Men and women who want to increase muscle mass are often mistaken in thinking that this can only be done in the gym. In fact, by performing strength exercises according to a well-organized plan and taking into account all the nuances that can affect the effectiveness of training, it is possible to achieve the formation of a beautiful athletic body with developed relief muscles at home.
Advantages and disadvantages of home strength training fitness
Conducting strength fitness classes at home, aimed at stimulating active muscle growth, has a number of the following advantages over working in a professional gym:
significant budget savings, since, while exercising at home, you do not need to regularly purchase a subscription to a fitness room;
the ability to train at any convenient time according to an individual schedule, drawn up taking into account the lifestyle and work schedule;
a familiar home environment and the absence of strangers make the exercise more comfortable and allow you to focus on work without being distracted by what is happening around you;
the absence of queues for sports equipment, which are often at peak hours in popular gyms.
The disadvantages of doing fitness classes at home include the following factors:
limited space for training;
the impossibility of acquiring a large number of sports equipment necessary to perform a variety of exercises. For example, not all people who want to do strength training at home can afford a barbell with a rack, due to its high cost and bulky dimensions;
the absence of a coach who could develop the most appropriate fitness program, as well as constantly monitor its implementation and the correct exercise technique.
The most effective exercises for increasing muscle mass
Most often, dumbbells are used in home strength fitness classes, since they are convenient to store, and when working with them, you do not need as much free space as when training with a barbell. However, due to the limited weight range, dumbbells are somewhat inferior in their effectiveness to the barbell.
Performing exercises only with dumbbells, without a complex combination of this sports equipment with a barbell, it is difficult to achieve genetically the maximum possible muscle growth, but you can significantly improve muscle volume, achieve their relief, increase strength and improve overall physical fitness.
In order to exert an intense load on the muscles of the lower extremities during home fitness, you need to perform the following training movements with dumbbells:
stepping onto the platform while holding weights in fists;
various lifts on the toes of the feet to work out the muscles of the legs.
To work out the muscles of the press, a number of such strength exercises should be performed:
lifting bent and straight lower limbs in the hang.
To stimulate the development of the muscles of the back, chest, shoulder girdle and upper limbs, it is necessary to perform the following set of exercises, including several of its elements in the training, depending on which muscle group needs to be worked out:
tilt weight pull;
breeding shells, lying on a horizontal bench;
flexion of the upper limbs to work out the biceps of the shoulders;
a variation of push-ups performed on uneven bars;
press up in a sitting position;
breeding shells to the side, standing upright and tilted;
Home fitness classes should be carried out, observing a number of the following rules:
training must be started with a warm-up, during which it is necessary to work out the joints and increase blood flow to muscle tissues with the help of light cardio loads;
it is impossible to perform the entire complex of the above training movements at once. Depending on the chosen fitness program, you can perform either one exercise for all major muscle groups, or up to 5 training movements aimed at working out the muscles of a certain part of the body;
the number of sets and repetitions in each of them depends on the purpose of the training, the working weight used and the level of physical fitness. If it is necessary to achieve the maximum increase in muscle mass, then the number of approaches and repetitions should be small (up to 6 sets of 6 repetitions), and the working weight should be the limit. To work out the relief of the muscles and separate the individual muscles, the number of repetitions in the approach can be increased to 12, and the weight reduced to moderate;
the workout should be completed with exercises to stretch the muscles on which the load was exerted. Thus, you can relax the muscle fibers and reduce the risk of krepatura;
you need to train regularly — 2–3 times a week, and between workouts you should rest so that the muscles can fully recover.
Tips for organizing a regimen and diet for muscle growth
The effectiveness of strength training is influenced not only by the regularity of work, adherence to the fitness program plan, as well as compliance with technical and organizational rules, but also by the diet, which must meet the following requirements: