Home Muscle Building Workouts
Muscle building dosent just have to be done by gym users and you can build massive amounts of muscle in the confines of your own home.
I have been doing home workouts for a while now and you can achieve excellent results in building muscle mass from a simple home workout.
If your goal is to build more muscle then you will need some strength building equipment that will help you add resistance to your body which will make you work harder and in turn build more muscle.
The principles of how to build muscles at home are the same as when you use a gym, and before i show you some of the great workouts you can choose to build more muscle we are going to look at the 3 elements of muscle building.
You have probably heard of the fire triangle which relates to 3 elements you must have in order for there to be fire and if one of these is taken away then the fire will go out.
This principle can be related to muscle building workouts and I have come up with what I call the muscle building triangle. 
There are 3 basic parts to the Muscle Building Triangle .
Training
Nutrition
Dedication
Each one of these needs to be completed in order to build muscle and change your body. Imagine that each of the above words makes up one side of a triangle.
If one of these elements is missing then the triangle is incomplete and then you will see little or no results. If you want to know how to build muscles then you need to know how to make the most of these 3 elements of the muscle building triangle.
Training
Training is vital to building muscle; it's what makes your muscles grow. Progressive resistance training will give you consistent gains in strength.
It is important that you follow a training routine that suites your goal. If your goal is to build muscle then there is no point in following a routine more geared towards fat loss. There are some great muscle building workouts below that will help you pack on the size and strength you want.
Your muscle building workouts should be varied and interesting, if you do 12 weeks of doing the same old routine with the same sets and reps you will quickly get bored. It's not just your mind that gets bored either. Your body will get used to the same workout after a while and it will no longer be as productive. For this reason I recommend changing your routine every 6 weeks or so. The change dose not have to be drastic and it can be as simple as shortening a rest period or swapping an exercise.
Your muscle building workouts should be challenging and intense and you should be giving your muscles a reason to grow. Just throwing a set of dumbbells around with little weight on them is not how to build muscles, in fact this is more how to get an injury.
Nutrition
Another vital piece of the puzzle. It doesn't matter how hard you train, if your not feeding your muscles with the nutrients it needs then you will not build muscle. Nutrition counts for around 70% of muscle building success and if you want to know how to build muscles then keep reading.
If we go back to the fire theme, there is no fire without fuel and think of muscle building as fire and proper nutrition as fuel.
On this site i have provided you with some excellent information on nutrition and meal plans, you can use the navigation bar on the right or search box to find these.
Dedication
Without willpower and a strong desire to succeed you will fail, its simple really. You have to want your goals so bad that you will let nothing stop you from achieving them. 
It is all very well working out and eating healthy foods, but if you have a half hearted workout, miss gym sessions and are don't stick to your meal plans then you are set up for failure.
You have to really want to achieve your goals and have the desire to do so. Without it this element is missing and the Muscle Building Triangle is incomplete.
Remember
Starting your muscle building workouts plan is the hardest part. Research suggests that your body takes around 30days to form a new habit. With this in mind it suggests that your first month of switching to a new lifestyle is the hardest.
You will not gain muscle over night but stick to your plans and you will get there.
Goals, strategies, motivation and dedication are essential, but it is also important to rest. Muscle growth takes place when your body is having a period of rest. So make sure that you get plenty of rest. Long periods of stress and hard work can be counterproductive.
A relaxed mind can tap into sources of energy and effort that tension will close off for you meaning a more productive workout.
This relaxation should not just be a momentary help in times you need it but it should become a way of life. When you take time to relax you take the pressure off your mind and body. You should take the time to de stress after each day. You can do this in a variety of ways and each person will relax in different ways.
Remember by starting weight training you are learning new skills and learning is a process. It will gradually become part of you as you persist and remain consistent with your workouts.
Some Quick Motivational Tips
Keep a training Journal
This will provide evidence of your progress which will result in more motivation. This is a great way to track your goals.
Take Photographs and Measurements
You should take photos of yourself every couple of weeks, this will help you to see how far you have come and give you a visual representation of your progress.
Look At Your Friends
You need friends who are going to encourage you and support you throughout your training program and not pressure you into eating junk foods, skipping training and getting wasted at the weekends.
Reward Yourself
After each week is finished or each goal is met you should treat yourself with something you like doing.
Many lifters jump the gun when starting muscle building workouts for the first time they follow the routines advertised in muscle magazines which are only good if you are super human or on a cocktail of performance enhancing drugs.
The truth is you cannot train twice a day six days a week and expect to gain muscle, all that will happen is that you will over train and burn your body out.
