Building muscle at home, is it effective for developing strength and muscle definition? Well, yeah ! You will progress as fast as using free weights or machines at the gym, all without leaving your home.
By using strength accessories such as resistance bands, you have access to a great alternative to train in a safe and effective way. So what are the benefits of this type of training? What are the best exercises to build muscle at home? We reveal everything in this article!
The benefits of resistance bands for building muscle at home
Have you ever tried training with resistance bands? It is a very practical accessory, which can be used absolutely everywhere, and which allows you to increase the intensity of your exercises very simply.
Our model, the Strength Resistance Bands™, has many advantages for building muscle at home:
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Perfect for beginners: Easy to learn and great for building muscle. It's an all-in-one tool for getting back in shape and building a strong muscle base. Then, even if you switch to free weights, you will find that resistance training will have prepared you well physically.
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Gentle on joints and spine: One of the main benefits of resistance bands is that they are safe on your joints and less taxing on your body. Remember that muscle longevity is just as important as building muscle.
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Use Anywhere: The kit is compact and portable, allowing you to use it absolutely anywhere, whether at home or on the go. It is equipped with all the necessary accessories for versatile workouts.
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Constant tension: no way to cheat with rubber bands! The tension on your muscle is constant and you therefore maximize the working time, ideal for gaining muscle mass. In addition, they prevent you from using momentum or jerky movements when exercising.
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Levels of progression: thanks to the variable resistances, you can adapt the weight according to the exercise and your needs, ranging from 5 to 75 kg. Plus, you're not limited by gravity, allowing for a greater range of motion.
Building muscle at home: the 7 best exercises
Squats
Let's start with an exercise that allows you to build muscle at home, in particular here with the squats, which allow the strengthening of the quadriceps and glutes. A companion article: Top 8 exercises for your gluteal ab workout
With your feet shoulder-width apart, place a resistance band under your heels and pull the loop over your head so it rests across the back of your shoulders and upper back.
Grasp the band with each hand at shoulder level and pull it up a few centimeters. Hold this position and perform the squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.
Your weight should be in your heels.Our resistance bands are ideal for this movement, as they are comfortable and sturdy: no risk of injury or breaking under pressure!
Pumps
Let's move on to the pectoralswith push-ups This is a perfect exercise for building muscle at home, as it is accessible to everyone and there are multiple variations to vary pleasures (wide push-ups, diamonds, sideways, etc.). To do this, stick your thumbs through a resistance band and loop the band behind your back.
Get into a plank position with your hands on the floor, slightly wider than your shoulders. Contract your glutes and abs as you lower your body, until your chest almost touches the floor. If you want to know more: Why do military push-ups to progress in bodybuilding?
Pause at the bottom, then push your body back to the starting position. If you are rigorous, you will progress quickly, hence the advantage of having resistance bands which have several intensity levels. That way you don't stagnate!
The pull-up with the low pulley
For this exercise, it is recommended to have a door anchor like the one delivered with our rubber band model. This facilitates the installation of the equipment and the safety of the movement.
This exercise to build muscle at home allows you to strengthen the upper body, imitating that of the low pulley pulldown. Wrap the resistance band around something stable, or block it in a door frame.
Sit on your tailbone while grasping one end of each side of the band in your hands. With your arms extended forward, pull the band as far as possible towards your abdomen.
Contract and squeeze your shoulder blades well together before releasing them and straightening your arms again. We also invite you to read: Ankle strap in bodybuilding: TOP 5 lower body exercises
The pull-up with the high pulley
To build muscle at home in a homogeneous way, don't forget to work the shoulders with a movement reproducing pull-ups with the high pulley. You should attach the resistance bands to a stable support above your head.
For example, the top of a door frame works just fine. Then grab the rubber bands and sit on the floor (or a chair) with your legs straight and slightly apart. With your hands wider than your shoulders, pull the band towards your chest.
Focus on your shoulders instead of your biceps. Maintaining an upright position, slowly straighten your arms and repeat the exercise. This movement is very complete, since it allows you to target the shoulders, arms and trapezius muscles.
Squat jumps
Here we go to a higher level and we try to develop explosiveness and endurance with this version of squat jumps with resistance. Keeping your legs under constant tension allows you to quickly improve your power.
To do this, with the band secured around a fixed object behind you, wrap the other end around your hips and step away. Lean forward slightly while crouching, then explode by jumping as high as you can.
Cushion your landing with your legs bent.At first glance, this exercise is not the easiest to perform, but you will be more and more comfortable We also invite you to read: The crossfit weighted bag: How does it work?
Your movement control will increase, and above all you will be more confidentand less hold back on your jumps. Above all, it is important to use bandages solid and comfortable, like the ones we have designed, to avoid any accident.
Russian twists
A workout to build muscle at home wouldn't be complete without abs movements. Here we are going to target the obliques, the abdominals located on the side of your abdomen. They are valuable for maintaining your spine and stability of your lower back.
Standing with your legs wider than your hips in a parallel position, hold the resistance band in front of your chest with both arms straight. An article that may interest you: Ab wheel best abs accessory? Our opinion
Start doing torso twists from side to side. Beginning the movement from the waist, squeeze your stomach tightly as you perform the twists, working on each side of the abdominal wall.
The triceps kick back
Finally, our last exercise to build muscle at home will be the triceps kick back. This movement allows you to obtain a beautiful muscular definition of the arms, while increasing your strength.
To perform the exercise, stand with your legs parallel, hip-width apart. Stand in the center of the resistance band and wrap both ends of the band around your wrists, keeping your arms close to your body.
Squeeze your shoulder blades and begin to bend your arms back like you would with a dumbbell.
It is simply the band that serves as your resistance. The different intensity levels are very beneficial here, since you can use progressive loads to promote muscle hypertrophy.
In summary: build muscle at home
Building muscle at home doesn't seem so complicated when you have the right equipment. These are Super-Human Fitness™ Resistance Bands™.
They allow you to perform training worthy of the best gyms, with a single fitness accessory! You can work all parts of the body (upper, lower, abdominals) and target each muscle thanks to the rubber bands: classic or jump squats, push-ups, pull-ups, Russian twists or triceps kick back. If you want to know more: How many push-ups should I do per day to see results?
Very versatile, our elastic bands are solid and equipped with all the necessary accessories to best support you in your sports progressand your muscle gain goal. Building muscle at home is within everyone's reach!
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