Want to build muscle without stepping foot inside a gym? Then you’ll definitely want to check out the #mbf Muscle Burns Fat and #mbf Muscle Burns Fat Advanced programs.
Created by Super Trainer Megan Davies, NSCA-CPT, these three-week, full-body workouts are designed to help you gain muscle and lose fat.
We talked to Megan about the best home workouts to build muscle. If you’re looking for a fun and effective way to sculpt a lean, toned, strong body at home, here’s what she wants you to know.
What was the Inspiration Behind #mbf?
My background is strength training, and I competed in NPC Figure and Fitness competitions for 13 years.
I use so many different training concepts — like high-volume training, traditional strength training, power, and speed training — in my workouts, and I wanted to combine them into one program.
#mbf integrates it all seamlessly and gets people great results.
How Does #mbf Help Build Muscle at Home?
#mbf was designed to help you build muscle and burn fat so you can achieve a defined and tone physique.
I prioritized weightlifting with asymmetrical and circuit training to show that you can get results without having to do countless hours of cardio.
Bodyweight training and weight training with equipment both train your muscles against resistance, which improves strength, can increase your metabolism, and supports fat loss.
We include both in #mbf for functional strength and a lean, strong look. Not only do weights help you make a physical transformation, but I truly believe strength builds confidence.
You will walk away with a mental transformation.
Can You Build Muscle Without Weights?
For sure! Some of my favorite moves are push-ups and pull-ups — these are great measures of relative strength, or how strong you are compared to your body weight.
Controlling your own body weight with proper form and full range of motion is not something many people can do, and it translates well to strength and power when you do pick up the weights.
Think of gymnasts — they’re small but super powerful and strong, and they mainly train using just their body weight.
I really enjoy foundational exercises such as pushups and squats, because they are an integral part of building functional strength.
Sometimes new exercise variations are fun and challenge you in new ways, but truly perfecting the basic exercises will allow you to build muscle.
What are the Key Nutrients for Building Muscle?
You certainly need to prioritize protein. It not only provides the building blocks for your body, but it also helps with satiety.
You also need a healthy amount of carbohydrates post-workout to replenish some of the glycogen your body utilizes for fuel during the workout.
What are Some Common Mistakes People Make When Trying to Build Muscle?
People tend to want to skip a lot of steps — they try to go from 0 to 100 and don’t set up good foundational movements for themselves.
Prioritize good form and range of motion, increase your weights incrementally over time, and don’t be afraid of failure when it comes to lifting.
When your form starts to break down, the lift is over and you should safely discontinue.
Personally, I get excited when I find that upper limit, and it helps set my goals moving forward.
What are Your Key Tips for Doing At-Home Workouts to Build Muscle?
- Don’t be afraid to challenge yourself with how much weight you use. That steady challenge and progression are important to your results. Just be sure to always prioritize proper form.
- You need to fuel your body and muscles appropriately to gain muscle and lose fat. The saying “You can’t out-train a bad diet” is definitely true — it will catch up to you on your waistline or other health markers. Get in the kitchen and start making healthier choices.
- Rest is just as important as your workouts. When you’re working out, you’re putting your body under stress and breaking down muscle tissue. When you rest, your body has the time to build up stronger. If you’re serious about training, get serious about your recovery.