Does anyone have an effective at home workout routine to build muscle by using

1. 51

   jreyes_009posted 13 years ago

   Does anyone have an effective at home workout routine to build muscle by  using your body weight

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2. 60

   AimeeMKnightposted 13 years ago

   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.)
   
   Let me know what you think and check out my other Hubs!

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3. 79

   CrazyGataposted 13 years ago

   yes I do!!! please do read my related hub...
   http://crazygata.hubpages.com/hub/charlesatlas
   
   anyhow, if you don't I do know it works, google Charles Atlas and check out his method!

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4. 59

   BayouDumbbellsposted 13 years ago

   Well, there are many ways. I would recommend the simplest four of them.
   
   1. Push-ups (Help build your arms and chest essentially)
   2. Pull-ups (Help build your shoulder and wings essentially)
   3. Squatting and Lunging (Thighs and other parts of legs based on the variations)
   4. Sit-ups (Help strengthen your abdomen)
   
   Ideally do 3 reps of 12-20 iterations with about 2 minutes gap. Neither too fast nor too slow. Don't suppress your breath. Concentrate more on one portion of your body everyday by varying the workouts, because each part needs a break after heavy workout to enhance the muscles. Make sure you have equally concentrated on all parts in a week.

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5. 65

   soconfidentposted 12 years ago

   You can try insanity. Its has great reviews; P90x does but you need equipment for that.

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6. 60

   Roberto Liccardoposted 10 years ago

   Well I guess that really depends on your fitness overall level. That might be helpful for beginners, but after a while I doubt it can really help you much.
   
   By the way is your goal to increase muscles (as you're a woman that would mean more to firm your skin cause of testosterone absence) or to lose weight?

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