Barbells, dumbbells, benches, Smith machines and stability balls are all types of gym equipment used to build muscle. If you do not have a gym membership and you do not own any fancy equipment, you are still in luck when it comes to gaining muscle. It doesn't take gym equipment to do body weight exercises from the comfort of your home.
Work to Failure
Generally speaking, failure is a word used to describe not being able to execute any more reps with an exercise. In actuality, failure means not being able to perform any more reps with good form. If you want to gain muscle without equipment, perform every set until failure. This high intensity will ensure your muscles get adequately worked.
Gradually Increase Sets
When it comes to sets of exercises, three to four is a general recommendation. If you have never exercised before, start out with one set and gradually increase your sets as you adapt. Remember, you are working to failure with each set so doing a high amount or reps with one set might be all you can handle at first. Trying to do too much too soon will raise your risk for injury.
Target Multiple Muscles
When working out, perform exercises that target as many muscles as possible. For example, three different push-up variations work the middle, upper and lower chest. Conventional push-ups are performed with your hands on the floor, decline push-ups are performed with your feet elevated on a chair and incline push-ups are performed with your hands on a chair. Add other exercises such as dips, squats, planks, lunges and bicycle crunches. Dips are triceps exercises that require a chair. To do them, sit on the edge of a chair with your hands on the sides behind you and your feet placed on the floor in front of you. Push your butt slightly in front of the chair, and then lower your body by bending your elbows. Once your upper arms are parallel to the floor, push yourself back up and repeat. To make this exercise even more challenging, prop your heels on another chair.
Slow down
When doing your exercises, slowly lower yourself. The more time under tension a muscle receives, the more it is going to be worked. In a squat for example, take four seconds instead of two seconds to lower your body. Take two seconds to lift yourself back up. Apply this philosophy to all of your exercises.
Eat Right
Protein is a building block of muscle, so include good protein sources in your diet such as eggs, chicken breasts, turkey, fish and cottage cheese. Carbohydrates are your body's fuel source. Consume complex carbs that are high in fiber such as oatmeal, whole-wheat bread, whole-grain pasta, fruits, vegetables and beans. Avoid empty calorie foods and beverages such as cheeseburgers, pizza, wings, cookies, beer, lattes and soda.
Go to Bed Early
You already have one obstacle to deal with by not having gym equipment. Do not create another one by depriving yourself of sleep. According to the Centers for Disease Control and Prevention, adults should get seven to nine hours of sleep each night. It is during sleep that muscle-building hormones are being released and torn muscle fibers are repairing. You can take advantage of these sleep benefits by following the CDC's guidelines.
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