How To Build Arm Muscle Like A Pro In 4 Simple Steps

When you ask a friend who’s going to the gym what they’re planning on working on, they’ll often grunt out the words “arm day.” OK, cool. But there’s more to it than that.

The “arms” themselves are not muscle groups. There are actually two main muscle groups that comprise them. Since you want to know how to build muscle in your arms, the answer is that you need to focus on your biceps and triceps.

1 – Learn your anatomy

The biceps reside on the front part of your upper arm. They have two parts – hence the “bi” prefix, which means two. You engage these muscles through a motion called elbow flexion. This occurs any time you bend your elbow and decrease the angle between your forearm and upper arm.

The triceps contain three parts and they are found on the back of the upper arms. You often see disgruntled women jiggling this part of their arm, saying, “I gotta get rid of this!”

You work this section of the arm by doing elbow extension, which is the complete opposite of flexion. Simply put, your triceps get worked when you straighten your arm.

With this newfound knowledge, you’ll realize that you have to do these motions and work these two parts of your arms to build them up.

2 – Choose the right exercises

If you have even a little bit of physical literacy you can figure out what exercises you need to do for your arms. But in case you were absent in class too many times, here are some for you to choose from.

Dips, triceps pushdowns, triceps kickbacks, barbell curls, dumbbell incline curls, and twist curls.

3 – Don’t just focus on your arms

Here’s a little secret you should know. Doing heavy lifting with other exercises will boost your testosterone and growth hormone levels, which can help build muscle in your arms. In fact, this will help you build muscle throughout your entire body.

Call it the what-the-heck effect if you must, but just know it works. You can also maximize this effect by doing compound exercises, which work multiple joints and muscles at the same time. You can benefit your arms even more by doing compound exercises that include them, such as bench presses, military presses, back rows, and pull-ups.

4 – Rest your arms

Don’t be one of those nitwits who works the same muscle groups every day for weeks on end. That’ll set you up for failure and possible injury. Work your arms, then take at least one day off before working them again.

This downtime will allow your muscles to heal up and get stronger. If you still experience soreness or extreme fatigue, then take another day off. There’s never any need to be a hero and put yourself under threat.


Being smart is really how you build muscle in your arms. Do the right exercises, use weights that are taxing enough to get a response, and never overtrain. If you follow these basic rules, you’ll be proud to sport your arms and probably won’t wear a long-sleeved shirt again. Unless it’s really cold outside.

You Don’t Need Steroids With These Muscle-Building Tips

Taking steroids might get you big and bulky in a relatively short amount of time. But it’s also risky and a bit of a cheat. Why would you want to cheat your way to a nice body?

It’s far more rewarding when you put in some time and hard work to achieve a prized physique. Luckily for you, there are certain things you can do that don’t involve the use of steroids. You just have to be on your game to see this out.

Train with a high intensity

This doesn’t mean you should grunt and groan while lifting, because that’s going to annoy everyone within earshot. But you should step on the gas and hit the weights pretty hard. When you do this, your body naturally releases a high amount of testosterone, which is pivotal for muscle growth.

In order to train at a high intensity, you need to lift some heavy iron. Also, add some sprint intervals into your mix. These will definitely get your heart rate revving and you will also get a good testosterone boost.

Use compound exercises

This is more like a continuation of the first tip. But it’s something you need to know. Compound exercises will help you get your high-intensity pump, because they require you to engage multiple muscles and joints at the same time.

When you do this, you will recruit more overall muscle fiber, which is good news for your physique. Additionally, since you are using multiple muscles, you will be able to shove heavier weights around and get even more bang for your buck.

Work out on an empty stomach

You can also call this “fast before you work out.” Why is fasting cool to do before you work out? Two reasons. First of all, it will prevent you from vomiting when you go hardcore, which means you’ll avoid being laughed at or talked about by your gym friends.

Second, working out fasted contributes to a significant rise in testosterone and growth hormone. We keep coming back to this, but it’s important because it’s these hormones that give you the ability to build muscle. So you’d better treat them right.

Eat well

Although it’s smart to work out fasted, it’s also smart to eat right and eat well when you aren’t training. In fact, your muscles rely on proper nutrients to grow, repair, and be fueled.

