Muscle Building With Minimal Equipment – 3 Workouts

 

Three push-up Exercises To Gain Muscle Fast (No equipment needed)

Video taken from the channel: FITNESS ADDICT


 

How To Gain Size And Build Muscle Without Weights

Video taken from the channel: THENX


 

FULL BODY HOME WORKOUT | BUILD MUSCLE NO EQUIPMENT | Rowan Row

Video taken from the channel: Rowan Row


 

Build Your LEG’S with just 3 gym Equipment. | Full Workout Routine Explained | My Top tips

Video taken from the channel: Obi Vincent


 

Full Body Home Workout (NO EQUIPMENT)

Video taken from the channel: CHRIS HERIA


You can still build muscle, increase strength, and improve conditioning using minimal equipment commonly sold at sporting goods stores. Related: How to Build Muscle Using Limited Equipment In addition to performing bodyweight exercises outlined in my previous article, incorporate some or all the exercises below based on your fitness level and. Choose three exercises for each major muscle (legs, chest, back, and shoulders) Make sure at least one of those exercises is a compound exercise (like squats, barbell rows, bench press, overhead press, etc.) For smaller muscles like biceps, triceps, and calves, you’ll only choose one exercise. Let’s elaborate on this. Workout 3: Shoulders and Arms.

You can do this workout in straight sets, or use supersets or trisets to speed up the work and get a fast muscle pump. Here, quick-changing weights are ideal. Supersetting antagonist muscle groups like triceps and biceps works especially well to get the blood pumping in your arms.

The Day III workout has two weights, an ab wheel/Swiss ball, and a bench, and is the most complex of the three. No matter what your schedule may be, these workouts can help you get a workout in and keep your muscles growing. Here is your minimal-equipment home workout plan. How it. Maximum Results, Minimal Equipment.

Time to head into the garage and grow. This is the plan to get the most out of the least! If you’ve got a barbell, a few dumbbells, a bench, and a pull-up bar, you’ve got all you need to build serious strength and the physique to match.

>> Each workout should last 30 minutes or less. >> Minimal equipment will be needed, making the workouts fast and efficient. >> Take at least one rest day between workouts. >> You will perform the three exercises in a circuit fashion. >> There will be two upper body exercises and one lower body exercise per workout. Push ups3 sets x AMAP (as many reps as possible) Dumbbell Floor Press3 sets x 12 reps. This is your starting chest workout. Once you reach 5 sets x 20 reps using 5 second negatives and 30 seconds of rest between sets, push ups are removed from the start of this workout and inserted in as supersets.

Ah, the squat. The bread-and-butter move is the holy grail of leg and glute-building exercises, and forms the basis for so many others – and it’s also pretty easy to get wrong. ‘A lot of people. This effective, evidence-based home band workout incorporates the basic principles of metabolic stress training in order to maximize your workouts with minimal to no gym equipment.

3. The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development.

The muscle building program is suitable for beginners and intermediates. Your rep tempo should be slow and controlled.

List of related literature:

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Most bodybuilders try to do too much and err on the side of overtraining When using a split routine for building muscle mass, the most effective exercises must be combined with enough rest and recuperation to allow size and strength gains.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Remember your trainer will not want your body to become superb or ripped in two months.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

These processes are all highly beneficial for your health and give great muscle-building payback with only a few short training sessions per week.13 We will talk more about exercise and even provide an easy and effective routine on here.

“Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity” by Ivor Cummins, Jeffry Gerber
from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity
by Ivor Cummins, Jeffry Gerber
Victory Belt Publishing, 2018

You don’t need cables or complicated machines for these exercises; you just need the basic equipment and a sense of determination and you will succeed in bodybuilding.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Training consisted of a multiset split-body routine of 8 to 11 reps carried out 4 days per 10 weeks No

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

A good idea is to work a single joint muscle first (for example, the quadriceps) by doing 8–12 reps and then doing a multi-joint (compound) exercise to re-fatigue the muscle targeted by doing 4– 5 good repetitions.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Forget about building a better body if you don’t know what you’ve accomplished or when it’s time to move up to the next level of training.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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31 comments

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  • Yesterday:im beginner tried this but able to complete 1 round by taking rest when ever required
    Today: my shoulders dont know ots below shoulders i dont know what ots called are dead
    There is so much pain i think i wont be able to workout for a week

  • There was no technique tips for the handstand to full planche at the beginning. Also not sure what relevance that had for the rest of the workout since it wasn’t included as one of the exercises?

  • Yes. Great physique. So many guys over do it and ruin the asthetic look of the body. One doesn’t need to lift heavy weights to get a beach body.

  • Do women actually find those tats and lesbian haircut attractive? I showed my wife and she laughed so hard she had to blow her nose.

  • Having trouble doing L-Sits with my palms. Anyone else have this problem? Are my arms too short? Torso too long? Or just too weak of a core. I can do them with my fists or holding onto kettlebells, not for a long time but I can lift myself up for a few seconds, but feels near impossible with my palms on the floor.

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • Hey Thenx, I am doing the No Equipment Beginner Program in the Thenx app. Is it recommended to stick to the weeks of the program or is it better to perfect each week of the program before proceeding to the next? Thanks in advanced!

