HOW TO BUILD MUSCLE

WITHOUT A GYM

The most effective “no gym” muscle building guide

Building muscle without a gym requires minimal equipment. Here are some items that you will need:

1. Pull-up bar: You can find a pull-up bar at your local park or school. If you can't find one
nearby, you can substitute it with a door pull-up bar.
2. Short pull-up bar: This can be hard to find, but you can easily replace it with a chair, table, park
bench, or anything that has a bar or platform to hold with minimal space underneath.
3. Platform: Any flat space above the ground will do. Examples include a short wall, a kitchen
counter, or a concrete window sill.
4. Homemade bottle contraption(not mandatory): Find eight 2-liter or 1-liter water bottles and
fill them up with sand, water, or small rocks. Then place them together and wrap the top and
bottom of both bottles together with a string, belt, sling, large tape, or bandages. This creates a
dumbbell that you can place your hand in the middle to hold it. Make about 4 or 6 of these and
find a broomstick to insert into the middle of the two bottles. This will be your barbell.
5. Flat space: Find a flat space where you can move around.
6. Bed/chair: These will be use to place your feet on

Workout split

When it comes to creating a workout routine, one of the most important decisions you'll make is how
to split your workouts. Workout splits refer to how you divide your training program into different
sessions that target specific muscle groups or fitness goals. Here are some of the most common
workout splits and which ones may work best for you:

1. Full-Body Workouts: This type of workout involves targeting all major muscle groups in a
single session. Full-body workouts are great for beginners and those who want to save time
since they can be completed in just a few hours per week. They are also useful for maintaining
overall fitness and building a strong foundation for more advanced training later on.
2. Upper/Lower Split: This type of split involves working out the upper body on one day and the
lower body on another day. It's ideal for those who want to target specific muscle groups more
intensely and for those who have limited time to work out. Upper/lower splits are also great for
athletes who need to balance their strength and power between upper and lower body.
 3. Push/Pull Split: This type of split involves dividing your workout between pushing exercises
(chest, shoulders, and triceps) and pulling exercises (back and biceps). It's a popular option for
those who want to build a balanced physique, improve posture and prevent injury. Push/pull
splits are also great for athletes who want to improve their performance in sports like wrestling,
football, and boxing.
4. Body Part Split: This type of split involves focusing on a specific muscle group each day. For
example, you may work your chest on Monday, back on Tuesday, legs on Wednesday, etc. This
type of split is ideal for those who want to achieve specific goals like building larger muscles or
improving definition in specific areas. This split is idle if you want to have an aesthetic
physique.
5. Cardio and Strength Split: This type of split involves dividing your workout between cardio
and strength training. It's a great option for those who want to improve their overall fitness and
health, lose weight, and build muscle at the same time. This type of split is also useful for those
who have limited time to work out or want to avoid getting bored with their routine.

When it comes to choosing the best workout split for you, it's essential to consider your fitness goals,
schedule, and fitness level. But I believe that a body part split is the most ideal if your goal is to build
Muscle which I think you want.

Exercises

Let's get started with the exercises you need to build muscle. We'll start by breaking down each muscle
group and the exercises that target them.

Triceps

Long head

The triceps muscle is one of the largest muscles in the upper arm and is composed of three heads - the
long head, lateral head, and medial head. The long head of the triceps is the largest of the three heads
and is located on the back of the upper arm. It runs from the shoulder blade to the elbow and is
responsible for extending the elbow at shoulder elevation.
When looking at the triceps from the side view of the body, the long head is the part that is most
prominent and gives the arm a defined and toned appearance. Therefore, it's important to focus on
exercises that target this specific head of the triceps in order to achieve maximum results in terms of
muscle growth and definition.