Your goal is to get enough calories into your system, but don’t overdo it, as that can lead to fat gain. You’ll have to play around with your intake, but as an easy rule of thumb, don’t let yourself get hungry.

And make sure to get a balance of protein, carbs, and fat. A lot of self-proclaimed experts love to eliminate carbs or go high-protein and do a number of spinoffs of this. There’s no need for that. As long as you are following a balanced plan you’ll be fine.

Your body needs protein for muscle repair, carbs for energy, and fat for joint function, brain function, and hormone function. Why would you want to eliminate one of these?

Take the right supplements

Just because you aren’t using steroids, it doesn’t mean you have to avoid supplements. There are a lot of them out there that can aid in muscle-building, energy-boosting, and muscle recovery.

Good ones to choose are whey protein powder, maca, greens powder, glutamine, and NO2. Always take these as directed and make sure to recognize any side effects that might crop up. You want to gain an advantage in your workouts, and being folded over with massive stomach cramps is not an advantage.


As you can see, there are a lot of things you can do to get muscled up without the use of steroids. Sometimes you just want to take the easy way out. But nothing in life that’s valuable ever comes easily. Just do the work, put in the time, and you’ll be a rock star before you know it.

How Much Cardio Should I Do When Trying To Build Muscle

When it comes to building muscle, the brain has been programmed to believe that weight training is the ticket. Sure, it’s true that you need to sling weights on a regular basis. But there is another necessary component that is often overlooked. It’s called cardio.

This is a form of exercise done in a repetitive manner for an extended period of time. Your heart rate gets elevated and you usually end up breaking a sweat. If you are serious about building muscle, then you definitely need to keep this in your program. And there is a certain amount you need to make it worth your while.

The effect

Here’s the thing. During a cardio session, let’s say running, your legs move for an extended period of time. This causes a slight contraction of your muscles, but nothing to write home about.

You can develop a little bit of muscle tone from this feedback, but it won’t cause you to bulk up. In fact, cardio is used as a form of exercise to lose weight. So, you may be thinking, how can this benefit your muscle-building objectives?

Here’s how. When you do heavy weight training, cardio can be integrated on your off days. This will keep oxygenated blood flow going to your muscles, which will reduce soreness and expedite your recoveries.

Cardio also improves your aerobic capacity. This translates nicely to your weight training workouts because it will allow you to go harder, heavier, and longer without getting as winded.

Lastly, it can melt away residual fat that you obviously do not want. These are all bonuses that you just cannot ignore.

How Much Cardio Should I Do When Trying To Build Muscle?

When it comes to how much cardio you need in order to build muscle, the rub comes when you try to figure out just how much time you need to devote to it. You have to find a sweet spot. The last thing you want to do is tons of cardio because that can defeat the purpose. You want to do just enough to get all the benefits above.

As a rule of thumb, aim for about 30 minutes, three days a week, and go at a moderate pace. The form you choose is irrelevant. Running, biking, spinning, stair-climbing, rowing, and elliptical training are all perfectly fine. It’s more important that you like the form of cardio that you are doing.

The flip side

Here is something that’s completely opposite to the slow and steady cardio idea. You can actually use cardio to build muscle, provided that the right conditions are met. Instead of going at a light and steady pace, you need to do the complete opposite. Go as hard as you can and do it in an interval pattern.

What this does is boosts your testosterone levels, which in turn causes you to build more muscle throughout your entire body. The key is to treat your intervals like reps and do 12 to 15 of them in a workout. Start with a light 5-minute warm-up and end with a light 5-minute cooldown.

In between, hit it hard for 30 seconds and do a slow recovery for 60. Simply alternate back and forth until you’ve done the amount of rounds you want and then do your cooldown. Again, aim for 3 days a week, but do it on non-consecutive days.


Hopefully this has cleared the waters for you a bit when it comes to how much cardio you need in order to build muscle. As long as you follow the rules and do what’s best for your overall objective, you’ll get strong, yoked, and dialed in no time flat.

How To Build Muscle And Lose Fat At The Same Time

If learning how to build muscle and lose fat at the same time seems like a stretch, it’s not. Always be positive and you’ll get positivity in return. Use that positive energy to your advantage and do the necessary things to make this a reality.