  • Finishes showing off workout “okay guys thats round 1, 2, 3, and 4 more rounds needed to complete this full body workout me: deciding wether I should quit in red or quit in blue

  • Holy. Shit. Tyrone. You’re doing three EXERCISES. A WORKOUT is a combination of multiple EXERCISES done over a given amount of time. Also pretty sure I’ve never heard this man count above 10 out loud. You ride a bus that’s shorter than the others don’t you

  • Obi what music is that playing? Also, do you have a full body workout program? I’m slowly getting back to the gym and want to keep it simple as I get reacclimated. I know compund exercises are going to be primary. I would appreciate any assistance you can can give King! Thanks.

  • Wish i found this dude back in 2013 when i was training for my Comp! still its useful now as i want stronger leaner looking legs like his! good role model for all! keep up the work.

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • Hey Chris. The app has drop sets for the burpees and planks do you perform all the drop sets then move on to the next exercise/set?

  • Two sets and im dead. (In my calculation an extremely fit and strong person can finish 1 set in 16 minutes, 32 minutes for 2 sets, i need 1 hour to finish 2 sets, couldnt go any further, that pistol squats are the hardest for me. Need to split it in 5/5/5/5 each leg.

  • i did half of the workout and my legs are dying cant even move my leg, so i gave up, respect to obi next time i will finish the workout��

  • Great video.Bro your legs have good shape thanks for hamstrings.Many guys focus to much on quads and often have unbalance tights.

  • I got sick for a couple of weeks and have been trying to get back into having a consistent working out schedule. I tried your chest and bicep/tricep workout this week and it killed me! I felt it right away and for two whole days after the session. But I loved it!!! I am going to try out the leg workout today but I already know it is going to be great! Thank you for these videos and your dedication to sharing your knowledge to others.

  • hello! miss crhis, my name is mathias santodomingo thak you for being the only one who has had patice whith me, and he explicains the ejercises very well thanks again from bogota colombia

  • Obi, you are a beast. Never ever seen a session for legs like yours.  The calves are well developed, I’m surprised you only do one type of exercise for the calves?  you need to show how you really got those calves bro, I need to grow mines.

  • As expert, I think Custokebon Secrets is actually good way to lost tons of weight. Why not give it a chance? maybe it will work for you too.

  • Bring back the old style where u do the full amount of reps. Got tired of pausing and skipping back cuz u finished early and moved onto the next one.

  • Far too much talking. You want results get two basketballs. Both hands on one in the dead centre of your chest. Next set use two basketballs one under each hand in a normal push up position. Too easy? Now try another two basketballs under your feet. Works your core as well and is a killer work out. Well compared to this. You could always place your feet on a chair and do clapping push ups.

  • Obi, amazing job man! Just ‘discovered you’ 2 weeks ago! Love your youtube and Instagram channel!
    I’ll try this leg workout, but I’m sure I’ll be not able to walk properly for at least 2 weeks after this!!! LOL
    It’d be nice to know how is your split! thx

  • Great video brother, I especially like the advise on working your calves first in the Leg Day workout. Never thought to do that, but you are correct. Waiting to do them after all other Leg exercises, I am tired and don’t focus on them as I should.

    Next Leg Day, I will be working the calves first, along with adding a couple of your other exercises, like the split leg squats and the heel raised squats.

    Thanks again for sharing your knowledge.

  • Hey Dude….
    My Self Nick frm INDIA…
    I am goin to start my youtube channel frm tommorow and i am goin to use ur all excersice in this video u hav teach it today..
    I want to u to teach me…
    I want to u to be my GURU aka My TEACHER in Calesthinecs for gaining weight…
    I am 27 year old
    Very lean and thin
    Weight is around 47kgs
    And i ssly dont want to go gym.. Coz i like to workout in outside in the park to feel the nature…
    Bt i didnt know how to gain weight and transformed without goin gym..
    I am a new viewver also..
    I just simply love ur style of doin workout..
    I just want to transform dude ssly i just want to learn the correct source of Calesthinics and i am really very impressed by u plzz teach me
    Believe me i will b ur become best student coz i hav to and need to transform my self its just that plzz help me to do that…. My watsaap no. Is 9005636315
    I am goin to do all the excersice i have seen in this video tommorow morning… And record also
    For u only to show u to correct it and teach me plzz…
    Hope u will reply and allow me to b ur student… No. 1 frm INDIA…��

  • @Obi Vincent
    “new subscriber alert” lol
    thanks for sharing this brutal looking leg workout.
    gunna hit this friday after work
    SALUTE from the West MIDLANDS

  • Want i don’t understand, I have to do 3 sets of one exercise and the move to the other one or do I have to do all of them continuously?

  • Please make a chart of all 7 days with different parts of body workout like oblique, abbs, shoulder, whatever without any equipment at home

  • I would love to superset squats with walking lunges but at the gym I go to the moment you walk off someone WILL take the squat rack! ��
    I’ll try regular db lunges so I can stay close lol

  • Im glad another fitness channel was being negative towards u.Only because i couldnt remember your name And Love your videos.Glad i found you again bro.

  • Does Custokebon Secrets really help to lost a ton of weight? We have learn numerous good things about this popular fat burn diet plan.