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.
Ask any bodybuilder or strength athlete for their opinion and you'll hear countless people telling you that your body doesn't care where you are when you exercise. If you put in the work, you'll get the results.
The majority of the principles for building a leaner, more impressive physique are things which don't happen in your workout. They're outside influences, such as your diet plan and your ability to let your body rest up after each session. The actual workout only plays a small part in the overall goal.
If you can apply the main rules for growth, it really doesn't matter where you are exercising.
1) To get bigger you need to consume more calories each day.
2) Compound exercises are the best for hypertrophy. Focus on these.
3) Rest is as important as the gym itself.
4) Don't follow trendy diet plans which ask you to drop one of the major macro nutrients. Your body needs protein, carbohydrates and fat in order to function at a peak level. Your carbohydrate intake in particular will play an important role in your quest for strength and size.
5) The basic supplements will do the job.
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.
If you are working out in your spare room all you need is a barbell, some weight plates and a pull up bar which you can attach to a door frame. It might sound basic, but some of the best physiques on the fitness model circuit today were built with that simple setup. You can even improvise and use just about anything as a weight.
A good example of a multiple joint exercise is a squat, which hits all the major muscles in your legs as well as your back. Other great multiple joint movements include bench press, shoulder press, deadlift and chin ups.
The best way to ensure you are getting optimal strength gains from all of the big exercises is to aim for the hypertrophy zone. This means using weights which cause you to fail at 8-12 reps on every set. Using this simple rep system you will stimulate maximum growth as well as having an easy method to see when it's time to increase the resistance or lower it. Less than eight reps show you the weight is too heavy for you to handle right now, whereas more than twelve mean you need to progress.
When all is said and done, your body does not care where it is when you work out. When you learn how to build muscle or how to lose weight you notice that many of the principles are things which take place away from the gym anyway, so if you want to work out in your garage or spare room then there is absolutely nothing stopping you.
Ask any bodybuilder or strength athlete for their opinion and you'll hear countless people telling you that your body doesn't care where you are when you exercise. If you put in the work, you'll get the results.
The majority of the principles for building a leaner, more impressive physique are things which don't happen in your workout. They're outside influences, such as your diet plan and your ability to let your body rest up after each session. The actual workout only plays a small part in the overall goal.
If you can apply the main rules for growth, it really doesn't matter where you are exercising.
1) To get bigger you need to consume more calories each day.
2) Compound exercises are the best for hypertrophy. Focus on these.
3) Rest is as important as the gym itself.
4) Don't follow trendy diet plans which ask you to drop one of the major macro nutrients. Your body needs protein, carbohydrates and fat in order to function at a peak level. Your carbohydrate intake in particular will play an important role in your quest for strength and size.
5) The basic supplements will do the job.
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.
If you are working out in your spare room all you need is a barbell, some weight plates and a pull up bar which you can attach to a door frame. It might sound basic, but some of the best physiques on the fitness model circuit today were built with that simple setup. You can even improvise and use just about anything as a weight.
A good example of a multiple joint exercise is a squat, which hits all the major muscles in your legs as well as your back. Other great multiple joint movements include bench press, shoulder press, deadlift and chin ups.
The best way to ensure you are getting optimal strength gains from all of the big exercises is to aim for the hypertrophy zone. This means using weights which cause you to fail at 8-12 reps on every set. Using this simple rep system you will stimulate maximum growth as well as having an easy method to see when it's time to increase the resistance or lower it. Less than eight reps show you the weight is too heavy for you to handle right now, whereas more than twelve mean you need to progress.
When all is said and done, your body does not care where it is when you work out. When you learn how to build muscle or how to lose weight you notice that many of the principles are things which take place away from the gym anyway, so if you want to work out in your garage or spare room then there is absolutely nothing stopping you.
About the Author:
About the author: Russ Howe PTI is the UK's most followed fitness instructor. If you need to learn how to build muscle or how to lose weight our free video guides will help you achieve more in the gym.
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