Your body consists of water, blood, organs, fat, bones and muscles. Your lifestyle (eating, mental attitude, sleeping, physical activity), your genetics and environmental factors affect, how your body works. If you treat yourself poorly, you’ll damage your whole system. If you do not use enough your muscles, they get weaker and shrink. It is very important to train them.
Your muscles do not have eyes, in other words, they do not know, what equipment is in use. The most common home workout equipment are:
- own body (body weight training)
- kettle bells
- exercise bands
- adjustable bench
- machines (home gym stations)
- cardio machines
I have furnished one of my three rooms for “a home gym”. It is about 10×10 feet. I have four pairs of adjustable dumbbells, two straight and two ez bars, about 400 lbs plates, exercise bands, an adjustable bench, a Total Gym 1000 -machine, an elliptical trainer and a spinning bike.
My website gives offers for those all. Check out them, and choose the suitable alternatives.
It is important, that you train regularly and have a good program to follow. How often you can do a workout for a muscle group, depends on many things:
- your workout amount and intensity
- training experience
- chronological age
- sleep (quality and quantity)
- hormonal status
- stress level
If you are under 30, it is possible to recover quite fast. Maybe 2-3 times a week is a proper frequency. When you’ll get older, the recovery time increase. 1-2 times a week for each muscle group is then normally the best frequency.
For your holistic fitness it is a clever idea to include some outdoor activity (or indoor cardio) to your week. Do not do any long exercises (over 60 minutes), because they might lower your testosterone levels.
You’ll get more information how to build muscle and what kind of frequency to use, when you buy any of the courses I am offering. I have several free good links, too. Use them.
The biggest muscle groups are legs, back and chest.
Legs can be divided in quads, hamstrings and calves. Train them 1-2 times per week and include abs in these workouts, too.
With 1-3 back exercises you would train biceps and forearms with 1-2 exercises each.
On the chest day do 1-3 chest exercises and 1-3 for shoulders and 1-2 for triceps.
If you want to concentrate on muscles, train with 3+1 system:
- day 1: chest, shoulders and triceps
- day 2. back, biceps and forearms
- day 3. quads, hamstrings, calves and abs
- ay 4. rest (light outdoor activity)
- day 5 = day 1
If you want to do cardio exercises (recommend), too, train with 1+1:
- day 1. chest, shoulders and triceps
- day 2. steady state cardio
- day 3. back, biceps and forearms
- day 4. HIIT
- day 5. quads, hamstrings, calves and abs
- day 6. light outdoor cardio
- day 7. rest
- day 8.=1.
You’ll get more information how to build muscle groups and what kind of system use, when you buy any of the courses I am offering. Use my links, too.
Sets, Reps and Rests
When you do with a continuous tension a set, which takes under 30 seconds, you build mainly power, 30-60 seconds, you build mainly mass and over 60 seconds, you build mainly endurance. If the lowering of weight takes an optimal four seconds and lifting on second, those mean, that:
- 1-5 reps sets are for power
- 6-12 reps sets are for mass
- over 13 reps sets are for endurance
My recommendation is to do 6-12 reps (tempo 4+1) in every set. Choose a weight, which allows at most those 12, but definitely not more. Rest only 40-60 seconds between set Do 2-4 sets with every exercise.
Your every workout should last under one hour:
- 5-10 minutes warm-up
- 30-40 minutes resistance workout
- 5-10 minutes cool down
If you have a healthy lifestyle with proper nutrition, positive attitude, enough sleep and you’ll follow the guidelines in this website and those programs I offer, it is really possible, that you increase a lot your wellness and build muscle at home.
If you have any questions, leave a comment or send them via email to firstname.lastname@example.org. I’ll answer them as soon as possible.