It’s not as difficult as it appears. Yes, there is work involved, but it’s nothing you can’t handle. And if you keep telling yourself that you’re going to look amazing and catch everyone’s eye, you’ll be motivated to follow the steps. Be the winner that you deserve to be!

1 – Do circuit training

You are probably well aware that you need to work out to build muscle and lose fat. But the way you do it is going to be the game-changer. Lifting weights is fine because it builds muscle, and muscle is metabolically active tissue. This means it causes you to burn more calories while you are at rest.

But there is a trick of the trade you can do to catapult your progress and it’s called circuit training.

Unlike your regular 3 sets of 10, circuit training involves moving from one exercise to another with short rest breaks or no rest at all. This keeps your heart rate elevated and enables you to burn more calories.

What makes circuit training so good is that you can build muscle while you burn calories at a high rate. All you need to do is combine weight training exercises with cardio-based exercises.

For example, you can do push-ups, dumbbell military presses, squats, side straddle hops, pull-ups, mountain climbers, bicycle crunches, and jump rope. Do all the exercises back to back, resting for 30 seconds between them, and then repeat the entire circuit three or four more times.

2 – Perform intervals

High-intensity interval training is another must when learning how to build muscle and lose fat. Why? Because it is very strenuous and boosts your metabolism while working your muscles hard. The end result is that you get definition and lose fat in a hurry.

The way to do it is pretty elementary, but actually doing it is not. It takes as much mental strength as it does physical. Here’s how to do it.

Choose a form of cardio that you like. Let’s take running as an example. Start with a light warm-up jog for five minutes, then run as hard as you can for 30 seconds. Come down to a light jog again for 60 seconds and then hit it hard for 30. Alternate back and forth 10 to 12 times and finish with a light five-minute cooldown.

3 – Put your workout plan together

The best approach to take when it comes to building muscle and losing fat at the same time is to do circuit training and interval training for three days a week each.

Perform them on alternate days. For example, do a circuit workout on Monday, Wednesday, and Friday, and do interval training on Tuesday, Thursday, and Saturday. Then take one day off to recover.

4 – Work out on an empty stomach

You don’t want food sloshing around in your gut when you’re doing circuits or high-intensity exercise. So come into your workouts fasted. It’s easiest to work out first thing in the morning to take full advantage of this.

Plus, working out fasted will cause you to burn more stored fat, and it will also boost your testosterone and growth hormone levels.

You should now be able to build muscle and lose fat

You should now have a good idea how to build muscle and lose fat. Take this information with you and use it to its fullest potential. You are going to have to work hard, but it will be well worth it in the end.

Also, remember to honor your diet at all times. You don’t have to get fancy, but always go for food that is healthy and as close to natural as possible.

How To Build Muscle Definition In 4 Simple Steps

Far too many times, people have good intentions when it comes to going to the gym, but they fall off the wagon. A lot of this stems from the fact that they are afraid of not getting good results. Well, learning how to build muscle definition might be the exact component that’s eluded you over the years.

By building definition, you’ll feel more confident and have a really good motivator to keep you coming back for more. Besides, who doesn’t like looking good? If you look good, you’ll also feel good, and life will be great!

Choose the right exercises

When it comes to weightlifting, you have isolation exercises and compound exercises. Isolation means that you isolate, or single out, one specific muscle. A bicep curl, for example, specifically targets only the biceps on the front of the upper arm.

Compound exercises recruit multiple muscles at the same time and require you to use more than one joint. A squat causes you to bend your knees, hips and even ankles all at the same time. In doing so, it works the glutes, quads, hamstrings, and calves.

Knowing this, here’s how to build muscle definition …

Perform workouts that incorporate both compound and isolation exercises, but do them in the right sequence. Since you use multiple muscles with compound exercises, you want to do these first. Then you need to “finish off” your muscles with isolation exercises.

For example, perform squats, deadlifts, leg extensions, and hamstring curls for your legs. The first two are compound and the last two are isolation.

This will recruit the most muscle fiber and give you the best bang for your buck.

Lift the right amount of weight

Muscles are built by overloading them with resistance and creating micro tears inside them. These tears then heal up and your muscles become bigger, stronger, and more defined.

Regardless of whether you’re doing a compound or isolation exercise, you need to lift a heavy enough load to get a favorable response from your muscles. Aim for a resistance that you can lift 10 to 12 times. That’s the sweet spot.

