The key to gaining muscle is to follow a specific workout regimen. This is called muscle hypertrophy, and it requires a certain amount of intensity. You can achieve this at home without paying for a gym membership. POPSUGAR spoke to some experts to get their top tips for building muscle at home.
Workout volume
If you are trying to gain muscle at home, you must pay attention to the volume of your workouts. For example, you should aim to perform 10 to 12 sets per muscle group, with increasing volume as your body adapts. If you use a free weight, you can do less than three reps, but you should still do enough to exhaust your muscles.
The more sets you perform, the better your results will be. If you’re training yourself, you may want to try adding up to 20 sets per muscle group a week. If your recovery capacity is high, this is ideal. If you’re not, try a lower volume of two to five sets per muscle group per week. While this will not get you the maximum gains, it will ensure you get steady muscle growth.
Frequency
If you’re struggling to gain weight, the best way to gain muscle at home is by increasing the frequency of your workouts. It’s proven that training more than two times a week produces more muscle hypertrophy than doing the same workout one or two times a week. The key is to get the most benefit for your time and effort.
One way to maximize the benefits of resistance training is to use a resistance band. This is a great way to increase muscle mass because it targets all of the major muscle groups. By using bands, you can focus on increasing the volume and tension of your workouts. Increasing the time under tension is just as important as increasing the intensity of your workouts.
Isolation exercises
Unlike compound exercises, isolation exercises require much less muscle to perform. This means that weightlifters can add more weight without increasing the size of their muscles. There are six main strategies for gaining muscle at home using isolation exercises. These revolve around increasing your weight by smaller increments, increasing the number of reps, and increasing the number of sets. The last two strategies are often overlooked, but they are the most efficient ways to keep getting stronger on isolation exercises.
When doing isolation exercises, increase the weight only when necessary to achieve maximum strength. You may need to increase the number of reps in a set by one pound, or increase the weight by five pounds each week. The top end of your rep range is the best time to increase your weight. In addition to increasing the number of reps, try double progression and adding more sets. This will lead to a more intense workout with increased strength.
Push-ups
Push-ups are an excellent way to build strength and improve core stability. During the push-up, the chest should be bent and the elbows should remain slightly bent. Holding the position for 30 to 60 seconds and extending the arms slowly to the sides should complete the workout. Performing push-ups to exhaustion is not recommended; if this is done too frequently, your strength will decrease. Try to vary your workouts and record your progress.
Push-ups can be modified to increase the intensity and the number of repetitions. For example, you can add weight and perform plyometric push-ups or use a bumper plate on the shoulders.
Planks
Planks are an effective core exercise. They strengthen your core muscles, spine, glutes, and improve your posture. This exercise should be done correctly and not to the point of injury. For optimal results, hold the position for at least two minutes. If you find the exercise difficult or uncomfortable, modify it or find a substitute.
Planks target strained muscles, which contribute to stress in the body. Physical stress drains our energy and ruins our mental state. Tense muscles in the legs may cause tension in other parts of the body, including the back.
Burpees
Burpees are a great way to increase muscle and burn fat at the same time. This exercise works the entire body by recruiting a variety of muscles, including the glutes, hammies, calves, and upper body. Burpees also improve cardiovascular fitness and help you gain overall athleticism.
Burpees are also easy to do anywhere. They are a full-body exercise, hitting most major muscle groups and providing a good cardiovascular challenge. They can also be modified to work specific parts of the body.
Planks with dips
How to gain muscle at home by doing planking exercises is an easy way to increase your strength without spending a lot of time at the gym. But before you can reap the rewards, you must do planks correctly. The correct form is a must, as you must maintain a straight back and engage your core while performing the exercise. It is also important to maintain a relaxed gaze and maintain a relaxed breathing pattern.
Perform plank exercises that target the quadriceps, glute, adductor, and obliques. The first move is to hold a low plank position with your body straight. The second step involves dipping your body and returning to the starting position.