One exercise that specifically targets the long head of the triceps is the water bottle barbell skull crusher.
To perform this exercise, you will use the water bottle barbell you made from before. Begin by lying on
a bench or mat or the floor with your feet planted firmly on the ground. Hold the water bottles in each
hand with your arms extended towards the ceiling. Lower the weights towards your forehead by
bending your elbows and keeping your upper arms stationary. Pause at the bottom of the movement
and then press the weights back up to the starting position.

Another effective exercise that targets the long head of the triceps is the modified push-up with your
arms to your side. To perform this exercise, start in a plank position with your arms by your sides and
your hands directly under your shoulders. Lower your body towards the ground by bending your
elbows, keeping your elbows tucked in close to your sides. Pause at the bottom of the movement, and
then push your body back up to the starting position.

Incorporating these exercises into your workout routine will help to strengthen and define the long
head of your triceps, giving your arms a more sculpted and toned appearance.

Lateral head

The lateral head of the triceps is located on the outer side of the upper arm and is responsible for
adding definition and width to the triceps muscle when viewed from the front. It plays a key role in the
extension of the elbow from any position, making it an important muscle to train for overall arm
strength and functionality.

To target the lateral head of the triceps, there are several exercises that you can incorporate into your
workout routine.

One of the most effective exercises for this purpose is dips. Dips can be performed using parallel bars,
dipping stations, or even two sturdy chairs. To perform dips, start by placing your hands on the bars
with your palms facing down and your fingers pointing forward. Lower your body by bending your
elbows, keeping your shoulders down and your chest lifted. Pause at the bottom of the movement, and
then push your body back up to the starting position.
Another effective exercise for targeting the lateral head of the triceps is close-grip pushups. This
variation of the standard push up involves placing your hands closer together, with your elbows tucked
in close to your sides. This places more emphasis on the triceps muscles and less on the chest muscles.
To perform close-grip pushups, start in a plank position with your hands close together, directly under
your shoulders. Lower your body towards the ground by bending your elbows, keeping your elbows
close to your sides. Pause at the bottom of the movement, and then push your body back up to the
starting position.

Finally, bodyweight tricep extensions are another great exercise for targeting the lateral head of the
triceps. Tricep extensions can be performed on the floor or a small elevated platform. To perform
bodyweight tricep extensions, start by laying on the floor in a sphinx position. Extend your body
towards the ceiling. Slowly lower your body by bending your elbows, keeping your upper arms
stationary. Pause at the bottom of the movement, and then press your body back up to the starting
position. You can make this movement easier by using an elevated platform or by moving you rms close
to your body.

Medial head

The medial head of the triceps is located on the inner side of the upper arm, underneath both the
lateral and long head. Although it may not be visible from the outside, training this muscle is
important because it's what gives your triceps its size.

To target the medial head of the triceps, dips and close grip pushups are two effective exercises that can
be incorporated into your workout routine. As mentioned earlier, dips involve lowering and raising
your bodyweight using parallel bars or other equipment. To perform dips, position yourself between
the parallel bars with your arms extended, and then lower your body by bending your elbows until
your upper arms are parallel to the ground. Pause for a second, then push your body back up to the
starting position.

Close grip pushups are similar to regular pushups but with a narrower hand placement. By bringing
your hands closer together, you will place more emphasis on the medial head of the triceps. To perform
close grip pushups, get into a plank position with your hands closer together than shoulder-width
apart. Lower your body down to the ground, keeping your elbows close to your sides. Push yourself
back up to the starting position, and repeat.

Biceps

Long head

The long head of the biceps is located on the outer part of the bicep muscle and is responsible for the
characteristic "peak" that is often associated with well-developed biceps. Training the long head of the
biceps is important for achieving overall biceps strength and size.

One of the most effective exercises for targeting the long head of the biceps is chin ups. Chin ups are a
compound exercise that work multiple muscle groups, including the biceps, back, and it slightly works
the rear delts. To perform chin ups, start by grasping a horizontal bar with an underhand grip, with
your hands shoulder-width apart. Hang from the bar with your arms fully extended, and then pull
your body up towards the bar by bending your elbows. Keep your chest lifted and your shoulders
down, and aim to bring your chin above the bar. Lower yourself back down to the starting position
with control, and repeat.

