association showed that sleeping for roughly 5 hours cuts muscle-building testosterone levels by 10 to 15 percent!

Sleeping schedule
Sleeping schedule

That’s why experts recommend 7 to 8 hours of sleep every night – it’s more than enough for your body to relax and your muscles to grow.

So are you pumped up now? Do you have any tips of your own on how to build more muscle? Sound off in the comments below! please don’t forget to rate “Small ways to build muscles at home”. and share it with your friends.

Credit: Bright Side

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