What is a good workout routine to build muscle at home?
Table of Contents
What is a good workout routine to build muscle at home?
Bodyweight exercises to build muscle at home
- Push-up: 3–6 sets of 6–12 reps.
- Burpee: 6 per minute for 15 minutes.
- Plank-up: 3 sets of 5–10 reps.
- Triceps dip: 2 sets of 10–12 reps.
- Inchworm: 3 sets of 4–6 reps.
- Step-up: 3 sets of 15 reps (each side)
- Lunge: 3 sets of 15 reps (each side)
- Squat: 3–5 sets of 8–12 reps.
What is the best weight lifting routine?
Sample Workout
- Barbell back squat. 5 sets, 5 reps (rest 1-2 min.)
- Barbell Bench Press – Medium Grip. 5 sets, 5 reps (rest 1-2 min.)
- Barbell Row. 5 sets, 5 reps (rest 1-2 min.)
- Pull-up. 2 sets, 8 reps (rest 30-45 sec.)
- Dumbbell Lateral Raise. 2 sets, 8 reps (rest 30-45 sec.)
- Sit-up. 2 sets, 15 reps (rest 30-45 sec.)
Can you get ripped by just lifting weights?
Research has shown that weight training can be just as effective as aerobic training (aka cardio) in fat loss, with the added benefit of increasing lean muscle building and retention rates (not losing muscle) more than cardio (2). This is a significant finding for anyone who is looking to get as ripped as possible.
Is weight training possible at home?
Strength training is a versatile type of workout that you can do almost anywhere. While it’s a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.
Why high reps are better?
One of the biggest benefits to performing high repetitions with lower weights during exercise is the reduced risk for injury. Decreased load and decreased strain are placed on joints when movement involves little to no weight. There is also a decrease in muscular compensation.
Is 15 minutes of strength training enough?
“Even in 15 minutes, you can efficiently work with bodyweight exercises to raise your heart rate and strength training to build lean muscle. You will not only get the physical benefits from 15 minutes of exercise but the mental benefits as well.”
Is it OK to lift light weights every day?
Although heavy or light weight training daily may help you lose weight, it’s not necessarily advisable to work out every day. Incorporating rest days into your routine is vital to your long-term weight-loss success. When you rest, you give your body a chance to recover from a weight lifting session.
Should I lift heavy first then light?
Light weights may also offer an advantage for beginners just learning the ropes. Starting your weight lifting journey with lighter weights helps you focus on form, making sure it’s perfected before getting into the more heavy and challenging weights that require excellent form to prevent injuries.
