Okoye - How to build muscle mass without going to the gym

How to Build Muscle Mass Without Going to the Gym

All contents copyright 2021 by Dubem Okoye. All rights reserved.

No part of this document or accompanying files may be reproduced or transmitted in any form, electronic or otherwise, by any means without the prior written permission of the publisher.

This ebook is presented to you for informational purposes only and is not a substitution for any professional advice. The contents herein are based on the views and opinions of the author and all associated contributors.

While every effort has been made by the author and all associated contributors to present accurate and up to date information within this document, it is apparent technologies rapidly change. Therefore, the author and all associated contributors reserve the right to update the contents and information provided herein as these changes progress. The author and/or all associated contributors take no responsibility for any errors or omissions if such discrepancies exist within this document.

The author and all other contributors accept no responsibility for any consequential actions taken, whether monetary, legal or otherwise, by any and all readers of the materials provided.

Readers results will vary based on their individual perception of the contents herein, and thus no guarantees can be made accurately. Therefore, no guarantees are made.

I dedicate this book to all of my fitness buddies and to everyone who is striving to achieve their fitness goals.

I would like to acknowledge all my friends and family such as Chukwudi Ojukwu and Kaz Handfield who have supported me throughout this journey.

Many people believe that they have to go to the gym if they want to build muscle mass.

Especially a massive gym where there is a wide range of equipment available to use. In the gym, you would see the big guys use specific equipment stacked with heavy kilogram (kg) plates, doing exercises such as lat pulldowns, leg presses, back workouts, shoulder press, and biceps & triceps workouts. All these could make you think that going to the gym is the way to achieve muscle growth..

There have been several occasions where I could not make time to go to the gym. As a Gym fanatic, I would be so angry and deeply concerned that I would miss out on building and strengthening my muscles. When I became free to go back, I was relieved to a point where I would say to myself, it feels good to be back in the Gym! Dubem is back in the Gym!

It is good to be able to go to a gym consistently where you may have all the time in the world, but if you cant, you will have to adapt to a different style of workout to ensure you gain maximum results for muscle growth and development.

It is also important to know that even if you do have enough time to go to the gym, you may still have to adjust to a new workout style. That is if the gym were to close for any reason. Well, this was the case not so long ago. Due to the Covid- 19 pandemic, there was a lockdown which meant that the gyms had to close.

In this eBook, youre going to learn about all the different workouts you can do to build muscle mass without going to a gym.

To begin, youll need to buy some equipment:

• Non-adjustable dumbbells
• Adjustable dumbbells and some small kg plates to stack up
• A barbell and some big kg plates to stack up
• A bench for using dumbbells or barbells for your exercise

If you cant get the above equipment, here is what you can use:

There is so much you can do with a kettlebell. Think about all the explosive workouts you felt you were missing out on in the gym: bicep curls, triceps extensions, chest presses, back workouts, shoulder presses, trapezius workouts, squats, deadlifts and more.

Well, with just one kettlebell, you can accomplish all those workouts.

You can buy 1 kettlebell and you are ready to go. Youll feel your life is back to normal again ; you will feel like you are back in the gym again. The beautiful part is that a kettlebell is relatively cheap and does not store up space . So, even if you live in a small house, you can use it to do all the workouts you want to do.

Kettlebells range in weight sizes ; starting from 2kg and going as high as 32kg. The lower weight kettlebells are sold at a lower price, and as the weights increase , so does the price. Even at a high kg weight, the price of kettlebells is still cheap compared to the price of dumbbells, barbells, and kg weight plates.

Now, you are probably thinking, wait a minute, how can I get jacked up by just using a 32kg kettlebell?. Well , if you are going by my suggestion to use just one kettlebell, then a 32kg kettlebell would be impossible to use, and you would need to work with 20kg. This would then mean that to perform all the exercises, youd be limited to using lower weights.

There is the saying that you need to lift big to get big and to tell you the truth, I once believed this. However, I came to discover that one can still get jacked - up and lift normal standard weights.

Now, you are going to be thinking, I see the big guys squatting 200kg for legs, lifting kg barbell for a chest press, deadlifting 250kg for the lower back and lifting 70kg for a back work - out. H ow is this possible?

Well, it is possible. Heres why:

It all comes down to your form and technique.

At the end of each rep, an effective form would be to squeeze the relevant muscle group, pause for 2 seconds, and then, finish the rep slowly and repeat this for every rep you do.

This is very effective, as your muscles are contracting because you are putting more pressure on your muscle tissues. As you apply more pressure to your muscles, the result will be that you apply more growth to your muscles.

In addition, it is suggested that as you start each rep, you should start the exercise quickly, and then, as you end the rep, finish the exercise slowly.

This is also effective for muscle growth and cardio, as you are doing a fast-slow exercise several times which gets your heart pumped and allows your muscle fibres to grow .

Some time ago, I saw a big guy doing a 20kg chest press, and I noticed how unique that type of workout was , as he kept pausing a lot at the end of each rep. I was so fascinated with it that after he finished, I walked up to him and said, I am deeply astonished that a juiced-up guy like you is doing a chest workout with a lightweight, so you are one of those rare guys that do not lift crazy heavyweights to get big?.

He laughed and explained, it doesnt matter how much weight you can lift, it is all about how you do the workout. For a chest workout, if you squeeze your chest for 2 seconds at the end of each rep, doing a high volume of reps, your chest will blow up.

I tried his method, and I felt my muscles work more. I felt the pain from the pressure and contraction I applied from doing the chest exercise.

So, to sum up, if you apply the right technique to your workout you can build muscle mass with light weights.

To blow up your quads/legs doing lightweight squats, pause for 2 seconds as you go down, and then, go up slowly. Doing this will make your legs sore.

The same goes for deadlifts. To get your lower back to explode , as you bring your body up, pause and squeeze your back for 2 seconds . T rust me, this is very effective.

T he same also goes for doing back workouts.

As you bring the weight close to your chest, pause for 2 seconds. Essentially, the key is to do the reps slowly and controlled.