Why wasting time on drastically different workouts regimes and ultra-scientific diet plans when by making small changes can make a big difference for you. We can control our body by setting mind for few fitness goals. Many distractions can keep you away from your fitness goals, but you need to stick to your goals until and unless you have achieved them. This is called determined and courage. Sticking to the changes and believing in yourself is the most important regardless of the type of changes you are adding in your lifestyle.
If you have been working out and have not seen any serious results, then you should have a look on the following small tweaks to build your muscles fast.
Here is 15 min arm workout. It is okay if you do not have time to spend several hours in gym, here is just few min arm workout. If you have skinny arm, you cannot make excusing like you are so busy to workout. It hardly takes 15 min. No matter how busy you are, you can get to train hard and build muscles. Here are few biceps and triceps routines which will hardly take 10 to 15 min of your day.
Arm Workout- 15 min
- Neutral-grip chin-ups- 5 sets, 5 reps
- Neutral-grip floor press- 5 sets, 5 reps
- Drag curl- 4 sets, 8 reps
- Dip- 4 sets, 8 reps
- Zottman curl- 2 sets, 12 reps
- Reverse-grip triceps extension- 2 sets, 12 reps
Chest bodyweight workout
When it comes to chest workout, we all think about heavy dumbbells or barbell. But it is just not the thing. Yes, there are some people who take supplements to grow their muscles faster. They refer some online pharmacies that are selling injectable deca durabolin for sale available at lower prices. These steroids are help but they cannot do much without following right workout plans.
Now, it is possible to work out on your chest without using any equipment. You can use your bodyweight to make your pecs pop. The bodyweight workout is amazing as it will not only make your pectorals to pop out but also get your triceps, abs, and more muscles to get in real action.
If you want to show your chest on beach or pool parties, here is some bodyweight chest workout which will help you to grow a nice chest.
- Simple pushups- 3 sets, 12 reps
- Dips ( eccentric lower)- 3 sets, 10 reps
- Side step press for chest- 3 sets, 10 reps
- Dive bomber pushups- 3 sets, 7 reps
- High/medium/low isometric presses- 5 sets, 10 reps
- Roll up ladder switch out pushups- 3 set of 10 yds in each direction
- Diamond pushups- 3 sets, 8 reps
Some Regimen pullups
Exercising like pull-ups are great in developing your hand and improving overall body fitness. So, instead of putting so many efforts in gym, it is better to see how many pull-ups you can do at your home? Here are some pull up tips that can help you to do some more pullups.
This training mainly focuses on lower part of the movement VS the actual lift. This training will help you in boosting endurance and develop the muscle fibers in a difference way. let’s learn how to do this.
- Hold the chinup bar and make a nice grip
- Jump up and make sure your chest is closer to the chin-up bar.
- Lower the body for 5-6 seconds and repeat.
- Try some sets every week on your back day.
- Try few reps.
- Use assistance band and do forced reps
Pullups aren’t easy at all. Beginners are not even to repeat two pullups. Hopefully, there are some assistance bands available that help you to do some more pullups. These bands are made up of plastic as they help in counterbalancing your bodyweight. These bands will help you to do three or more reps without any help. Similarly, force reps include training help from anyone which can make you to do some more reps.
- Heavy pulldowns
Do the 3 or 5 sets and 4 or 6 reps of heavy pulldowns for weeks 1, 2 and 4. And rest of the weeks, 3 or 5 sets and 10 or 15 reps with light weights.
- Squat pullups
This workout strengthens your lats.
- Bulk up training
This training will help you check your performance and strength or when do you stand out? The exercises like barbell back squat, barbell dead lift, barbell bench press.
- Here is a tip!
There are so many boys who love to go to gym and workout really hard. Focusing on lifts and weight training is nice but focusing on various resistance exercises is equally important for growing strong muscles. Even if you will see people that buy oral steroids for bodybuilding believe in resistance exercises.
According to recent study, it has been observed that lowering portion of the weight lifting can be as crucial for strength gaining and improving the levels of hormones like testosterone. You can run for miles, Burpees, heavy lifting, jumping jacks, high knees, mountain climbing, Butt kicks and many more.
The bottom line is…
So, these exercises do not need gym or more time. You can do them at home easily. It’s hard to make space for a workout of hours but these small 15 min workout can be fitted into your routine very easily. So, grow lean and strong body with few months by following the above effective workouts.