How To Gain Muscle Mass Without Hitting The Gym In Nigeria

Did you know you could actually build muscle like that of a fitness trainer without even leaving the comfort of your home? A lot of people think hitting the Gym is a very compulsory thing to do when trying to get into shape.

Well, that is a very big mistake as a lot of people on the internet have proven that fact wrong.

Simply by doing a series of exercises daily, you can be able to tune your body into the specific muscular shape you desire. You don’t need to cause damage to your tissues by lifting heavy weights or go through the stress of paying for a membership at the gym. These are things you can get by yourself and without losing a kobo.

But with great assets comes great determination, focus and a little bit of pain, nothing comes easy as you should already know if you were thinking this article will contain a quick hack into getting ripped then you are wrong. You’ll still require a good or even intense load of exercise.

The only difference is that you won’t be wasting your money on a gym as you’ll have a whole arsenal of exercises to yourself.

In other to fulfill this goal of yours without a trainer or even colleagues, you have got to focus and stay determined. With that being said, we are now going to dive into how exactly you can gain muscle from home.

A number of exercises will which targets certain parts of the body that will be listed as we go through the article, now let’s dive In.


Exercise For Abs And Legs

Everyone wants a core that is shaped and aligned like 6 pieces of bread roll but yet solid and hard as a rock. And frankly, it’s pretty amazing when you have a tummy this angelic, going to the pool becomes more natural and less uncomfortable as you won’t have to hide that pot you call a belly.

1. Planks

First things first, in other to make your abdominal core hard, you’ll have to lose a good chunk of body fat. Now a lot of people think that before you can get abs you’ll need to do a lot of squats carrying a bunch of heavy metals or even lifting weights using your legs and stuff like that.


Well, you are right, it looks easy but it certainly isn’t. If you’ve ever tried doing the plank you’ll know what I am talking about.

Holding this easy looking position puts a lot of pressure on your elbows, abs, and chest in ways that will literally make you vibrate, believe me, because I am speaking from experience.  But hey, it’s amazing how beneficial it turned out to be. Some amazing benefits of planks include:

Flat Stomach

Planks are every effective when will it comes to building your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack.


Good Posture

Doing a plank correctly requires your abs to stay upright.o test and strengthen your balance, try a side plank with a leg raise – get into a side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.

In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

It even helps with your back flexibility and reduces pain in the lower back.


2. V-Ups

This exercise is really easy to learn but if you’ve tried it before you’ll realize it I also very hard to do, just like the plank. V-ups target your rectus abdominis muscle and give you classic six-pack abs.

It is very important to warm up before doing the v-up, this is because rushing into it can cause your abdominal muscles to undergo strains. Injuries are things you really want to avoid when on a part to getting muscle mass as they serve as a setback.

So talk a little time to stretch and get into shape for attempting this move. Some amazing benefits of V-ps include;

  • V – Ups is an effective exercise for toning upper and lower abdominal muscles.
  • This exercise strengthens the lower back muscles and tightens the thighs.
  • They also help in toning muscles of your arms and legs.
  • They can help you in improving your balance.
  • They are really easy to learn and simple to carry out.
  • V – Ups can be done at home as they don’t require any special equipment. Just a mat or smooth surface.

There are tons of v-up variations that you could also try out, some you might find easy and others the other way around. Each one is worth trying as they all deliver a very good amount of benefits to your fitness as a whole.



Exercise For Chest And Shoulders

Hit the gym and the first thing you are told to do in other to get built chest is to go bench press or head over to the fly machine. Now am not saying that it isn’t effective or anything similar. But do you really have to? No, and here is how you can get those same results at home.


Diamond Push-Ups

This is just like your normal push-up, only advanced and more effective on the chest. To get in the position all you have to do is…

Get in the modified push-up position on your toes but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. … Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.

Here are some amazing benefits to this exercise.


Stronger Shoulders 

Now all variations of push-ups target the shoulder, that is very obvious as you feel your arms and shoulders taking in all the pressure. But this is is pretty much the most effective of them all due to the position.

The diamond push-ups put more pressure on the shoulder joint, which is excellent for preparing you for further variations, in particular, the pseudo planche push-up, which has the highest anterior deltoid requirements.


More Strenght For Harder Push-Ups

Have you ever tried doing a one-armed push-up? If you are used to doing diamond push-ups then you probably won’t have a problem but for others, it’ll seem very impossible.

This is because diamond push-ups get you in a position that throws most of your weight to a particular point which is that point your hands meet. this is why it is hard to do lots of repetition. But eventually your body will adapt and you’ll be hitting 20 reps in no time.


Exercise For Arms

Don’t you just hate carrying a flappy arm about? Okay, your arm might not be flappy but you can’t call it muscular with all that fat around it. Dumbells and heavyweights are like the number one ways to increase your biceps I agree.

But rather than carrying some equipment which could crush you if not carried probably, why not use your own body weight as a means of exercising your arms. Afterall you weigh a lot, right?

Even if you don’t, you’ll be giving your body the right amount of weight it needs to carry. Not some that could tear your tissues apart. Check out some gym fails on youtube and you’ll know what I mean.


Elevated Pike Push-Ups

As with the dips, you’ll need a sturdy chair or bench to perform this move. Placing your feet on the chair or bench, get into the push-up position.

Carefully walk your hands backward until your butt is pointed straight into the air. Slowly lower your body until your head is just above the floor, then push yourself all the way back up, keeping your stomach tight the whole time. I’ll let you know that this is a very challenging task. But in time you’ll get used to is.

Elevated Pike Push-ups puts a lot of pressure on the arm as you are leaning all of your weight on it and this is exactly what you need when trying to get those biceps you desire.


Archer Push-Ups

Just like the Diamond push-up, archer push-ups are like stepping stones into getting into one of the most advanced variations of push-ups which is the one-armed push-ups. I could call this more advanced due to the fact that you basically have all your weight on one hand while the other supports you.

Just like the image above, archer push-ups are exactly like your normal push-ups, only with one arm stretched out for balance while the other does the pushing. After done with an arm you can switch using the same technic, just be sure not to make the reps on each arm unequal as that will make on arm dominate to the other.


In a nutshell, the gym isn’t necessarily your number one go-to place for fitness. I know people who hit the gym frequently and some only weekends and yet yield no result. simp[ly being in your home doing these daily or at least 3 times in a week can get you to that shape you desire.

If you think I am bluffing then just try it out for a month, you don’t have anything to lose now do you. Just don’t forget to eat healthy as that could ruin all your workout. Now hit the floor and get on with some reps.







About the author

    Demilade Adebayo

    Demilade is a young entrepreneur who just can't help but empower the public with information that makes everyday life better and easier for the average person. He is a lover of Music, sports, science, and people... In a Nutshell, he is an awesome lad with a passion for Writing and zeal for success.