Muscle building workouts Using Limited Equipment

 

Biceps Workout From Home! | LIMITED EQUIPMENT (MUSCLE BUILD 15 MIN)

Video taken from the channel: ScottHermanFitness


 

Build a BIG Chest With Limited Equipment (Or at Planet Fitness)

Video taken from the channel: Massive Iron Steve Shaw


 

BEST CHEST WORKOUT With Limited Equipment (Dumbbells & Bands)

Video taken from the channel: Marino Katsouris


 

Build And Tone Muscle From Home With Just A Kettlebell 5 Basic Exercises

Video taken from the channel: Zeus Fitness


 

How to build muscle with limited equipment..you CAN do it!

Video taken from the channel: Joshua H. Matos


 

How to build muscle with limited equipment.

Video taken from the channel: PrimitiveSecrets


 

How to Build Muscle Using Limited Equipment

Video taken from the channel: Massive Iron Steve Shaw


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.

Build Your Back with Limited Gym Equipment. The following are exercises variations for training the Back depending on what equipment you are lacking.. If you don’t have a barbell Below are the major lifts using a barbell for the back and a list of possible substitutions.*Please note that I consider having a Smith Rack a good substitute for a free. Using free weights will engage muscles that you don’t even know you have, but they’re extremely important. These muscles deep inside your core are what ultimately determine how strong you really are.

Your core is to your body as a trunk is to a tree. If your core is weak, you are weak. Building Muscle With Minimal Equipment 3 Workouts — Tiger Fitness Build muscle mass quickly using bodyweight exercises and minimal equipment such as exercise bands, and an exercise ball.

Build muscle mass quickly using bodyweight exercises and minimal equipment such as exercise bands, and an exercise ball. How to do it: Stand facing away from a bed, a chair or a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly.

The basic bodyweight exercises to build muscle This workout includes four categories of familiar exercises: squats, pushups, lunges, and planks. The. Even if you do own a gym membership, it’s still a good idea to invest in some training equipment for your home. You don’t need much to build muscle at home, a workout bench and a set of dumbbells is all you need to get started.

Pictured on the left is my own little home gym room that I set up and I use quite often. Run your way to muscles. You don’t have to lift weights to gain muscle.

For instance, walking or running every day can help you build muscle in your legs, core, and arms. It can also burn fat to make your muscles more visible. The Best Biceps Home Workout Without Equipment Traditional biceps exercises involve curling movements using dumbbells, barbells or a cable machine, which aren’t always an option when training at home. The main role of your biceps muscles is to flex your elbow, such as when you perform a biceps curl. Building muscle at home is surprisingly straightforward and doesn’t require any fancy gym equipment.

All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without.

List of related literature:

To improve muscle strength, reduce number of repetitions to 8 to 12 per set and use resistance equipment.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

build, and then contract and shorten the muscle against additional resistance.

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

Strength Training: You can do this by using free weights at home; for instance, by lifting buckets of water or by using select machines at the gym.

“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

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

By making a few modifications, you can also easily do them on weight machines at a gym.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Many senior athlete programs use a leg press as the simplest way to increase load in major muscle groups with little technique, and then progress to barbell squats and power cleans to gain structural capabilities.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Most people with equipment at home do some training, supplementing their gym training rather than trying to duplicate a full gym-oriented workout.

“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

Use a combination of body-weight and equipment training.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

If one piece of equipment is not available, perform another exercise that works the same muscle group.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

The training emphasis for Type I muscle fibers should therefore be on high volume (repetition and sets) with low intensity, while training for Type Ilb muscle fibers should emphasize low volume and high intensity.

“Clinical Mechanics and Kinesiology” by Janice Kaye Loudon, Robert C. Manske, Michael P. Reiman
from Clinical Mechanics and Kinesiology
by Janice Kaye Loudon, Robert C. Manske, Michael P. Reiman
Human Kinetics, 2013

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]

View all posts

34 comments

Your email address will not be published. Required fields are marked *

  • I would LOVE TO FOLLOW ALONG COMPLETLEY! HOWEVER, I only have 15lbs, 12lbs, and 10lbs of dumbbells! So how would you accommodate this problem Scott?

  • I’ve been doing this workout for the past 3 months. I’m getting older now so I don’t gain as quickly as I used to. I started with 30lb and I’m at 40lb dumbbells for most exercises now. I could probably go heavier on the rows and squats. I’m going to check my progress again after another 3 months. I can see a difference in my pecs already. I’m sure my arms must be getting stronger, but my shoulders don’t seem to be much different. I’m not sure that the pike pushups and the arnold presses are enough. I’m watching your shoulder videos now, and I wonder if you would approve adding another shoulder exercise to Workout A? A one-arm press or an upright row?

  • Truly incredible….! Men over 50, implement this into your workout and watch that chest come back. Appreciate the supersets AND isometric holds. This is the real deal guys!
    Marino…., when my finances get back up and running I’ll definitely support your site…, in the meantime…, thanks for this “freebie”! cheers.

  • Fantastic article. This is similar to what I’ve been doing for years, good to get a professional perspective.

    The link is outdated, though. New link:
    https://content.tigerfitness.com/build-muscle-using-limited-equipment/

  • This my 28th day doing your cardio workout on YouTube. I am almost there to 30 day and then i am going to start all over to 30 day. Lets do this workout. Kaley

  • I workout at home. When I max out my weight I’ll go buy some more plates or bigger dumbbells. It’s an investment in myself. Quality equipment lasts a lifetime

  • Thank you. This looks real challenging. I can’t wait to try it out.Just yesterday I was getting annoyed about how little equipment and space I had for my workouts.

