Would you like to start working out at home? Not sure what equipment you need?
I own a Bowflex home gym, bench and dumbbells and there's no better choice!

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Eat Well

Take care of your body. It's the only place you have to live!
Exercise should be regarded as tribute to the heart, but you can't get any results if you don't eat right!

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Muscle Building Shortcuts


Train Hard

Training hard is, of course, the #1 requirement to build muscle. Training hard means giving 100% when you go to the gym: go to muscle failure and keep your workouts under 1 hour to maximize testosterone production and build muscle fast.

No smartphones, no MP3s. No distractions during workouts!

The only thing that matters is getting big!


Train Right

Training hard is useless if you don't train right. You need to know what you're doing when you work out, not just lift weights randomly. Alternate workout routines for muscle confusion, perform the right number of sets and reps, rest between sets, and especially...the form is crucial. Combining the right movements with the proper breathing, and the help of a spotter, can save you from bad injuries that will keep you off the gym for long periods of time.


Eat Right

Exercise can keep you in shape, yes, but no lean muscle mass can grow without proper nutrition.

Balance protein, carbs and fats in your diet to get all the necessary nutrients to build muscle after stressful workouts. I consider a 40-40-20 combination of the three to be ideal, and yes, fats are important too. Good fats like unsaturated fatty acids are necessary for testosterone production, while saturated fatty acids should be avoided as much as possible.

Supplements such as whey protein can help getting the required amount of protein to rebuild your muscles.


Sleep Well

Now, the last step: the well deserved rest. Do you know that our body grows during sleep?

That's why babies sleep a lot, because they need to grow.

A good workout is supposed to stress and break the muscle fibers, which need protein and amino acids to rebuild fast. And that process happens while we sleep.

Remember: no recover equals no muscle gains.

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What My Readers Say

Home Exercises to Build Muscle

Many of us work out at home, or at least start that way before we decide to "upgrade" and get a gym membership. But until then, I prepared a list of exercises that you can do at home, in your spare time.

Of course you need some basic equipment, from bench and dumbbells, to resistance bands (I love them!) and more sophisticated equipment like home gyms (and I you go that route, get a Bowflex).

Dumbbell Exercises

  • Three Day Workout with Dumbbells

    The three day workout routine is probably the most popular because it gives you a good balance between training and rest.You usually see people that train three times a week on monday-wednesday-friday gym days. We already talked about the 3 day workout routine, but here I just want to give…

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  • Dumbbell Tricep Exercises

    Tricep extensions, french you know all the dumbbell tricep exercises? There are actually a few more that are very effective to build big arms... After all, triceps are 3/5 of your upper arm!I am sure that you are quite familiar with dumbbell tricep workouts, have you already done all…

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  • Dumbbell Ab Exercises

    Compared to other muscle groups, dumbbell ab exercises are quite limited.There are only two exercises for abs that can be done with dumbbells. One is for the front abs and one is for obliques:Dumbbell CrunchesDumbbell Side BendsThat's it. [...]

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  • Dumbbell Shoulder Exercises

    Dumbbell shoulder exercises are usually the ideal type of workout to train deltoids. If you have ever had a personal trainer writing down a workout routine for you I am sure he/she included shoulder exercises with dumbbells. You can obtain good results with cables and machines too, but dumbbells and…

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  • Dumbbell Back Exercises

    I decided to write this page after a friend of mine asked me what dumbbell back exercises I would suggest, because all he could think of was bent over rows. Well, I had to think for a bit, and fortunately I came up with six exercises that are quite effective…

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  • Dumbbell Bicep Exercises

    It's finally time to show you all the dumbbell bicep exercises that you can do at home, or at the gym.There are five different main exercises, that can become seven if we consider seated and standing position for two of them. If you want to train biceps there is one…

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  • Dumbbell Chest Exercises

    Dumbbell chest exercises are by far my favorite, and those that I do more often at the gym. In fact, I use dumbbells mostly for chest, shoulder and bicep exercises. For leg, back, tricep and ab workouts I tend to prefer barbells, cables and machines. [...]