Use a full range of motion

A big part of building definition is not necessarily how much you lift, but how you lift. In other words, use a full range of motion and proper form at all times. If you are only working a muscle partially, it will get conditioned to a shortened length and you are susceptible to injury when you ask that muscle to stretch further later on down the road.

Here is an example of a full range of motion with good form. Take barbell curls into consideration.

Hold the bar against your thighs with a shoulder-width underhand grip. Keep your upper arms tight to your sides and lift the bar by bending your elbows. Keep going until your palms are right by your chest.

Squeeze your biceps and hold for a full second. Slowly lower the bar all the way down and repeat. Do not swing your hips forward for momentum and do not let your upper arms move forward.

Take time to recover

Pulverizing your muscles every day of the week will not build definition. In fact, that will get you hurt really fast. Take adequate rest breaks in between sets and make sure to take rest days. It’s OK to work out on consecutive days, but never work the same muscle groups two days in a row.


Learning how to build muscle definition is not that complicated once you have the concepts figured out. It all comes down to the basics. Master those and you’ll be a lean machine faster than you ever would’ve imagined!

How To Build Muscle At Home: Your Simple Guide

Your muscles need stimulation to grow and get bigger. The cool thing about this is that they don’t know the difference between a dumbbell, kettlebell, or the weight of your body. That means you can totally get your groove on at home with bodyweight only. And this guide will help you get there.

Not only will you learn how to build muscle at home, but you’ll learn how to do it with no expensive equipment! It doesn’t get any more convenient than that. But be aware that this doesn’t mean it will be easy – just convenient.

Muscle groups

The first thing you need is direction when it comes to working out at home. If you don’t know what direction to go out on the road in your car, you’re going to waste time and get lost. The exact same thing can happen with your body. So you need to learn what your limitations are and which muscles to work.

You’re limited only by your lack of gear and lack of creativity. The latter can be changed; not so much the former. But that’s OK, because there are plenty of bodyweight drills to go around.

As for the muscles, you want to target your chest, back, shoulders, arms, butt, legs, and abs. The more recruitment you get, the more muscle you will build. The anatomical names for these muscles are the pecs, lats, deltoids, traps, triceps, biceps, glutes, quads, and hamstrings. Simply put, you are focusing on your entire body.


The only muscle groups you might have a hard time working are your back and your biceps. But there is a way around this, depending on the layout of your house, which we’ll get to in a bit.

You want to work your body in a way that moves from the largest muscles to the smallest. For example, go from chest to shoulders to triceps, and go from back, biceps, and legs to abs. This is hypothetical, but you get the idea.

Perform exercises like push-ups, handstand push-ups with your feet on a wall, chair dips, back extensions, squats, lunges, and bicycle crunches. These are just examples, but they work all of your major muscle groups.

Back and biceps

As for your back and biceps, it’s a little hard working these areas without any equipment. But if you happen to have a stationary object to hang from, you’ll be golden. This can be a beam in your basement, a step in an open stairway, or the ledge on your deck. If you are handy, you can even install a pull-up bar somewhere.

Then you can do exercises like pull-ups, chin-ups, hanging leg raises, and knee pull-ins. These exercises will target your biceps, lats, and abs easily, and you can vary your grip position to hit your muscles in different ways.

You’ll really start to build muscle at home if you can get yourself off the ground!

Putting it together

You don’t need to get fancy or elaborate to build muscle. Keep it as simple as doing 3 to 5 sets of 10 to 12 reps with every exercise. It’s more important to follow a routine that is regular and not threatening to your recoveries.

The most important thing is not to focus on the same muscle groups on consecutive days. If you do, you will not have adequate recovery time and you risk getting injured. A good game plan is to work three muscle groups on Monday and Thursday, three different muscle groups on Tuesday and Friday, and throw your abs in on Monday, Wednesday and Friday.

Use Wednesday as a cardio day, when you can run outside if you are at home. By adding dedicated cardio, you can prevent fat gain and keep your cardiovascular health up to par. Work your abs at the end of your cardio sessions.


Hopefully you are no longer confused about how you can build muscle at home even if you have no equipment. If you are the simply remember the basics:

  • Target all of your muscle groups
  • Never work the same muscles on consecutive days
  • Work the largest muscles first
  • Do enough training to spark muscle growth

4-Step Bodyweight Workout For Your Legs

So many people hate working their legs. Maybe it’s because it takes a little more effort than other muscle groups. That’s because these muscles are larger and require a lot more blood to be pumped to them during contractions.

