How to Make a Good Body (Home Remedies) 2023

Know about how to Make a Good Body, Everyone is fond of building a good body because having a good physique makes their personality look even better. Especially today’s young boys want to make a good body as soon as possible.

Some want to make a good body in 30 days, some want to make a good physique at home without going to the gym.

Whatever your goal may be, this is a complete body building guide where you will get all the information related to body building.

In this post, we will tell you how to start building your body and the right way to build your body, what you should eat, which protein you should take, how many days you should do workouts, etc. So only you must read this post completely.

But to make a good body, a lot of hard work has to be done and it also takes time. In today’s post, we will tell you which exercise you should do to make a great body.

Because it is most important that you get full benefit of the exercise you do and it makes your muscles grow. Whenever we go to the gym, many boys ask us what is the best exercise to make a good body and what should we do.

If you also want to know which exercise you should do to make a perfect body, then definitely read this post completely, you will get complete information.

First of all, let us see what things you should take care of to make a good body and then after that we will talk further on other topics.

How to make body

Regular exercise

It is most important that if you want to make a good body, then for this it is very important to do regular exercise. Without regular exercise, you will not be able to build the body you want.

There are many boys who are very enthusiastic in the beginning and go to the gym regularly for a few weeks and do workouts, but this enthusiasm starts to wane after some time.

If you are very serious and you have made up your 100% mind that no matter what happens, I have to make a good body, then you have to stay focused on your goal and you have to do regular gym.

Right diet

The more important it is to exercise, the more important is what you eat after coming home from the gym. It is very important for you to take the right diet and especially when you want to make muscles, then you have to pay full attention to your diet plan.

To make good health, you have to take nutritious food, but when we talk about gaining muscles, then you have to eat high protein food along with good diet.

Because protein works to make muscles in our body and for this you should eat protein rich diet every day. Friends, it is very important that you should never ignore this point.

Many boys think that if we only go to the gym every day and exercise, then our body will be made. It is absolutely true that you should go to the regular gym.

But your body will not be made only by doing gym, for this you should also eat protein rich food. We will further share the information about protein diet with you.

Muscle recovery

When you do gym, there is a lot of pressure on your muscles at that time due to which the muscles break. Broken muscles take time to join so that their size increases and they become even stronger.

You should give time for full recovery to that body part before re-training each and every body part of yours. This will increase the size of your muscles and at the same time you will feel completely fresh in the next workout routine.

Many boys completely ignore this thing due to which they become victims of over training. When you become a victim of over training, then the size of your muscles stops increasing.

You don’t have to let this happen at all and give your body plenty of rest. Many people think that if we want to make big biceps then we should exercise them daily.

No friends, this is absolutely wrong, by training the same body part everyday, you will not get much benefit, but your increase in size of that body part will stop completely, then after that you will get upset.

You should not train any body part more than 2 times in a week and they are also called big fitness trainers.

The right technique

Exercising is one thing but doing that exercise properly is very important. Many boys always say that I have been doing gym regularly for the last 3 months or 6 months but my body is not getting formed, what should I do.

If this happens then there are many chances that those people are not exercising with the right technique. We are saying this because we have seen with our own eyes what boys do in the gym.

Those people start doing any exercise according to their mind and they have nothing to do with what is the correct technique of that exercise.

Friends, this is a big mistake and it is only wasting your time in the gym. If you do not have any experience before doing gym, then you can ask your gym trainer how to do any exercise.

The gym trainer will give you complete advice and will also teach you the right way. If you live in a village or there is no trainer in your gym, then you must ask those boys who are more experienced than you.

Fitness Goal

Friends, first of all you have to ask yourself the answer to this question why you have to build a body. Do you want to become a professional bodybuilder or do you just want to make your health for fitness.

Friends, this is very important because there are many people who want to become professional bodybuilders so that they can make their career and take care of their home. And there are many people who have to make body only to make their physique good.

There is a lot of difference between professional bodybuilding and normal bodybuilding, so first of all you have to decide this and then you can do further planning.

But whatever methods and tips we will share in this post will be very helpful for the people of both the categories, so friends must read this post very carefully.

Professional gym

Friends, if you want to make a good body, then you have to go to a good gym and do regular workouts on it. You should not go to any array non-gym because there is no one to train you and the trainer will not have good knowledge of bodybuilding, fitness and diet.

Friends, it is very important to make a fit and muscular body, so first of all, go to a good gym and take admission, it will benefit you a lot.

Because there are many exercise machines in a good gym and the atmosphere is also good and professional.

It is very important to have a good gym trainer

Do keep this thing in mind that whatever gym you join, it is very important to have a good gym trainer. Because if the gym trainer is good then he will guide you in the right way and if you make any mistake while doing any exercise then he will tell you the right way.

Before joining any gym, make sure to find out who is the trainer of the gym and if you get a chance, talk to him, you will get an idea whether that gym trainer is right or not. If there is no trainer in the gym then don’t take admission in that gym at all and join another gym.

Exercise with the right weights

Friends, many people must have told you that if you want to make a good muscular body quickly, then you should workout with maximum weight in the gym. Is there any truth in this matter?

