I personally know it hits very hard to find muscle building exercises for beginners. When everyone else is just chanting the names of variations of the basic exercise.
Stay with me in this write-up in which I am telling you no equipment exercises that build muscles for complete beginners.
School going teenagers and college students often ask for such types of exercises. Because they are very budget friendly and do not need a room filled with accessories.
You just need your body weights and that’s it.
Muscle Building Exercises For Beginners and Why To Do Them?
Of course beginners can build muscles at home. And when it comes to exercises that give guaranteed results for beginners, these exercises always come first place.
Push-ups, pull-ups and leg exercises, mostly squats are the only exercises you guys need to do.
These are the compound exercises that pump the guy doing it and build muscles of the overall body. Like chest, shoulder, back, legs, biceps, triceps, calf, neck.
After doing these three most effective exercises, you will master the basic movement. Now you are ready to progress and gain even more muscles.
Don’t worry about a hundred other exercises, all those are variations of these.
Just slow your pace and learn movements. Other things will take care of themselves.
Push Ups
One of the prominent exercises that builds the pectoral muscle (chest). Also a very good exercise that has many variations and deserves to be in your workout routine.
If done with correct form it can give you results like no before. At first push-ups seem harder. But with time you can achieve mastery in it.
Muscles like the triceps and shoulders also grow in this exercise. Because they are supporting muscles. And it is a compound exercise.
Pull Ups
Pull-ups are exercises that build massive back muscles. Although it just requires a bar or a straight solid rod. That’s it.
If you can match these requirements you will end up building a broad back.
There are many types of grips while doing this exercise. But starting with a basic one is a much better option.
Pull-ups look a lot harder for beginners. But consistency is key. Start with one rep only. And perform the negative of your repetition very slowly.
Then move to more rep counts. It engages all areas of the back like rhomboids, lats and lower back.
Squats
Squats and sit-ups are great exercises for building leg muscles. Also, they are beginner friendly.
Doing them in a strict form can result in great quads (thighs). Strict form does not mean that you have to do it like everyone is doing. Each and everybody has different levels of flexibility and body posture.
But the whole rep should have to be slow-steady and controlled.
How Much Time No Equipment Exercises Take To Build Muscle?
If you don’t see results, even after doing these exercises for 2 or 3 weeks. Remember that home muscle building exercises for beginners takes time.
Before feeling sad for not seeing progress, be patient. Wait for one month or two.
Because you are doing calisthenics exercises without attaching weight to them. So it is for sure, it is going to be a bit of a long journey.
So don’t feel sad for not getting fast results.
Conclusion
Push-ups, pull-ups and squats are great muscle building exercises for beginners especially. These exercises help you bulk without going to the gym. The best thing is you can do them and can still make gains without adding weights to them.
Although it is to be noted that these give you results to a certain extent. After a time you will feel like habitual to them. But no need to worry. This case takes a lot longer than you think.
After all, doing something is always better than doing nothing. And here, you are doing more than something.