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How to Build Muscle Without Going to The Gym

Updated on February 6, 2013

Are Gyms too expensive? Overcrowded? Time consuming? Do you prefer to work out alone?

What if there was a way to achieve your ideal body, without having to set foot inside a gym?

Sounds too good to be true, right?

Here's the catch...

While you don't have to go to the gym to build muscle, lose fat, or achieve your fitness goals, hard work and dedication is still required. Fortunately, there are many ways to work out at home without expensive gym equipment - read on to discover a very simple yet effective prgram that will get you in shape in no time...

The focus of these work outs are bodyweight exercises, all of which can be done at home using a small amount of inexpensive equipment.

You should aim to work out just 3 days a week, 45 minutes to 1 hour for each session.

The reason for training 3 times a week is that your body needs time to recover in between each session, as this is when your muscles do the growing (provided you feed them properly, but that's for another hub!)

We aim to train for 45 minutes to 1 hour for each session because after around an hour of training your body will start realeasing hormones which actually start to eat your hard earned muscle! This is when you need to get out of the 'gym' and in to the kitchen!

What you will need...

  • Doorway Pull Up Bar
  • Doorway Dip Bar
  • Dumbells

Make sure you get Dumbells which can increase in weight as it is impossible to build muscle without increasing resistance over time, this could mean lifting more weight or doing more reps. If you are a beginner you should be able to increase resistance every session (don't worry, I'll explain how to do this).

It may seem expensive when you have to buy the equipment, but remember it's just a one off payment and compare it to a monthly gym membership fee!

So you have everything you need and you're ready to get in shape!

Lets say you want to work out on Mondays, Wednesdays & Fridays. You will need to train different muscles each session in order to recover (remember, recovery = GROWTH!)

Here's how we do this:

Monday: Chest & Triceps

Wednesday: Back & Biceps

Friday: Shoulders, Legs & Abs

For each bodyweight exercise you will need to perform 3 sets to failiure (3xF) and for dumbell exercises 3 sets of 8 reps (3x8).


  • Push Ups (3xF)
  • Dips (3xF)
  • Dumbell Flies (on the floor) (3x8)
  • Tricep Extensions (3x8)


  • Bent Over Dumbell Rows (3x8)
  • Pull Ups (3xF)
  • Chin Ups (3xF)
  • Hammer Curls (3x8)


  • Dumbell Overhead Press (3x8)
  • Dumbell Squats (3x8)
  • Dumbell Shrugs (3x8)
  • Sit Ups (3xF)

If you don't know how to do any of the above exercises, a simple google search will tell you everything you need to know!

The above exercises are just examples of what you can do, at first it's best to stick to the way it's laid it out, but feel free to substitute for exercises that work the same muscles once you feel confindent enough to do so!


As I mentioned earlier, it is impossible to gain muscle without increasing resistance over time! Do a search on 'Progressive Overloading' for more information.

When you can perform 8 reps of an exercise, it's time to increase the resistance.

Pull Ups / Chin ups / Dips: Put a dumbell in-between you legs

Push ups: Fill a rucksack with weights

Sit Ups: Hold a dumbell on your chest

With dumbell exercise, simply increase the weight of the dumbell.

Use your imagination and come up with your own ways of increasing resistance...

This article is intended for beginners. If you have any questions please ask me in the comments below and I'll do my best to answer them for you.

Good luck!


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    • profile image

      Damen s Piale 

      5 years ago

      Why is there not enough muscles on my rips

    • profile image


      7 years ago

      i do only chin up is it sufficient for back coz i do not have any type of dumbell


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