We will say no, it does not matter at all to make a good body, what is most important is that whatever weight you are doing workout with, it should be done with the right technique. We mean to say that every rep should be done well and in the right way only then you will benefit.

But many people ignore this thing and try to exercise with maximum weight and they do their reps by shaking. Friends, this is not the right way to exercise and you should never do this.

You should always workout with the same weight that you can lift properly and if you do the exercise technique properly, only then you will get the benefit of doing that exercise.

Exercising with the wrong technique can cause injury and you can also get injured, so you should not do this at all.

Compound exercise

Friends, to make a muscular and strong body, you should do compound exercises and it makes your body strong and powerful. Friends, compound exercise is that which targets the big muscles of your body.

Friends, compound exercise targets your big muscles as well as your small muscles, so these are very best tips for you.

Compound exercises include bench press, squats and barbell shoulder press exercises and anyone who wants to make a strong and strong body must do compound exercises in their workout routine, this will benefit you a lot and will also increase your physical strength and power.

Compound exercise is very beneficial for increasing the size of the body. If your body size is very less, then you must do compound exercises of that body part in every single workout routine.

Isolation Exercise

Friends, now you should also do isolation exercises to target your body muscles better. With the help of isolation exercise, you target the muscles of any one part of your body, so that they develop in a very good way.

Isolation exercises include dumbbell curl, dumbbell bench press, dumbbell fly, cable triceps push down, dumbbell concentration curl, etc. Friends, all these exercises hit your target muscles very well so that they develop well and cutting comes out in the body.

Now this question must be coming in your mind that which exercise you should do compound or isolation. Here we will say that you should do both compound and isolation exercises in your every workout routine, we cannot tell you the results you will get from this and you will be absolutely surprised to see your progress.

Protein supplement

Friends, if you feel that you are still not getting enough protein, then you can take the help of a good protein supplement. This becomes even more important for vegetarian people because people who are vegetarian do not eat eggs, chicken, fish or mutton, so they do not get protein.

In such a situation, you can use a good protein supplement because with the help of protein supplement, your body’s protein requirement will be fulfilled and your body will get plenty of protein, which is very important for building a good and muscular body. .

If you do not know which protein supplement would be best for you, then you must read the post given below. You should take protein supplement 3 times a day in the morning, afternoon and evening.

Get bodybuilding information

The way you need to study to pass the exam with good marks, in the same way, if you want to make a good body, then you should acquire bodybuilding knowledge.

You can read bodybuilding books, watch bodybuilding videos on you tube and the best way is to keep visiting our blog regularly because on this blog we post very good and detailed posts related to bodybuilding, health and fitness. Let’s share which is very important to increase your bodybuilding knowledge.

Best Exercise to Build Body

Dumbbell curl

Friends, dumbbell curl is a very good exercise to build your biceps. By doing this exercise, the size of your biceps increases and at the same time your biceps get shape. To make an attractive biceps, you must do dumbbell curl exercise.

You have to do total 3 sets of this exercise and you should do 8 to 10 reps in each set, this is the best. You can do dumbbell curl exercise sitting on the bench or even standing. But if you do this exercise while standing, then it will be very easy for you to control the weight and you will be able to feel the weight well in your biceps muscles.

By doing this exercise with the right technique, the size of your biceps will increase in a few weeks and your biceps will look more muscular and attractive.

Dumbbell triceps extension

Now let’s talk about triceps, in today’s time boys are fond of big triceps more than big biceps because 70 percent of your entire arms cover your triceps muscles and they are bigger than biceps muscles.

An attractive triceps is one in which full cutting comes out, but to get full cutting in triceps, you need to do proper exercise. Dumbbell triceps extension is a great exercise to build bigger triceps.

You should do 3 sets of dumbbell triceps extension and here also you should count 8 to 10 reps as this is the right range.

Bench press

If you want a big and muscular chest, then for this you should do bench press exercise. This is the best exercise to make chest and by regularizing this exercise, the size of your chest increases and cutting and separation also comes in it.

In the beginning, you may not be able to do bench press with heavy weight, but you do not need to take tension and it happens to everyone in the beginning. But as soon as you get the experience of doing gym, you will be able to do bench press with more weight.

If you do bench press with heavy weight, then you should take the help of a supporter because many people are not able to keep the bench press rod on the rack at the end of the set. Due to which there can be injury in their chest, so you should do bench press exercise with a supporter.

You also have to do 3 sets of bench press exercise and in this also you can count 6 to 8 reps.

Barbell shoulder press

This is the perfect exercise to make big shoulders and it increases the size of your shoulder very quickly. You should do barbell press while standing so that you can do this exercise with the right technique and control the weight properly.

You should also do 3 sets of barbell press exercise and keep a count of 6 to 8 reps in each set. This is the only exercise, by doing which your shoulders will become very cool and their size will also increase.

Abs crunches

This is the hobby of every gym going or exercising boy. Everyone is interested in making six pack abs. This is the best exercise to make abs and there is no better exercise than this to make abs.

