Not every beginner can visit the gym right away. Learn how to organize your workout routine to build muscle quickly. Although today it is very easy to find a gym for training, not everyone wants to practice there right away. For many, a very topical issue is the organization of the training process at home. Today's article will tell you how to gain up to 10 kg of muscle mass while exercising at home. This is quite possible, although you will still have certain difficulties. This is primarily due to the limited choice of sports equipment.
Features of home training
Studying at home, in the first place, you will be deprived of the atmosphere that the gym can offer you. Surely you could find yourself comrades who would motivate you to further progress. It is difficult to work with full dedication at home, and you must be aware of this. In addition, when doing some exercises, you will not be hurt by a safety net from your friends. If these did not stop you, then let's take a closer look at how to gain up to 10 kg of muscle mass while exercising at home.
You have to find a couple of square meters of free space, get a barbell with pancakes, a bench for the bench and collapsible dumbbells. With this, you should not have big problems and this will be enough to start practicing. We will assume that you have all the necessary equipment. In addition, you will need a certain amount of knowledge, and now we will briefly talk about the most important thing.
Class time
It is best to conduct classes from three to five o'clock in the afternoon. By this time you have already had a good meal, you are full of energy and mentally ready for work. If this time does not suit you, then morning or evening remains.
Only you and no one else will choose the optimal time for classes, but both of these options have their drawbacks. It is very difficult to train right after waking up. Plus, at high intensity, you will have little energy for the rest of the day. After work, it is also difficult to work with full dedication, since a lot of energy was expended during the day. However, you need to decide and the decision is yours.
It is also necessary to say a few words about the duration of the training. You should do at least 40 minutes, since in less time you will not have time to do much. The duration of the session is directly related to the training volume and your persistence in achieving the goal.
Number of exercises per workout
The main criterion for strength training is load. Simply put, this is the product of the number of sets and reps you need to perform and the weight of the sports equipment. First, you need to decide on the initial load indicators. To do this, you need to find out your own weight-weight potential. The formula "weight / height-100" is known to everyone, and this is how this indicator is determined.
In the event that this value is small, then start with a small amount of loads, namely, with four movements. Moreover, they must all be basic. If you are overweight, you can start with heavy loads, which will allow you to get good results not only in gaining muscle mass, but also in burning fat.
The number of repetitions depends entirely on your goals. When it is necessary to gain mass, then you should perform from 8 to 20 repetitions. However, the optimal value is 8 to 12 repetitions per set. If you do less than eight repetitions, then you will develop more strength parameters.
However, it's worth starting with three sets with 10 repetitions. These numbers are true for all exercises. Track your progress and gradually bring the number of sets to 4 or even 5. It is important that the body has time to recover.
Frequency of classes throughout the week
Start with three workouts a day. If your workout is longer, you can increase the number of workouts per week, while simultaneously reducing the workout time. At the same time, monitor the amount of work and adjust this indicator in accordance with your well-being.
You can train twice a week, but in this case, each lesson should be as hard as possible. Also, you should be aware of the limitations in sports equipment. You will likely be missing a squat rack or an inadequate barbell set. A way out can be found from any situation, and now we will give a few examples.
If there is no squat rack, but there is a bench press with barbell racks. In this case, you will be able to perform squats, although the sports equipment in this case will have to be removed in a sitting position, which is not very convenient. If you do not have a complete set of barbell pancakes, but collapsible dumbbells are available, then the load can progress normally. To do this, simply tie the required number of dumbbell discs to a barbell using a sturdy rope. If you cannot gain the necessary weight with the help of dumbbells, then you will have to change the number of sets and repetitions in order to gain the required volume.
Let's say you need to have a weight of 65 kilograms on the bar and perform 3 sets of 12 repetitions with it. Only weights of 50 and 70 kilograms are available. If so, do 3 sets of 15 reps with 50 pounds for one week, and the next week use 70 pounds for 3 sets of 8 reps.
Perhaps now it seems quite difficult to you, but when faced with such a situation in practice, you will quickly figure it out. It is possible that you will not have dumbbells, but you do have a barbell. In this case, you can use the plates as dumbbells; however, it is best to find a replacement for barbell exercises with dumbbells. Try to choose those movements that involve multiple joints. They are more efficient due to the work of a large number of muscles. This in turn helps to increase the secretion of anabolic hormones.
Of course, now we will not be able to consider all possible situations. However, if your desire to train is great, then you can overcome all obstacles. At the same time, at a certain moment it is still worth starting to visit the hall.
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