How to gain muscle mass training at home? 5 foolproof tips
Training at home is not the same as training weight training . The gym has a structure of devices and loads that allows quality movements and intensities, allowing your training to generate the desired results.
The fact is that at home we do not have the necessary loads for good training. You can even get your gallon of water, backpack and bucket, but you will hardly get the same results because they are completely different environments.
The solution is to use some elements of bodybuilding , but using other methods to intensify your training and compensate for the devices and loads you don't have at home. It is not enough to copy the weight training you did. You will have to work differently to generate a stimulus that creates hypertrophy.
Also Read: Which Supplements do I Need for Muscle Building
Here are some strategies that can help with your training at home :
1st tip : You must adapt the overload. What I have done with my students is to use a backpack with books or bags of beans, rice or whatever, to make this backpack heavy.
2nd tip: Note that using adapted loads and performing the same training as weight training is no use. Therefore, you should increase the number of repetitions of your exercise. That's right. This strategy is for you to achieve the same stress under tension, leaving your muscles under tension for longer. The important thing is that you get close to the muscle failure that will bring the necessary fatigue to the musculature.
3rd tip : Performing the exercises slowly is another factor that you will need attention. The speed of the exercises interferes with the intensity. Faster exercises are easier, while longer cadence exercises increase muscle acidosis, generating hypertrophy results as good as putting too much load.
4th tip : Decreasing the interval between sets is the fourth strategy you can use. In home training the idea is to maintain the fatigue that you brought in from the previous exercise, keeping the acidosis, metabolic and stress generated.
5th tip: The last strategy is to use advanced training methods such as isometry, vascular occlusion, peak contraction, adapted drop-set and thus being able to increase the intensity of your training even with a low load
The fact is that at home we do not have the necessary loads for good training. You can even get your gallon of water, backpack and bucket, but you will hardly get the same results because they are completely different environments.
The solution is to use some elements of bodybuilding , but using other methods to intensify your training and compensate for the devices and loads you don't have at home. It is not enough to copy the weight training you did. You will have to work differently to generate a stimulus that creates hypertrophy.
Also Read: Which Supplements do I Need for Muscle Building
Here are some strategies that can help with your training at home :
1st tip : You must adapt the overload. What I have done with my students is to use a backpack with books or bags of beans, rice or whatever, to make this backpack heavy.
2nd tip: Note that using adapted loads and performing the same training as weight training is no use. Therefore, you should increase the number of repetitions of your exercise. That's right. This strategy is for you to achieve the same stress under tension, leaving your muscles under tension for longer. The important thing is that you get close to the muscle failure that will bring the necessary fatigue to the musculature.
3rd tip : Performing the exercises slowly is another factor that you will need attention. The speed of the exercises interferes with the intensity. Faster exercises are easier, while longer cadence exercises increase muscle acidosis, generating hypertrophy results as good as putting too much load.
4th tip : Decreasing the interval between sets is the fourth strategy you can use. In home training the idea is to maintain the fatigue that you brought in from the previous exercise, keeping the acidosis, metabolic and stress generated.
5th tip: The last strategy is to use advanced training methods such as isometry, vascular occlusion, peak contraction, adapted drop-set and thus being able to increase the intensity of your training even with a low load