One question that many people often have after making the decision that they’re going to take the time to get in shape is how to build muscle at home. With life constantly getting busier and busier, it can be difficult to find the time to be able to squeeze your workouts in throughout the day.
That’s where home workouts come in perfectly. Whether you’re an early bird and want to get up first thing to get them completed before anything crowds them out of your day or you prefer to do them in the evening to help kill stress from your hard day of work, home workouts will fit the bill perfectly.
Many people often wonder though just how effective home workouts can be. Will they really be able to go about building muscle at home or is gym equipment required?
Let’s have a look at a few of the questions you need to ask yourself and the concepts to know so that you can figure out whether home workouts are right for you.
Your Current Fitness Level
The very first thing that you’ll need to think about is what your current fitness level is. If you’re someone who has never exercised before and is currently not all that strong to begin with, then even body weight exercises will easily allow you to build muscle since they will provide an overloading stimulus to the body.
Bodyweight squats, lunges, sumo squats along with push-ups, pull-ups, and tricep dips can all easily be performed and will help providing strengthening and muscle building results.
If you’re someone who’s past that stage and needs a little more resistance to build muscle, then you can look into purchasing a resistance band which will provide a little extra stimulus for the muscles to work against.
When you are just starting out smaller amounts of resistance will easily promote muscle building so this won’t be hard to accomplish when you’re in the comfort of your own home.
Now, where the problem may come in is if you’re someone who’s already highly advanced and who has a good level of strength already.
If that’s the case, it doesn’t mean that you can’t be successful with building muscle at home, it just means that you won’t be able to do it with body weight exercises or a resistance band.
These simply won’t challenge your muscles enough to get them to sit up and start getting stronger or bigger, thus you can maintain your fitness level but you likely won’t see progress.
When that’s the situation, then it’s time to look into what you can do to help overcome this.
The Recommended Equipment
The way to overcome this is with some simple pieces of home gym equipment. We already mentioned resistance bands above and while those are a great option, if you’re very strong, they won’t be difficult enough to shock the muscles.
In this scenario, exchangeable dumbbells will be your best choice. With a simple set of dumbbells you can perform movements for every single muscle group in the body, so this will easily allow you to have great success with building muscle at home.
Since it is important that you do challenge the muscles fully with each rep performed, it is important that you do get a variety of different weights here.
You’re very unlikely to feel challenged with the same weight you’d use when doing a bicep curl as when you’re doing walking lunges, so you’ll have to adjust accordingly.
The key factor determining your success with your home workout program will be making sure the muscles are stimulated enough and using higher amounts of weight is what will do this.
Different Ways To Evoke A Challenge
Once you do hit a certain level however, adding more and more weight may be easier said than done. While at the gym you may have hundreds of pounds of plate weight to utilize, while working out at home unless you do happen to have an extensive home gym, this simply won’t be the case.
To help compensate for this, you can look at other methods to push the muscles harder so that they continue to grow stronger and stronger.
As long as you are challenging them with something that they haven’t experienced before, you will continue to make progress.
This includes doing things such as shortening the rest periods between your sets, using the pre-fatigue concept where you perform an isolated exercise before doing your compound one so that the helper muscles are too tired to be called into play, thus placing more stress on the main muscle group, or using drop sets where you push the muscles far past fatigue.
Each of these techniques is going to dish out something new to the muscles that they’ll have to react to and as they do, you’ll see significant gains in progress.
Making sure that you’re constantly changing around your home workout program will be vital for success as well, so aim to change the exercises, change the order of exercises performed, or change the overall workout split (full body versus upper/lower body workouts) quite regularly.
This will help to prevent that adaptation that you want to avoid that so often happens with those who are doing full body workout programs.
So there you have the primary factors to keep in mind about how to build muscle at home. If you do work hard and make sure that you’re pushing your body past the point of comfort, then there’s no reason why you can’t get the results that you’re looking for right in your own living room.
It’s a much more cost effective way to build muscle and can produce just as muscular of a body when done properly.
For a complete program plan that you can do right in the comfort of your own home, please check out the No-Nonsense Muscle Building program.