  • Incredible help during these stay at home times. Thanks so much for your guidance. I feel great after each dumbbell video. Wish you were in Southern California. You would be hired full time!!! Stay safe…

  • you’re videos are so helpfull man, you’re content is amazing so just wanted to give you some probs for that. keep up the good work man❤️❤️

  • I am sure Marino has some inherent genetic advantage, together with young age that allows him to build the kind fo body he has, people need to be realistic.

  • Don’t move tooooot much, we lose the sight of your chest. It all looks as if you are shy. Stand still much of the time so tha your chest be conspicuosly eye-consumed. Don’t understand who do you shy?! That girl behind the camera?! It is not good that you listen her authoritative commands, be yourself, show us your chest close-ups!! ��☝️��

  • So question: I’m doing this routine and it’s really good, but should/could I add some chinups before or after if I have access to a pullup bar?

  • I am a think person, 5’10 and 60kg. Despite the kg im still skinny, Im still a Student and cant afford mass eating stuff and gym equipments. I only use 10 liter bottle to lift. Any recommendations?

  • Looking for a good program to help add some lean muscle mass (with nutrition of course). I lost all the weight I need to. Now want to add some mass. Which of your programs would be best for this goal for a novice lifter?

  • You have a great energy about you. I have been so lazy during this quarantine I’ve started to show. You’ve given me the motivation to get off my ass. So it’s off to amazon to order my weights and accessories. ����

  • Got a new goal for this workout: Overcoming failure the last 4 reps of the third set of the first exercise! Blows my mind everytime! Got a question by the way. Should I add a finisher after this workout for more optimal gains or naahhh?

  • At what point during warmups do you start counting your reps? For example one bench I’m not counting a couple small sets with empty bar but when I do 3 reps of 135 then 165 then 185 till I start my working weight sets at say 225 5 sets of 6. Would you count 30reps on bench or 39 total?

  • I’ve worked out at home for 40 years, I have a bench, dumb bells,lat machine,trap bar,and that’s about it.Its worked pretty good for me,

  • I see that you are not trying to fight the negative, is this because the TUT is still high since you have increased the density a lot?

  • I did the Mercy 30’s today and the pump I got from them was absolutely AMAZING! You were my inspiration for going to the gym, you have no idea how you transformed my life thanks bro, seriously, I can’t thank you enough

  • Arm vids is always lit. I need a vid like this with chest without bench press & cable flies. My chest doesn’t get pumped up like my arms anymore

  • Im glad i found your channel. Nice meeting u. I stumbled onto the way u explain things n how they work for the body��. Keep it up. Look forward for your next awesome video. Respect. From singapore��

  • Overloading is always going to be one of the best ways to build muscle, but it is not our only option. We can also focus on more volume and less rest to really beat up the biceps and force muscle growth. Workouts like these are great for when training from home, traveling or if you are short on time at the gym.

    Really give it your all and lift as heavy as you can on every set guys! You got this! #BreakingTheNattyLimit

    3 exercises
    Rest 30 seconds between sets
    Rest 60 seconds between exercises

    ( 2:14)Mercy 30s (3 sets: 10 / 10 / 10 reps)
    ( 8:09)Hammer Curl INSIDE (3 sets: 8 reps per side)
    ( 12:20)DB Curl w/ Supination (3 sets: 8 reps per side)

    Program Selector Tool! Get The Right Program For You! https://muscularstrength.com/Program-Finder

  • YOU, I am a girl, 5’1 so not tall at all, around 130 lbs, I tried the mercy 30’s at my gym, MAN IT’S BRUTAL, it’s savage, I LOVED IT. I am so gonna add it to my upper body routine <3

  • I have friends who work out at Planet Fitness so I decided I’d join them. Interestingly I have found I can get a damn good workout there. It’s all about building strength and being healthy and you can absolutely do that at PF. Although I can’t deadlift or use free barbells I can still get a great bodybuilding style workout. If your a power lifter it’s not the gym for you but you can build a great physic at PF. I decided to jump off the slam PF bandwagon and now I can see a practical useful purpose for the person looking to build better health or a great physic. Powerlifters should realize it’s not for them but don’t slam it, PF has a purpose and place and it’s all about being healthy.

  • You can also focus on rep tempo slower controlled eccentrics with a pause at the bottom, this is way harder so you can fatigue the muscle with less weight

  • 66 thousand subscribers. Insane it’s not higher. You’re overviews and big-picture thinking are very insightful and helps avoid getting bogged down by the minutiae.

  • Same set super, tri and giant sets are definitely the way to go if you have limited weight or if you are an advanced lifter. Love it Marino!

  • Just finished this workout and I must say the pushups with the bands definitely killed me but I kept pushing through to finish, definitely a good workout “, thanks man ����

  • I have put it to the test and it feels super effective! Can it be done twice a day? And how many times a week do you recommend? I’m 19 years old by the way if age matters. And thanks a lot for the routine ��

  • It is funny because yesterday I was already thinking and searching about band workouts, because they are simple and yet effective to do at home and now you timely release a video on it. Very useful video as always bro!

  • I am confused a lot of other YouTuber’s that do workout videos say to not stretch all the way down to tricep activation because you don’t work your biceps all the way down and its true but on the other hand when you go all the way down you have more range of motion

  • Please stop yelling when you are speaking. You appear completely speeded and uptight almost aggressive. Just talk in a calm and kind manner.