Basics of pumping muscles without simulators: the Best Way to do it

Pumping muscles without simulators


In order to become the owner of a beautiful body, desire alone, unfortunately, is not enough. The result can be achieved by showing considerable persistence in achieving this goal. To get the figure of Apollo, you need determination, patience, and knowledge of the basics of bodybuilding.

Beginners often focus only on cardio exercises, strength training, or pay more attention to nutrition than load. However, such a one-sided approach will not be able to bring the desired effect. Work is necessary in all areas.

If you have an enhanced program in your arms and you regularly conduct hourly trainings, but do not see any noticeable results, then it is possible that the classes are conducted using the wrong methodology. To correct the situation will help the advice of professional bodybuilders on how to pump up muscles at home.

The first steps to the relief musculature

The task of effective training is not only the gain of muscle mass, but also giving the body a pronounced relief. Any bodybuilder starts his sports way for the sake of an attractive body.

This is what determines the search for more effective methods for achieving the desired goal.

Often newcomers are trying to find suitable programs and food supplements themselves for rapid manifestation of the relief. However, without special knowledge, you can endlessly try different ways and not get the desired result. In order not to sports to do to lose weight engage in a waste of time, it is worth studying the basic methods of working out the relief that really work.


push ups


Strength training does not guarantee a result

Lifting weights, exercises using simulators and even regular trips to the fitness room do not have a priority in the process of inflating muscles. You can achieve a relief body without using force simulators and other equipment. With the proper construction of the training scheme, you can quickly pump up muscles at home.

What actions are taken to achieve this? First of all, do not forget about aerobic exercise. It is useful to use in the program some elements from the gym. Do not forget about the proper nutrition, which should not go beyond the established diet. Using these recommendations, you will get an unambiguously guaranteed result.

Exercise with own weight

If you can not or do not want to go to the gym, the complex with its own weight will be able to fully replace lessons on specialized shells.

The program of trainings with own weight includes a lot of exercises aimed at working out all groups of muscles. The most popular among beginners and experienced athletes are the basic trainings:

  • a set of push-ups;
  • squats;
  • a complex of pull-ups;
  • slopes;
  • exercises with attacks.

And this is not a complete list of exercises available for home performance. To pump the muscles at home, you can practice rhythmic gymnastics in a week up to 3-4 times. Between classes, be sure to arrange intervals for rest.

Increasing the intensity or frequency of training will give the opposite effect to the desired – a reduction in muscle volume.

In order to properly grow mass and relief musculature on the background of burning excess fat, it is necessary to restrain the intensity of gymnastic exercises.


exercise with own weight



The concepts of “subcutaneous fat” and “beautiful muscle relief” are incompatible. Get rid of excess weight quickly help with aerobics. It’s right to start 3-5 times a week with 30-minute trainings a week. When you get used to constant loads, increase the intensity by conducting trainings daily.

The cardio training program for fat reduction includes walking and cycling. In winter, make ski runs or skate. If there is an acute need for weight loss, then the duration and intensity of the complex can be varied.

It is important to remember that at low intensity of training you gain muscle mass, at high – burn fat. That is, doing sprinting or active aerobics at home, you can maintain the maximum level of metabolism for a long time.


pumping muscles without simulators


Proper nutrition

Many novice athletes are wondering why it is necessary to practice fractional nutrition, and how to pump the muscles of the house, observing this rule. The secret is simple: eating often in small portions, you maintain a consistently high level of metabolism and at the same time reduce the feeling of hunger.

Since intense exercises are stressful for the body and lead to the depletion of its reserves, try to consume carbohydrates and proteins half an hour before the beginning of the classes and an hour after the end.

We are what we eat. And this statement is absolutely correct. Disorderly irrational nutrition can only in a week nullify the results of long training. Take care that there are no chemical additives in the food you eat, as well as a large amount of fat, sugar, salt – they lead to a violation of your plan for healthy eating.


proper nutrition


To pump muscles at home, you need activity throughout the day, and not exclusively during training. To avoid problems with extra pounds, to maintain the weight in the norm, you need to consume a little less calories than the body needs per day. However, here again it is necessary to approach the matter correctly. An intensive training program with a significant reduction in the nutritional value of the products will lead to loss of muscle mass.


Secrets of rapid mass gain

A body with a well-developed relief – the goal is quite achievable, but to come to it, you need to show remarkable will. For rapid manifestation of results, you must adhere to a certain program and remember that every exercise is a step to the ideal body. There are several ways that accelerate this process. Especially for those who want to get results as quickly as possible, there are special techniques. Their implementation is available to everyone, and the effect of them is truly stunning.


Do not need to make many kilometers of crosses. Only half an hour of intensive jogging will easily fit into the tightest schedule. For beginners who are not used to prolonged aerobic loads, it’s better to start with jogs at a slow pace. These cardiovascular exercises several times a week will help quickly burn fat, and the long-awaited muscle relief will manifest.




The number of classes in a weekly complex should directly depend on your predisposition to accumulation of excess weight. People with a high level of metabolism can resort to insignificant cardio-loadings or completely abandon them, since it is problematic to increase their muscle mass. People with a tight physique will have to sweat to achieve the desired effect. However, regardless of physiological data, regular jogging will help quickly get rid of the fat layer and achieve a beautiful body relief.

Push ups

A variety of push-up techniques allow you to train virtually all muscle groups at home. To perform these exercises do not take much time. Simply wring out every day 3-4 times a week, as many times as you can.

Do not stop at the performance of the classical complex. Push-ups can be practiced on one hand, on the fingers, with different widths of the hands setting.

Regardless of the way you work out during the training, there is an active burning of fat and muscle growth. Begin with simple techniques and practice until you perform the exercise perfectly correctly, then go on to the complicated options. Regularly pressing, you quickly gain muscle mass.



The program of pull-ups will allow in a short time to work out the muscles of the back and significantly increase the strength of the hands. There are a huge number of types of pull-ups, each of which is aimed at general or isolated muscle training.




The most common types of pull-ups, even for beginners, are pull-up and chin-ups. The first option is classic with a wide or medium grip. This complex helps to gain muscle mass and work out the shoulder region on the relief. Chin-ups is a more complicated version, in this exercise, reverse grip is used. Load is accounted for by the muscles of the back and shoulders. Excellent results can be achieved by combining several exercises in one workout.

Use an effective program of building up the mass and body relief of the body. It is important not to spend a lot of time in the gym, but the desire. Do not drop your hands, because, following these recommendations, you can pump up muscles at home in a short time.