Whenever anybody asks how to build muscle they usually want the fastest, most effective methods to help them pack on lean size as quickly as possible. One of the growing trends these days is working out at home so today we're going to look at this aspect of training.
One of the basic rules of fitness is that your environment doesn't really matter, it's what you do that counts.
While it's nice to be able to afford membership to a state of the art gym, the truth is most people simply can't budget for it. The good news is that the main principles behind building a leaner, bigger body are things which need to be done away from the gym. Your workout is a quite small part of the overall picture.
If you can apply the main rules for growth, it really doesn't matter where you are exercising.
1) Calories are important to growth. You can't build a bigger body if you're not providing yourself with the nutrition to grow.
2) Try to incorporate exercises which work more than one muscle at a time.
3) Rest is the most overlooked factor by many gym users. If you do not rest, you will not get bigger.
4) Carbohydrates are your friend. They're very important for growth.
5) There's no need to get lost in the world of supplements. Keep it simple.
Your exercise program needs to tick a few boxes if your goal is to get bigger and stronger. You'll notice that these rules have been in place for well over two decades now, despite the constant evolution in the sports and fitness industry. The old basic rules are in place for a reason. Compound exercises, which tend to work more than one muscle group at a time, bring out the quickest results.
The great news for those working out at home on a tight budget is that all of the big compound exercises can be performed with minimal fitness equipment. All you really need is a set of weight plates, a barbell and a chun up bar.
Your main compound movements consist of bench press, squat, deadlift, shoulder press, bent over barbell row and pull ups. These six movements can be done in the gym or in your garage with minimal equipment.
Strength training works best when you try to achieve 8-12 reps in a set, as opposed to using lighter loads and popping out endless amount of repetitions. Using this 8-12 rep system will also help you to determine how heavy to go - if you can't fall within the zone it is too much, if you can get past the zone it is too easy. Furthermore, it helps you to track your progress. Once you are able to push out more than 12 reps with a particular resistance you know it's time to progress to a heavier level.
One of the biggest misunderstandings in the fitness industry is that the quality of your equipment will determine how great your results are. In fact, the first thing people realize when they do any research on how to lose weight or how to build muscle is that your body doesn't really care whether you are working out in the best gym in town or whether you are stood in your parent's garage with a basic set of dumbbells and a makeshift bench.
One of the basic rules of fitness is that your environment doesn't really matter, it's what you do that counts.
While it's nice to be able to afford membership to a state of the art gym, the truth is most people simply can't budget for it. The good news is that the main principles behind building a leaner, bigger body are things which need to be done away from the gym. Your workout is a quite small part of the overall picture.
If you can apply the main rules for growth, it really doesn't matter where you are exercising.
1) Calories are important to growth. You can't build a bigger body if you're not providing yourself with the nutrition to grow.
2) Try to incorporate exercises which work more than one muscle at a time.
3) Rest is the most overlooked factor by many gym users. If you do not rest, you will not get bigger.
4) Carbohydrates are your friend. They're very important for growth.
5) There's no need to get lost in the world of supplements. Keep it simple.
Your exercise program needs to tick a few boxes if your goal is to get bigger and stronger. You'll notice that these rules have been in place for well over two decades now, despite the constant evolution in the sports and fitness industry. The old basic rules are in place for a reason. Compound exercises, which tend to work more than one muscle group at a time, bring out the quickest results.
The great news for those working out at home on a tight budget is that all of the big compound exercises can be performed with minimal fitness equipment. All you really need is a set of weight plates, a barbell and a chun up bar.
Your main compound movements consist of bench press, squat, deadlift, shoulder press, bent over barbell row and pull ups. These six movements can be done in the gym or in your garage with minimal equipment.
Strength training works best when you try to achieve 8-12 reps in a set, as opposed to using lighter loads and popping out endless amount of repetitions. Using this 8-12 rep system will also help you to determine how heavy to go - if you can't fall within the zone it is too much, if you can get past the zone it is too easy. Furthermore, it helps you to track your progress. Once you are able to push out more than 12 reps with a particular resistance you know it's time to progress to a heavier level.
One of the biggest misunderstandings in the fitness industry is that the quality of your equipment will determine how great your results are. In fact, the first thing people realize when they do any research on how to lose weight or how to build muscle is that your body doesn't really care whether you are working out in the best gym in town or whether you are stood in your parent's garage with a basic set of dumbbells and a makeshift bench.
About the Author:
About today's writer: Russ Howe PTI is the UK's most subscribed personal trainer. If you want to know how to build muscle or how to lose weight our free proven guides will help you get the most from your training.
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