How to Build Muscle At Home Without Weights: Beginner’s Guide

Do you want to build muscle at home without any gym weights? In this beginner’s guide, I’ll show you bodyweight exercises and techniques to help you get stronger, increase muscle mass, and create a solid workout routine at the end—all without needing weights at the gym. Whether you're just starting your fitness journey or prefer working out from home, this video breaks down everything you need to know to build muscle efficiently. I hope you stick around!
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Timestamp:
00:00 - Intro
00:36 - Equipment (Not Much)
00:59 - Push
03:10 - Legs
04:45 - Pull
06:25 - Core
06:49 - Workout Routine
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[motivational_matthew]

Hey guys, I just wanted to say thank you for the support!

[nenej]

Love how straight to the point you got with this

[sreenath]

Bro is literally the underrated guider for teens who want a good physique with no gym. Keep up the good work @Mathew

[TheAceOfSpades]

a classic calisthenics athlete. glad to see bro pursuing a path of greatness at such a young age ❤

[PenumbraDweller]

I have done 99.9% of my workouts at home and gained 20 kgs of mostly muscle, so here's what i learned
1. isolations are NEEDED for the arms if you want them bigger, chinups/pull ups/rows will work them but they're no where nearly as good as curls. For triceps you might get away with doing compounds like dips and close grip pushups but you'll get so much more bang for your buck if you do overhead extensions (one arm french presses he called them).

2. If you're gonna do any isolation exercises for the arms i heavily recommend you do them seated, they take out some amount of cheating and stabilize you. I have found this to help with activation.

3. BULK. BULK. BULK. a good bulk will have your reps jumping up sessions by session

4. For injury prevention train your entire body, and specifically, hamstrings, glutes and upper back. Emphasis on upper back (traps and rear delts and romboids). A strong upper back helps you bullet proof your shoulders so you don't wreck them with all the presses you perform. A good exercise he didn't mention is the inverted row, find a bar somewhat close to the ground and go to town on them. Make sure it's far enough from the ground for you to have room beneath you to fully sink into the stretch and go back up.

5. Longer rest times. I have found 5-6 minutes (depending on the exercise) help me best with increasing performance session by session.

6. Cardio is not your enemy, it helps with your work capacity so you don't gas out before you hit failure, it also improves your pumps and makes you feel amazing overall, this doesn't have to be running, just getting your steps in and brisk walks.

7. Speaking of failure, always train HARD, 1-2 reps in reserve for legs but everything else i'd say take to failure or very close to, provided you have warmed up and don't do your reps like a dummy.

8. A good chest exercise he didn't mention(well he did but not this combination), would be the deficit weighted decline(or normal ) pushup.

9. Weighted bulgarian split squats are hard as hell but they give results, You can try weighted squats(with a backpack) and if you want to bias quads add some heel elevation by putting something under your heel and your quads will feel like they're gonna tear off the bone.

10. Don't worry about how much volume you're doing, do whatever feels best to you, low volume high intensity, high volume with less intensity, or my personal favorite, the middle ground of low-moderate volume with high intensity. Just go with what makes you progress the fastest in reps (good form).

11. You'll run into tendonitis eventually, to fix that make sure you use a slow/controlled eccentric on your way down and do higher reps to put blood into the tendon area and heal it, similarly to rehab tendonitis a high rep warm up helps alot. If you're dealing with a muscle strain that doesn't require surgery i recommend waiting a few days and then getting back to the exercise once you feel like you can do a few reps, then do submaximal reps staying away from failure but having good range of motion and strict control. This is active recovery and will skyrocket your injury rehab process.

12. You don't have to do high reps for every calisthenics exercise, if you get to the 10-12 reps or so, might as well start going weighted.

These were the cornerstones of my at home training, each step was super monumental to my progress, hope something in there helps.

[droovie]

I just started my weightloss journey and this video is god sent 😭🙏. Thanks a ton

[mentallyhealyourbody--stre]

Best mentor on internet for body weights

[thefernlabmy]

Bro thanks! your channel will surely blow up by the next few days! 910 as of now!

[bryanmartin_]

This might be the first time I have watched a video with regards to body building that I watched and did not skipped until the very end. Everything was explained very clear and in a understandable pace. Thanks a lot bro, I subcribed right away!!!

[MrMuscleUp]

Great work young man, you will go far!

[RageMasterSlow]

Due to my studies I am unable to go to the gym and have been exercising at home but always left uncertain if the exercises I do help me, will consider this video and thanks for making it

[Zoubirz]

this is one of if not the best build muscle at home guides there is thanks for the advice

[AcrdPiloter]

Bro is spittin fax
I started doing only pushups since last year now my triceps are twice as big as my biceps😅

[alex]

Wow, congratulations for the gains, i wish you the best!

[mirrormirage]

Straight to the point, no nonsense presentation. Impressive! Thank you

[flomoyo]

Broooo I was just having this convo with my parents and then this pops up in my recommend, not everyone likes the gym and working out can really be done anywhere with any thing, as long as you are motivated and are smart about it.

[julian.koenig]

bro best video i‘ve seen in a long time, helped a lot

[hmmm]

Little brother, take a hug 🫂
YouTube recommended me at a right time...thank you ❤

[abhishekbansal]

No nonsense straight to the poibt literally the best video

[MrDominicBrant]

High value info here (Former Champion Powerlifter)