How to build muscle at home: The Ultimate Guide

How to build muscle at home: The Ultimate Guide | Leopard Nutrition

Are you looking to build muscle at home without any expensive equipment? 

If so, you're in luck! 

This guide will teach you how to build muscle fast and effectively with just a few simple exercises. We'll also provide helpful tips on nutrition and diet that will help support your muscle-building goals. 

So whether you're a beginner or an experienced weight lifter, read on for all the info you need to get started!

What muscles can be worked out at home?

You can target various muscles at home with an effective workout strategy without needing special equipment. 

For the upper body, exercises such as push-ups and pull-ups can help to strengthen the chest and arms.

For the lower body, squats and lunges are practical exercises for toning the legs and buttocks. 

In addition, sit-ups and crunches are suitable for working out the abdominal muscles. 

Including a mix of these exercises in your workout routine can target all major muscle groups and achieve a well-rounded workout.

Benefits of working out at home

Exercising at home has several muscle-building benefits:

  1. You can save time by not commuting to and from the gym.
  2. You have complete control over your environment, so you can create a workout space that is comfortable and distraction-free.
  3. You can tailor your workouts to your specific goals and fitness level.
  4. You can save money on membership fees and other gym-related expenses.

Overall, working out at home can be more efficient and effective in building muscle and improving your fitness level.

How to get started with a muscle-building routine?

If you're looking to build muscle, there are a few things you need to do to get started. 

First, you must ensure that your routine includes cardio and strength training. Cardio will help you to lose fat and increase your endurance, while strength training will help you to build muscle mass.

Second, you need to make sure that you are working out regularly. An excellent muscle-building routine should be performed at least three times per week.

Finally, you must ensure you are using the right exercises. Some exercises are better for building muscle than others, so choosing the ones that will work best for you is essential. With a little effort, you can create a muscle-building routine that will help you achieve the desired results.

Build muscle at home with bodyweight exercises 

Bodyweight exercises are a great way to build muscle without needing special equipment.

These exercises are great for building muscle and can be done as part of a full-body workout or as targeted exercises for specific muscle groups.

With creativity, you can create a challenging and effective workout to help you build the muscle you want.

Bodyweight Exercises For Chest 

When it comes to chest exercises, there are plenty of options to choose from. But these three bodyweight exercises are a great place to start.

Push-ups: 

Push-ups are a classic chest exercise that works the pectoral muscles, triceps, and shoulders. 

  1. To do a push-up, place your hands on the ground shoulder-width apart and extend your legs behind you so that you are in a plank position. 
  2. Lower your body until your chest is above the ground, then push back to the starting position. 
  3. Do this for 12-15 reps.

There are many variations of push-ups that you can do to target different muscle groups or make the exercise more challenging. Some variations include placing your hands close together, widening your stance, or doing one-arm push-ups.

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Incline push-ups: 

Incline push-ups are a great alternative to traditional push-ups if you don't have the strength or range of motion to do them on your toes. 

  1. To do an incline push-up, place your hands on a raised surface such as a chair, bench, or countertop and extend your legs behind you. 
  2. Lower your body until your chest is above the raised surface, then push back to the starting position.

Decline push-ups:

Decline push-ups are a more advanced variation of the traditional push-up. 

  1. To do a decline push-up, place your feet on a raised surface such as a chair, bench, or countertop and place your hands on the ground shoulder-width apart. 
  2. Lower your body until your chest is above the ground, then push back to the starting position. 

Bodyweight Exercises For Back

Some of the most effective bodyweight exercises you can do to target your back muscles are as follows:

Pull Up exercise for the back.

The pull-up is an excellent exercise for working the back muscles. It is a compound exercise that also works the biceps and shoulders. 

This bodyweight exercise works for all the major muscle groups in your back, including the latissimus dorsi, trapezius, and rhomboids. 

In addition to strengthening your back muscles, pull-ups help improve your posture and prevent injuries. 

To perform a pull-up: 

  1. Grip a bar with your hands shoulder-width apart and hang from it with your legs straight. 
  2. Then, pull yourself up until your chin is over the bar. 
  3. Lower yourself back down to the starting position and repeat. 
  4. If you can't do a full pull-up, try doing assisted or negative pull-ups.
  5. Repeat for 10-12 reps.

Chin Up exercise for back

The chin-up is a variation of the pull-up that targets the biceps more than the pull-up. 

This exercise is a great way to work out your back muscles. 

To do the Chin Up exercise:

  1. Start by gripping the bar with your hands shoulder-width apart.
  2. From there, pull yourself up until your chin is over the bar.
  3. Lower yourself back down and repeat for 10-12 reps.

