BUILD MUSCLES AT HOME WITH THESE TIPS
Build muscles at home if it’s only the place where you can train.
In this article, we will talk about how to build muscles at home. You will learn why this is a good option for most people, but also a few downsides it has. It is a popular topic, and you already know a thing or two about it. Still, it is always good to refresh your memory and learn new things as well, that’s why we advise you to read this whole article.
Advantages Of Working Out At Home
Taking care of your body without crossing your doorstep has some obvious advantages:
- No commuting – to exercise at home, you don’t need to waste time getting to the gym. So no rain, snow, or rush hour excuses.
- No memberships – working out at home saves you money too, as you don’t have to spend it on gym memberships. Also, a basic set of home equipment is cheap, and weights are long-lasting, making them super cost-efficient.
- Flexibility – most gyms have working hours, which forces you to get there on time, which is hard if you have an ever-changing working schedule. No such problems when working out at home, as you can do it anytime it suits you, or even split your workouts into shorter bursts, multiple times per day.
- All about you – play your own music, as loud as you want. You can also scream, grunt, and drop weights as much as you want, it’s your house. And no waiting for someone else to finish the set before you can do yours.
Disadvantages Of Exercising At Home
But, working out at home is not perfect, here’s why:
- Initial costs – yes, exercising at home saves you money, but only in the long run. Working out with just your bodyweight will only get you so far; for a proper workout, you need to buy equipment, at least the most basic stuff, like a pull-up bar and a set of dumbbells. The good news is that you can buy equipment gradually when you save up money.
- Motivation factor – if you forced yourself to go to the gym, you will definitely do a workout when you get there. First, there’s nothing else you can do there. Second, you have so many people around you giving their best, and if you don’t do the same, you will feel awkward.
- It’s a different story when you workout at home. The fact that you can do your workout at any time makes you likely to postpone and procrastinate on it indefinitely. And home is full of temptations. Your PC, TV, bed, and even fridge will lure you off the schedule, and it’s so easy to slip.
- Lacking intensity – unless you have a full gym (which costs a lot to make) you will “outgrow” working out at home, at least at some point. Because you will most likely have limited equipment, you won’t be able to add weights to your exercises. To make them still work, increase volume—more pushups, burpees, pull-ups, rope skips, longer stair climbing.
When you go past the beginner and intermediate phase, your home workouts will last much longer than. That will negate one of the biggest benefits of home workouts, and that is time-saving.
But, there are techniques you can use to make them more challenging, and we will discuss that in the next section.
The best techniques to build muscles at home which you can implement today.
To make sure your home workouts have the intensity, incorporate forms of circuit training. This type of training is based around switching from one exercise to another, with little or no rest in between. That will keep your heart rate pumping, and the exercises much harder to perform, stimulating new growth. Here are some ideas:
- Supersets – a superset is a combination of two exercises you do one after the other, usually hitting opposing muscle groups. You can do biceps curls followed by overhead triceps extensions, that would be a great arm superset.
- Giant sets – do one set of each exercise one after the other, with no breaks in between. You rest only after completing all of them, and then you repeat the whole cycle for the prescribed number of giant sets. So pull-ups to pushups to jumping jacks to burpees to rope skipping to biceps curls to triceps extensions, and then you rest. Yes, we know its tiring just to read the description, but that’s the whole point.
- HIIT -High-Intensity Interval Training is usually reserved for cardio, such as riding a stationary bike. However, it’s an ideal form of working out at home. HIIT revolves around periods of short, but intense activities, followed by a period of lower intensity. The cycles continue, one after the other, with no rest until the whole HIIT set is done.
Here’s an example: 30 seconds of situps followed by 30 seconds of kettlebell swing or squat and overhead press with dumbbells. Do that for four minutes, and repeat two more times. It’s a short workout, but much harder than it seems.
What are the best exercises to build muscles at home and why you should do
You knew the list had to start with pushups. This old-school exercise will work your chest and triceps, but also delts, and even your core.
Try different variations to make things interesting. Judo, diamond, Spiderman, T-pushups are only some of the variations you can use. Also, try elevating your feet, it will make your workouts much harder.
Pull-ups and chin-ups are one of the best exercises for growing your back muscles, especially lats. Although it is home-friendly, pull-ups are an essential bodybuilding movement and 100% hardcore.
If you can’t do a single pushup, use a chair to get yourself over the bar, and try negative pushups where you only do the lowering part, until you get stronger.
And if you are on the other side of the spectrum, and you can perform 10+ good form pull-ups, it’s time to add weight. Just put some books into a backpack and you are good.
Again, another staple exercise, this time for building lower body strength and size. Squats will hit your quads and glutes, but also other leg muscles, depending on the variation.
Because leg muscles are the biggest and strongest in our body, doing squats is difficult, and it burns a lot of calories. If you do variations like jump squats combined with burpees, you will get both strength and cardio workout in a single package.
Situps and Planks
The core is one area of your body you can effectively train forever, without introducing weight. There are so many variations of situps, crunches, and planks to keep things interesting.
Just remember, you need to train all sections of your abs—upper, lower, and obliques. Situps will work the upper abs, but you need to include some (hanging) leg raises, and leg lowering drills for the lower portion. As for the obliques, you can perform side crunches and planks, and rotational and stabilization exercises.
Various Dumbbells / Resistance Bands / TRX Exercises
You will hardly find a more versatile piece of equipment than a pair of dumbbells. With them, you can do anything, from basic biceps curls and overhead presses, to the front, lateral and rear lateral raises.
With a heavier pair, you can also do rows, deadlifts, squats, lunges, even lying chest presses. But, you can do a lot even if you have a pair of ultra-light weights if you use circuit techniques we listed above.
Resistance bands are also a terrific option because they stimulate your muscles both in the concentric, and the eccentric (lowering) phase, as well “at the top” and “bottom” of the movement, something free weights never do. Also, resistance bands are lightweight and easy to pack, making them a perfect travel companion.
TRX allows you to supercharge your bodyweight exercises. With them, you can do movements like inverted rows, which are hard to pull off at home. TRX pushups, chest presses, glute bridges, squats, even curls are only a fraction of exercises you can perform with TRX, and work every muscle in your body.
For doing home cardio, the best approach is HIIT. As for the equipment, all you need is a jump rope and some stairs.
Exercises like burpees, jumping jacks will get your heart pumping really fast. So will stairclimbing.
But skipping rope is probably the best of all. It is low impact, interesting, promotes balance and coordination, and you can do it almost anywhere. Also, you can get a (jumping) rope for next to nothing, contrary to most other pieces of cardio machines that cost hundreds of dollars.
We hope that you have got a
The best thing about working out at home is that you can do it instantaneously. Just get on the floor, and do some pushups, you will immediately feel great, knowing you did something good for your health.
And there is no reason to put home workouts against gyms as many people do. No need to take sides, use both training methods.
Use home training when you don’t have time for the gym, or when the weather is poor. You can also use it to switch things up, de-loading from barbells and machines, making things interesting and giving your body the needed time to recover.
So no excuses, get down on the floor, do some pushups, situps, and grab that dusty pair of dumbbells, and do something useful with your body, now!