This, in turn, causes your heart to beat faster and your lungs to work harder. The end result is discomfort, which is what people don’t like.

If you can dig deep enough to overcome this short-term mental trauma, you can get a decent leg workout using nothing but the weight of your body. You just need to know how to pull this miracle off. It shouldn’t be too hard as long as you’re not a whiner.

1. Figure out what specific muscles you are working

In order to know what exercises to do, you must first know a thing or two about anatomy. That way you can easily throw the right exercises in to target the right areas.

The quadriceps, which are located on the front of the thighs, are engaged when you do knee extensions. This occurs when you straighten your leg from a bent position. You want to make sure to get exercises in that involve this motion.

In reverse of extension, you have knee flexion. This occurs when you bend your knee, and you want to make sure to include exercises that involve this motion, too. These drills will work the large muscles on the back of the thighs called the hamstrings.

The calves are the muscles that sit on the back part of the lower legs, below the knees. They get worked when you point your toes downwards in a motion called plantar flexion. You will need to include exercises that involve this motion as well.

The glutes will get worked by default because bodyweight drills to work your quads and hamstrings involve hip extension, which is the motion performed when your thigh moves backwards.

2. Pick your poison

Use these exercises in your workout because they give you the best bang for your buck. And they work all the muscles in the lower body, which is your goal. On a side note, you should always go from largest to smallest muscle groups and hardest to easiest exercises.

  • squats
  • alternating reverse lunges
  • sumo squat heel raises
  • drop lunges
  • step-ups
  • Bulgarian split squats
  • single-leg Romanian deadlifts
  • chair-lying hip extension

3. Follow this workout schedule

Do all the exercises in the order they appear and rest for 30 to 45 seconds between each one. Start back at the top and repeat the series four more times for a total of five. Perform 10 to 15 reps for each drill and do the workout three days a week on alternating days.

You might be able to hit 15 reps on the early rounds, but as you go along you might get tired and have to reduce them.

4. Make sure to execute proper form

Even though you are only using the weight of your body, you still need to have perfect form or you risk injury and you won’t get the results you want. Make sure to move through a full range of motion, never use momentum, and squeeze your focus muscle for a full second at the midpoint of each drill.

Take squats, for example. Slowly lower yourself down until your thighs are roughly parallel to the floor. Pause for a split second, then stand back up in a steady motion. Stop when you get back up and squeeze your quads and glutes for a second. Then start your next rep.


Although this is a bodyweight routine, feel free to add load by holding a gallon water jug. This is a good way to increase resistance when you are at home and don’t have access to actual weights.

Otherwise, go give it a spin and remember to always have fun! If exercise is too demanding or boring, you won’t want to do it.

How To Build Muscle Endurance Using 3 Simple Tips

Endurance matters in more than just the bedroom. No matter how you look at it, exercise is based on repetition. In the gym you do 5 sets of 5, on a treadmill you repetitively move your legs, and on the tennis court or playing field you repeat similar movements. When learning how to build muscle endurance it ultimately comes down to repetition.

Why build muscle endurance

The first thing on your to-do list is to know exactly why you want to build muscle endurance. If you have no reason, you’ll have no motivation. Before we get to muscle endurance, so what’s endurance all about.

Endurance is the ability to maintain a challenging situation or process placed on the body over an extended period of time. Sometimes this is unpleasant and other times it’s not. Be aware that this is the scientific definition.

When it comes to exercise, activities like walking, jogging, running, cycling, and swimming require endurance. As you can see, some of them are a lot more challenging than others. Walking, for example, is on the easier end of the spectrum while running is not.

Now apply this to muscle endurance. In this case, it would be the ability to perform multiple contractions (reps) over the course of time. This is usually done with little to no resistance. A lot of team and individual sports require muscle endurance, such as tennis, basketball, swimming, and rowing, to name a few.

And running requires both endurance and muscle endurance, since your leg muscles are still working for an extended period of time.