Inverted Row exercise for back

The inverted row is an excellent exercise for working the upper back muscles. It is a compound exercise that also works the biceps and shoulders. 

To do an inverted row:

  1. Lie on your back underneath a bar. 
  2. Grasp the bar with an overhand grip, palms facing away from you.
  3. Pull your body up towards the bar, leading with your chin. Your back should remain straight throughout the exercise. 
  4. Lower yourself back down to the starting position and repeat.
  5. Repeat two times for 10-12 reps.

Start with a few reps and gradually increase as you get stronger.

These are just a few exercises you can do to target your back muscles. Add these exercises to your routine to start seeing results.

Bodyweight exercises for Arms

Target your arms muscles with these exercises

Tricep dips: 

Tricep dips are a great way to sculpt and tone your arms. 

  1. Sit on the edge of a sturdy chair or bench with your hands placed shoulder-width apart. 
  2. Place your feet flat on the floor and slowly lower yourself, keeping your back straight. 
  3. Once your elbows are at a 90-degree angle, push yourself back up to the starting position.
  4. Repeat two times for 10-12 reps.

Diamond push-ups: 

  1. Start in a standard push-up position, but place your hands together in a diamond shape. 
  2. Lower yourself until your chest nearly touches the ground, and then push yourself back to the starting position.
  3. Repeat two times for 10-12 reps.

Close-grip push-ups: 

Start in a standard push-up position, but place your hands together. Lower yourself until your chest nearly touches the ground, and then push yourself back to the starting position.

These are a great way to target your triceps.

Bodyweight exercise for Legs

The Best Bodyweight Leg Exercises

Squats: 

Squats are an excellent exercise for your entire lower body, including your quads, hamstrings, calves, and glutes. 

To do bodyweight squats:

  1. Stand with your feet shoulder-width apart and lower your body down as far as possible. 
  2. Then, drive back up to the starting position.
  3. Do this for 12-15 reps.

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Pistol squats: 

To do this exercise:

  1. Start standing with one leg extended in front of you and the other bent behind you. 
  2. Lower your body as far as you can on the bent leg before driving back up to the starting position.
  3. Do this for 12-15 reps.

You can try doing one-leg squats or jump squats as you get stronger.

Lunges: 

Lunges are another excellent exercise for your lower body. They target your quads, hamstrings, and glutes. To do a bodyweight lunge:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Take a large step forward with one leg and lower your body until both legs are bent at 90-degree angles.
  3. Make sure your front knee is not moving past your toes.
  4. Drive back up to the starting position.
  5. Repeat on the other side.

Calf Raises: 

Calf raises are a great way to strengthen your calves. To do this exercise:

  1. Stand with your feet shoulder-width apart and raise onto your toes.
  2. Lower back down to the starting position. You can hold dumbbells or kettlebells in each hand to make the exercise more challenging.
  3. Try doing one-leg calf raises if you want to make it more challenging.

How to build muscle at home with dumbbells

Dumbbells are a great option if you're looking to build muscle at home. They're relatively inexpensive and can be used for a variety of exercises.

Here are a few tips to help you get started:

Choose the right weight: You should be able to lift the dumbbells for 12-15 repetitions without too much difficulty. If you can't, the weight is too heavy. The weight is too light if you lift them quickly for more than 15 repetitions.

Use proper form: When doing any strength training, it's essential to use proper form. This will help prevent injuries and ensure you get the most out of your workout.

Focus on compound exercises: These are exercises that work for multiple muscle groups simultaneously. Examples of compound exercises include squats, lunges, and presses.

Give your muscles time to recover: Muscle tissue needs time to repair and grow after working. That's why having at least one day of rest between strength-training sessions is crucial.

Following these tips, you can safely and effectively build muscle at home with dumbbells.

Chest Workout At Home With Dumbbell

Here is a home chest workout with dumbbells that you can do to build muscle.

  1. Start by lying on your back on a bench or stability ball.
  2. Hold a dumbbell in each hand and press them both overhead.
  3. Lower the weights back to your chest and then press them back up.
  4. Do this for 12-15 reps.

Chest fly

  1. Start by lying on your back on a bench or stability ball again.
  2. Hold a dumbbell in each hand and press them both overhead.
  3. Lower the weights out to your sides, keeping your elbows slightly bent.
  4. Then, bring the weights back to the starting position.
  5. Do this for 12-15 reps.

You'll need two dumbbells and a stability ball for the next exercise.

  1. Start in a push-up position with your hands on the ball.
  2. Do a push-up and then roll the ball toward your chest.
  3. As you do this, pick up one dumbbell and press it overhead.
  4. Return to the starting position and then repeat with the other arm.
  5. Do this for 12-15 reps.

