Gain Muscle Mass Without Using Gym Machines
Most athletes who want to gain muscle mass go to the gym to perform endless weight sessions. However, today it’s possible to gain muscle mass without using gym machines or making significant investments in equipment. We’ll tell you how this is possible. Take note!
Typically, when athletes want to gain muscle mass, they go to the gym to lift weights and perform other exercises on machines. However, it’s possible to gain muscle mass with some changes in diet and bodyweight exercises.
Likewise, don’t forget that a large part of your musculature depends on what you eat. In this sense, we must remind you that you need an excess of healthy and nutrient-rich calories to boost your muscle building. Choose lean proteins that fuel the bulking process, such as whey protein, lean beef, chicken and Greek yogurt.
Fortunately, it’s also possible to gain muscle mass without using gym machines thanks to your own body. Bodyweight exercises are fantastic if you’ve just started exercising regularly and developing muscle. We’ll tell you more below.
Gain muscle mass using your own weight
If you want to gain muscle mass without using gym machines, training calisthenics is one of the best ways to increase strength, improve flexibility and burn fat.
It’s certainly true that to gain muscle mass using your own weight, adding many repetitions simply isn’t enough. If you want to build muscle and become stronger, it’s necessary for you to put your muscles under significant resistance, which is something that repetitions just won’t provide.
Bodyweight exercises allow you to manipulate both the volume and intensity of your workout. So, it’s possible to build muscle without lifting weights. In fact, there are so many practical exercises that you can do with your own weight to increase muscle mass. Here are some examples:
The best workouts using your own bodyweight
1.-Push-Ups
First, push-ups increase muscle size and strengthen the chest, shoulder, and tricep muscles. Start with regular push-ups, then try doing push-ups with your feet elevated.
Keep your hands closer together to work the chest, shoulders, triceps, and abs. This way, you’ll get the most out of this bodybuilding exercise. Extend your hands more to focus on working your abs and chest. Don’t forget to squeeze your buttocks in and tense your abs while lowering and elevating your body.
2.-Sit-Ups
Sit-ups are another exercise that you can do using your own bodyweight. To do them, you must lie on the floor and bend your knees so that your feet rest flat on the floor. Cross your arms in front of your chest and place them on your head.
Next, lift your shoulders to the ceiling using your abdominal muscles and pause at the end of the movement. Be careful to not raise your entire back off the floor, as this can cause back strain. To finish, inhale and slowly lower your back again until your shoulders are flat on the floor.
3.-Tricep flexes
You can work out your arms without the need for gym equipment. To exercise them, you just need to place your hands on the edge of a chair and point your legs forward with your heels on the floor.
From there, you have to bend your elbows slowly to form a 90-degree angle as you lower your buttocks towards the ground. Once there, you must pause and return to the initial position while pushing your body upwards.
4.-Squats
Finally, squats are a simple exercise that you can do anywhere. They help you improve muscle mass and they’re an excellent way to help tone your upper and lower body, especially your abs, legs, quadriceps, and buttocks.
As you can see, it’s possible to get the results you want just by using your own bodyweight and without using gym machines. So, now that you know what you have to do to gain muscle mass, it’s time to get going! Don’t forget to warm up before you start. What are you waiting for?