Build Real Muscle at Home

Building muscle is an essential element of your workout session. And being able to achieve that is the most significant milestone one can achieve. Having a fit, muscular body makes you feel better and confident about you. And if you are looking forward to having those incredible muscles to show off your arms, then don’t limit yourself to just going to gyms to achieve a strong muscular body. The finest workout routines capitalize on your growth in the least amount of time. Muscle building exercises don’t come easy or without any sweat or pain. And if you want to build real muscle at home then get ready for some hard work. Off course, it is not something that you cannot achieve by exercising at home, but you should know how to go about it in a correct manner. Also, if you are eating right and training hard then there is no one who can stop you to gain noticeable muscle mass while working out at home. So, for all those who think real muscles can only be built with the gym workout, then you are sadly mistaken. You just need some discipline and tips that we will discuss further in this article.


Basic concept of muscle building

To build real muscle at home, you just need to follow some core principles in union with each other, and this will lead to the growth of significant muscle. The vital part is first to understand the basic bodily process of muscle growth. Usually, people believe that you can only get bigger muscles by working out in the gym. On the contrary, the truth is that the muscle growth in your body occurs in response to the muscle damage you cause during a workout session. So, it is important to create the apt environment for your body to grow effectively new tissue.

  • Exercise

step aerobics with dumbbells

To start with, building a new muscle is all about damaging the fibers and heavy resistance training is the ideal way to achieve this. At the same time, you must be wary of your body’s ability to adapt to strenuous workout because if you fail to vary the stimulus your muscles won’t get troubled by the workout, and this will lead to unsuccessful results. Another myth that people have believed is that the more you work, the more muscle you build. The reality is that our real muscle growth happens while we are resting at home. You must not overwork the tire muscles.

  • Nutrition


Nutrition also goes hand in hand with your workout session, to attain real muscle at home. The food choices you make are crucial to your success in gaining muscle. For this, you must make sure that you have a calorie surplus diet because if you consume just the required calorie amount then you won’t be able to have standby resources to generate new muscle. Protein intake is also imperative, and you need to keep it high by eating good quality sources like meat, nuts, etc. The suggested protein consumption is 0.7g per pound of weight to maintain your protein production positive.

Body Weight Exercises


  • Push Ups

Push-Ups is the most efficient exercise for developing the chest muscles. It also helps to increase your arm muscles. Its principle is very simple – It uses the arm and the core muscles to elevate you off the ground and bring your back to the initial position. This exercise utilizes the complete body as the weight. You can work on the arm muscles and triceps by positioning your hands closer and can also work on the chest by placing your hands wide apart.

  • Pull Ups

Pull-Ups is the most fundamental training exercise that helps in maximizing muscle gain for neck, arms, and back. It does not need any equipment or gym, but you must perform pull-ups at least twice a week for better results. You can have an inexpensive addition of a small bar installed in your garage or a horizontal pole in or around your house. You can get the best out of this exercise is when you do it for the maximum amount of repetitions, until the time you start getting muscle fatigue, and you are not able to lift yourself again.

  • Squats


If you wish to have a proportional muscular body, then Squatting is the best exercise to do. One fact you must know that getting a real muscle gain is not possible without squatting. It works on your back and legs and also helps to work the core. It guarantees that your lower back increases strength and works brilliantly for shaping up your thighs. You must proceed by starting with free hand squats and then one-legged. Again, you must perform repetitive sets of this exercise and complete the maximum number of reps until your body gives up.

  • Crunches

Crunches are a kind of exercise which requires stamina and patience. We usually witness the fitness enthusiasts doing crunches, but only some have the patience to continue with it and get the best of it. They are considered to construct the muscular mass in and around the waist. Flattening the stomach and defining the abs is achieved by crunching, combined with some cardio like running, jogging.

  • Exercises with Dumbbells


Building real muscles at home can be easily achieved by following the above practices, in addition to performing some simple exercises with dumbbells. You do not require any gym for that. These amazing tools can help you achieve your daily workout bit and works out nearly every part of your body.Learn more about adjustable dumbells workout.


If you want to build some real muscle at home then adhering to the above tips will surely benefit you. Workout routines for muscle building require hard work, dedication, and discipline. The above-described ones are the best workout routines that will drive you to your limits and beyond. This will guarantee a real muscle growth. Some people spend years to build real muscle but fail due to lack of knowledge or patience. So just be determined and make sure you get the best from your workout.

