How to Gain Muscle Training at Home

Gaining muscle mass is the goal of many people who seek me. And that doubt always comes along:
can you really gain muscle training at home?

I complement by saying that gaining muscle is a construction. And, like all construction, it needs a project and an execution plan. I won't lie: doing it on my own may be more laborious, but I'm here to help you and show you some shortcuts.

I will list for you the most important steps when it comes to gaining muscle training at home!

 

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STEP 1- UNDERSTAND WHAT MUSCLE GAIN IS

Muscle is a fiber and the size and density of these fibers can be modified according to the activities or training we do. This is very easy to see.

A worker who loads and unloads a truck all day will have totally different muscles than a sedentary college professor, for example.

To find out how to gain muscle mass , you need to deliver the right stimuli at the right intensity at the right time. Did it look complex? And it really is! But don't worry I'll explain everything you need to know to sculpt your body.

As the muscle grows

When you overburden your muscle, requiring intense effort, the fibers break down. This is where our body comes in that will begin to “repair” the worn muscle fibers during the effort / activity performed.

But our body is smart and wants to evolve, so in addition to repairing the fibers it will work to add new fibers to the muscle, so it will be stronger to handle the next time you do this intense activity. This phenomenon is called hypertrophy.

A visible result of hypertrophy is not immediate: it gradually appears and begins to be noticed around 90 days of training routine. After the first few weeks, along with more defined contours of the muscles, it is possible to notice a considerable increase in strength and power.

You will begin to find it easier to perform certain moves that initially seemed much more difficult. It's your body evolving and adapting to training!

This is good information for those looking to gain muscle!

STEP 2 - CHOOSE THE RIGHT EXERCISES TO GAIN MUSCLE AT HOME

The choice of exercises is the key success point for gaining muscle mass. As we have seen before, the gain in muscle mass depends as much on the stimuli that are offered to the muscle as on its regeneration process.

Strength in the wig!

Firstly, it should be clarified that strength exercises are essential for the purpose of muscle gain. It is this effort that will push muscle fiber to its limit, promoting micro-injuries and, as a result, muscle growth.

And there is always someone who asks me? But, Dani, how can you overload the muscle without using the gym weights? First it is necessary to clarify, strength training is not synonymous with "pulling iron". Offering resistance to muscle strength is possible in many ways, whether you are training wherever you are.

Training with your body weight, even if you are thin, will be sufficient to promote hypertrophy. One study showed that training at 30% of the maximum load a person can carry will already be effective for a muscle mass training workout. Of course, as long as you train the right way!

In contrast, heavier people tend to believe that functional exercises will be too much for them. There are ways to adapt the movements so that anyone can perform them. Want an example? Regular push-ups can be done standing up against a wall. You can tilt your torso more and more as you evolve until you start doing the push-ups on the floor.

Is aerobic exercise forbidden for those who want to gain muscle?

To think that just shock or resistance training will be enough to leave you and keep you defined is a common mistake indeed. This thinking is based on the premise that doing aerobic workouts will make you lose lean mass.

If done in excess or without an adequate schedule, this can indeed happen. However, keep in mind that aerobic activities are extremely important as they improve circulation and conditioning that directly impact your performance during exercise (and also the recovery of muscle fibers).

Besides, nobody wants to get strong and can't walk more than three blocks, right?

In the workout schedule of our MuscleUp workout program , there are aerobic workouts as well. But they are strategically placed so that all the benefits are reaped without losing lean mass.

If you are a woman and want to train at home and gain muscle in a practical and effective way, it is worthwhile to know our program and count on my guidance and support on your journey.

I leave the program link here for you.

Loads x repetitions

Remember we talked about two ways of developing muscles?

Myofibrillar hypertrophy  - which increases the amount of muscle fibers (or bricks!).
Sarcoplasmic hypertrophy - which increases the volume of muscle fluids (brick and cement swell).
Both are responses to certain types of stimuli.

Intense workouts with few repetitions are best suited to develop the first type of hypertrophy (myofibrillar).

Lighter and more repetitive workouts are best suited to promote the second type of (sarcoplasmic) hypertrophy.

 3 - HAVE A WORKOUT PLANNING

A workout schedule needs to provide the right stimuli, both in relation to the nature of the movement, the muscle group to be stimulated, and the intensity of the effort.

Knowing when and how to vary the stimuli that are applied to your muscles is a very important point when setting up your workout schedule. This is because our body struggles to adapt to these stimuli - and that takes time - and then comes to a point of stagnation.

If you always do the same training, you will find that at some point your evolution is interrupted. Therefore, both repetition and variation are important at the right dose.

In practice: if you do a series of squats, at the beginning you will have more difficulty: the range of motion will be reduced, that "burn" in the thigh and buttock muscles will soon appear and the next day, that feeling of fatigue!

Over time, your muscles will adapt to this stimulus - which is expected and a sign that you are evolving! If you feel that you are performing the movement easily, it is time to increase the intensity!

Anyone who has the experience of training using our muscle-building program, MuscleUp , can easily identify that a smart training schedule makes use of diversity at the service of the result!

Varying is required to stay committed to training.

Who says strengthening training has to be monotonous and boring? Varying muscle groups also helps to promote muscle recovery, and this has to be very well explored following workouts on your schedule.

Shock x resistance

Doing exercises with a lot of effort and few repetitions, called shock training, is just as important as performing exercises with less load and more repetitions, called resistance training.

As we have seen, both are important for muscle development in different ways: the first increases the number of fibers and the second improves their power. Both types together make the muscle larger and more apparent, drawing those sharper contours.

Gaining muscle also depends on rest

Who could say that resting helps build muscles? For rest is as necessary as the stimuli of strength and endurance. Therefore, the agenda should include regenerative or active rest training as well as total rest days.

Remember that muscle growth actually happens during rest and especially when we are sleeping! It is during sleep that most muscle recovery occurs, including the natural production of hormones such as GH (known as growth hormone) and testosterone, both implicated in increasing muscle mass.

So if you want results, make a mental note:

take the rest of the training schedule seriously,
sleep good hours of sleep!
food

Are you ingesting enough protein? Know that your body needs protein to ensure muscle fiber synthesis and regeneration, so it is important that you have a rich diet in this group of foods, whether animal or vegetable.

Studies state that 0.25g per kg of weight is sufficient when distributed over 3 to 4 hour intervals. Protein in main meals is already part of our food culture.