When starting from the beginning the first and most important thing you need to achieve is the ability to perform the basic muscle-building compound exercises. These are the exercises, more than any other exercises that will be responsible for putting muscle on you. Also using simple gym equipment is a good way to start off.
You do not need an expensive gym membership to gain muscle growth. With just a few types of equipment, you can do exciting home workouts that will build muscle fast. You just need to know the important factors involved in muscle gain and you can make them work for you when working at home.
You can fit your home workout space with the basics equipment depending on your budget that will allow you to do a range of exciting exercises at home.
The following guides will help you to grow your muscles with gym equipment:
1. Volume And Frequency
When you are working out at home, workout volume and frequency is very key. Although you should be conventional in the first few weeks while your body is adapting to exercise, after that you will build more muscle faster by working out often at a high intensity and with a high volume. Basically the more you challenge your muscles, the more growth you will stimulate in a shorter period of time. Having access to your home gym makes this easier because a workout is always just a few steps away.
2. Sets And Rest
When you are starting out aim for 10 to 20 sets per muscle group per week. When you start to see results and your body adapts you should add more sets for more volume. With this approach, you can build muscle at home and improve your overall fitness. The rest period between sets is generally 60 seconds.
3. Compound Body Weight Exercises ( Go Heavy)
The use of dumbbells and weight lifters are important for your home gym. Introducing these lifts into your training will not only build muscle tissue but also build explosive power. This move also rushes blood to your glutes, hamstrings, shoulders, and arms to capitalize on muscle growth.
4. Go Multi-Joint
If you have muscular single-joint movements like biceps curls or triceps extensions do not build muscle quickly. Instead, you should use multi-joint exercises like pushups, deadlifts, squats, and bench pressing. Not only do these exercises work additional muscles in less time but they also allow you to use a much heavier weight than you can lift with single-joint exercises.
5. Avoid Cardio
Your body needs calories to build muscle and if you are doing a significant amount of cardio exercise like running or bicycling, you are burning calories that your body could otherwise be used to build muscle. So if you want to build muscle as quickly as possible, only use cardio for a brief 2–5-minute warm-up, and then focus on weight training only.
6. Use Of Supplements
The most effective supplements you should be consuming to gain muscle quickly are High-quality protein powder and a creatine supplement. Supplements work when you also work out since they can have side effects if you don’t.
7. Recover
While you are resting be sure to give your body what it needs to properly recover and put the muscles into a state of ideal growth. Activities that can enhance recovery include cold showers, massage therapy e.g. massage machines which you can buy online through Jamboshop or foam rolling, stretching, breathing exercises, and sufficient sleep.
8. Stress-Free
High intensities of stress can rapidly drain testosterone, muscle-building hormone, and increase levels of cortisol, a catabolic, muscle-damaging hormone. If you discover yourself at work or school with a constantly high heart rate, moody personality, shallow breaths, or high body temperature, it is likely that you are too stressed for ideal optimal muscle growth. The disadvantage of using gym equipment’s for example treadmills is that if your mind is disrupted you can end up getting injured.
9. Hydration Is Key
Water is required to transport nutrients to your cells and also transport waste out of the body. In order to move and stretch your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramps. Since muscles are controlled by nerves, without the proper water and electrolyte balance, muscle strength and control will also be reduced.
It is essential that you stay hydrated if you want to build muscle and experience optimal performance in the gym.
In conclusion
Exercise training breaks down your muscles. Protein builds them back up. And the harder you’re lifting weight lifters, the most important of the muscle-building foods to consider is protein intake to aid in recovery