If for some reason or another you’re not interested in going to the gym to pack on muscle, you’re probably wondering if you can achieve the same results at home. The truth is that many people build awesome physiques training at home, and it doesn’t really have a major impact where you decide to train.
Of course, having some equipment and not having to rely solely on bodyweight exercises definitely helps, but even without any equipment, you can still build a great physique. Calisthenics provide more than enough options to target every muscle and build it to perfection.
With that dilemma out of the way, I’d like to share with you the top 6 tips on how to build muscle at home.
1. Create a Training Plan
Regardless of where you train and which equipment you use, having a training plan is essential to getting the best results. Sure, when you just start working out, you don’t necessarily need a training plan as your muscle reacts to any stimulus you put it under. But as your body gets used to working out, you need to have some type of a schedule that you can rely on in order to make consistent progress, change things around and make it more difficult. Having a training plan also helps because it makes your training sessions better. It’s as simple as that. Sometimes we don’t feel like training, and that’s especially true if you train alone in your apartment or a basement. Gyms provide more motivation, as you see other people around you pumping iron.
Having a training plan also helps because it makes your training sessions better. It’s as simple as that. Sometimes we don’t feel like training, and that’s especially true if you train alone in your apartment or a basement. Gyms provide more motivation, as you see other people around you pumping iron.
When you’re left by yourself it’s easy to slack off and do only the exercises you enjoy doing, which are usually bicep curls and similar easy stuff, while neglecting the really hard lifts and breaking plateaus. Your training plan is the only companion and motivator you have that can get the job done on a week-to-week basis and make you push through the obstacles.
2. Have A Training Schedule
Having a schedule is equally important as having a training plan. Decide which days you will train and stick to your schedule. It doesn’t really matter how often you train, as long as you make sure to train all the muscle groups on a weekly basis, and put in enough intensity and volume in your workouts.
As I’ve mentioned, keeping the winners mentality is what truly matters when you train at home, and having a reliable schedule can help you immensely in that area.
3. Focus On More Muscle Groups
If you don’t have a fully equipped home gym in your basement, you probably don’t have a wide-range of exercises you can perform. If that’s the case, it’s better to focus on more muscle groups in every workout, than doing bodypart splits and training 1-2 muscle groups in each workout. Instead of doing chest and biceps, either perform a whole body workout or a upper/lower body split. This way you will have more exercises to choose from, and it’s more interesting as well.
With that being said, if you opt for this type of training, make sure that you take enough rest between workouts. You should not perform a whole body workout 2 days in a row, regardless of whether you’re training with weights or just bodyweight. It might be okay once or twice, but doing it consistently will cause you to overtrain or even pick up an injury. Training every other day is a much better option.
4. Get Some Equipment
Depending on your budget and goals, I’d advise you to get at least some equipment for your home workouts. It doesn’t have to be much, but even small investments can raise the quality of your training by a lot. The things that can definitely pay off big time are: dumbbells, kettlebells, jumping rope, a pull up bar and a bench. If you get all of these or just 1-2 you can basically double or triple the amount of exercises available to you.
A pull up bar is perhaps the best choice, since training back muscles can be a bit difficult without any equipment. A bar can allow you to do chin ups, push ups, leg raises and different varieties of these exercises, building up your strength and muscle mass quickly and effectively.
5. Don’t Forget To Eat
Training at home is no different to training in the gym – it still breaks down the muscle fiber. You need to eat enough calories and protein to build your muscle back up stronger and bigger. The simple dietary advice holds true in both regards – eat a few smaller meals that consist of a medium portion of protein, carbs and healthy fats.
Best protein sources are meat, fish, eggs, dairy (unless you’re lactose intolerant) and legumes. You can also take some protein shakes or amino acid pills, but make sure you have a solid diet first before investing in additional protein supplements.
6. Get Lean
Most of the home workouts you’ll find online focus on getting lean and building muscle at the same time. Can that be done? Can you lose weight and pack on muscle at the same time. There is some controversy in regards to that topic.
But my conclusion is that you can in a sense do both at the same time. When you eat a healthy, clean diet and train, you change your body composition. You get rid of excess water, you improve your vascularity and your whole physiology looks healthier. You essentially look more muscular because your body is able to make your muscles stand out better.
There is also one way in which you can speed up the fat loss process while building muscle mass, and that is by using high quality fat burners at the same time. The trick is that quality fat burners raise your metabolism and directly hit the fat cells, while the protein and caloric intake is directly transferred to muscle. I’ve added a few links to the best fat burners that get the job done.
If you’ve wondered how to build muscle at home, I hope these 6 tips have cleared up a few questions you had in mind. If you follow these tips, you’ll definitely experience physique transforming success in the near future.
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