The Best Way to Gain Muscle at Home

Getting your body to look the way you want it is sometimes daunting. Having a specific focus such as gaining muscle can help you make your fitness goals more within reach. It is possible to achieve the task of gaining muscle in the comfort of your own home. Your willingness to put in extensive effort can increase your level of success with building body muscle.

Things You'll Need

• Free weights
• Dumbbells
• Resistance ropes
• Kettle bells
• Weight machines

Show More

Instructions

• 1

  Drink plenty of water daily. Drink eight ounces of water per every 10 pounds of body weight. Divide your body weight by 10 to determine the amount of water you need (150 pounds divided by 10 equals 15 glasses of water).

• 2

  Eat balanced meals. Include proteins and carbohydrates in your diet. Get one gram of protein for every pound of body weight. Eat smaller meal portions often, to assimilate more calories. Aim toward eating six small meals a day.

• 3

  Participate in 30 to 60 minutes of strength training, four days a week. Work your major muscle groups on alternating days, allowing a rest day between working each major muscle group. Include three sets of eight to 15 repetitions for each exercise. Allow a 15-second rest period between sets.

• 4

  Do super sets (no rest between reps) of 25 for each exercise, to vary your workout. Include 20 to 30 minutes of cardiovascular exercise (use the treadmill, jump rope, stationary bicycle) three to five days a week.

• 5

  Use a variety of strengthening exercise equipment such as free weights, dumbbells, resistance ropes, kettle bells and weight machines. Select a source of equipment to work each muscle group.

• 6

  Do some stretches. Perform calisthenics (push-ups, squats, lunges) to strengthen your body. Slowly lower your body to the floor when performing these types of exercises.

• 7

  Get adequate sleep and plentiful rest. Sleep for eight hours daily and engage in your choice of relaxing activities (read, shower, nap and laugh). Breathe slowly and deeply for three to five minutes, two to three times daily.