1 – Do the right exercises to build your endurance

Now that you know exactly what muscle endurance is, you have to learn how to train for it. In reality, it’s actually pretty easy. Instead of doing uber-heavy weights with low reps, you have to think in terms of sport-specific training. What happens in a tennis match? You end up swinging a racket at a high velocity thousands of times over.

The same could be said for boxing. You throw punch after punch after punch. Doing heavy bench presses isn’t going to get you very far in these situations. You need to train specifically for the demands of the sport.

Focus on working the muscles involved with the sport or activity you are taking part in and do light weights and high reps. Let’s take basketball, for example. The game involves a lot of shooting where you do elbow extensions.

It makes sense that you would want strong triceps so that you can do this motion with grace and ease throughout the whole game. Good exercises to do would be dips, push-ups, and triceps kickbacks.

Just a quick side note: You would benefit from running to train for any sport that involves running.

2 – Perform the right number of reps

Remember that sports involve a lot of continuous reps spaced over a long period of time. You want to make sure that you are able to meet these demands, so your training should emulate this. A good range to aim for is 15 to 25 reps with each exercise, and do multiple sets. Somewhere in the range of 5 to 10 is a good option.

You can also train for time instead of reps. For example, if you are doing mountain climbers, look at a clock and go for 30, 45, or 60 seconds. Then take a rest and repeat. Or do a different exercise like medicine ball slams and then come back to mountain climbers.

3 – Increase the resistance

Once you become proficient at doing exercises with light or no load, feel free to increase your resistance over time. In fact, this will help you perform even better in a sport when you have no load.

For example, if you do push-ups with a weighted vest and keep increasing the weight over time, you will find push-ups much easier without the vest on. The same would hold true if you wore it to run with in training. Then in your next soccer game, you’ll feel lighter and be able to move faster.


Knowing how to build muscle endurance could be the trick you need to literally change your game. Start integrating this type of training into your program right now and you will instantly see a difference the next time you play a sport!

Does Running Build Muscle?

Through all these years, the popularity of running has not wavered a single bit. Sure, there are some people who’d rather peel their toenails backwards with a pair of needle-nosed pliers, but there are far more people who can’t go a day without scratching their running itch.

Regardless of what category you fall into, it is in your best interests to learn how to build muscle while running. Not only will it expedite your training efforts, it can also add a dimension to your training that you may have been missing all these years.

Incorporate sprints into your routine

Running by itself is known as cardiovascular, or aerobic, exercise. Its primary benefit is improving your cardiovascular health. This is the type of training your doctor always tells you to do to prevent disease and keep your weight regulated. All of that is true, and it’s all good motivation to do it.

Since you are actively moving your legs and recruiting the large muscles that reside there, you also get a little bit of resistance. But it’s only a slice of resistance, so your legs don’t really get that big. They get more toned than anything else.

However, the game changes completely when you alter the way you train. Instead of doing long, steady runs at a low intensity, turn the volume all the way up and sprint like a cheetah! This will have a multifaceted effect on your body when it comes to building muscle.

First and foremost, your legs are going to be working way harder. This additional feedback is the equivalent of lifting heavy weights in the gym. It will cause your muscles to get bigger and stronger. Just look at Olympic sprinters and speed skaters. Their legs are like tree trunks because they do a lot of sprint training.

Additionally, sprinting has a carryover effect on the rest of your body. This is due to the hormone release you get. Any time you go balls out with intensity, your body pumps out a ton of growth hormone and testosterone.

These key hormones help you build muscle in all areas of your body. So by doing sprints, you will reap the benefits not just in your legs, but everywhere else as well.

Take advantage of hills

Sprinting is good. But if you take your workouts to the hills, you’ll learn really fast how to build muscle while running. Hills cause you to work even harder, and the hormone release is even higher.

A simple method is to do a warm-up jog, then arrive at the base of a hill. Run up it as hard and fast as you can for about 50 yards, then turn around and jog back to the bottom. That can be your recovery period. Then turn around and hit the jets again.

Continue for a series of 10 to 12 sprints and finish with a light recovery jog. Since you are going hard, there is no need to do a really long workout. You can easily get the job done in a mere 30 minutes. That’s another advantage of sprint intervals. You do not need to work out for as long, which is a big advantage if you are pressed for time.

Wear a weighted vest

Another trick of the trade is to make your body heavier by wearing a weighted vest. Even a mere 10 pounds of added load will make a huge difference. You can find one that is adjustable, too.

