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5 Home Workouts that can help you Build Muscle

Introduction

If you want to build muscle through workouts, you have to be patient. The entire thing doesn’t happen overnight. So how long does it take to build muscle? It depends. Some people start seeing results towards the end of the first month of training while others notice the changes much later on. In most cases, it depends on your diet and frequency of the workout routine. To help you on your journey, here are 5 exercises that can actually help you build muscle within a short time.

Home Workouts to help you Build Muscle

1. Squats

This is one exercise that you can do from any location. To do it, you have to stand with your knees a bit wider than shoulder width. Then, bend them slightly while keeping your back straight. Slowly lower yourself until your thighs are parallel to the ground. Hold that position for about 2 to 3 seconds, and then go back up. Do the exercise for 30 seconds before resting and going on to the next workout.

This exercise helps build your calves, hamstrings, and quadriceps. You will also be surprised to learn that this workout helps to build muscles for the rest of the body. Here is how that happens; your body releases the human growth hormone, which is crucial in helping you build different muscle groups.

2. Push-ups

To properly do the push-up, put your hands on the floor. Make sure that they are shoulder-width apart. Then, go down until you reach a point where your chest almost touches the floor. Make sure that you breathe in as you rise and out as you go down. That way, air properly circulates through your lungs. Time yourself for 30 seconds.

Push-ups are effective because you are basically using your body weight to build your chest, abs, triceps, and shoulders. There are different variations. You can also do wide arm, staggered, incline, and decline push-ups.

3. Planks

To perform this exercise, place your elbows directly beneath your shoulders and make sure that your wrists face in the same direction as your elbows. Push your entire body up, and then bring your chin closer to your neck. Squeeze your thigh and stomach muscles as you maintain normal breathing. Try to hold the position for 30 seconds.

Planks help you build the following muscles: obliques, lats, rectus abdominus, transverse abdominus, glutes, rhomboids, spinal errectors, and traps.

4. Morning Run

If you wake up early, you can put on your running clothes and shoes and go for a quick run around the neighborhood. A nice trick that you can use is tucking in your stomach as you run. You can do a 20 to 30 minute run.

Running helps you build your calves and core muscles. As you do running for strength and endurance training, make sure that you adjust your diet accordingly. Take lots of protein.

5. Lunges

So far, we’ve mostly talked about exercises that build the upper body. Lunges are great if you want to have a great lower body. To do them, just stand straight with your shoulders relaxed. Then, push one leg forward while lowering the other. Make sure that the knee of the back leg touches down and forms a 90 degree angle. The front leg should be in such a position that the thigh forms a right angle with the ground. Return to the starting position and repeat with the other leg. Breathe normally as you do the exercise. You can time yourself for 30 seconds.

This exercise helps you to build your butt, glutes, hamstrings, quadriceps, core, and back muscles. You can do different versions of this exercise: from the split-squat jumps to isometric lunge holds.

Conclusion

The above exercises are guaranteed to help you build muscle. What makes them great is that you can do them at home and at anytime without using any equipment.