How to Build Muscles Fast With Free Programs

You don't have to pay for a program that will help you build muscles. If you have dumbbells or barbells at home, use those for your workout. If not, you can set up a program using your own body weight as resistance. Do the exercises three times per week for best results, resting one day in between each workout. Abdominal exercises can be done every day.

Instructions

• 1

  Do squats. Stand with your feet shoulder-width apart, and squat down as though you're sitting in a chair, ensuring your knees don't go in front of your toes when you bend. Start with three sets of 10 repetitions. When this gets easy, try doing the squats on one leg at a time, or hold weights in your hand to increase the difficulty.

• 2

  Perform calf raises. Stand on the edge of a step on your toes, holding a railing or touching the wall for balance. Lower your heels so they are below your toes, then raise up onto your toes as high as you can. Do three sets of 10 reps, gradually increasing the number of sets and reps. When this gets easy, do the calf raises on one leg at a time.

• 3

  Hang from a bar with your palms facing away from you to perform pull-ups. Pull yourself up as many times as you can -- your chin should be level with the bar. This may just be one or two times to start. Gradually increase your reps. Vary your grip so your palms face you, for chin-ups. Or space your arms farther apart or closer together to work slightly different muscles.

• 4

  Do pushups. Lay on the floor on your stomach and push yourself up so your arms are fully extended and you're on your hands and toes. Lower your body, keeping your back straight, as low the floor as you can. Push yourself up again and repeat. Aim for three sets of 10 repetitions. Gradually increase the reps until you can do three sets of 30. Then add more difficulty by placing your feet on a balance ball or chair.

• 5

  Lay on your back with your knees bent to perform crunches. Lift your head and shoulders off the floor slowly, keeping your chin up and your head in line with your spine, and lower back down slowly. Do three sets of 10 reps. Then do crunches by aiming one elbow at the opposite knee, then switch sides -- this will work your oblique abdominal muscles on the sides. Gradually increase your reps to 30 per set.