Another effective exercise for targeting the long head of the biceps is the water bottle barbell curl. This
exercise can be performed using the barbell you made. To perform the water bottle barbell curl, start by
holding the barbell in each hand with your arms extended towards the floor. Curl the bottles towards
your shoulders by bending your elbows, keeping your upper arms stationary. Pause at the top of the
movement, and then lower the bottles back down to the starting position.

Short head

The short head of the biceps is located on the inside of the upper arm, and is responsible for the
thickness and width of the biceps muscle. While training the long head of the biceps is important for
achieving the characteristic "peak" of the biceps, training the short head is essential for size as it is half
of the bicep .
One of the most effective exercises for targeting the short head of the biceps is the close grip chin up.
Like the regular chin up, this exercise targets multiple muscle groups, including the biceps, back, and
rear delts. To perform a close grip chin up, start by grasping a horizontal bar with an underhand grip,
with your hands closer together than shoulder-width apart. Hang from the bar with your arms fully
extended, and then pull your body up towards the bar by bending your elbows. Aim to bring your chin
above the bar, and then lower yourself back down to the starting position with control.

Close grip barbell. The water bottle barbell can also be used to target the short head of the biceps. To
perform this exercise hold the barbell with closer grip (don't over do it ). Curl the bottles towards your
shoulders by bending your elbows, keeping your upper arms stationary. Pause at the top of the
movement, and then lower the bottles back down to the starting position.

Brachialis

The brachialis is a muscle that lies beneath the biceps and can be seen on the side or your arms. While it
may be less well-known than the biceps or triceps, training the brachialis is important because it makes
your arms look more aesthetic.

One of the most effective exercises for targeting the brachialis is the close grip pull up. To perform a
close grip pull up, grasp a horizontal bar with a regular grip, with your hands closer together than
shoulder-width apart. Hang from the bar with your arms fully extended, and then pull your body up
towards the bar by bending your elbows. Keep your chest lifted and your shoulders down, and aim to
contract your biceps (so don't worry about lifting your chin over the bar). Lower yourself back down
to the starting position with control, and repeat.

While the forearms may not be the most glamorous muscles to train, they play an important role in
overall upper body strength and stability. In addition to supporting grip strength, training the forearms
can help to prevent injury and improve performance in other exercises.

One of the key muscles in the forearm is the brachioradialis. This muscle is located in the upper part of
the forearm, and is responsible for flexing the forearm at the elbow. To train the brachioradialis,
exercises such as barbell curls, close grip pullups, and dead hangs can be effective. These exercises
challenge the muscle in different ways, and can help to improve overall strength and definition in the
forearm.
The wrist flexors and forearm flexors are also important muscles in the forearm. These muscles work to
move the forearm by pronating and supinating the radius and ulna, and provide flexion of the wrist
and abduction of the hand and wrist. To train these muscles, exercises such as wrist curls and forearm
curls can be effective. These exercises isolate the wrist and forearm muscles, and can help to improve
grip strength and endurance.

Finally, the extensors in the forearm are also important for stabilizing the wrist during gripping.
Exercises such as dead hangs and rice massage can be effective for targeting these muscles.

When training the forearms, it's important to use proper form and technique to avoid injury.
Gradually increasing the weight or resistance over time can help to continually challenge the muscles
and promote progress. Remember to include forearm exercises in your overall fitness routine to achieve
a balanced and well-rounded physique.

Shoulder

Side delt

The side deltoid, or lateral deltoid, is an important part of the shoulder muscle that provides side width
and definition to the upper body. Training this muscle is essential for achieving well-rounded and
developed shoulders.