Start off with a small amount of weight until you adapt. Then add weights incrementally every one to two weeks and watch the magic happen. At first, do sprints on flat ground; then start doing them up hills.

Take adequate rest breaks

Since you are putting in an all-out effort, you do not want to break down your muscles, which is what will happen if you run every day. It’s totally fine to do brisk walking or very light jogging on your “off days,” but do not go hardcore on consecutive days. That is a recipe for disaster. Take at least one day off between training sessions.


The only true way to learn how to build muscle while running is to get outside and practise. If you are confined to a gym, that’s no problem. Hop onto a treadmill and get to work. If you are dedicated, you should definitely be able to see results in as little as four weeks.

How To Build Muscle With Calisthenics

Here’s a little-known fact. Back in history, the word “calisthenics” meant “beautiful strength.” Fast forward a few years and it morphed into the act of using bodyweight to exercise. Be that as it may, it is in your best interests to learn how to build muscle with calisthenics.

The main advantage is that you don’t have to pay for a gym membership. And you can do it from the comfort of your living room while blasting your favorite tunes. Here’s how to build muscle!

1. Learn which muscles you need to target

Without knowing about anatomy, you will make zero progress when it comes to building muscle through calisthenics. Your objective is to hit your chest, shoulders, back, legs, butt, arms, and abs. In anatomical terms, these are the pectorals, deltoids, trapezius, latissimus dorsi, quadriceps, hamstrings, glutes, biceps, triceps, and rectus abdominis.

You may be limited in resources to work these areas, but you are not limited in tension. That is the true catalyst that causes muscles to grow. And it’s also the most important factor that you have to look at when doing calisthenics.

Tension is created through contractions. If those contractions are slow and steady, or held for a long time, you will get the best results. Take that into serious consideration at all times.

2. Decide what exercises you want to do

A basic push-up is a must when learning how to build muscle with calisthenics. You can kill four birds with one stone with this drill, as it targets your chest, shoulders, triceps, and abs in one fell swoop.

Do you remember tension? Well, during a set of push-ups, you feel tension in your abs the entire time, so they will surely get rocked!

Add in exercises like squats, lunges, step-ups, hip bridges, dips, pike presses, and bicycle crunches, and you’ve just worked your entire body.

If you are fortunate enough to have a pull-up bar, then you are really set! You can do regular pull-ups, chin-ups, wide grip, alternating grip, and a bevy of leg raise combinations to round out your upper body recruitment.

If you don’t have a pull-up bar, you can get creative and use the edge of a deck, an open stairway step, or a beam in your basement.

3. Execute proper form

You already know about tension. But you also have to learn about form. If it is off or faulty, you’re a goner. You’ll set yourself up for muscle imbalances, asymmetries, and maybe even injuries. Those are all things you do not want to occur!

Good form means moving through a full range of motion, going slow and steady, not using momentum, and squeezing your focus muscles at the midpoint of each rep. Take squats, for example.

Stand with your feet about shoulder-width apart and parallel to each other. Look up at a slight angle and lower yourself down by bending your knees. Stop when your thighs are parallel to the floor and stand back up. Squeeze your glutes for a second upon rising and repeat.

Make sure not to let your knees go past your toes and do not bounce at the bottom – that will make your joints very angry.

4. Work out often enough to get favorable results

Although you are just using bodyweight, it doesn’t mean you should neglect common sense and overtrain. If you do a full-body workout, take at least one day off between your sessions to give your muscles a rest. If you do split body parts, you can train on consecutive days.

For example, if you do legs and glutes one day, you can focus on upper body the next, and then alternate back and forth. The main rule of thumb is not to work the same muscle groups on consecutive days.

5. Perform enough reps and sets to get a favorable response

You need to make sure your muscles are getting enough work to grow. Performing 3 sets of 10 might not get that job done. It is better to do more sets and more reps with really strict form. Aim for a range that is more like 5 sets and 12 to 15 reps of each exercise.

In the beginning, you might have to go lower on the reps and sets. Build your way up as you adapt.


There is next to no chance of failure when you learn how to build muscle with calisthenics the right way. All you have to do is pay attention, put your best effort in, and stay disciplined. You will start to see results in as little as four weeks.