Building Muscle and Strength

通過這些增重自重練習在家中鍛煉肌肉並增加體型

This workout is designed to increase your muscle mass as much as possible in 6 weeks. Strength training is an important part of an overall fitness program.

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

A guide to constructing your own muscle building home workout

Lean muscle mass naturally diminishes with age.

Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

You certainly don't need a gym membership to build bulk.

In fact, you can build muscle, lose fat and get in the best shape of your life without even walking out the door. For example, the bodyweight staple of press-ups are a great place to start. Push-ups are a great exercise movement to help improve upper body pushing strength. They can help to build muscle mass, strength and endurance, dependant on how you vary volume, sets and reps.

If your goal is maximal strength then you may need to think about other upper body pushing exercises, as you are limited with a push-up by your own body weight. If your goal is to improve body composition, then you will need to focus on your diet and nutrition in combination.

Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. They not only enable you to optimize your training frequency and recovery throughout the week but are also time efficient - and in this case requiring only 3 workouts per week.

We break-down your training according to the body parts you'll want to bulk-up the most using home training methods – chest, arms and legs – and expert advice from some of the best trainers in the bulk-up business.

Add size to your arms, chest and shoulders with our dumbbell and barbell workouts

Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 4 day schedule. Beef up your whole body with these beginner, intermediate and advanced dumbbell exercises.

Working out can be exhausting, especially if you’re a beginner. However, our bodies are masters of adaptation. Over time, the routines become less challenging, and you start powering through them effortlessly.

This workout routine is designed to work for both men and women, young and old, people looking to build a significant amount of muscle and get big or build a small amount of muscle and just get toned.