One of the most effective exercises for targeting the side deltoid is the water bottle lateral raise. To
perform this exercise, hold the home water bottle plate in each hand with your arms extended towards
the floor. Keeping your arms straight, lift the bottles out to the sides until they are level with your
shoulders. Pause at the top of the movement, and then lower the bottles back down to the starting
position.

Another exercise that targets the side deltoid is the handstand push up. This exercise not only works
the side deltoid, but also the front. To perform a handstand push up, start in a handstand position
against a wall, with your hands shoulder-width apart and your feet resting against the wall. Lower your
body towards the wall by bending your elbows, and then push yourself back up to the starting
position. You can make it easier by placing your feet on a table bed or small wall.
The water bottle military press is another exercise that targets the side deltoid, as well as the front
deltoid. To perform this exercise, hold the homemade barbell at shoulder height, with your palms
facing forwards. Press the bottles up overhead by extending your arms, and then lower them back
down to the starting position.

Rear delt

Training your rear delts is important for developing a well-rounded shoulder and upper body, as well as
improving posture and reducing the risk of injury. The following exercises are effective for targeting the
rear delts:

1. Inverted row: The inverted row is a great exercise for targeting the rear delts, as well as the
muscles in your back and biceps. To perform an inverted row, position yourself under a sturdy
horizontal bar or a table, with your feet on the ground and your arms extended towards the
bar. Pull your chest up towards the bar by squeezing your shoulder blades together and
bending your elbows, and then lower yourself back down to the starting position.
2. Rear delt water bottle plate fly: This exercise targets the rear delts specifically, and can be done
with a pair of the homemade water bottle plates. Begin by standing with your feet
shoulder-width apart and holding a water bottle in each hand. Bend forward at the waist until
your torso is parallel to the ground, and then raise your arms out to the sides, keeping them
straight, until they are level with your shoulders. Squeeze your shoulder blades together at the
top of the movement, and then lower the bottles back down to the starting position.
3. Pull-ups: Although pull-ups are primarily an exercise for the lats, they also engage the rear delts
to a significant degree. To perform a pull-up, hang from a pull-up bar with your hands
shoulder-width apart and your palms facing away from you. Pull yourself up towards the bar
by bending your elbows and squeezing your shoulder blades together, and then lower yourself
back down to the starting position.
Front delt

The front deltoid, or anterior deltoid, is the muscle located on the front of your shoulder. It is
responsible for flexing your shoulder and lifting your arm to the front of your body.

To effectively train your front deltoid, there are several exercises that you can incorporate into your
workout routine. One of the most popular exercises for targeting the front deltoid is the pike push up.
To perform a pike push up, start in a downward dog position with your hands shoulder-width apart
and your feet hip-width apart. Lower your head towards the ground by bending your elbows, and then
push yourself back up to the starting position.

Another effective exercise for targeting the front deltoid is the handstand push up. This exercise
requires a bit more strength and skill but you can make it easier by placing your feet on a bed, small
wall, or chair and at different angles. It is a great way to build your front and side delts. To perform a
handstand push up, kick up into a handstand position against a wall or with an L or V shaped position
with your feet on something, with your hands shoulder-width apart and your feet resting against a
suffice. Lower your head towards the ground by bending your elbows, and then push yourself back up
to the starting position.

The water bottle military press also targets the front deltoid, as well.

Chest

This is going to be your favorite muscle group from now on since training chest with bodyweight
exercises will give you a better pump then with weights. In fact they are so effective that even regular
gym goers use them in the gym.

Upper chest

The upper chest, or upper pectoralis major, is an important muscle group that contributes to the
overall aesthetic of a well-developed chest. This muscle group is often difficult to target and can be
easily neglected, but with the right exercises and technique, you can effectively train and strengthen it.
As mentioned, one of the best ways to target the upper chest is by performing pushups at a high angle.
Decline pushups are a great example of this type of exercise, as they place a greater emphasis on the
upper chest muscles.

