It is cheaper and more convenient to buy dumbbells rather than a gym membership. You can build muscle with dumbbells if you are diligent and steadfast. These instructions will show you how.
Steps
Step 1. Find specific dumbbell exercises for the muscles you want to build
- Biceps - Curls
- Triceps - extensions, kick backs
- Shoulders - side and front raises
- Forearms - curls for wrists
- Chest - dumbbell press (inclined, flat, and declined bench press), flies
- Abdomen - dumbbell crunches
- Back - flies in reverse
- Legs - squats, lunges, deadlifts
- Calves - calf raises
Step 2. Learn to do each exercise correctly:
complete the extension of every movement, correct position, good posture, etc. or you could increase the risk of injury. To master each exercise, learn to do it slowly with the light weight. You will improve with practice.
Step 3. Decide which exercises to do and on which days
Make sure each muscle has a chance to rest for at least a full day before using it again. Muscles grow during rest, not during training. If you don't give the muscle enough time to recover, it won't grow as it should.
Step 4. Set the program with lots of reps (11:50), sets of three to five, and short rest periods (30 - 90 seconds)
This model emphasizes muscle gain. Athletes looking to increase strength will have to do a program with 6 maximum repetitions and sets ranging from two to six, with a long rest period (2-5 minutes)
Step 5. Lift the weights until muscle failure
In order to trigger the muscle building process, you need to put maximum strain on the muscle. By the end of your final set, the muscle must be exhausted. If you start to lose proper exercise before then, it's because your muscles are too tired, so you're using too much weight. If not, you need to add some weight.
Step 6. Change your eating habits
You cannot build muscle by eating junk food. There are also many supplements that can give you energy and help you in muscle recovery, but remember, they are only dietary supplements, that is, they only work in conjunction with a good exercise program, constantly followed by a proper diet.
- Go for complex carbohydrates and take protein shakes. Focus on lean proteins like egg whites and low-fat yogurt, and eat whole-grain carbohydrates like oats and whole grain toast. Avoid sugary foods; they interfere with glucose levels and the immune system.
- Eat small meals throughout the day. This gives your body a constant supply of fuel to build muscle. Eating "jerky" (2-3 large meals a day) should be avoided as it hinders muscle growth. You should eat 5 or 6 small meals a day.
- Since creatine provides energy, take this supplement about 45 minutes before a workout. Look for products that pair creatine with carbohydrates; this combination increases the rate at which creatine is absorbed by your muscles. Consuming creatine with a glass of juice will have the same effect.
- Drink a lot while exercising. Look for drinks that contain carbohydrates and proteins.
- Have a carbohydrate drink or snack (1.5g of carbohydrates per kilogram of weight) within 30 minutes of your workout to stimulate an enzyme that aids in the production of glycogen in the body.
- Drink a protein shake within 30 minutes of finishing your workout.
