Get Strong Now- Workouts for Strength You Can Start Now from Home
If you want to build muscle fast to look better this summer, don’t imitate a pro bodybuilder’s exercise program. Pro bodybuilders have years of experience and have built a solid foundation, so their workout program of 5 to 6 times of isolated weight training is designed for their developed frames. If you want to gain muscle fast, the safest and fastest way is to build strength first. Here are some pointers to get you started:
Lift Free Weights –
Start with relatively low weight, especially if your just starting out, and lift free weights over machines. Lifting free weights will help you develop the supportive muscles and tendons around your joints and larger muscles. This is key for strength and muscle development. Free weights also have a more natural motion, whereas machines lock you in to a fixed motion that over time can irritate joints and muscle. With free weights, you also have more variation with your lifting program.
Start with Compound Exercises –
To build a strong foundation, start with compound exercises that work a number of areas at one time. These exercises include squats, deadlifts, pull-ups, bench press, dips, barbell rows, etc. You can move to isolated exercises that work on a single muscle once a strong foundation is built. Exercises that cover a number of muscle groups will give you amazing strength and very natural muscle build.
Work The Whole Body –
So many people who work out have favorite areas they like to focus on. How many times have you seen someone with disproportionate arms or chest compared to the rest of their body? Or people with upper bodies that are way bigger then their lower bodies? This kind of working out is a waist of time. Try to balance your workouts as much as possible, and especially include legs. Many pro’s will tell you, how important squats are for their workout. Squats and deadlifts work very important muscle groups and will help you gain big muscle fast.
Diet and Rest –
Obviously diet is a big part to the workout, as it is the fuel you need to lift and the building blocks for your new muscle. Try to eat wholes foods as much as possible. Lots of fruit and vegetables, poultry and fish, brown rice and oats. And get lots of rest. More rest then usual if your working out three to four times per week. Take naps and get 8-10 hours per night.
Some Home-Based Exercises
If you find it hard to fit time in to go to the gym or are all the gyms still closed due to Covid-19? But still want to build strength, here are some easy home based exercises to try:
This is the standard chest exercise that can be practiced anywhere. Pushups not only work your chest, but help tone the rest of your body, including your arms, back, stomach, but and legs. All you have to do is get in the starting position to realize all the areas that it work. Start out lying on the floor on your stomach. Put hands on the floor under your shoulders – palms down. Take a breath and push your body up, keeping your toes pointed towards the floor. If you can’t do a full push up, try pushing your upper body up only – keeping your knees on the floor. You will feel this mostly in the chest and arms, but the rest of your body is working as well.
Sit Ups –
There are variations of sit ups you can do to strengthen your core area. You can do crunches, which are probably the easy ones to start off with. With your knees bent, lying on your back on the floor, cross your arms over your chest and bring your head up towards your knees. You can also lay on the floor with your legs up on a chair. If you want to work the sides of your stomach, you can lay on the floor with your knees bent, arms behind head and bring your left elbow up to your right knee and then switch.
Dips work the back of your arms (triceps), but again, will also help tone other areas. Using a chair extend your body in front, with your arms bent behind you and your hands holding the edges of the chair. Your heels are touching the floor in front of you and your hands are the only part supporting your torso. You can now extend your arms to an almost straight position.
Although most people do squats with waist in the gym, we can also work the same muscles at home. Stand feet shoulder width apart, and slightly look up to the ceiling. You can raise your arms as if you were holding a barbell across your shoulders and then squat down. As we are not using weight, try to really squeeze your leg muscles for the entire movement and especially when coming up.
To get your cardio, you can either skip rope or get outside and walk or run. You may also want to look at the various home fitness videos on the market. Yoga and Pilates are both great for home based exercise.
If your serious about gaining muscle, gain strength first. Try to learn more about the proper workout diet and bodybuilding supplements that will help you optimize your gain.