how do I gain muscle without hitting the gym?

I have social anxiety so the gym isn't an option for me. Is there an efficient way to gain muscle without using equipment? I do have 2 10kg dumbbells at home, but nothing else.

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  1. 3 weeks ago
    Anonymous

    No one at the gym will talk to you just wear headphones and ignore everybody

    • 3 weeks ago
      Anonymous

      Gyms are the best for social anxiety.
      It's literally a fricking box where everyone has headphones and is focusing on themselves.

      I don't care. It's a mental issue I have that can't be overcomed with simple logic. I'm working on it but it will take me a lot of time to be comfortobale in public settings like that, so I know that if I mix it with something that it's already going to be difficult for me like exercise then it becomes impossible and I end up never doing it. I just want to get in shape in a setting that won't make things harder for me.

      • 3 weeks ago
        Anonymous

        stop being a homosexual and force yourself to go to the gym, what's gonna happen, you're gonna walk in the door and have a heart attack and die? just walk in
        >b-but I don't want to
        Good.

        • 3 weeks ago
          Anonymous

          >just do it bro
          I'm a below average dude and I need to make things easier for myself to accomplish them. Is that pathetic? Probably, but I don't care. I rather be a pathetic realist who actually gets stuff done than a dumb idealist who pretends that he has no shortcomings and that he can "just do it" with willpower alone. I've been on that second camp for far too long and the results haven't been good enough for what I want.

          • 3 weeks ago
            Anonymous

            Start working with your body.

          • 3 weeks ago
            Anonymous

            ropemax is your only option if you're this moronic

          • 3 weeks ago
            Anonymous

            You are choosing to limit yourself and to be pathetic by thinking of yourself that way.

          • 3 weeks ago
            Anonymous

            >Probably, but I don't care.
            good, keep that attitude and go to the gym.

      • 3 weeks ago
        Anonymous

        https://i.imgur.com/pQvxsku.png

        >just do it bro
        I'm a below average dude and I need to make things easier for myself to accomplish them. Is that pathetic? Probably, but I don't care. I rather be a pathetic realist who actually gets stuff done than a dumb idealist who pretends that he has no shortcomings and that he can "just do it" with willpower alone. I've been on that second camp for far too long and the results haven't been good enough for what I want.

        You've gotta push yourself to get results when you're trying to build muscle you've got to push yourself to overcome social anxiety why not choose something you can control like going to the gym (you choose when you go in you choose if you talk to anyone) and exposure therapy yourself if you want to make it you have push pash this stuff sometimes and tbqhwy you're not gonna get results with one pair of dumbbells

        Or you can be a ngmi doomer homosexual and never try at anything and when you're old you can sit there full of regret because you never tried because it's too hard

      • 3 weeks ago
        Anonymous

        Buy some weights and work out in your basement

      • 3 weeks ago
        Anonymous

        Get a pull-up bar and a dip station OR gymnastic rings, if you can mount them in a ceiling.
        Hop on the recommended routine from r/bodyweightfitness.
        Take a look at your diet.
        Start rooning outside.

        You have to put yourself out of your comfort zone if you want to get over it quickly.
        Jim is one of the best places to do it, since everyone minds their own bussiness and generally don't care to looks at anyone else(unless they are PT and want to scam you for money).

      • 3 weeks ago
        Anonymous

        Men use to die in wars and here you are, afraid of going to the gym. homosexual

  2. 3 weeks ago
    Anonymous

    Get heavier dumbbells and take hair safe roids

  3. 3 weeks ago
    Anonymous

    Gyms are the best for social anxiety.
    It's literally a fricking box where everyone has headphones and is focusing on themselves.

  4. 3 weeks ago
    Anonymous

    America feels like gta nowadays lol
    I watch new youtube prank videos and thr victims of pranks are now way more angier post covid than before covid

  5. 3 weeks ago
    Anonymous

    Social anxiety shouldn't stop you from going to the gym, but a home gym is always great.

    Get an adjustable bench + a pair of adjustable dumbbells. There's a lot you can do with just that. Just make sure your dumbbells can go heavy enough. That's good enough to start, but if you enjoy it and want to do more, then get a cage+barbell and enough plates.

    If you think that's expensive, remember that people happily spend thousands of dollars on graphics cards

  6. 3 weeks ago
    Anonymous

    >social anxiety
    Not real. Stop being a little b***h and go outside. Nobody cares about a short ugly DYEL sóyboy like you

    • 3 weeks ago
      Anonymous

      >I don't have X, therefore X is not real.
      Until it is. Stay safe.

      • 3 weeks ago
        Anonymous

        See

        >social anxiety
        Not real. Stop being a little b***h and go outside. Nobody cares about a short ugly DYEL sóyboy like you

        • 3 weeks ago
          Anonymous

          Like I said: stay safe and strong, away from the problems you never had.

    • 3 weeks ago
      Anonymous

      [...]

      >fear is not real
      >just be brave
      >depression is not real
      >just be happy

  7. 3 weeks ago
    Anonymous

    So what's the self-diagnosis that keeps you from buying more equipment?

  8. 3 weeks ago
    Anonymous

    Don't ever do my man Kashimo like that homosexual

    • 3 weeks ago
      Anonymous

      >gayshimo

  9. 3 weeks ago
    Anonymous

    Order pull up bar and get crazy about push up variations

  10. 3 weeks ago
    Anonymous

    calisthenics or buy a pull up bar.

  11. 3 weeks ago
    Anonymous

    Calisthenics is good enough for the upper body if you know what you're doing. You just need a pull-up bar (you can get one that hangs on your doorframe for like twenty bucks of amazon) and dip bars. Once you feel the need to add weight, just buy a weight vest or do harder variations
    For the lower body it will be harder since your legs can tolerate a whole lot more but until you get to the point that you can do pistol squats with one of the dumbbells in your hands, you'll be fine

  12. 3 weeks ago
    Anonymous

    How can I get fit, when my hands are fricked up? I have pretty bad wrist tendonitis that prevent me from lifting weights or do anything heavy with my hands in fear of fricking things even more.

    Most exercises require hands so I can do nothing but run or bike at this point

    • 3 weeks ago
      Anonymous

      straps.

  13. 3 weeks ago
    Anonymous

    I bought some adjustable weight dumbbells and a bench to start off and just trained at home due to social anxiety.
    Eventually i really started liking lifting so i started going to the gym.
    No one gives af what you do at the gym but just start lifting homosexual.

  14. 3 weeks ago
    Anonymous

    >i have social anxiety
    >lift weights to live a long life of loneliness
    >lift weights
    Just buy an x3 and never go to the gym again.

    gay.

  15. 3 weeks ago
    Anonymous

    SO can you guys judge my physique? its on my insta manumichael15 https://www.instagram.com/manumichael15/?hl=en

    And OP just do calisthenics is pretty effective if you're consistent.

  16. 3 weeks ago
    Anonymous

    You can opt for calisthenics. Whit enough persistence and patience you can get some pretty impressive results from even the most basic exercises
    Worked fine for this little brazillian fella:

    ?si=3g1J8metEPN2AHBw

  17. 3 weeks ago
    Anonymous

    >not posting Hakari with his real gf (male)

  18. 3 weeks ago
    Anonymous

    Buy a bench, pl8s, a bar, squat rack and something for cardio. Home gym master race.

  19. 3 weeks ago
    Anonymous

    jesus christ dude stop being so self-pitying

  20. 3 weeks ago
    Anonymous

    [...]

    May your children and loved ones be spared by these homosexualries too.

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