When performing decline pushups, it is important to use proper form and technique to ensure that
you are targeting the correct muscle group and avoiding injury. To begin, find a stable platform such as
a bed, small wall, or chair, and position yourself in a plank position with your feet elevated on the
platform. Your hands should be slightly wider than shoulder-width apart and positioned on the
ground in front of you.

Lower your body towards the ground by bending your elbows, keeping your body straight and your
core engaged. Aim to bring your chest as close to the ground as possible, and then push yourself back
up to the starting position.

If you are a beginner, you can rest your knees or shins on the platform to make the exercise easier.
However, once you can perform 8 to 10 reps comfortably, you should progress to doing the pushups
on your feet.

Middle Chest

Middle Chest

Pushups

When I first started my home workout journey, I was afraid that doing pushups wouldn't target my
middle chest properly because of the slight incline. However, I soon learned that this slight incline is
actually optimal for middle chest growth. The muscle fibers in that area run from your shoulder to the
lower part of your chest, and the incline helps activate those fibers.

Pushups are a great bodyweight exercise that can be done anywhere, anytime, without any equipment.
To target your middle chest, make sure to position your hands slightly wider than shoulder-width apart
and keep your elbows at a 45-degree angle to your body. Lower yourself down until your chest almost
touches the ground, and then push back up.
Lower chest

The lower chest is often a neglected area when it comes to chest training, but it is super important to
focus on if you're a beginner as it makes your chest look more developed. This muscle group is targeted
when you push your arms at a low angle.

Here's how to train it…

Dips

Dips are a great exercise for targeting the lower chest muscles, as they allow you to work against your
own bodyweight while using a lower angle of push. To perform dips, find a stable surface such as
parallel bars or with two sturdy chairs or tables. Grip the bars or edges with your hands, and extend
your legs out in front of you.

Lower your body towards the ground by bending your elbows, keeping your body straight and your
core engaged. Aim to bring your chest as close to the bars or edges as possible, and then push yourself
back up to the starting position.

When performing dips, it is important to use proper form and technique to avoid injury and effectively
target the lower chest muscles. Make sure to keep your shoulders down and back, and avoid shrugging.

Back

Just like the chest building you back without a gym is very easy.

Here's how to do it…

Traps

The trapezius muscle, commonly referred to as the "traps," is an essential part of the back and plays a
significant role in maintaining proper posture. A well-developed set of traps can not only enhance your
overall physique but also provide functional benefits, such as better shoulder stability and reduced risk
of injury.
One effective exercise to target your traps is inverted rows. When performed correctly, inverted rows
can provide a great contraction and work your traps and rear delts. However, some people may feel
self-conscious about performing this exercise in public, especially if they're not yet able to perform
many pull-ups. But here's a tip: It's important not to care what others think when you're working on
improving yourself. Remember, everyone starts somewhere, and we all have different strengths and
weaknesses. So don't be afraid to try new exercises, and don't worry about what other people may
think.

Another exercise that's great for targeting your traps is tilted pull-ups. This variation of the pull-up
puts more emphasis on the traps rather than the lats, resulting in a satisfying burn and stretch in the
upper back muscles. However, it requires a certain level of strength and may not be suitable for
beginners. If you're up for the challenge, give it a try and see how it feels.

Lats

The lats, or latissimus dorsi, are one of the largest muscles in the back, forming a V-shape on either side
of your spine. They originate from the very inside of your upper arm by your shoulder and insert at the
back of the pelvis at the waist, creating a dramatic taper that spans your entire back.

To effectively target the lats, it's important to choose exercises that pull from both above and to the
side. Here are some effective exercises to try:

Chin ups - This classic exercise is a favorite of many bodybuilders and fitness enthusiasts. It targets the
lats, biceps, and forearms, and is a great way to build overall upper body strength. If you can only do a
few chin ups, don't worry - just add an extra set or two to ensure that your back muscles are properly
fatigued.

