So one day, you saw this awesome looking guy in the mall looking like you have imagined yourself.


And you make a decision…


…That’s it. You’ve had enough. It’s time to go for a big change. You scrap the idea of going to McDonalds and commit to getting shredded.


Now, being shredded is tough,especially when you have too much body fat. You can’t get too skinny either, that will look worse. Well, guess what? Today we’re going to shed some light on how you can gain mass easily, while staying at home.


Sounds Cool right?


Oh yes,we’ll also discuss the equipment you’ll need for maximum results.


Without further ado, let’s dive in.

How to Gain Mass at Home

Gaining mass at home is not as easy as it looks. But, it’s not that hard either, if you follow the right steps, you can gain muscle mass even when you’re staying at home and not hitting the gym.

Below are some tips that might come handy:



Never Skip Breakfast

When you sleep at night, you are literally fasting,so as soon as you get up, you’ll need to boost your energy. That’s where breakfast comes to play, ff you have your breakfast, you’ll stay full until you have your next meal.  

You need to fuel muscle recovery and create an anabolic state in the body and to do this break-fast is KEY!

People who start their day with a healthy breakfast, tend to eat healthier throughout the day. Speaking of which, you can’t just pick something at random out of the fridge. Foods like omelets, cottage cheese and a glass of protein smoothie can create that muscle building state you are looking for.



It’s Been 3 Hours? Time To Eat

It’s not just about eating the right thing but also eating it at the right time that helps you gain the mass you want. If you have problems keeping records of your time, then get an app and set reminders on your phone, eating regularly which means every 2.5 to 3.5 hours maximum is critical if you want to gain mass.

The bodybuilding magazines place a lot of emphasis on pre andpost workout meals but remember how you eat ALL DAY is a pre-workout and post-workout meal.

Saying that making sure you had a main meal not longer than 2 hours before working out and having a post-workout snack before you stop sweating after your workout is crucial.

We suggest you say goodbye to heavy meals and have lighter meals instead. This is because if you have lighter meals, it will decrease how full you feel and enable you to eat more regularly.

Now here’s something we want you to keep in mind though. If you don’t eat for a long period, that’s when the problem begins. This will lead to an anabolic state or muscle burning state, you don’t want that right, it will also cause you to potentially eat un-healthier food and too much food when you do get to eat.  




Working Out Is The Key 🙂

You’ll want to focus on compound movements to gain mass and all the main ones can be done with the minimum of equipment at home, you’ll have to spend some money but isn’t 15” biceps and all the pretty girls looking at you worth it?

Here’s the list of the essential exercises you’ll want to nail every time:

  • Squats
  • Deadlifts
  • Prss-ups
  • Pull-ups
  • Bench Press
  • Bent Over-rows

Don’t forget push-ups though. This is probably the most efficient and affordable way to build the muscles, especially in your upper body. If you do push-ups, all the parts of your upper body will get trained. We’re talking about, shoulders, chests, arms, back, you name it. To get shredded pretty fast, you can try some pull-ups as well.  


Drink Plenty of Water

As you keep up with strength training, your body will lose water through sweating. This can be a threat to building your muscle mass. That’s why you’ll have to avoid dehydration by drinking lots of water. 



Eat Healthy Foods

For fast and effective results, try having unrefined and unprocessed food all the time. Fresh meat, fish, vegetables, eggs, rice, oats, pulses can be pretty friendly to your body. Avoid processed foods as much as you can as they contain sugars, chemicals and trans-fats.



Get the Right Equipment

A perfect body comes at a price. You’ll need to work out more and to make your every move goes right, you’ll need the right equipment. We’re giving you a list of some equipment, which you can get your hands on pretty easily and use it in your home.

  • Push-up bar
  • Pull-up bar
  • Bench press
  • Squat rack
  • Olympic Bar
  • Olympic weight pates

Final Words

That was everything on how to gain mass at home. Now, all you need to do is get to it.

That way, you’ll be on the path to achieving the body everyone dreams about even if you work out at home.




This is not intended to provide medical advice or to take the place of any advice or treatment from your personal medical doctor. Readers and participants are advised to consult with their own doctor regarding any health concerns or conditions or the treatment of such conditions.