How to Build Muscles As Fast As Possible Without Any Machine

Using gym machines will help you build muscle. Gym machines isolate the particular muscle or muscle group you want to work on so that you can use other muscles or momentum to help you fight the weight resistance. However, you can still build muscle without these machines or even a home gym. You can exercise using dumbbells and an exercise ball, change your diet to include more protein, and get good sleep.

Things You'll Need

  • Dumbbells
  • Exercise ball
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Instructions

    • 1

      Adjust your meals to include protein and complex carbohydrates, which act as fuel for muscle growth. Protein aids in the recovery and building process, while the complex carbs provide steady energy for your workout. Lean meats, whole grains, beans and soy are good sources of protein and carbs.

    • 2

      Use dumbbells for resistance training because they can accompany workouts for almost all your major muscle groups. Holding dumbbells while you do lunges could help you develop your quads, glutes, and calves all at once. Holding a dumbbell on your chest while doing crunches can increase your abdominal strength.

    • 3

      Do exercises that combine multiple muscle groups to maximize your workouts and build muscle faster, such as doing an overhead press with squats. Hold dumbbells over your shoulders as you squat. When you come back to the "up" position, lift the dumbbells overhead and back down.

    • 4

      Acquire an exercise ball to do work outs. Exercise balls make ordinary exercises like push-ups more challenging because your body is constantly trying to balance itself during exercises. You balance your lower legs on the ball as you do your reps, therefore working out multiple muscles simultaneously. Even sitting on the ball while you watch TV will burn calories.

    • 5

      Sleep at least eight hours a night and rest between workouts. Your muscles use sleep to repair and recover. If you do a heavy workout on a muscle group, wait at least a day before working them out again so that you prevent injury and allow those muscles to grow.