Eric Richard Allen Provides His Master Plan To Gain Muscles At Home

Wondering where to find a perfect workout plan that you can follow at home to get the same results as you can from the gym. Here! A renowned health expert, Eric Richard Allen has unveiled a kickass workout regimen to achieve well-defined muscles with a smaller arsenal of equipment. We will acquaint you with moves that require less space and be done indoors. Without further ado, let’s jump in to find out the best tips and tricks you can do at home to get the gym-like results.

Eric Richard Allen - Gain Muscles At Home
Eric Richard Allen.

At home exercise with the potential to build as much muscles as gym

Any mediocre reinforces the same idea and declares physical health as the first requisite of happiness. There are some ways to  gain muscles and resistance without professional equipment and assistance. Here are some of the best exercises that will tone your muscles, improve body flexibility and strength.

Do Push-ups to strengthen shoulder and triceps

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Push-ups are easy to do and the best exercise you can do at home. However, it is crucial to understand that your form is good to perform such activities at home. Make sure you are doing push-ups rightly in order to avoid any injury. Make the spine straight and in-line with the bottom. Your palms should be more comprehensive than your shoulders. Also, mix incline and decline push-ups for better results.

Bear Dog

Bear dog exercise can be performed at home to protect the spine. It forces lumber and core to create anti-rotational stability. This physical training has tremendous benefits as it tends to jack the heart rate up.

Begin the exercise by raising the left arm and right leg, making sure your hips and shoulders are parallel to the ground. Lengthen the back of the neck and tuck chin into the chest, so you gaze down at the ground. Keep this position maintained for a few seconds and lower back again to the starting point.


To perform good dips, you need a sturdy bench, chair and table. Now, grab the bench and place it in such a way that your hands are behind the bench and butt on-air and knees are bending at 90 angles. Now, put feet firmly on the floor and lower butt to the floor until arms begin to turn at approximately 90 angles.

Walking or Running

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Walking on the road has enormous benefits, and one should do it at least 30 minutes a day to improve overall health. World professional athletes and some of the best Miami trainers say that walking or running can be extremely beneficial if you utilize 80% of energy on the cardio. After some time, you will start seeing the transformation.


Squats are one of the best exercises you can do at home. If you get better, you can bring the variation by making it more intense. Stand with your feet shoulder-width apart and now put all arms out behind your head.

Start exercising by slightly pushing hips and butt back bending towards the knees. Look straight and keep the chest up by making sure the back is flat. The back needs to be in this position throughout the exercise. Squat as low as you can and then start returning to the leading position. Weight should be maintained in your heels. It will initially be challenging, but you will love doing it at home once you get use of it.


Planks are excellent when it comes to strengthening the core and performing full-body exercise. Doing planks at home is as easy as pie; all you need is to get in push up positions. But don’t place your palms instead rest the forearms.

Once you are all set, now tighten the butt muscles and straighten the spine. Hold this position for at least one minute and now rest and repeat it as many times as you can. It  is recommended by one of the best personal training in Miami, who has acquired the right expertise and can transform you from skinny to muscular.


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Crunches are some of the best ab exercises out there. People come to Era Fit to get six-pack abs because they feel it creates visible distinction and having six packs can make them look more manly. To get started, lay on your back with feet planted on ground and knees bent. Make sure; your hands are supporting your neck.

Lift shoulders 6-8″ off the ground and keep it on hold for at least one or two seconds. Then low down back and bounce back immediately. Make the movements deliberate and keep your eye on the sky. Stay determined and perform it daily to see the best results.

Use dumbbells to perform basic curls

The rest of the exercises do not need the assistance of anyone. However, this exercise needs a heavy object ranging from a gallon of milk to bulky books or dumbbells. Most of the upper body part requires some weight or resistance to build strength.

Once you have grabbed the weights, you can comfortably hold to perform it. Now start performing, bicep curls, triceps workout, and shoulder raise.

What is the role of a balanced diet in improving muscle mass?

A balanced diet plays a fundamental role when it comes to achieving a perfect body at home. The ideal daily calories should come from whole grains, fruits, vegetables, lean proteins, nuts, and legumes to get the right nutrients. Be sure that the source of calories is critical. There are often foods with little nutrients and mainly consist of calories are termed as ‘Empty calorie’.

The perfect diet plans

A perfect diet plan encompasses carbohydrates, proteins, healthy fats, minerals, vitamins, and antioxidants. It would be best to refrain from certain foods—for instance, highly processed food, red and processed meat, trans fats, and alcohols. Apart from focusing on the healthy diet plan, it would be best to balance it to have all nutrients in-check. If you question your diet or want to lose weight, get an appointment from a nutritionist or a professional and set the diet chart accordingly.


You do not need fancy equipment or a gym membership to build muscles. Working out at home to gain well-defined muscles is straightforward—all it takes some exercises coupled with the best diet plan. The exercises like squat, push-ups, crunches, triceps dips can be performed at home without requiring any professional assistance and equipment.