The desire of every guy;
Having beefed up and strong muscles is a feat that nearly every man wishes to attain in his life. You must have noticed guys getting obsessive about going to the gym and exercising at some point in their life.
You can hardly expect to find a man who would say that he is fine with being scrawny. While some tend to follow the obsession for the rest of their life, there are others who think it to be too much of an effort and let go of themselves at later stages of their life.
How to Build Muscles with Dumbbells at Home
One of the major problems that people have with building muscles is that they find it difficult to take time out of their hectic schedule to head to the gym.
These days, life is way too busy and chaotic. There are a million chores that you have to do and a tremendous amount of workload that you have to tackle.
It seems like a lot to head to the gym at the end of every day. Most people are unable to keep up with this commitment and end up giving up on their attempts of building their muscles.
However, it is not necessary that you go to the gym if you want to build muscles. There is one other tactic that you can use to attain the feat within the confines of your home, and that is by making use of dumbbells.
Results that will not disappoint
Using an adjustable dumbbell set in the right manner and with the required discipline will get you closer to the results you have been hoping to attain.
The usage of dumbbells allows you to focus on one side of your body at a time. Thus, if there is any strength imbalance in any part of your body, you would be able to get rid of it with the help of dumbbells.
However, before you make use of this product to attain your goal, there are certain things that you need to be aware of.
There are certain considerations that need to be taken into account because if dumbbells are not used in the right manner, you might not get the results you want. In fact, you might find yourself facing trouble due to this.
For one thing, you need to learn about the various exercises involving dumbbells that target different groups of muscles.
If you wish to strengthen the biceps, you will find curls exercise to be effective. For building triceps, extensions and kickbacks are reliable.
Lateral and front raises work for shoulder muscles, while wrist curls and reverse are quite beneficial for the forearm muscles.
Dumbbell press and flyes work for the pectoral muscles, and if you are looking to attain well-toned abs, standing dumbbell side bends and dumbbell crunches will assist you in your endeavor.
For hamstring muscles, it is squats, lunges, and deadlifts that you should be doing, while for calm muscles, it is calf raises that need to be done.
Once you are aware of the type of exercises that you would need to do, the next step is to decide the days on which you will exercise.
This is of immense importance. The growth of muscles does not happen when you are exercising. It happens when the muscles are resting after the training.
Thus, you need to ensure that your muscles get adequate time to recover. Ideally, a full day rest should be given to the muscles after rigorous training.
While designing your exercise program, you need to understand that repetition sets are rather important. Design your program in such a way that around 10 to 12 repetitions are present.
Do not prolong your exercise for longer than five sets and make sure that you take small rest periods between each set. This will enable you to increase muscle mass in addition to the strength and power of muscles.
For muscle building, it is essential that the muscles are stressed enough. You need to feel exhaustion at the end of your training.
Only then can you be certain that you have attained your goal. It should be at your last rep that you should feel that your muscles cannot bear any more training.
If you are unable to continue before you reach the last set, it implies that you are using too much weight, and you will have to make adjustments accordingly.
Diets an important aspect
If you are looking to ensure that you build your muscles and increase their strength and mass, your dietary habits would have to go through a modification.
Muscles would not be able to build if your diet does not have enough proteins that are necessary for their strength and enhancement.
Thus, refrain from junk food items and make use of things that are enriched in protein. You also need to be high on energy, so you need to ensure that you consume a low-fat, high carb diet along with proteins.
Consume small portions of your meal throughout the day, which would not only give you energy but also ensure that you do not succumb to temptations and eat items that you need to stay away from.
Protein shakes, whey proteins, and similar drinks would energize you following your workout session and give your muscles the much-needed energy.
Do as per your convenience
The whole point of using dumbbells to attain your goal is that you do not overexert yourself. Do not push your results and do not try to reach the final destination in a hasty manner.
Exercise in a way that you would be able to continue it amidst your hectic schedule. Do not take more on your plate than you can handle. 18 minutes to half an hour of exercise a day is quite sufficient if you do it right.