Building muscle
Staycie40
Posts: 19 Member
Can I build muscles at home? and if so what equipments do I need
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Replies
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Following this!0
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Yes of course. Progressive resistance training, adequate calories and protein.
See this thread for a list of programs, ranging from bodyweight, dumbbells to full gym setup. Mind you can always make modifications to certain programs to have them suit your needs (some will be less ideal than others depending on the exercises and your goals):
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p17 -
Thank you0
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I would agree with @sardelsa but would caveat it with, there are more limitations to at home workouts if you don't have equipment. One of the major drivers is going to be training age. The more experienced, the harder it will be without having a home gym. Another is the ability to increase volume (reps×set×weight) can be difficult. One way to add some benefit is by increasing intensity or increase stress by reducing resy if possible.
I am actually using this time as an extended deload to help recover from some nagging injuries. So i am mainly doing random workout videos.1 -
Depends on the muscles. Big or defined? I've done most of my work at home. But was never looking for size.1
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Hey thanks.....defined muscles....Im used to working out at home .....but I want some definition now 💪🏽0
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Right now its not as great as I want it to be .....2
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Great info! I think on a great balance and great schedule you will get where yu need to be. Gaining muscle is so hard!1
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Yes.
What equipment you need is dependant on the exercise selection.
Ideally a barbell, free weights, squat rack, bench will be a more than adequate set up.
That doesn't mean you can't achieve hypertrophy with other means. There are endless options.1 -
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Thanks ..yes yes equipments..... I'm gonna need a bar bell...I have 3 sets of dumbbells and also up my protein intake0
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Agree with what's been said already. Definition will come from dropping body fat, muscle size and tone will come from resistance work. You can certainly do both at the same time if your diet is in check and your workouts allow you to progressively overload (work harder) each week. Barbell not essential but great if you can get one. Dumbbells and kettle bells are great too4
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Thanks guys 🤗0
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Yep I don't have a barbell.
Calisthenics. Pushups and Squats. If you can, do Globlet Squats or Romanian Deadlifts, otherwise just use bodyweight. For Pushups make sure your form is really good. I can share a great youtube on perfect form if you like.
Use the Stability Ball for dumbbell pull overs for your core hypertrophy and Lats. Also use the ball for bench press and inclined press. Lots of reps for definition go heavier for size.
If you have any resistance bands there are some great moves to add to hit obliques, rear delts and biceps.2 -
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Are we talking short term muscle building whilst we are all in lockdown or long term 'home gym' scenario?
I have worked out at home for the last 10 years, but did have commercial type equipment at hand.
You can easily build muscle at home, but lets not forget the key components, consistency, progressive overload, nutrition, rest.
I would have thought that the one above that would be the problem is progressive overload, there's only so many sets and reps you can add with the same weight, before it gets a bit silly.
The realistic answer is, and I know we are in crazy times at the moment, but....
For the best results, a fully equiped gym and ideally a PT would be the best advice I could give.
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I found some videos in YouTube that are good, and I'm sure there are thousands more. So far, Sydney Cummings, Les Mills bodypump (they put out a free page because of covid-19), and Yvette Bachman have had some that I like. I use dumbbells, bodyweight, have some bands/tubing, and a step.1
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Thank you0
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