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  • All Dumbbell Exercises

    Every workout routine, whether you're an expert or not, should include dumbbell exercises.I love training with dumbbells, and for those that can only workout at home it can be their only option. And I'd's a very good option because, as we will see together, you can train all your…

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  • Dumbbell Forearm Exercises

    Two dumbbell forearm exercises for you guys:Dumbbell Wrist CurlsDumbbell Forearm Curls That's it? Yes, unfortunately forearms can't be trained with a big variety of workouts. There are only these two exercises that you can do with dumbbells. [...]

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  • Dumbbell Leg Exercises

    Wondering about dumbbell leg exercises? I am not a big fan of leg workout with dumbbells.Yes I do calf raises and sometimes lunges, and that's pretty much it, and you? First things first, which leg exercises can we do with dumbbells?Here is the full list:Dumbbell SquatDumbbell LungesStep UpsDeadlifts/Stiff Leg DeadliftsCalf…

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Resistance Band Exercises

  • Resistance Band Ab Exercises

    Are there any resistance band ab exercises?People often wonder because it seems harder to think of ab exercises that it is possible to do with elastics... Well, the advice is always the same: think about what you can do at the gym with free weights and cables, and try to…

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  • Resistance Band Arm Exercises

    Here I'd like to show you the resistance band arm exercises that you can do at home or anywhere, to train biceps and triceps.Bicep curls, tricep extensions...yes, it's all possible with the elastics. Let's proceed with order and see all the exercises that you can do, divided by muscle groups.…

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  • Resistance Band Back Exercises

    Feeling like training your back at home? With resistance band back exercises you won't leave anything behind.You can train all the back muscles like at the gym with this complete back workout. From lumbar muscles, to lats, rhomboids and traps. [...]

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  • Resistance Band Chest Exercises

    Can we do enough resistance band chest exercises to train all the areas of our chest at home like we do with free weights at the gym?I am going to say yes, and I am going to show you how to do with these great pieces of equipment. As long…

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  • Resistance Band Exercises to Do at Home

    After reading this guide, you'll be impressed with how many resistance band exercises you can do with just a little bit of creativity.I bought a full set of resistance bands just a couple of months ago and let me tell you, the more I use them the more new exercises…

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  • Resistance Band Leg Exercises

    Are you short of ideas for resistance band leg exercises?Don't worry, I wrote this page to show how to do leg workout with resistance bands, at home, at work, when you travel etc. That's right, I said you can do this also at work. [...]

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  • Resistance Band Shoulder Exercises

    Resistance band shoulder exercises offer a full and extremely efficient workout for the shoulder muscles.There are three areas remember? Front, lateral and rear deltoids. With resistance bands we can target the workout on each area of the shoulders with these exercises:Shoulder PressFront RaisesLateral RaisesReverse Flys Resistance Band Shoulder Press Exercise…

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Bowflex Exercises

Click here to know more about other exercises to do at the gym

8 Responses

  1. Avatar Pat Hallman
    Oh, my gosh! Thank you so much! I am lactose intolerant and have been having gas since I started a new exercise and diet program. I was actually getting constipated and figured it had something to do with the protein supplements I am using because It didn't make sense because I'm eating tons of dark green veggies and drinking tons of water -at least 3\4 gal. a day I stopped for one day and went back to yogurt in my smoothie/shake -felt better. I have no trouble with lactose in yogurt.I have a question -I make my own yogurt using 2% milk and I'm draining off the whey from it - can I just use that whey instead of store bought kind?
  2. Question - I would dearly love to have copies of the anatomical excercise charts you show in Pinterest. Are you a source for these or can you direct me? I just purchased the Bowflex dumbbell system and would like all charts created for those excercises. Thank you
    • Cristian Cristian
      Which ones? My Bowflex came with the charts, yours didn't?
  3. Avatar wac
    Is this site suitable for women?
  4. Enjoy all of the great stuff.You are a big help. Thank you ,Larry
  5. Avatar Rodney
    Just wanna say hi
  6. Avatar Randy
    hey how was it going?
  7. Avatar Sergio D. Santos
    Just "GREAT" !!!

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