You don’t need a fancy gym to begin building muscle. You can build bodacious biceps in the comfort and privacy of your home. I would venture to say millions of people have taken this approach and been successful over the years. The internet is full of fitness content producers who have taken this route with great success. So, how can you achieve your fitness goals at home? Here is a primer to help you get started and stay organized.
Step 1: Mindset – You Can Do It
Humans are incredibly capable of achieving the seemingly impossible. It’s just a matter of setting your mind to it. This simple step is the most powerful. Even if you get everything else wrong, nothing will stop you from achieving your desired goals if you devote your entire mind, body, and soul. But you have to want it. You have to want it really bad. Want it enough that you will not let any obstacle stop you from reaching your goal. It’s all about mental toughness. You must be willing to jump any hurdle and circumvent any roadblock.
But obviously, it’s not enough to close your eyes and wish really hard. You must be able to consistently turn your desire into action. Muscles will grow when you stress them, feed them, and rest them. This should be your overarching action plan: overload, nutrition, and recovery. This is the blueprint you will live by.
Step 2: Gear Up
Some basic equipment is nice, but you really don’t need any equipment if you are creative about it. There are many ways to stress your muscles without any fitness equipment at all, but here are a few low-cost, low-tech tips on basic equipment:
- Start with your body – it’s free, and always available
- A set of adjustable dumbbells – or even two jugs filled with water or sand
- A backpack – filled with sandbags for extra weight
- A strong chair or table – for dips and step-ups
Step 3: The Top Muscle Movements
When building muscle, it makes the most sense to train the largest muscle groups to have the most significant impact – especially when just starting out. You don’t need a 50-exercise routine to achieve your goals. Here are a few simple exercises that can get you 90% of the results you are looking for:
- Push-ups (chest, shoulders, triceps)
– No equipment needed - Pull-ups or Inverted Rows (back, biceps)
– If you can’t do a pull-up, start with an inverted row - Squats (quads, glutes)
– Concentrate on proper form and add weight with your backpack as you advance - Lunges (legs, balance)
– Concentrate on proper form – slow and controlled - Pike Push-ups or Handstand Holds (shoulders)
-Use a wall for stability
Sets and repetitions: Do 3–4 sets of 8–12 reps. When it begins to feel easy, make it harder in some way – like adding more weight.
Step 4: Try the 3-Day Split
When training, it’s best to split or group your workouts into logical segments and rest in between each segment. For example, do all your pushing exercises on one day. Then do all your pulling exercises. And lastly, do all your leg and core exercises on the final day. Train on Mondays, Wednesdays, and Fridays, and rest on Tuesdays and Thursdays.
Day 1 – Push
- Push-ups
- Pike push-ups
- Tricep dips
Day 2 – Pull
- Pull-ups or inverted rows
- Barbell or water jug curls
Day 3 – Legs/Core
- Squats
- Lunges
- Planks
Step 5: Eat with Purpose
Your muscle will be hungry for replenishment – feed it protein. You should aim for an intake of 1 gram of protein per pound of body weight. Get your protein from as many natural sources as possible, like beef, fish, chicken, eggs, Greek yogurt, and lentils. Carbs like oats, rice, and potatoes aren’t the enemy and provide essential fuel for workouts. Lastly, fats always get a bad wrap – probably because they are named “fat” – but they provide key nutrients necessary for your body’s essential processes. Seek natural fats and healthy oils, like avocado, nuts, and olive oil.
Track your total calorie intake and body weight. Remember, unless your main goal is to lose weight, building muscle will result in more weight – expect it. If your weight is not increasing, consider increasing your caloric intake to ensure you are feeding your muscles sufficiently.
Step 6: Sleep
Rest and sleep are an essential part of the program. Workouts will stress and tear down your muscles, and the human body’s natural response is to build them back stronger. Your body repairs muscle while sleeping. And getting enough sleep for this metamorphosis is essential. Aim for 7–9 hours of sleep each night.
Step 7: Track Progress
Lastly, record your workouts in a notebook. Make notes as to weight and reps. Seeing these numbers increase will be great motivation. Also, take pictures and measurements. Seeing all these improvements over time will provide the reinforcement you need to make it through any rough patches.