8 Awesome Adjustable Dumbbell Workouts

Adjustable dumbbells are the most convenient exercise tools that you can have. Even if you do not have a gym membership or a home gym, owning a good set of adjustable dumbbells is more than enough. You can perform practical exercises with adjustable dumbbells in the confinements of your home. Dumbbells have some exceptional traits that other types of weight training gear don’t offer. They force every target muscle of the body as well as every supporting tissue that surrounds it to engage. Dumbbell exercises let complicit muscles grow in power together and avoid muscle groups from developing separately and out of sync. You just need a pair of efficient dumbbells where you can add different weight configurations to your dumbbells. You just need a bench and a dumbbell set, and you are ready.


Following are the eight awesome adjustable dumbbells workouts that will surely give you a productive session.

  1. Flat Bench Dumbbell

This is a multi-joint chest exercise that is a confirmed mass-builder. Lie flat on the bench with face up and feet flat on the floor. Hold the dumbbell in each hand, on your shoulders. Press the weights up together powerfully and stop when they are in inch away from touching each other. Gently return and start again. This is a very beneficial exercise for building up mass and chest muscles.Learn about sunny health rowing machine .

  1. One Arm Dumbbell Row

One arm dumbbell row targets the back muscles with a little emphasis on the rear deltoids. Lean forward at the waist with one knee and same-side hand flat on the bench. This allows the weight to hang down with your fully extended arm. Pull the weight towards your hip with elbows kept close. Pull that elbow as far back as possible and squeeze your shoulder blades together for full tightening. Then gently lower the dumbbell along the same route. Now switch arms and repeat this process. This exercise provides a larger range of motion and time under strain, for the inflexible lower lats.


  1. Alternating Dumbbell Curl

The alternating dumbbell curl this recruits the front delts and also the biceps. Stand straight and hold a dumbbell in each hand at your sides. Keep your chest up and elbows tight. Then curl one weight towards the same-side shoulder turning the wrist up. Squeeze those biceps hard at the top and then slowly lower to the starting position. Repeat the same with alternate arms for an effective workout. With this exercise, the twisting motion at the top allows for a better climax, thus tightening the muscles and providing overall growth.

  1. Dumbbell Calf Raises

The dumbbells calf raises targets the calf muscles. Stand erect with your feet 1inches apart. Hold the dumbbells at your sides with head up and back straight. The weights on the dumbbells should be comfortable enough for you to hold and support. Then slowly stand on your toes and pause for a second at the top of the movement. Now slowly release down and come to the starting position. Throughout the process, your focus should be concentrating on the calf muscles hard.

  1. Seated One-Arm Overhead Dumbbell

With this exercise, you involve and exercise the most dominant muscle on the back of the arm, i.e. the long fleshy head of the triceps since your arm will be over the head. Sit upright with back straight and feet flat on the ground. Grip the dumbbell and hold it overhead at full arm extension. Bend your elbow and lower the weight behind your head until your makes a 90-degree angle. Sense your triceps getting stretched and then press back up to the full arm and squeeze the grip hard on reaching the top. Repeat the same and switch arms.


  1. Seated Overhead Dumbbell Press

The seated overhead dumbbell press workout places more stress on the middle delts, the central delt head that makes you appear broader. The bench should be adjusted so that your back is upright and well-supported. Hold the dumbbell in each hand, above the shoulder level with palms facing in the front. Firmly and forcefully press the weights overhead in a semicircle. Maintain distance when they are at the top. Lower down gently and repeat. By using a greater range of motion in this workout, you will use more muscle fibres.

  1. Stationary Lunge

Adjustable Dumbbells can be used to perform workouts that strengthen the leg muscles. The stationary lunge is a simple and easy to perform an exercise that is outstandingly good at targeting the lower body muscles i.e. glutes, calves and quadriceps. A maximum number of athletes perform this exercise religiously to attaining lower body strength. Make sure that you adjust the dumbbell weight according to your ease and requirement.

  1. Toe Raise

The toe raise exercise targets the muscles located in the lower legs, called as the calf muscles. The calf muscles are used the most during usual daily activities and also during a wide variety of sports where running or jumping is required. This exercise helps in giving you strength to carry on those activities with ease and grace. Keeping the calves ready will avoid fatigue and wearing of the muscles.



Sometimes our life and the daily schedule gets too hectic that we compromise on our fitness schedule, no matter how much we yearn to workout. But owing a pair of adjustable dumbbells will help you keep your exercise schedule going in the comforts of your home. With a good and excellent pair of adjustable dumbbells, there is a broad range of exercise that you can do. Be it your chest, back, shoulders, calves, etc. every muscle in your body will get a good workout with a pair of adjustable dumbbells. So grab a pair now and start working towards a complete body workout.