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

Pumping muscles without simulators

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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.

Bodyweight Exercises

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.

Chest workout without machines

Do you think you need to do a bench press to train your chest? For many, push-ups from the floor, and even more push-ups from the bars do not allow to go beyond the repetitions in which muscles grow effectively.

Muscles grow in a wide range of repetitions. If the approach lasts less than one minute – this is the effective time of the load, – then you can perfectly build up your chest.

Latissimus Dorsi Workout – how to bulk your back without machines

To train the lats, you do not need a bar or block. Pullups are quite enough, especially if you do a working set, you do not do 20-30 repetitions. But we already figured it out with push-ups. After all, pull-ups are two times harder than push-ups.

For the broadest pull-ups, it’s enough that those who already consider themselves to be pros.


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.

Delta training

Of course, deltas work well in pushups and pullups. But if your deltas lag behind for some reason and really want to shift the load on them, then you do not need bench presses with a barbell or dumbbells. You can perfectly load your shoulders with push-ups in a handstand. I am not talking about twenty repetitions in the working set.

Biceps Workout

Biceps work great in all kinds of pull-ups with good amplitude, when the angle at the elbow is as sharp as possible in the upper position. But if you want to shift the load exactly to the biceps, then this can be done without iron and simulators.

If you pull up with bent knees, holding your heels behind your back, then the load falls on the widest. If you pull your palms toward you and bend your knees in front of you or generally hold a corner, then the load lies on your biceps.

Triceps training

Triceps train well in push-ups, but let’s say you have a clear lack of meat on the back of the shoulder and the load should be shifted to the triceps, then it is better to push up with a very narrow grip. The narrower the grip, the greater the load on the triceps.

Just be careful – take care of your elbows. Perhaps at first it is better to start with push-ups from a table or sofa.

Leg training


Squats work 85% of the muscles of the entire body. Just think about it. The performance of this exercise is greater than any other by many times. In addition, squats are known to promote greater testosterone production. If you want to build muscle mass, then this is exactly your option.

To perform a deep and proper squat, start by placing your legs wider than your shoulders, your socks should be slightly turned to the sides, and when you start a squat, keep your back straight and focus on pulling your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond the toes, and press your heels into the ground to maintain balance. If you need additional balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Squats with your own weight can be performed at least every day, if you want. You can also change your squat technique by trying one-leg squats or sumo squats (with a wide leg position).

Wall squats

Wall squats are a great way to work on your quadriceps and stamina. With your back close to the wall and your hands on your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can’t lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to perform a “high chair” for 60 seconds or until you can’t stand the burning in your muscles.

Pistol squat

The Pistol Squat is a great bodyweight exercise that increases balance, strength and flexibility all at once.


Pistol Squat

Stand straight with your feet shoulder-width apart. Raise one leg in front of you with your pelvis back, and lower yourself into a squat, bending your supporting leg. Stretch your arms in front of you, helping them to hold.


Lunges are one of the best exercises, but the correct technique requires some practice, as indeed in any exercise. People have a tendency to sway when shifting their body weight from one leg to the other. When you shift your weight forward on the other leg, remember that your back and shoulders should be straight, and you should also focus on moving your hips down toward the floor, not forward — this will allow you to perform the repetition in the correct technique.


Starting from your belly, keep your spine straight and keep your weight on your forearms, which are at this point on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try doing it for 90 seconds and just tell me that you can’t do cortex muscle training at home.

Side plank

The concept of performing here is similar to a plank, but the difference is that the upper body should only rest on one hand. The oblique abdominal muscles and cortex muscles are worked out.


The expression is appropriate for this exercise: “As it is heard, so it is written.” It will work on your arms and lower back. Lie on your stomach, then reach out and lift your arms, legs, and head off the floor as if you are trying to fly, hold this position for a few seconds, and then drop down.

Twisting with the rise of the legs

I like to combine twisting and lifting my legs to work on the upper and lower abdominal muscles. Lie on your back with your heels directly on the floor, raise your knees to your chest and do a twist, straining your abs when your knees and chest touch each other. Then return to the starting position.


Burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working out several muscle groups. The main thing to pay attention to is the lower back; avoid a strong deflection in the spine as much as possible when you squat and then jump out.

Calf training

I do not argue that calf training is very effective in a simulator with huge weights. However, ballet dancers have well-developed calves making only jumping on one leg.

Even running on toes 10 kilometers a week gives a normal increase in calf muscle growth, comparable at the first stage – in the first year of training – with training in the calf simulator.

