How to Build Muscles at Home?

Use bodyweight exercises to increase muscle:

Push-ups, squats, lunges and dips are excellent workouts to use when you don’t have any equipment.

Include resistance bands in your routine:

Resistance bands are an adaptable and affordable piece of equipment that can be used for a variety of exercises to increase resistance and build muscle.

If you don’t have access to dumbbells or barbells, you can substitute household items such as water bottles, book-filled backpacks, or even canned goods as weights.

Keep focus on progressive overload:

You must gradually increase your workout intensity over time if you want to gain muscle. You may do this by increasing the number of reps, sets, or weight in your exercises.

Continue a regular workout schedule:

To build muscle, consistency is essential. Make an effort to work out at least three to four times a week, and be sure to do exercises that work all the major muscle groups.

Protein intake:

Consume enough protein to support muscle growth and repair. To support muscular building, aim to eat at least 1 gram of protein per kg of bodyweight each day.

Get enough sleep and recovery:

Since your muscles grow and repair during rest, it is important to get enough of both. Give your muscles at least 48 hours between workouts and aim for 7-9 hours of sleep each night.

Note: Keep in mind that developing muscle requires patience and consistency, so remain consistent with your training schedule.
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