You should only need 3 good high intensity muscle building workouts a week in order to gain realistic amounts of muscle. I am not talking about 15lbs a week like some certain supplement companies seem to think you can gain. I am talking about a lb maybe more maybe less a week of real functional hard new muscle . This muscle will be yours to keep providing you keep up with eating right and training correctly.
There are hundreds of exercises to choose from when constructing a bodybuilding routine; we are only going to look at a few of them to begin with. It is important to focus on compound basic movements in the early stages to build a strong foundation. Compound movements work more body parts then some of the smaller isolation exercises such as triceps kickbacks.
When I talk about compound movements I mean exercises which work large muscle areas such as
Bench Press Chest, arms, shoulders
Pull up Back, arms, upper body
Barbell curl Biceps, forearms
Dips Triceps, chest, shoulders
Squats Legs
These compound movements are multi joint exercises which work more then one muscle group at a time, this leads to a greater demand on your body.
Example Muscle Building Workout
Example Dumbbell Workout |
• Perform 3 x a week with at least 1 days rest |
| DB Bench Press DB Bent Over Rows DB Squats DB Deadlifts DB Shoulder Press DB Hammer Curl |
As you can see in the above muscle building workout you will just be doing one exercise per major muscle group. Each on of these exercises also targets the smaller muscles. If you are just starting out then this is a good routine to follow and over time as you progress you can build on it.
Here are some great home muscle building workouts you can follow
Body Weight Home Workout Routine
Follow this complete non weights routine for building strength and muscle mass.
3 Day Workout Routine
Build more muscle with this 3 day home muscle building routine.
Shoulder Workout Routine
Get bigger rounder shoulders with this dumbbell workout routine.
Grow Your Biceps Fast
The best biceps building workout for building big arms.
Arnold Schwarzenegger Workout
An example of one of Arnold's Schwarzenegger workout routine. Alternative Workout
Free Weight Workouts
Build muscle and strength at home using free weights.
Forearm Workout
Complete forearm training workout for this often neglected body part.
Chest Workout Routine
Bigger bigger and stronger pectoral muscles with this chest blaster workout.
Complete Arm Workout Routine
Grow bigger arms in just 4 weeks with this total arm blaster workout.
Home Teen Workouts
2 great training routines designed for teenagers to build muscle and burn fat.
Beginner Workout Routine
Complete 3 month muscle building plan for beginners.
30 Minute Workout Plan
Build muscle in less time with this simple 30 minute workout.
HIT Full Body Workout Routine
Get bigger muscles in 12 minutes with this HIT muscle building workout.
Easy Bicep Workout Routine
Complete biceps workout for getting bigger guns faster.
Strength Training Endeavors - A comprehensive site that educates you about functional strength training, optimal sports fitness nutrition, natural muscle-building, personal fitness training, healthy weight loss, and most importantly, helping you listen to your own body's strength and fitness needs.
Muscle Building Articles By Top Fitness Experts You Must Read
Joey Vaillancourt is a former skinny guy (hard gainer) who has worked very hard to gain his muscle. He has gone from being skinny and unnoticed to 2010 FAME fitness model champion. You can read some of his great articles below.
9 Natural Ways To Build Muscle Fast
Complete muscle building workouts tips for skinny guys looking to bulk up.
Build Lean Muscle Fast
5 Great natural muscle building tips to help you build quality muscle mass.
3 Tips To Build Muscle Fast
You need to follow these if you are serious about building muscle quickly.
3 Workouts To Build Muscles
3 Different Training splits that will help you build muscle fast.
Vince Delmonte used to be nick named 'skinny vinny' until he gained over 50lbs of new muscle in just 6 months. Vince is author of the best selling program 'No Nonsense Muscle Building' which has helped thousands of people gain muscle fast.
Beginners Strength Building Workout
At home workout routine for building muscle and strength in just 6 weeks.
How I Gained 41lbs in 24 Weeks
How you can make rapid gains in muscle size and strength.
Top Muscle Building Foods
These are the foods you need to eat if you are serious about gaining muscle mass.
The Perfect Muscle Building Program
What makes the perfect program for skinny guys looking to bulk up.
5 Mass Gaining Tips
Follow these 5 muscle mass gaining tips for skinny guys.
Sean Nalewanyj one day got sick and tired of being a 125lbs weakling. By purchasing a simple weights set from a department store and following a home workout routine he was able to gain a phenomenal amount of muscle in a short period of time.
Gain 10lbs in 3 Weeks
The truth behind fast muscle gain and those supplement ads.
Building Muscle At Home
I spent 2 years training at home and made fantastic gains in size and strength.
Build Chest Muscle Fast
A simple routine that will help build massive chest muscles.
Share Your Muscle Building Workouts
Do you have a great muscle building routine, or have a question about one, then you can post it here.
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