Pull ups - Similar to chin ups, pull ups are another effective way to target the lats. They work your
upper back muscles, forearms, and biceps, and can help to build a strong and defined back. Again, if
you struggle to do many pull ups, focus on adding extra sets to your routine.

Australian pull ups - This variation of the inverted row is done using a chin up grip, with your arms by
your sides. It's a great way to target the lats, and you can adjust the difficulty level by changing your leg
position.
Tilted chin up - Similar to the tilted pull up, this exercise targets the lats but uses a chin up grip. Keep
your arms by your side and focus on pulling yourself up towards the bar. It's a great way to add variety
to your back workout and keep things interesting.

Remember, building strong and defined lats takes time and consistent effort. Incorporate a variety of
exercises into your routine, and don't be afraid to challenge yourself by increasing the reps over time.

Abs

Upper abs

The upper abs are a part of the rectus abdominis muscle that is located at the top of the abdominal
wall. Developing this area is essential to achieve a defined and ripped six-pack.

Crunches are a classic exercise that targets the upper abs. They involve lying on your back with your
knees bent and your hands behind your head. Then, you curl your shoulders towards your pelvis while
keeping your lower back on the ground. Make sure to exhale as you contract your abs and inhale as you
lower yourself back down to the starting position.

Another great exercise for the upper abs is the toe touch-up. This exercise requires you to lie on your
back with your legs straight up in the air. Reach up towards your toes while lifting your shoulders off
the ground. This movement targets the upper portion of your abs and challenges your core stability.

Hanging crunches are not as effective to develop your upper abs but they still work. This exercise
involves hanging from a pull-up bar and then lifting your knees up towards your chest while
contracting your abs. This exercise is challenging, and it's important to engage your core throughout
the movement to prevent injury.

If you're looking for a more challenging variation, you can try performing the hanging leg raise. This
exercise is similar to hanging crunches but involves keeping your legs straight and lifting them up
towards the ceiling. This exercise targets the entire abdominal region but requires significant upper
body and core strength.

Lower abs
The lower abs are often neglected in favor of the upper abs, but they are just as important for a strong
core and overall fitness. Here are some exercises that target the lower abs, listed from easiest to hardest:

Knee ins: This exercise involves sitting on the floor with your knees bent and bringing them towards
your chest, contracting your lower abs as you do so. This exercise is great for beginners and can be
modified by straightening your legs for a more challenging variation.

Leg raises: Leg raises are similar to knee ins, but involve lifting your legs straight up towards the ceiling
while keeping your lower back pressed into the ground. This exercise is more challenging than knee ins
and requires a lot of control to perform correctly.

Pulse ups: This exercise involves lying on your back with your legs straight up in the air and pulsing
them up towards the ceiling, contracting your lower abs as you do so. This exercise is more challenging
than leg raises and requires a lot of core strength and control.

L sit: The L sit is an advanced exercise that requires significant strength and control in the core and
upper body. To perform this exercise, sit on the floor with your legs straight out in front of you and
your hands on the ground by your hips. Lift your body off the ground and hold yourself in a seated
position with your legs parallel to the ground. This exercise is great for building lower ab strength, but
should only be attempted by those with significant core strength and stability.

Oblique

While it's true that many lower ab exercises do engage the obliques to some degree, isolating them with
specific exercises can help to develop a more defined and sculpted waistline. Here's a breakdown of
how the obliques work and a few exercises to target them:

The obliques are a group of muscles on either side of the rectus abdominis (six-pack muscle) that help
to rotate the torso and flex the spine laterally. They also play a key role in stabilizing the core during
movements like lifting and twisting.

Here's how to train them...

Russian twists

This exercise is great for targeting the obliques and can be done with a weight or just using your own
body weight. Start by sitting on the floor with your knees bent and feet flat. Lean back slightly, engage
your abs, and lift your feet off the ground. Hold the weight or your hands together and twist your torso
to one side, touching the weight to the floor beside you. Then twist to the other side and touch the
weight to the floor on that side. Keep your feet off the ground throughout the exercise to engage your
core and obliques.

