With gyms closed until further notice due to global closure, many people turned to home workouts and began researching the best way to build muscle at home. Admittedly, full-body HIIT workouts are a great way to lose weight fast and get fit in general, but if you really want to build muscle at home, you’ll have to do a little more than jump to music in your living room.
The key to muscle development is a good diet (lots of protein, healthy carbohydrates, and good fats) and resistance training. Home body weight training for beginners can be a good starting point, but after a while your body adjusts to the load and it will take a little more than your body weight to increase your arm circumference.
We have compiled five bulletproof tips that can seriously enhance your home gym sessions and build muscles more effectively. These tips are great for home gyms, but can be used elsewhere as well; some of them are even useful for people who don’t want to exercise at all.
Without further ado, here is the list of the most effective muscle building tips for the home.
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(Image credit: ONNIT)
1. Eat your protein
We continue to insist on protein here at T3, primarily because consuming enough protein and maintaining a healthy diet is as important as pumping weights when it comes to building muscle. You can get protein from protein powder supplements, weight gain powders, protein bars, or protein-rich foods – as long as you eat enough, you’ll tear up sooner.
How much is enough For someone who works actively, the proper amount of protein is around 1.6 to 2 grams of protein per kilogram of body per day. For a 70 kg person, it is 112-140 grams of protein per day. 100 grams of chicken breast contains about 30 grams of protein, but even kale has more than 4 grams per 100 grams.
When it comes to protein supplements, the options are virtually endless. We recommend getting a good quality protein powder, such as ONNIT’s plant-based protein or whey protein, derived from grass-fed cows. If you’re looking for vegan protein treats, check out One Pro Nutritions Protein Bars: These vegan bars are high in protein and low in sugar, the perfect post-workout snacks.
Promixx MiiXR X7 Performance Nutrition Food Blender – 7 Piece Set – Black | Buy it for £ 89.99 at Amazon UK Instead of eating chocolate all the time, how about having a smoothie? The Promixx MiiXR X7 is a high performance blender with two different mixing heads, two Tritan bottles, and two leak-free caps so you can take your freshly made smoothies with you. The 700-watt motor sprays everything you put into this mix in seconds. The Promixx MiiXR X7 is dishwasher safe, but it is also easy to wash by hand, thanks to the ergonomic shape of the bottles.
(Image credit: JaxJox)
2. Get an adjustable weight or kettlebell
When it comes to exercising, kettlebells and kettlebells are your daily bread, must-have accessories if you’re looking to build muscle. That said, knowing where to buy weights online is a bit tricky right now, but if you keep your eyes peeled, you may still find some good deals. For an hour, the extremely versatile Bowflex SelectTech 840 kettlebell became available again at Fitness Superstore last week.
Bowflex Selecttech 1090i dumbbells are a particularly convenient option given their adjustability, effectively giving you 15 sets of weights in one. If you have little storage space, these adjustable weights will be your best friend. By simply turning a side dial, you will have access to weights ranging from 4kg to 41kg.
• Check the dumbbell stock at Fitness Superstore
Similarly, the JAX JOX Kettlebell Connect product requires just the touch of a button to toggle between six different weight options, regardless of your muscle growth goals. Dumbbells and kettlebells are simple but incredibly effective and can be used in hundreds of different workouts, including cardio routines, a much cheaper alternative to high-end machines.
• Check the kettlebell stock at Fitness Superstore
(Image credit: Getty Images)
3. Use the techniques “Time under tension” and Maximum activation of mTor
The Time Under Voltage (TUD) technique can be used by anyone and requires no equipment. A key technique if you are looking to improve muscle growth, TUD refers to how long a muscle is under tension during a movement / exercise. The recommended period of time depends on the number of repetitions and sets per exercise, but in general, it is recommended to do fewer repetitions in a longer period of time.
To give you an extreme example: it could be more beneficial to do four to six repetitions in 60 seconds, than 20-25 repetitions in the same period of time. With fewer repetitions, the window of time during which the muscles are actually under tension is therefore longer, and the end result is hypertrophy (muscle growth). 15-25 seconds is often used as a benchmark as to how long you should look to place the target muscle / muscles under tension.
Similar to TUD is a technique called maximum mTor activation (mTor). This technique focuses on negative movement and requires you to focus on muscle activation when you return to the starting position. For example, when doing overhead presses, you push the bar over your head explosively, but release it back onto your chest in 3-5 seconds. Try this when you do the best full body workout session next time.
Best Bar: For Home, Best Olympic Bar, E-Z Curl Bar and Trap Bar
(Image credit: SIXPAD)
4. Enter EMS (electrical muscle stimulation) into your daily regimen
Electrical muscle stimulation is undoubtedly a growing sector and if you only use the EMS alone it will not give you an instant pack of six, using it alongside exercise can speed up results. The Japanese brand SIXPAD is undoubtedly the best dog when it comes to EMS technology, offering a range of products from small butterfly stimulation pads, to complete abdominal belts that also cover its obliques.
According to SIXPAD research, its products can help users achieve a 12% improvement in abdominal muscle size after 8 weeks when used in conjunction with a balanced diet and exercise, while an 8% improvement was observed. after just 4 weeks. As we noted in our SIXPAD review, the emphasis is on the bit “along with a balanced diet and exercise,” so don’t expect the belt to give you a washboard stomach effortlessly.
On the plus side, you can stimulate other parts of the body other than just your abs with SIXPAD products, forcing your biceps and shoulders to stand out. The best thing is that you can literally sit back and relax while doing your SIXPAD sessions. Sparkly.
SIXPAD Electric Muscle Stimulation Training Equipment | Prices from £ 175 at Amazon UK SIXPAD training equipment will not replace hard work, but it can make it more effective. These wireless pads can effectively enhance muscle stimulation and can “help users achieve an 8% improvement in abdominal muscle size after 4 weeks along with a balanced diet and exercise,” or so SIXPAD claims. A great alternative to mid-day runs, wearing the SIXPAD won’t make you sweat but will still provide some degree of muscle stimulation.