How to build muscle at home

How to build muscle at home

You can pump up anywhere. Even on horizontal bars and parallel bars, even in a free outdoor hall, even at home. It takes a little patience, moral resilience to various distractions, and time. Yes, muscles grow quickly only in fairy tales about “12 weeks from an IT specialist to the Hulk” or “8 weeks from an accountant to Miss Bikini”. Workouts at home can be effective if they are mindful. A person should understand what he is doing – basic anatomy, differences between exercises, technique, periodization should not be empty sounds. Do not understand? Alternatively, you can take a good program. Or evaluate in detail the technique of each movement from the video that is filmed during the training. But first, you need to understand a little theory and go through a couple of programs for beginners.

What happens to muscles during exercise

muscle growth

Most generally, exercise injures muscle fibers, nutrition and recovery help them grow. During the session, we do exercises that damage muscle fibers and create stimuli for growth. When we rest, eat enough protein, fat and carbohydrates, and sleep, the body’s hormones switch to anabolism. Muscles are “repaired”, as the body “understands” that they are needed, the person will soon load them again. Over time, muscles increase, and a person acquires the physique that he wants.

In fitness theory, changes in the body and muscle tissue are divided by training periods.

Complete newbie

Imagine that someone has spent their entire life on the couch. At school, he had an exemption from physical education, or some irregular activities like running or football. At the university, for a couple of years, he did not go anywhere except for bars, at all, and then he saw that no one liked the belly and thin arms, and shortness of breath did not add personal effectiveness. Our imaginary hero decided to build muscle.

He bought home dumbbells, a horizontal bar in the doorway, push-ups, and dug up a set of weights at his grandfathers’ dacha. He does not go to the gym, because there greedy coaches breed newcomers for money. He goes to YouTube, where some blogger teaches him to do push-ups from the floor, and pull-ups to compensate for part of the body weight with a jump. So our hero is engaged in push-ups, pull-ups, squats without weight, and light exercises with dumbbells.

Within a month, his nervous system gets used to “digest” the load, sleep improves, appetite improves, the dyspnea, which followed at the beginning after each lesson, goes away. Strengths are gradually growing, so he can already do more than 20 push-ups, and is forced to acquire stops and a weighted vest.

In the first 3-4 months, the growth of strength is directly proportional to the growth of technical skill, therefore, when working with a trainer, tasks like pumping up muscles are not posed. But this will not motivate a beginner! He wants to quickly see the cubes in the place of the soft belly, and the peak of the biceps in the place of the thin “chicken” arms. Therefore, a competent coach in this difficult period will tell the ward about proper nutrition. By normalizing the diet, a person will look better in a matter of weeks. This will be the first visual result.

For workouts at this time, exercises with body weight or minimal weights are preferred. The program is built around push-ups, pull-ups, goblet squats, lunges with minimal weight, squats without weights, and straight crunches on the press. These exercises must be performed slowly, follow the technique.



The next couple of years are turning points in the life of a beginner fitnessist. The average person does not see much results from home training and quits. Yes, this is because we were taught that muscles should grow as in advertising, that is, in 3-4 months we should see significant changes. Having suffered for six months, a person enters the “dusty dumbbells” club. Yes, those who lose weight are more likely to have a long-term friendship with sports. They achieve results mainly through proper nutrition. The more carefully they follow their diet, the better they are at changing themselves. Such people successfully lose weight, and then begin to gain muscle mass.

In general, if you take a disciplined guy who will do weights 3-4 times a week, increasing the load progressively, and eat for “weight growth”, he will gain about 20 kg in a couple of years. Yes, not all of these will be muscles, and the fat component will also partly increase. So that this does not greatly “spoil the aesthetics” experts recommend alternating mass-gathering cycles with “drying”. But the fact remains unchanged – in 2 years the genetic potential of muscle hypertrophy in most natural athletes is not exhausted.


This word is called an increase in muscle volume due to the division of muscle fibers. By the way, not all scientific studies confirm that a person, in principle, is able to increase mass due to hyperplasia. Bodybuilding experts refer to the theory of Professor Seluyanov, and recommend his methods. Or they also suggest training in a high volume with light weights, and they say that this way a person will gain about 10 kg of muscle.

Sadly, few people manage to check words in practice. The point here is not that people are too lazy to swing, but the fact that most theorists are very densely using not only sports nutrition, but also anabolic steroids. Here science is unambiguous – a person who trains in sports pharmacology is capable of muscle hyperplasia. And his mass is growing much faster.

System adaptation

They say that not every builder can get to the stage where nothing works anymore. It’s all about the notorious life circumstances. A little rescues here is that power sports alternate in practice. Someone starts just to build muscle, and then goes to crossfit or powerlifting to start using these muscles. Others alternate between “mass” and “drying” and postpone this moment. But when adaptation occurs, it is believed that the athlete can only keep fit and make sure that no injury occurs.