Abs training

The fact that the press, even in the gym, is trained by lifting the legs and lifting the torso without iron, you, well, you know. Therefore, I will not describe in detail the possibility of training the press without iron and simulators

Simple conclusions:

  • Push-ups: 25 sets per week
  • Pull-ups: 25 sets per week
  • Pistol squat: 25 sets per week
  • Running: 10 km per week

If you see a skew in some muscle, then shift the load in push-ups or pull-ups as described above.

Home workout program for muscle gain: three difficulty levels

Training №1 Monday and Friday.

Exercise number 1. Chest Pushups

  • Beginner – knee pushups. 4 sets of 10-30 (after reaching 30 reps you can go to the next level) reps
  • Advanced – push-ups with chest touching the floor. 5 sets of 10-30 reps
  • Experienced – push-ups from the floor with a backpack on the back 10-25 kg. 6 sets of 10-15 repetitions, and so on.

Exercise number 2. Pull-ups on the horizontal bar for the upper back.

  • Beginner – pull-ups on the horizontal bar using rubber band or using a partner. 4 sets of 5-20 reps
  • Advanced – pull-ups on the horizontal bar. 4 sets of 5-15 repetitions.
  • Experienced – pull-ups on the horizontal bar with a backpack on the back of 5-15 kg. 6 sets of 5-10 reps, and so on.
Triceps Pushups

Exercise number 3. Squats for developing the muscles of the legs and buttocks

  • Beginner – squats with a free weight of 4 sets of 5-40 reps
  • Advanced – deep squats with a free weight of 4 sets of 5-40 reps
  • Experienced – deep squats with a weight on the back 4 sets of 5-25 reps

Training number 2. Tuesday and Saturday

Exercise number 1. Triceps push-ups – be sure to watch the training video about the technique of this exercise at the bottom of the article!

  • Beginner – pushups from the floor kneeling. 4 sets of 10-30 (after reaching 30 reps you can go to the next level) reps
  • Advanced – push-ups with touching the chest. 5 sets of 10-30 reps
  • Experienced – push-ups from the floor with a backpack on the back 10-25 kg. 6 sets of 10-15 repetitions, and so on.

Exercise number 2. Pull-ups on the horizontal bar for biceps – be sure to watch the training video about the technique of this exercise at the bottom of the article!

  • Beginner – pull-ups on the horizontal bar using rubber band or using a partner. 4 sets of 5-20 reps
  • Advanced – pull-ups on the horizontal bar. 4 sets of 5-15 repetitions.
  • Experienced – pull-ups on the horizontal bar with a backpack on the back of 5-15 kg. 6 sets of 5-10 reps, and so on.

Exercise number 3. Raising legs on the horizontal bar – watch the training video about the technique of this exercise at the bottom of the article!

  • Beginner – Knee raise. 3 sets of 5-20
  • Straight legs raise. 3 sets of 5-20
  • Experienced – Pull-ups on the horizontal bar with weights on the legs. 4 sets of 8-15 repetitions.

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.

10 thoughts on “

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

  1. Hello! I have a question for you. I’m skinny myself, but I have a belly. How to gain muscle and at the same time lose belly fat?

    1. You are probably an ectomorph, and it will be more difficult to gain muscle than for an endomorph or a mesomorph. You need an individual training program that takes into account everything, including when to work out and when to eat (more protein, 1.5 -2.5 g per kg of weight). For example, on an empty stomach in the morning, you definitely should not seriously load the muscles. Start with the legs and the core muscles. But do not rush with the abs, most likely, You have exceeded the norm of visceral fat. Strengthen your back. You can start with a plank. There is a lot of work, but everything is real! Good luck!

    1. The rest between sets directly depends on your goals and the characteristics of your body. In order to build mass, you need to rest 20-120 seconds, and for strength it should be 2-10 minutes.

    1. The answer is yes, you certainly can build muscle with bodyweight exercises alone. But it will be much more difficult and it will take more time to build muscles.

    1. I would recommend the plank as it is a great way to strengthen not only the abs, but also the entire muscular corset, increase the strength and endurance of the muscles, make the silhouette tightened and improve health.

    1. I would recommend different types of push-ups. Besides the chest muscles push ups develop strength, stimulate the growth of muscle mass in the shoulder girdle, so they are included in the training plan of weightlifters, powerlifters and bodybuilders. The exercise increases endurance, the speed of reaction, so it is included in the training of martial artists.

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