Gaining muscle without the gym?

I was wondering if this is even possible. The general consensus seems to be that compounding weight seems to be the only way to effectively gain muscle. I have a set of dumbbells at home but they only go up to 100lb.

I was wondering if I'll have any success at all increasing reps instead of weight? I really don't have any money for a bench or a gym membership and after having lost 60lb. I'm trying to gain some back in the form of muscle.

I've been doing push-ups, pull-ups, chair dips, squats, overhead presses, dumbbell bench presses, dead-lifts, and bent-over rows.

Replies

  • mfanyafujo
    mfanyafujo Posts: 232 Member
    You don't need a gym membership to gain muscle, or a lot of equipment. There are a ton of body weight exercises out there, and some are incredibly intense. I've been doing body weight exercises for about 15 weeks now, and I can see a difference. You can try increasing your reps, but you should also try more difficult exercises and change your routine frequently. Proper diet's also important for gaining muscle.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    I was wondering if this is even possible. The general consensus seems to be that compounding weight seems to be the only way to effectively gain muscle. I have a set of dumbbells at home but they only go up to 100lb.

    I was wondering if I'll have any success at all increasing reps instead of weight? I really don't have any money for a bench or a gym membership and after having lost 60lb. I'm trying to gain some back in the form of muscle.

    I've been doing push-ups, pull-ups, chair dips, squats, overhead presses, dumbbell bench presses, dead-lifts, and bent-over rows.

    You can absolutely gain muscle without going to the gym. Of course it might not be as efficient and you may eventually plateau. You seem like you have a pretty good work out regimen already. Are you plateauing on your current work out regimen?

    Remember you can always switch to unilateral exercises, like bulgarian split squats instead of normal squats.
  • JNick77
    JNick77 Posts: 3,783 Member
    I was wondering if this is even possible. The general consensus seems to be that compounding weight seems to be the only way to effectively gain muscle. I have a set of dumbbells at home but they only go up to 100lb.

    I was wondering if I'll have any success at all increasing reps instead of weight? I really don't have any money for a bench or a gym membership and after having lost 60lb. I'm trying to gain some back in the form of muscle.

    I've been doing push-ups, pull-ups, chair dips, squats, overhead presses, dumbbell bench presses, dead-lifts, and bent-over rows.

    It really depends on what your definition of gaining muscle is and what your current activity level is. If your pretty sedentary then doing push-ups, pull-ups (assuming you get a bar) can help you build some basic strength but it will be limited. If you're talking about really increasing strength then you'll need some resistance work at some point. If you have DB's up to a pair of 100lbs then you can actually do a lot with that. See if you can but just a flat bench, nothing expensive, to bench press and do some other work from.

    Edit; Not downplaying pull-ups, pull-ups/chin-ups always are awesome.
  • Anayalata
    Anayalata Posts: 391 Member
    Well I've just started a few weeks ago. I've been doing the "7 weeks to 100 push-ups" and "7 weeks to 50 pull-ups" programs.

    Just wanted to make sure I wasn't going to end up wasting a lot of time. Thanks for the input :D
  • joejccva71
    joejccva71 Posts: 2,985 Member
    Going to the gym or not has nothing to do with gaining muscle.

    Eating a calorie surplus over TDEE, and doing some sort of progressive overload weight resistance program = muscle tissue growth.

    If you're strong enough to pick up a Toyota Prius and do 6-8 reps Monday, Wednesday and Friday along with eating a surplus...guess what.

    You're going to build muscle.
  • em435
    em435 Posts: 210 Member
    bump
  • maxdwolf
    maxdwolf Posts: 18
    I'm with you. No money for a gym myself. As others have said, there are lots of bodyweight exercises out there you can use. It's also possible to put together some home equipment. A lot depends on whether you want to build muscle or strength or performance or some sort of combination.

    I don't think I agree with the excess calories. A great site for advise on bodybuilding, especially on a budget, is this guy's: http://scoobysworkshop.com/
  • Toddrific
    Toddrific Posts: 1,114 Member
    You should check out ghetto workouts on youtube.

    Find a playground, go at it =)
  • taunto
    taunto Posts: 6,420 Member
    You can get good muscles going on without any weights. There are a lot of workouts that uses body weights. Ofcourse the equipment would help but just saying that you definitely dont need to pay some gym money to get fit
  • autumnk921
    autumnk921 Posts: 1,374 Member
    Check out these sites....Great for home workouts w/weights, body weight or anything else....

    http://www.bodybuilding.com/exercises/

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • celesteflenory
    celesteflenory Posts: 22 Member
    Well, I know there is a place I am going to use called bodyrock.com; all of their exercises are home-based or things you can out door
  • nick1109
    nick1109 Posts: 174 Member
    Buy a pull up bar and some kettlebells and eat in surplus. As mentioned above progression and monitoring this along with correct diet is key to gaining/losing mass.
  • Anayalata
    Anayalata Posts: 391 Member
    Check out these sites....Great for home workouts w/weights, body weight or anything else....

    http://www.bodybuilding.com/exercises/

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    NerdFitness is awesome. Thanks for that