Side plank dips

The side plank is a great exercise for overall core strength, but adding a dip to it can really target the
obliques. Start in a side plank position with your feet stacked on top of each other and your elbow
directly under your shoulder. Engage your core and lower your hips towards the ground, then lift back
up to the starting position. Repeat for reps on one side before switching to the other.

Bicycle crunches

This classic ab exercise targets both the rectus abdominis and the obliques. Start by lying on your back
with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and
bring your right elbow to your left knee while straightening your right leg. Then switch sides, bringing
your left elbow to your right knee while straightening your left leg. Keep your abs engaged throughout
the exercise and avoid pulling on your neck with your hands.

Legs

This will be the most valuable knowledge you'll ever read since there's practically no good advice on
training legs at home.
I'll start off with…

Quads

Let's talk about some exercises that can help you build your quads - the large muscles located on the
front of your thigh.

First up, we have the "Side to Side Zesty Squats." This exercise doesn't have an official name, but you
may have seen it on TikTok. To perform this exercise, start by standing in a very wide position with
your legs. Shift all of your weight to the right side of your body, while keeping tension on your right
leg. Then, push off as if you're doing a squat and transfer your weight onto the left side of your body.
Repeat this process until you've reached failure. If you want to make this exercise harder, you can use a
makeshift weight by filling a bag with water bottles.

Another exercise you can do is the "Water Squat Squat," which is essentially a regular squat but with a
makeshift barbell made from water bottles. For the "Water Squat Squat," you should aim for very high
reps of 20 to 40, with the goal of reaching failure with each set. I know that might sound like a lot, but
it's not uncommon in the bodybuilding world. In fact, legendary bodybuilder Tom Platz, who was
known for having the biggest legs during the Golden Era, would often do 50 reps to failure. So, don't
be afraid to push yourself and strive for those high rep ranges!

Finally, there's the "Single Leg Pistol Squat," which is a great exercise for building quad strength
without a gym. To perform this exercise, stand on one leg and lower yourself down into a squat
position, keeping your other leg straight out in front of you. If you're a beginner, you can hold onto
two chairs for support, or use one chair for a higher level.

Hamstring
The hamstring is a group of muscles located on the back of your thigh, specifically the biceps femoris,
semitendinosus, and semimembranosus muscles. These muscles play a crucial role in hip extension and
knee flexion. They also help stabilize the knee joint, especially during high-intensity movements like
sprinting, jumping, and changing directions.

As mentioned earlier, sprinting is one of the most effective exercises for targeting the hamstrings. When
you sprint, you generate a tremendous amount of force and energy from your legs, which directly
activates and strengthens the hamstring muscles. In fact, sprinting is a staple exercise for most
professional athletes, especially those who participate in sports that require explosive leg power and
speed.

Apart from building muscle and strength, sprinting also provides several other benefits. One of which
is that it helps to elevate your human growth hormone (HGH) levels. HGH is a hormone that is
naturally produced by your body and is responsible for promoting cell growth and regeneration.
Studies have shown that high-intensity exercises like sprinting can stimulate the release of HGH, which
can help improve muscle growth, bone density, and overall physical performance.

However, it's important to note that sprinting is a high-intensity exercise and should be done with
caution, especially if you're a beginner. Always start with a proper warm-up to prepare your muscles
and joints for the intense workout ahead. Additionally, proper form and technique are crucial when
sprinting to avoid any potential injuries.

When performing sprinting exercises, it's recommended to take short rests of around 90 seconds
between each sprint. This allows your body to recover adequately before the next set, ensuring that you
can maintain the same level of intensity and effort throughout your workout. It's also essential to listen
to your body and take rest days as needed to avoid overtraining and injury.

