How to Build Muscles in Five Days with Pushups

Working out in a gym is an ideal way to build muscles. However, if you do not have access to a gym, do not feel comfortable in the gym or just want to save money, working out at home is a good alternative. Pushups are an effective way to build muscle. Using different forms of pushups and continually challenging your body will help you increase your muscle mass. While you might not transform into a bodybuilder in five days, you can start to see a difference in the mirror and on the scales.

Things You'll Need

• Notebook

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Instructions

• 1

  Write down how many pushups you can do each day and always try to beat your previous record. This will ensure that you challenge yourself and force your muscles to grow.

• 2

  Vary your routine. Do more than one type of pushup. Try doing floor pushups with your hands spread as far apart as possible. Try doing pushups with your hands close together so that your thumb and pointer finger form a triangle. This will target your triceps. Do wall pushups with one hand and alternate so that each arm receives the same amount of work. One-handed pushups will target your biceps and back.

• 3

  Eat enough protein and carbohydrates. Multiply your body weight in pounds by 13 to get the number of calories you should consume daily in order gain weight. Protein will help build your muscles, while carbohydrates give you energy. Lean protein like fish, chicken and lean beef will help build muscle and keep fat gains down. Complex carbohydrates such as oatmeal, sweet potatoes and wheat will give you long-lasting energy.

• 4

  Eat at least six small meals a day in order encourage muscle growth. Try to consume protein, carbohydrates and healthy fats at least every three hours.

• 5

  Do not rush through your pushup routine. Move slowly, allowing each muscle to activate on the way down and up. Focus on contracting the muscle you wish to target and push your body a little more each time you work out. This ensures that your muscles do not adapt to the routine and stop growing.