Without any equipment/stuff you find in every household you can do:
Chest/Triceps:
- Dibs. They are the best thing you can do at home. Proven dozens of times by autistic gymcels. Google how to do them at home. Use a chair or something to lift up your legs and rest your feet on.
- Pushups. You can do them in various versions. Wide arms if for chest, narrow arms is for triceps. You also train your shoulder a bit with it. You can google for the various versions of pushups, what muscle they train and how to do them right. For behinnders its important to know how much you can repeat without failing. 3 x 15 would be a good start. If you can only do 5 do 3 x 5 or 5 x 5
Abs:
- Faggy imo, especially the classical situps suck. You can try leg raises, crunches and criss-cross (or however its called)
Legs:
- Just do squats. Google how to do them to not hurt your knees.
- Calve raises with a book under your feet. Additionally put something with weight in your hands too. Dont underestimate the power of juicy calves.
Biceps/back:
That is hard at home without anything. Get dumbbells or a pullup bar, that is enough to do several exercises you look up.
You can try some of these if you're not too autistic for it: (overall very good channel for no equip workouts)
View: https://www.youtube.com/watch?v=mjnseqLiVXM&ab_channel=ATHLEAN-X%E2%84%A2
Feel free to ask me further stuff. Always remember to eat a meal with lots of protein after gymcelling so your muscles can use it to repair and grow. Also get 7-8 hours of sleep that night. Muscles only grow during rest phase.
You can do all of this at one day as a beginner. If you have muscle aches, wait until they are gone (can take 1-3 days). It is not worth to overwork your muscle if you want to gain strength or mass. To start is hard, but every single person I know that started with lifting starts to love it after a few weeks and they can't wait for the next gym session.
Also just look up basic body building guides. Much of this sounds complex, but most websites just want to tell you hocus pocus which isnt relevant for beginners and you will get into this naturally over time. 4 simple things:
1) Train hard, an overworked muscle feels exhausted, but is not in (sharp) pain. You will get a feeling for it.
2) Get enough calories (more than 2000 a day, for starters) and protein (1g/kg bodyweight. Some say 2 or 2,5 but thats hella lot and imo not needed, especially for beginners)
3) Best is to get a lot of proteins 30-60 minutes after training. Thats called anabolic window where your body demands proteins. This is important because if your body has nothing to work with it will use already existing mass and you will loose weight/muscle.
4) Really get your sleep. 6 hours at least
BONUS: Look into neckmaxxing. No joke, the neck muscle is small so it grows and regenerates way faster than the others.
You can make siginificant results in 4-8 weeks by training 3 times a week for 5-10 minutes. All you need is a full water bottle or a 2kg/5lbs dumbbell.
Have fun and post results
