Home training is the perfect solution for those who don’t have time/money to visit the gym or in such a period of pandemia we all experience nowadays. Home training means being able to train whenever you want with the shower in one minute from you. And no people around… Sounds not that bad, doesn’t it? Yet depending on your goals, training at home causes different hesitation, “Can bodyweight exercises build my muscles? Would it be that effective as training with a personal trainer in the gym? Can I achieve the desired results by myself?”. Yes, there are a lot of questions that can make you feel unconfident in the effectiveness of home training. So, in this article, I decided to clear everything up to instill more confidence in you about training at home.
Ready? Let’s go!
Can I build my muscles with bodyweight exercises at home? In short, yes! But let me explain in more detail how it’s actually possible. Gaining tissue mass creates muscle tissue testing while developing higher protein production. Mechanical tension is the first thing to help you achieve the goal. It happens during weightlifting when your muscles experience tension. The result? Gaining weight by causing the response of cells and molecules.
Microtrauma is the second one that happens when you have microtears during resistance training. The body starts to repair these tears, which leads to tissue growth. What causes this trauma? Any exercises, e.g. squats, plank, etc. Plus, it may be some exercise you have never performed before. Even running and dancing can cause microtears as it doesn’t have to be only the result of mechanical tension.
Metabolic stress, the last one, occurs when you can say your muscles are literally burning on the final reps of any exercise. It leads to the cause of metabolites which are caused in the muscle tissues and work as one more way to build your tissues. Moreover, it causes to release of testosterone and growth hormone that triggers muscle growth.
Microtrauma happens when you get microtears in your muscles during resistance training. Your body starts to repair these tears, and that forces tissue growth. What causes the trauma? Any exercises, e.g. squats, plank, etc. Plus, it may be some exercise you have never performed before. Even running and dancing can cause microtears as it doesn’t always have to be the result of mechanical tension.
How to grow your muscles at home? There are a looot of ways yet here are gathered the most common and efficient ones:
- Increase the number of reps. Reduce the break time.
- Change the speed when training or the angle of exercise.
- Add 4-second holds when you’re at the bottom of the move.
Try them and see the results for yourself!