You should do this exercise lying on the ground and do total 4 to 5 sets and keep the reps count in the range of 15 to 20. To make cutting abs, you should do your abs workout at least 2 times a week.


To build leg muscles, it is very important to do squats. Most of the boys ignore it but you should not do this because it spoils the shape of your whole body. You think for yourself that heavy upper body and weak legs will look good.

You should train your legs at least twice a week and squats are a perfect exercise to build leg muscles. You put 3 sets of squats and do 10 to 12 reps in each set.

Squats is such an exercise by which the strength of your whole body increases. It strengthens the core of your body, strengthens your back muscles, etc. So you should make squats a regular part of your workout routine.


Dips are also a very effective exercise to give a good shape to your chest. People who complain that the line is not visible in their chest, then doing dips proves beneficial.

You can also do dips at home and if you go to the gym and do workouts, you can use dips as a chest workout warm-up set. If you exercise at home then this is the best exercise to make chest.


Pullups are a great exercise for building your back and you should do them regularly. In the beginning, boys have a problem in doing pullups and they are not able to do this exercise by themselves.

If you also have a problem in applying pullups in the beginning, then you can take the help of a helper and he will support you in applying pullups.

This exercise is very important if you want to make a wide and v-shape back. You can also do this exercise as a warm-up exercise and many people do it before starting their workout routine.

Dumbbell Shrugs

Dumbbell shrugs are a very effective exercise to build up your traps muscles. In native language it is called collar but in true sense it is called traps. To increase traps, you should do dumbbell shrugs.

There is no other exercise more perfect than this exercise to develop traps. You can do 3 sets of dumbbell shrugs and in each set you can do as many reps as you can. You should do this exercise while standing.

You should try to do dumbbell shrugs with heavy weights, this will develop the muscles of your traps.

Barbell wrist curl

To strengthen your wrists and forearms, you should do barbell wrist curls. You can do this exercise on the day of your biceps and triceps workout. You can do wrist curl in the last after your biceps and triceps workout is complete.

Because if you do wrist curl in the beginning, your wrist muscles will get tight after which you will not be able to train your biceps and triceps.

You should never ignore your wrist exercises, because many boys are only engaged in building their biceps and triceps and do not train their forearms, due to which their hands do not look good at all.

You can do 3 sets of barbell wrist curl and you can do 10 to 15 reps in each set.

How to make body at home without gym

Now friends, there are many people who do not get time to go to the gym, so in such a situation, they think whether a good body can be made at home.

Friends, you can make a fit body at home and do exercise for fitness. But if you want a physique like a bodybuilder, then for this you will have to do workouts by going to the gym.

Because at home you can do basic exercises like dips, pullups, squats, crunches etc. and obviously you will not have as much weight or equipment at home as you get in a gym.

Yes, but it is true that if you want to make a normal and fit body, then of course you can exercise at home too.

Protein rich diet and diet plan

  • Egg
  • Milk
  • Chicken
  • Cheese
  • Lentils
  • Mutton
  • Party
  •  Almonds
  • Peanut Butter
  • Peanuts
  •  Banana
  • Salad
  • Green vegetables Rajma
  • Potato
  • Sweet Potatoes
  • Rice
  • Bread

Protein Supplement (Optional)

FAQ (Some important questions and answers related to body building)

1. How long does it take to build a good body?
This is also a question that many people ask us everyday that how much time it takes to build a good body.

Friends, if you talk about a fit body, then even if you do regular workouts for only 1 month, your body’s fitness will be very good.

But if you want to make a muscular and good body, then it takes at least 6 months. But after saying this, definitely keep in mind that the diet plan will also have to be followed properly.

2. Is it necessary to take powder or supplement for body building?
Friends, again we will say that what is your target, if you want to make a body like a bodybuilder, then for that yes you will need a good protein supplement.

But if you exercise only for fitness, then it is not at all necessary for you to take powder or protein supplement.

3. Which protein supplement is best for body building?
You can use whey protein supplement to make a muscular body and to increase the size and at this time it is the best protein in the market.

Big bodybuilders around the world use whey protein supplements. If you want to build a lean body, then buy whey protein isolate because it contains almost no carbohydrate and fat, which proves to be very beneficial for building a lean body.

4. How many days and hours should I do gym?
You should do gym for 5 days in a week and every day you should exercise maximum for 1 hour. But it should not be more than 1 hour at all because after that whatever workout you do, you will not get the benefit and you will be a victim of over training.

Many people think that you should hit the gym 7 days a week. No, you do not have to do this at all, to make a good and fit body, working out 5 days a week is enough.

Body building formula:

Many people want to know what is the formula to make a good body. So let us tell you the formula to make a muscular and lean body today.

Formula = High Protein Diet + Regular Workout + Adequate Rest

This is a perfect formula and you always have to keep this in mind and then see how tremendous your health will become.

Read mores post: How to Make the Body Active

Final words

Friends, these were the best exercises for body building and all these exercises are perfect for building a good body. You should include all these exercises in your regular workout routine. This exercise is what the top professional bodybuilders of today’s time do. How did you like this post, you tell us in the comment and you also asked questions.

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