Calves

Let's talk about training your calves - the muscles located on the back of your lower leg. Contrary to
popular belief, the size of your calves is not entirely determined by genetics, so there is still hope for
those of us with smaller calf muscles!

One effective exercise for building calf muscle is the "clever raise." To perform this exercise, rest a
homemade barbell on your rear delts and raise up onto your toes. Don't worry too much about the
angle of your feet - just try to keep them as straight as possible. If you don't have a barbell, you can also
do this exercise with one foot at a time to make it harder.

It's important to note that calves are made up of 75% to 90% slow twitch muscle fibers, meaning that
they respond best to high reps and longer periods of time under tension. So, when training your calves,
aim for high reps and try to hold the contraction at the top of the movement for a few seconds to
maximize time under tension.

Butt 🤨
While the exercises you mentioned, such as zesty squats and barbell squats, can have some activation in
the glutes, there are also exercises specifically targeted towards training the glute muscles.

One such exercise is the hip thrust, which can be performed using a makeshift water bottle barbell. To
do a hip thrust, sit on the ground with your back against a bench or couch, place the water bottle
barbell on your lap, and then thrust your hips upwards while squeezing your glutes at the top of the
movement. This exercise can be done for high reps and sets to really target and challenge the glutes.

Another exercise that can target the glutes is the single-leg glute bridge. Lie on your back with your
knees bent and feet flat on the ground. Lift one leg up and then push your hips up towards the ceiling,
squeezing your glutes at the top of the movement. Lower back down and repeat on the other leg. This
exercise can also be done for high reps and sets.
Bonus

Sets and reps for body weight

For bodyweight exercises targeting the legs or abs, it may be necessary to perform a high number of
repetitions until reaching failure. This can range from 15 to 50 reps or more. Although some
individuals argue that such high reps do not build muscle, this is not necessarily true. For instance,
Tom Platz achieved some of the biggest legs in history through performing high reps to failure.
Therefore, as long as you reach failure during your workout, it is likely that you are effectively working
your muscles.

In contrast, for exercises targeting the back, biceps, and chest, you may only be able to perform 1 to 5
repetitions if you lack strength. However, this is not a cause for concern as you can compensate by
adding more volume to your workout. For instance, if you regularly do 3 to 4 sets, you can increase this
to 5 or 7 sets. This will ensure that you are still effectively working your muscles and gradually building
up your strength over time.

Sets;

Super Beginner (0 to 2 months of working out)

Poster fixing tips

In order to achieve a strong and balanced physique, it's important to not only focus on supporting
muscles that can impact your overall posture and alignment. Three key muscle groups that can play a
crucial role in fixing posture are the rear deltoids, traps, and glutes.

The rear deltoids, located at the back of the shoulders, are often neglected in many training routines.
However, they play an important role in keeping the shoulders back and down, which can improve
overall posture and prevent rounded shoulders. To target the rear delts at home, you can perform
exercises such as bent-over reverse flys using water bottles or other makeshift weights.
Similarly, the traps, located in the upper back and neck, can also impact posture and alignment. Weak
traps can lead to forward head posture and a rounded upper back, which can cause neck and shoulder
pain. To target the traps, you can perform exercises such as shrugs using water bottle barbells or other
heavy objects you have at home.

Lastly, the glutes, or butt muscles, are essential for maintaining proper pelvic alignment and preventing
lower back pain. Weak glutes can contribute to poor posture and even increase the risk of injury during
other exercises. To target the glutes at home, you can perform exercises such as hip thrusts using a water
bottle barbell or single-leg glute bridges.

How to grow as fast as possible

It is very simple…

Every time you train it needs to be 100% every set would be a failure.
Try to make sure that the day after you train a muscle group it's sore. BUT make sure it's completely
healed before you train it again to avoid overtraining.

Now if you’ve just started working out maybe a week ago you still need to reach failure just do lest sets
like 2 to 3.