Finish up with some Dumbbell pull-overs.

  1. Lie on a bench or stability ball on your back and hold a dumbbell in each hand.
  2. Press the weights overhead and then lower them behind your head.
  3. Be sure to keep your elbows slightly bent.
  4. Then, press the weights back up to the starting position.
  5. Do this for 12-15 reps.

That's it for this home chest workout with dumbbells! Mix up your routine and try different exercises to keep your muscles guessing. And don't forget to add some cardio to help you build even more muscle.

Arms Workout At Home With Dumbbell

Here is a home arms workout with dumbbells that you can do to build muscle.

  1. Start by doing some biceps curls.
  2. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  3. Keeping your elbows close to your sides, curl the weights up to your shoulders.
  4. Then, lower them back down to the starting position.
  5. Do this for 12-15 reps.

Next, do some triceps kickbacks.

  1. Start in a lunge position with your left leg forward and your right leg back.
  2. Bend forward at the waist and place your right hand on your left knee for support.
  3. Hold a dumbbell in your left hand and extend your arm behind you.
  4. Then, kick your arm back until it is straight.
  5. Do this for 12-15 reps, then switch sides and repeat.

For the next exercise, you'll need two dumbbells.

  1. Start by lying on your back on a bench or stability ball.
  2. Hold a dumbbell in each hand and press them both overhead.
  3. Lower the weights back to your chest and then press them back up.
  4. Do this for 12-15 reps.

Finish up with some dumbbell overhead triceps extensions.

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
  2. Press the weights overhead and then lower them behind your head.
  3. Be sure to keep your elbows close to your sides.
  4. Then, press the weights back up to the starting position.
  5. Do this for 12-15 reps.

Back Workout At Home With Dumbbell

  1. Start by lying down on your stomach on an exercise mat or carpet.
  2. Place the dumbbells on the floor next to your hips.
  3. To start the exercise, slowly lift the dumbbells off the floor and up to your chest. Keep your back straight and avoid arching your lower back as you lift the weights.
  4. Once the dumbbells are at chest level, pause and slowly lower them back down to the starting position.
  5. Repeat for 12-15 repetitions.

You can try this exercise with one dumbbell in each hand for an added challenge. Alternatively, you can hold a single dumbbell in your left hand and place your right hand on the floor for stability. Perform the same lifting and lowering motion, but be sure to keep your back straight throughout the entire exercise.

  1. Place a bench in the middle of your home workout space.
  2. Lay down on your back on the bench, and position yourself so that your head and shoulders are off the edge of the bench.
  3. Now, it's time to choose your weight. If you're a beginner, start with a lightweight. If you're more experienced, go for a heavier dumbbell.
  4. Once you've got your dumbbell, hold it in your left hand and rest your arm on the bench.
  5. Now, with your right hand, reach down and grab the dumbbell.
  6. Slowly lift the dumbbell, and squeeze your back muscles as you do.
  7. Hold the dumbbell at the top, and then lower it back down.
  8. Repeat this exercise 12-15 times, switch sides, and do the same with your right hand.

Doing this workout a few times per week will help you build muscle and strength in your back. And, you can do it all from the comfort of your own home!

Legs Workout At Home With Dumbbell

Dumbbell exercises are a great way to do it if you want to tone your legs and build muscle. And, if you have a pair of dumbbells at home, you can do these exercises in the comfort of your own home.

Here are two great leg exercises that you can do with dumbbells:

Dumbbell Squats:

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
  2. Lower yourself into a squatting position, keeping your back straight and your knees behind your toes.
  3. Once you reach the bottom of the squat, pause for a moment and then stand back up.
  4. Repeat for 12-15 repetitions.

Dumbbell Lunges:

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
  2. Step forward with your left leg and lower yourself into a lunge position.
  3. Keep your back straight and your front knee behind your front foot.
  4. Once you reach the bottom of the lunge, pause for a moment and then push off with your left leg to return to the starting position.
  5. Repeat on the other side.
  6. Alternate sides for 12-15 repetitions.

Doing these exercises a few times per week will help you build muscle and strength in your legs. And, as a bonus, they'll also help to improve your balance and coordination.

Final Words

Now that you know the best exercises for building muscle at home, it's time to put them into action! Try incorporating some of these exercises into your workout routine and

Remember to warm up before you exercise and cool down afterward. And always listen to your body – if an exercise is causing you pain, stop and consult a doctor. You'll be on your way to a robust and healthy version of yourself with time and effort.

What are your favorite at-home exercises? Let us know in the comments below! And be sure to sign up for our newsletter to get the latest tips and tricks on staying fit and healthy.

Thanks for reading!

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