Home Health 7 Ways to Gain Muscle Without Lifting Weights – 2024 Guide

7 Ways to Gain Muscle Without Lifting Weights – 2024 Guide

Source: runnersworld

Many people find it very important to have a nice body full of muscles, which is particularly good for health. However, going to the gym a few times a week and trying to improve with lifting more weight every week is not an easy job for everyone. You have to be dedicated and to follow a healthy way of life to build your body in the right way.

Besides lifting weight in the gym, other factors could influence your muscle growth. The proper nutrition plan is essential for proper development. Also, some many supplements and vitamins could give you boost and more energy. Some people are choosing the most efficient supplement for a gym, the steroids, but you have to be sure which type of steroid is safe for your health. You should check buysteroidspro.com if you are interested in buying legal steroids that want cause any side effects in your body.

On the other side, many people don`t like the gym and lifting weight. Some people are too busy and don`t have enough time to go to the gym. However, there is a way to build your body and look like an athlete even that you aren`t visiting the gym 4 or 5 times a week.

There are many ways for building muscles, and being in good shape even without all those stressful weight lifting. In this article, we are going to show you what are the seven most efficient ways of building up your muscles without lifting weight.

1. Running

Source: Runnerclick

One of the most popular and very efficient ways to keep your body in shape is to wake up earlier in the morning and go out for at least half an hour of jogging. Running is one of the crucial exercises for the strength of the core parts of the body.

From many advantages, we have to mention that running is great for losing weight since this type of workout is efficient in burning calories. This exercise can also help you to release from stress, and adjust your sleeping patterns. For more info check here http://www.trainfora5k.com/20-health-benefits-from-running-a-5k/.

2. Cardio

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Another highly effective type of exercise that excludes lifting weight is cardio. Cardio is a combination of intense workouts where you can cycle, swim, dance, skip rope, climb on stairs, and more. This type of workout affects your whole body to burn calories faster, improves your metabolism and heart rate. Also, it can help you with a balanced build of your muscles.

You can also try some types of cardio that you can practice in your room. Some of the most efficient types of home cardio exercises are jumping jacks, jump rope, jogging in place, burpees, mountain climbers, squat jumps, kickboxing, and many more.

3. Squats

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One of the best practices that could improve your quads and legs are squats. Also, with this exercise, you can improve the muscle mass of other parts of your body as well. You will feel the biggest impact from squats on tour upper and lower body, abs, legs, quadriceps, and butt.

Other advantages of doing squats every day are better flexibility of your body, improved balance, stronger bones, and suppled joints. For beginners, it is best to start with a series of eight to ten and increase them slightly every day.

4. Pull-Ups

Source: menshealth

One of the best exercises that could help you to build muscles without lifting weight in a gym is pull-ups, where you are lifting your weight and building muscles in chests, arms, shoulders, and back. Pull-Ups are effective for building muscles in the body and strengthening your core muscle group. You can find more information on Power Puch Pro.

There is also an exercise similar to pull-up, the chin-ups, where your palms are faced inwards. If you are a beginner, it would be best to start with 3 repetitions per series and to increase the number of reps and series from time to time.

5. Crunches

Source: womenshealthmag

If you want to have strong core muscles, and attractive abs, the best way to build them is by doing crunches, which represents one of the most common types of workout. Besides the abs, this type of workout can also improve the strength of your abdomen, pelvis, and back.

The correct way of doing crunches is to lie flat on the back, put your hands behind the head, and then slowly pull yourself forward using only muscles in the stomach and shoulders. Crunches are one of the core types of workout, and you should pay attention to slow progress, especially if you are a beginner.

6. Planks

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Planks became very popular in recent years because many studies have proven that this type of workout can have a huge impact on your whole body. Also, planks are perfect for people who are always busy and don`t have much spare time to work out or go to a gym.

Planks are very effective in strengthening your core muscles, abdomen, abs, and muscles in your legs. Another advantage of doing planks every day is that they could affect your metabolism, fitness level, the health of the body, and they also burn calories. As a beginner, you should try to hold in a plank position for at least 20 seconds, and increase your time every day.

7. Chair Dips

Source: youtube

Chair dips are another great exercise that can help you to get in good shape without leaving your home. You will feel the greatest impact from this type of workout on your arms, especially triceps. On the other side, this practice is excellent for the improvement of the strength of the entire body.

All that you will need for performing this kind of workout at your home are two chairs, that you are going to use for dips. You can also use a bench, where you will need to sit on the edge of it and pull yourself with the arms behind the back. If you are a beginner, you should do at least six dips at the start, and try to increase the number of grips and series from time to time for better progress.