How to build muscle at home

Many people feel that they don’t have much time to exercise, so they give up the idea of ​​exercising. Such understanding and practice are wrong. Even if you don’t have time during the day or cannot go outdoors or to the gym to exercise, you can complete your exercise plan at home. Especially for those who want to develop well-developed muscles, they cannot stop exercising at will. So what are the ways to train muscles at home?

If you do push-ups, you have to do it for 15-25 minutes every day, otherwise you will not achieve the effect of muscle training. The 14 secrets to increase muscle mass: heavy weight, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and increase strength and speed, but the endurance increase is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance all improve.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

I believe everyone is clear about how to build muscles at home. Muscle training is a long process, but people nowadays are very busy with work and really don’t have much time to exercise. However, even if you exercise regularly during your rest time at night, you will see results in the long run.