Is it possible?

What you have to consider when training, how you train best and how you can build up muscles at home, is the topic of this post!

To give you the answer right away: of course it is possible!

Can we build muscle without equipment and weights?

Yes, we can also build up muscles if we train only at home and only with our own body weight. We can get stronger and fitter just by using our gym mat as equipment! And if you are a beginner in strength training, you will be able to make really good progress with it!

But one thing should be clear to you in advance: to build up big muscle mountains, i.e. big MASS, will not be possible without the certain stimuli – i.e. without weights – but you will become stronger in any case!

If you work out without weights or only with little equipment (e.g., a gym), you can build up your muscles.B. Water bottles, booty bands, kettlebells, etc.) training, above all, a sufficient intensity is the crucial point that will help you to increase strength.

Because, to build muscle, we need two things: a load that is higher than the initial level of your muscle, i.e. that stresses and exhausts it. And a recovery period after the load, in which the muscle can adapt to the new requirements.

Use high intensity to build muscle

You can give your muscle this stimulus either by a big weight, but also by a high number of repetitions – the intensity increases with both! And that’s exactly the goal when you want to build muscle: increase the intensity of the workout so that certain adaptations (in this case, muscle growth) need to be made by your body to better withstand the next load.

To build muscle, the muscle needs a stimulus, as well as a recovery period in which it can grow.

You do want to buy some equipment to increase your intensity in the home gym? Then read here which are my must haves!

The adjusting screws to make your home workout effective

You can adjust various settings to make your home workout effective and contribute to muscle growth. The adjusting screws include:

  1. Intensity
  2. Training volume
  3. Training frequency
  4. Regeneration
  5. Nutrition

1. Intensity

The training intensity in strength training is mainly determined by the Training weight determined. So the higher the training weight, the higher the training intensity.

But how can we increase the training intensity if we train at home without weights??

You can still use the Increase the resistance of your exercises. For example, you can increase the intensity of a squat by performing a squat jump after each low squat.

You can also build up your Vary the pace. For example, perform the exercises extra slowly and put your full focus on the muscle group you are using.

Shorten the breaks would be another way to increase the intensity of your workout.

You can also achieve a greater resistance by, for example the angle of your execution change. When doing push-ups, you can put your feet up or even do a handstand push-up. This way the intensity is guaranteed to be higher!

2. Training volume

Training volume means Number of repetitions and sets per exercise.

The training volume always depends on the intensity: The higher the intensity, the lower the volume can be and vice versa. The easier the exercise, the lower the intensity, the more repetitions and sets your muscle will need to fatigue and become sufficiently stimulated for growth.

3. Training frequency

The training frequency describes the number of training units (per muscle group) in one week. However, it is important to say that not all training is the same as a lot of help! Your muscle always needs some recovery time after a workout.

4. Regeneration

Your muscle always needs after a load certain regeneration time to be able to grow at all. In the regeneration the muscle is adapted to the previous load. The body wants to achieve that the next load is easier for you, because you are stronger now. If you suspend this regeneration, train every day or even several times a day, you are more likely to achieve the opposite: your muscles have no time to grow due to the constant stimuli and are more likely to be constantly fatigued than efficient.

The regeneration should be there at least 48 hours, so one day break after your training, until you start again. But this also depends on the intensity and volume of your training. It’s best to listen to your body here: are you still sore, fatigued, feeling wimpy or extremely hungry? Then your body signals to you that it still needs a little rest.

But you still want to train on train the following day? Then split your training into different muscle groups. Mo-Mi-Fr for example the lower body, Tue-Thu-Sa the upper body. But even with a split, you should completely abstain from training at least one, rather two days a week to give your body the rest it needs to regenerate.

5. Nutrition

Yep, no muscle building without the right diet. And this does not only include sufficient protein intake, but also that you at least meet your calorie needs, if you do not even eat something in excess. Don’t worry, if you train hard and you are about 50-100 calories in excess, you won’t get fat right away. You will only build muscle .

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