How to build muscle at home

[Stannic]

All my exams and shit are over I am free for 4-5 months , what should I do to become lean and build muscles at home , can't go to gym as of now cause my parents are not allowing, help

 

[Angutoid]

u willing to buy tools?

 

[sackisitchy]

calisthenics brotha

 

[Stannic]

u willing to buy tools?

nahh bhai most probably I will join the gym till beginning of next year so i think it's a waste , I just wanna be known to the gym stuff so I don't see very slow progress in the gym

 

[Stannic]

calisthenics brotha

Should follow some yt vid ?

 

[Franco.]

Push ups and shit

 

[Angutoid]

nahh bhai most probably I will join the gym till beginning of next year so i think it's a waste , I just wanna be known to the gym stuff so I don't see very slow progress in the gym

you can buy yourself a cheap set of these off temu
they will widen your exercise pool by a lot

 

[sackisitchy]

Should follow some yt vid ?

yeah
dips and pushups should be your regular exercises

 

[yex]

Here's a full bodyweight plan for you

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[Stannic]

you can buy yourself a cheap set of these off temu
they will widen your exercise pool by a lot
View attachment 3676107

Ok

 

[Stannic]

Here's a full bodyweight plan for you

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Thnx bhai

 

[ilovekolaches]

burpees and dips and squats pussy

 

[Zeekie]

To get lean? Lose fat.

To build muscle? Calisthenics, here's a sample workout routine.

 

[KB_maxxer]

How tall are you?

 

[g0dsl4yer]

make sure your diet is pretty good. enough protein, fats and carbs. sleep is also very important, get good quality sleep. You can try calisthenics, but honestly I would just get creative and find heavy objects and try to do something functional with them. it's all push and pull anyways, just don't do anything stupid. do body weight exercises, but you'll adapt fairly quick to those and get bored. you're trying to put on mass, not do cardio by doing 50 pushups.

 

[Stannic]

make sure your diet is pretty good. enough protein, fats and carbs. sleep is also very important, get good quality sleep. You can try calisthenics, but honestly I would just get creative and find heavy objects and try to do something functional with them. it's all push and pull anyways, just don't do anything stupid. do body weight exercises, but you'll adapt fairly quick to those and get bored. you're trying to put on mass, not do cardio by doing 50 pushups.

My diet is shit currently but I am trying to improve it, I am kinda skinny fat but mostly skinny what would u recommend

 

[TonyDr]

All my exams and shit are over I am free for 4-5 months , what should I do to become lean and build muscles at home , can't go to gym as of now cause my parents are not allowing, help

High reps high sets high frequency bodyweight training
Do your squats lunges etc
Do push-ups variations, abs exercises etc
Jumping-jacks for cardio

Ideal if you can get a pull-up bar, rings and something to add a deficit when you're doing push-ups and pike push-ups

 

[iwannabechanglite]

Build useful strength over actual size if your younger. Focus on calisthenics, buy a pull up bar. You will build noticable size while gaining useful strength. Don't over complicate your shit man, just curl ups, pull ups, push ups, sit ups are enough to build a decent physique. If your not eating enough protien and carbs don't expect to become big.

 

[Stannic]

High reps high sets high frequency bodyweight training
Do your squats lunges etc
Do push-ups variations, abs exercises etc
Jumping-jacks for cardio

Ideal if you can get a pull-up bar, rings and something to add a deficit when you're doing push-ups and pike push-ups

I have a pull up bar

 

[Stannic]

Build useful strength over actual size if your younger. Focus on calisthenics, buy a pull up bar. You will build noticable size while gaining useful strength. Don't over complicate your shit man, just curl ups, pull ups, push ups, sit ups are enough to build a decent physique. If your not eating enough protien and carbs don't expect to become big.

Yeah I don't wanna be huge till late 20's

 

[g0dsl4yer]

My diet is shit currently but I am trying to improve it, I am kinda skinny fat but mostly skinny what would u recommend

If you're skinny-fat, that usually points to poor nutrient partitioning, your body stores excess calories as fat instead of building muscle. There are multiple causes (look them up), but a big one to focus on is blood glucose control.

