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6 Tips to Build Muscle From Home
When embarking on a training regime designed to build more muscle, consistency is the key. The process takes time, as your muscles need consistent stress for them to continue growing and by challenging them on a regular basis you will also be able to increase the weight used, further maximizing your muscle growth. To make it easier for you to attain your fitness goals, we've outline some tips to help you build muscle from home:
1. Set Your Goals
Before beginning your workout program, decide on the outcome you wish to achieve. Are you looking to gain strength, tone and define your muscles, improve your athletic performance, or simply increase the overall size of your muscles? Determining your reasons can help you create a workout plan and exercises that are tailored to your specific needs.
2. Bodyweight Exercises
When you are not at the gym you can still build muscle using your own body weight as resistance. Bodyweight exercises have the benefit of providing a full body workout and can work multiple muscle groups at the same time.
For example, push-ups are a classic bodyweight exercise that will target your chest, triceps, and shoulders, while squats will build your quads, hamstrings, and glutes. Other great body weight exercises that can help you build muscle without the need for equipment include lunges, planks, burpees and pull-ups.
3. Use Easy-to-Store Equipment
A few items of equipment that are easy to store at home can help to boost your weight training efforts. Resistance bands are inexpensive, lightweight and easily stored, and the tension they create when stretched, provide a form of resistance that is similar to using weights.
They can be used to target specific parts of the body, such as the chest, back, arms and shoulders, as well as specific muscle groups or be used for full-body exercises. With its weight room's worth of equipment, a MAXPRO can provide a portable gym from home, making it another ideal and easily foldable tool to have in your closet.
4. Use proper form
Proper form is essential to perform each exercise in the most effective and efficient manner. It will also ensure you are not putting unnecessary stress on your joints and muscles, which can lead to pain or an injury. Moving in a slow controlled manner, while engaging your core and ensuring correct alignment of your spine will help you maintain proper form during your workout.
5. Recovery Time
Remember to factor in recovery time when building muscle. This step is essential as it allows the damaged muscle fibers time to repair and grow. Without this, the muscle tissue will not have the chance to heal properly and can result in inflammation, swelling, and exhaustion which will slow down your performance and set back your workout goals.
The recommended time for muscle recovery is 48 to 72 hours. It is also important to get enough sleep between workout sessions, as sleep helps to release growth hormones which aid muscle repair.
6. Nutrition
Building muscle requires the right nutrition so it's important to incorporate this into your diet through your meals or supplements. In addition to carbohydrates and healthy fats, protein is particularly important for muscle growth and repair.
Follow the tips above to attain your muscle building goals from home.