Hot Tub vs. Sauna: Which is Better for Immunity? Are Your Joints ‘Popping’? BIG RAMY WINS THE 2021 OLYMPIA! With the right plan and the right discipline, you can get seriously shredded in just 28 days. Talented stars, killer physiques. At age 62, “Big Bill” shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we’re crushing on for inspiration, workout ideas, and motivation. You don’t necessarily have to hit the heavy iron to build muscle. Grab a pair of dumbbells and get to work right at home with this circuit workout. Guys tend to view at-home workouts as lighter, maintenance routines, or as timesaving substitutes for when they can’t make it to the gym. To build “real muscle,” the thinking goes, you need to go to a fully equipped facility loaded with heavy iron. And sure, there’s something to be said about going to the gym.
Sometimes you need to get in a different headspace. But you can build muscle without leaving home. In this at-home workout to build muscle, we’ll perform these seven exercises in a circuit, moving from each exercise to the next without rest. Do three rounds total. These exercises alternate between pushing and pulling, or between upper- and lower-body. That way, you can keep moving without any particular muscle group getting too tired. You’ll maximize your muscle-building time while even getting some cardio benefit along the way. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. Why It Works: The dumbbell press challenges your shoulders to stabilize the weight more than a barbell bench. The extra pulse at the end also works the shoulders. How to Do It: Use a bench if you have it, PrimeBoosts.com but if you’re taking the minimalist equipment approach to your at-home workout, the floor will do.
Lying face-up, Prime Boosts Supplement holding dumbbells at the outside of your shoulders and with palms facing your thighs, press both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Why It Works: This curl variation isolates the biceps from multiple angles and essentially combines four sets in one. How to Do It: Start with lighter dumbbells and curl 8 times. Next, curl halfway, pausing for a second just above bellybutton height for each of the next 8 reps. After that, lift the dumbbells all the way up and Prime Boosts Pills descend just below pec height, again pausing for a second before returning for 8 reps. Finally, do 8 more full reps. Why It Works: This total-body maneuver challenges the quads and takes the pressure off your back, making it more accessible than a traditional barbell squat.
The weight creates a counterbalance in front of the body, helping you sit back more easily and encouraging proper form. How to Do It: Hold a dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position. If it feels like you should be drinking out of the dumbbell, you’ve got it right. Why It Works: This familiar yet effective compound movement strengthens and stabilizes the shoulders and upper back while also challenging the triceps. How to Do It: Stand with feet hip-width apart, holding dumbbells palms-down in front of your body. While keeping the shoulder blades back and Prime Boosts chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position. Why It Works: It challenges your overall core stability by combining two effective moves in one.
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