Home Workout Routines For Men – No Gym, No Problem!

home workout routines for menThere’s a variety of reasons why men say they want to workout, but in reality they don’t.  Whether it’s the cost of gym membership, lack of free time, or embarrassed to be seen exercising, everyone has an excuse.  That is all about to change today.  You are going to learn about the different types of home workout routines for men, meaning you can throw all those excuses out the window.  Most of the routines consist of body-weight exercises, meaning little or no equipment is required.  At the same time, you can expect to build muscle and see the same results as you would as if you were actually at the gym.

Benefits of Bodyweight Exercises

Conventional wisdom says that you should be lifting weights three times a week, alternating between chest, back, and leg exercises.  However, lifting weights isolates muscles and forces unnatural movement, which promotes imbalances and actually decreases performance and increases a risk of injury.  Bodyweight exercises on the other hand ignite muscles simultaneously, as opposed to individually.  This is the reason there are so many workout regimens these days that do not include much weight training, such as P90X.  Even Navy SEALs train mostly by using bodyweight exercises, such as pushups, pull-ups and lunges.

Another key benefit from performing bodyweight exercises is it provides a more efficient workout.  There’s no need for putting on weights or moving from station to station.  Your heart rate will also be steady since you won’t have as much time to rest.

Just like all other exercises, it is important that you use proper form and breathing techniques to prevent any injuries.  It is easy to pull a muscle from executing a pull-up or put too much weight on your shoulders when doing pushups, which can cause all sorts of problems.

Equipment Needed

While you most likely won’t have the benefit of using standard gym equipment such as the smith machine, leg press machine, benches and a ton of free weights, it would still be ideal for you to have some workout equipment.  At a minimum, you should at least have gloves, dumbbells and some weights.  A great investment for home gyms is resistance bands.  They run for about $35 or less and they will last you a long time, and they can even replace the use of dumbbells in most exercises.  A pull-up bar is also very useful to have since pull-ups are such a beneficial exercise.

Chest, Shoulders and Triceps Routine

Standard pushups – Since you won’t be doing bench presses, pushups are the ideal way to build your chest muscles.  You will also be engaging your triceps, back, and shoulders.  To do a pushup correctly, keep your hands slightly wider than shoulder-width apart.  Tighten your abs and gluts so your body is like a straight line.  Move your head so you are looking slightly ahead of you and not straight down.

Diamond pushups – To give your triceps a more intense workout, try doing some diamond pushups.  Put your index fingers and thumbs together and flat so they are making a diamond shape.  If you’ve had a wrist injury or problems in the past, you might want to be careful with this exercise since it puts a lot of pressure on your wrists.

One-arm pushups – This is a more advanced pushup for people who need something more challenging.  Keep your legs wide apart, and perform a pushup with just one hand on the floor, while the other hand is behind your back.  Again, this exercise puts a lot of pressure on your wrist and shoulders so perform with caution.

Bench dips – This exercise isolates your triceps.  Go to a sturdy bench or chair, and place your body perpendicular to it.  While looking away from it, hold onto the bench on its edge with your hands fully extended.  Lower your body by bending your elbows, and keeping your knees bent.  Go down until your butt almost touches the ground, and raise back up.

Back flyes – To get a good workout on the shoulders, back flyes are essential.  The best way to perform these is by using resistance bands.  Simply run a band around a stationary post like a pole, grab the band by the handles and face towards the band.  With your arms straight and parallel to the floor, extend and pull your arms back.  If you don’t have bands, you can lie on your stomach and use dumbbells and use the same technique.

Legs Routine

Stiff-leg deadlifts – Considered the king of all exercises, because it works out your hamstrings, calves, glutes, quads, lower back and your entire core.  You will need a barbell and weights for this exercise.  With legs shoulder length apart, place your hands on the barbell with a reverse grip.  Keeping your legs straight and your spine parallel to the ground, lift the barbell up, focusing on your hamstrings and lower back.  Bring the bar back down but don’t let it touch the ground, and repeat.

Lunges – Take a long step forward with your right leg and keep your hands on your hips.  Lower your left leg until your knee forms a right angle, then raise  yourself back up by using only your leg muscles.  The key to this exercise is good form and focusing on using your targeted muscles.  If you want to make things more difficult, you can hold weights while doing lunges.

Heel raises – Stand  with your feet shoulder width apart and lift your heels so that you are on your toes for at least a few seconds.  Lower your heels and then repeat slowly. Try doing this on a step and let your heels extend below the edge of the step to add a higher difficulty of degree to this exercise.

Plyometric exercises – Another great way to get a good leg workout at home is by performing plyometric exercises, which are designed to help develop strength, agility and explosiveness to your legs

Back and Biceps Routine

Standard pull-ups – Pull-ups are a great way to work out your back, as well as your shoulders and triceps.  Put your hands at shoulder width apart and grab the bar with an overhand grip.  Hang from the bar and pull yourself up until your chin is at bar-level.  Try not to go too fast or you may pull a muscle in your back or shoulder.  If you are not strong enough to do pull-ups yet, you can have someone assist you when pulling up.

Bent-over rows – You can perform this with either dumbbells or resistance bands.  While standing, bend  your knees slightly and bring your torso forward by bending at the waist.  Keep your back as straight as possible so it’s parallel to the floor.  While holding the weights or bands, lift it up towards you, keeping your elbows close to your body.  Focus on squeezing the back muscles so give them a full workout.

Bicep curls – Using either bands or dumbbells, stand with feet shoulder width apart and curl the weights on arm at a time.  While in the curling motion, try contracting your bicep muscle as much as possible to get the full benefit.  Speed is not your friend on this exercise, so perform them slowly and with good form.

Squat concentration curls – This will be working out your biceps only.  Stand shoulder width apart and your toes pointed out slightly.  Squat until your thighs are parallel to the ground, and your elbows pressed against your inner thighs.  While holding the dumbbells or bands, perform a curl, one arm at a time.

Abs Routine

Bicycles – Sit on your butt and put your hands behind your head.  Bring your knees up and into your chest so your feet are off the floor.  Now rotate your legs in a circular motion as if you were riding a bicycle.  Keep your chest up and try to avoid leaning back too much.

Hanging leg raises – While hanging from a pull-up bar, raise your legs slowly without swaying or jerking.  Keep your legs raised for about two seconds, and then bring them back down slowly and repeat.

Side crunches – This will help focus on your obliques.  Lay on right left side and keep your left arm on the floor for balance.  Your right hand should be on your head, and bring both your legs and your body up as if you were performing a crunch.

Beyond The Workout

Whether you workout to look good or to simply be healthy, it is equally important that you have a healthy, balanced diet.  If you are trying to gain a six pack before the summer comes along, you will definitely want to focus on your diet and cardio.  If you are interested in learning more about how you should be eating and how to maximize your results from working out, take a look at some of these courses below:

Healthy Eating; Beyond the Diet Hype

What to eat?  An eater’s guide to health