Depending on where you are looking to build muscle there are a lot of things that can be done at home. For your lower body, try at least 3 set of 12-20 reps from the 4 exercises listed below. One thing many people fail to realize when they are trying to put on muscle is that your overall number of sets for the day is just as important as the weight, and exercise you are performing. Here are my six favorites I do at least once a week!
1. Walking lunges
2. Wall squats (held to exhaustion)
3. Step downs (Stand with one leg on a bench and one leg free. Lower your free leg to the ground as far as you can without actually transferring your weight, then use your quads and hamstrings to bring you back up)
4. Box jumps (It's a common misconception that the only way to build muscle is to perform slow steady reps. Muscles are made of both fast and slow twitch fibers. If you aren't working your fast twitch fibers you're missing out on secret many trainers use with athletes.)
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