Avoid big blood sugar spikes and crashes, they lead to insulin resistance, cravings, poor energy, and stubborn fat. You can blunt these spikes by pairing carbs with protein, fat, and fibre. This slows digestion and improves nutrient delivery. This is also why keto works well for some people, it flattens out glucose levels and avoids those problems altogether.

Most people want results handed to them and yet still lack the discipline to follow through. That’s a mindset issue. You need to be proactive and learn to ask the right questions and be inquisitive. If you struggle to stay consistent, your best weapon is education. Understanding how your actions create real, biological consequences helps you stay motivated. Start small, build momentum with a few smart habits and expand over time. You aren't going to make your life perfect from the get go.

And don’t blindly follow what’s “normal” in society. Most of it is garbage. Think critically, question everything, and form your own conclusions. Even what I say right now might not be the answer for you. For example Indians are very insulin resistant just due to genetics, keto might be the answer for them, it isn't for me. That's why a lot of them are skinny fat. On top of their genetics, they eat a lot of rice, which causes even more insulin resistance. There are going to be very few concrete facts, because reality is inherently nuanced. A great example is porn and masturbation. Science says it doesn’t shrink your penis, which is technically true from a tissue standpoint. But NoFap says chronic overuse dulls your libido, reduces blood flow, and makes you smaller. Both sides are right...it’s about perspective. Fuck scientists even say fapping can have benefits. It does. But note for the future that this is the level of manipulation happening today for headlines. This is like prime slop for normies, because they see it and then justify the bad habit and entirely ignore the negatives. Masturbation can help relieve stress, you know what else can relieve stress? Exercise, meditation. Is it smart to go to the middle of a busy intersection, because there is a $5 bill on the road? You are essentially taking the position that it is smart, when you masturbate and cope about the benefits of masturbation, failing to look at the bigger picture.

Remember this: you're only as strong as your weakest link. Whether it’s sleep, stress, or diet, you need to address all the fundamentals. Most issues guys deal with will however likely link back to testosterone but there could be deeper underlying health issues or just other issues.

Now, it’s on you to take ownership. Start digging into why you’re skinny fat, what the root causes are, and how to address each one. Google is your friend, but your mindset matters more: stay curious, stay relentless.

Also, you're young. If you're still using porn and masturbating regularly, it’s time to stop. The earlier you quit, the better. It might not feel like a problem now, but long term, it will mess you up. You can ignore most of the surface-level science because it often overlooks what chronic use does and doesn't consider how different subsets of society will respond differently. If you are on .org, you are likely not neurotypical, you're going to be the most predisposed to all the bad effects of porn. The reality is that porn is addictive, and the endpoint for many guys is years of usage, only to wake up one day with no real-world sex drive. Porn literally destroy marriages man. And you don't want to get to the point of having a girl who will sleep with you, only to find out that your dick doesn't work.

People joke about “gooning” on social media, but the truth is, the real gooners are some of the most lost and unhappy people out there. Some go as far as drugging themselves just to get hard, edging until they literally bleed. That’s not a joke.

Also even if you’re doing everything right, eating clean, lifting, sleeping well, you might still feel off in the beginning. That’s because your brain is rewiring. It takes time. You need to push through that uncomfortable phase. Eventually, this stops being a battle and becomes who you are. Consistency is so important.

Start studying how habits actually work. Stop treating your body and mind like a black box. There’s enough knowledge out there, you don’t have to stay in the dark about why you feel the way you do or why you are the way you are. The answers exist. Go find them.

 

[BlendedBlade]

Tren and fast food

Works for me

 

[rik]

All my exams and shit are over I am free for 4-5 months , what should I do to become lean and build muscles at home , can't go to gym as of now cause my parents are not allowing, help

Buy a adjustable bench and dumbells