Best way to gain muscle without going to the gym?

[Chinese]

What's the best way to gain muscle without going to the gym? In general, biceps, triceps, abs etc. Just an at home routine that has the most effectiveness on your muscle mass.

[sighkick]

Do pushups at home...also eat apples and fruits like that...You have to do at least 60 before bed and 30 or more in the morning...If you can do it in reps...Why?are you a flimsy little fella haha

[C0FFINCASE]

Do pushups at home...also eat apples and fruits like that...

protein, pushups, situps. 6 out of 7 days a week. Also you can beat on your arms(not hard) to damage the muscle then let it heal. Basically how you gain mass any way but this method doesn't increase strength.

[Smithno13]

Crunches are what a personal trainer will tell you to do. 30 at a time, no more than 30 per hour (or 3 hours; I can't remember). I did it for a few weeks and got a 4 pack, then I quit and it went away.
But it definitely works well.

Why only 30? I feel like I get nothing done till about 40-50. I do 75 a night before bed.

[Coak]

Warez of P90X.

[Smithno13]

I probably am. I do more of situps than crunches, and I do it on my bed rather than a hard surface (No floor space in my room, its tiny)

[ʝдɮ]

I probably am. I do more of situps than crunches, and I do it on my bed rather than a hard surface (No floor space in my room, its tiny)

That's an issue in and of itself. The softest surface you should be on is carpet.

The reason that you can do more situps is because you are coming up to high. What you want to do is bring your body up so that it never rests, so coming up all the way is coming up to high. Also, make sure to have your arms either crossed or behind your head, otherwise you can just keep rolling 'em out and it'll feel like nothing.


There's this weird protein stuff that my best friend's brother uses, but he alsrks out like crazy. There are loads and loads of instructional videos. Carmen Electra is always a good one. If you want cardio, watch the Carmen Electra one with your pants down and your hands not doing what she's doing . Pull ups are good if you can do them. If you got the money, exercise machines. There's plenty of stuff to do, people just don't do it.

[Organic]

I just started doing about 40 pushups, 50 situps, and about 30-40 crutches every night until I became comfortable with higher amounts. Results were rather decent for a simple routine every night.

[Confide]

Cock Pushups.

Nuffsaid.

[Smithno13]

Cock Pushups.

Nuffsaid.

Only black guys can hold themselves up with their dicks.

[Chris]

Only black guys can hold themselves up with their dicks.

I can, and I'm white.


And depending on how much muscle you want and how much fat you want to burn you need to build a plan for yourself.

40% of it is eating.

Sure you CAN eat whatever you want and still get skinny and ripped, BUT you will be doing a lot more working out.

Now when I need to slim and bulk out I usually follow this plan.

Eatting;

Breakfast:
1x Banana (Waking up, an 2x if really hungry.)
1x High Protein Shake (Before school.)

Lunch:
1x Low Sugar Snack (Yogurt, String Cheese, Etc.)
1x High Protein Shake

Dinner:
1x Nutritious Dinner (This is your "Splurge", do not eat high sugar/sodium/fatty foods. But enjoy it.)

Workout;

Morning:
30x Push UP's
30x Crunchs
30x Left Oblique Crunchs
30x Right Oblique Crunchs

Lunch:
30x Push UP's
30x Crunchs
30x Left Oblique Crunchs
30x Right Oblique Crunchs

Dinner:
60x Push UP's
50x Crunchs
50x Left Oblique Crunchs
50x Right Oblique Crunchs

For dinner if you can do MORE, do more. As many as you can do is what you do. The idea is that you are slowly ripping your muscle and letting it heal, which creates a larger and better working muscle. When you reach that point where you CAN'T do anymore do 10 more and you are done, and just keep telling yourself that I've been able to push myself to 300 push ups a few times just with that thinking.

As for losing weight this routine is a low fat low sugar diet the reason the eating is like it is, is because it gives you just the vitamins and energy you need to get through the day feeling good and healing your muscle. And since the diet helps heal muscle faster your muscle and body will be burning large loads of fat around the muscle.

If you have any more questions or you are interested in learning some more advanced ways to rip muscle, or heal muscle, go ahead and reply.

1 More Comment;

Understand that it can take a long time to burn fat ontop of muscle, mostly for people with my build (Bulky / Short) because our fat isn't as "thinned" out as most people, do not let this discourage you, you WILL get it gone and be ripped. Those 2 week 6 packs do not work; Mostly due to the fact that your muscle CAN'T heal that fast, mostly with an intense cardio-vascular workout.

[Binary]

Screw workouts, I lose my weight while I sleep. Doesn't matter what I eat the next week my pants will fall right off because I lost to much weight, 9% body fat and all I eat is junk food.

[noblemin]

Screw workouts, I lose my weight while I sleep. Doesn't matter what I eat the next week my pants will fall right off because I lost to much weight, 9% body fat and all I eat is junk food.

Losing weight doesnt always mean your gaining muscle

[Binary]

Losing weight doesnt always mean your gaining muscle

If I wasn't gaining muscle my body fat would be higher. Because I do exercise for an hour 2-3 times a week.

[Souleater]

Ok, ill give you the crash course in Marine training.

first a nice run. it will get your heart rate up, and lets your blood flow. it is the best thing to be honest. it will get you to sweat, and get you limber. about 4-5 miles should do it.

Next start with some upper body work outs, push ups for muscle mass, and pull ups and hangs for strength.

Crunches wont really do anything for you, unless you do a lot of them. 30 wont do a damn thing. try for 115 in two minutes. it will burn. for the last 15 go half way down and hold it. Or a better way is called commandos. Have a 20lb medicine ball and some kind of incline and a buddy you trust. throw the ball back and forth catching the ball and going down slightly. it will burn. trust me.

next work on your core. so do flanks. lean foward on your forearms and hold it, and hold on your toes. switch to the left forearm and hold it, then the right. each should be held for at least 10. after that, it will feel better.

next go back to upper body. curls or cowbell bars. it is strength building. and after 3 reps of 20lbs, you will feel the burn.

next do mountain climbers. get down like you are about to do a pushup and start alternating your legs running up and down. it will burn your calves and thighs. it hurts eventually, but go through the burn.

do that 6 days a week for like....2 months, and you will be in good shape in no time.

[Tobi]

I can, and I'm white.

Omg that's weird.. i didint know people could actually do that i never really tried though...

[iAKA]

Eat non-veg, drink milk, eat fruits and veggies and do pull-ups, push-ups, crunches . . . but just remember one thing, give your whole body a work out rather than just specific parts.

[nekocat]

For leg muscles, walking every chance you get will pretty much guarantee that you get 'em.

Sit-ups guarantee you get abs.