How To Build Muscle At Home



Learning how to build muscle at home will be your best and only option if you don’t like training in a gym, don’t have a gym membership, or you just don’t have a gym to train at.

In order to build muscle at home, you’ll need 2 important things. First, you’ll need some basic exercise equipment i.e. a barbell, plates, dumbbells and 2nd, you’ll need to follow a structured routine that will allow you to progress in both muscle size and strength on a consistent basis.

In this article, I’ll explain how to set up your own home gym, as well as all the equipment you will need In order to build muscle at home, and I’ll also give you a few sample workout routines that can be done without a gym.

First, here’s the important equipment you’ll need in order to build muscle at home:

1. An adjustable bench- You’ll need an adjustable bench to perform presses with both barbells and dumbbells. A good adjustable bench allows you to change the angle of the bench from flat to incline.

2. A barbell & weight plates – This is the most important and most basic piece of equipment that you’ll need as almost all muscle building exercises are performed with barbells and weighed plates.

3. A chin-up bar – This is a low-cost bar that fits inside of a doorframe and allows you to do pull-ups and chin-ups.

4. Adjustable dumbbells – Either purchase a full set of dumbbells or adjustable dumbbells that allow you to change the weight resistance/poundage.

5. A squat rack – You’ll need a squat rack that will allow you to safely rack and re-rack a barbell when you’re performing a set of squats.

Investing in the above 5 pieces of equipment will allow you to build muscle at home without ever having to go to a gym.

In order to build muscle mass and strength, you’ll need to progress in the amount of weights that you use over time, thus you’ll want to ensure that you have heavy enough plates and dumbbells to utilize as you continually progress in both size and strength.

Some adjustments that you’ll want to make in order to build muscle at home.

Since you’re not training in a fully equipped gym, you won’t have a vast array of exercise equipment to choose from, so you’ll have to make a few modifications when you’re training at home. Here are some adjustments you’ll need to make...

Adjustment #1: Always use a spotter when you’re performing pressing movements - This has nothing to do with equipment but everything to do with your safety. Be sure that you always have a spotter whenever you’re performing any type of pressing movements with dumbbells and barbells.

If you don’t have a spotter when you’re performing heavy compound movements, you can seriously injure yourself. For safety purposes, do not perform any barbell presses when you don't have a spotter, use dumbbells instead.

Adjustment #2: Perform dips with chairs - Unless you have a dip stand or station, you’ll need to use 2 chairs to perform triceps dips. Be sure that the chairs are stable and won’t collapse due to the pressure that you place on them with your own bodyweight.

If you don’t have two reliable chairs to use, then your best option is to substitute chair dips with lying dumbbell extensions.

Adjustment #3: Substitute pull-ups with rows or deadlifts – If you are not able to purchase a pull-up bar and you have no other way of performing chin-ups and pull-ups, you’ll have to substitute pull-ups with either deadlifts or barbell rows. Both barbell and dumbbell deadlifts and bent-over rows will increase the size and width of your back muscles.

Adjustment #4: If you don’t have a squat rack, perform lunges instead - Although I highly recommend that you purchase a squat rack so that you can safely perform the most effective lower body mass builder – the squat, if it’s just not possible for you to have a squat rack, then the only other substitution that you can make is to perform barbell and dumbbell lunges in place of squats.

How To Build Muscle At Home – A 3 Day Sample Workout Routine

Here’s a sample 3-day intermediate workout routine that you can follow to build muscle at home once you have all of the equipment that I’ve outlined in the beginning of this article.

Day 1: Back-Triceps-Abs
Exercise, Sets, Reps, Rest (in seconds)

One-Arm Dumbbell Rows 3 x 12, rest (90)
Pull-Ups 3 x 10 (120)
Barbell Deadlifts 3 x 10 (120)
Chair Dips 3 x 10-12 reps (120)
Overhead Dumbbell Extension 3 x 10-12 (90)
Crunches 3 x 12-15 (90)
Hanging Leg Raise 3 x 15 (60)

Day 2: Chest-Biceps-Forearms-Calves
Exercise, Sets, Reps, Rest (in seconds)

Incline Barbell Bench Press 3 x 10-12 (120)
Incline Dumbbell Press 3 x 10-12 (120)
Incline Dumbbell Curls 3 x 10-12 (90)
Standing Barbell Curls 3 x 12 (120)
Seated Dumbbell Hammer Curls 3 x 10 (120)
Standing One-Legged Dumbbell Calf Raise 3 x 12-15 (120)

Day 3: Quadriceps-Hamstrings-Deltoids
Exercise, Sets, Reps, Rest (in seconds)

Barbell Squats 3 x 12-15 (120)
Dumbbell Lunges 3 x 15 (120)
Stiff-Legged Dumbbell Deadlifts 3 x 12-15 (90)
Seated Dumbbell Shoulder Press 3 x 10-12 (120)
Dumbbell Lateral Raise 3 x 12-15 (90)

Be sure to take at least 1 day of rest in-between each workout day to ensure that you’re recovering form the training sessions.



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