Can you gain muscle mass while working out from home?

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The current COVID19 pandemic has caused us to stay indoors and maintain social distancing. Gyms and parks have been kept closed to the public due to the pandemic, thus forcing many of us to look at working out solutions at home. Working out has its own sets of pros and cons, but what's important is that you stay fit and in shape during this lockdown. Many state governments across the country have allowed gyms to function, albeit in a limited capacity, but given the nature of the pandemic, many are sceptical to step foot in the gym, knowing the dangers. So Is it possible to still workout from home and gain muscle? With a well planned out workout routine, the same can be achieved.


Focus on the compound lifts:

When was the last time you had a workout session that truly challenged you? Chances are that you would need to think long and hard about it. While you may not have access to all the gym equipment at home, with the right intensity, you can achieve similar, if not better results while working out at home. You can focus on the compound lifts such as squats, bench press, deadlifts, overhead shoulder press, and other complex compound movements that involve the use of more than one muscle group.

Make it challenging:

While the above-mentioned lifts may have been something that you have been following at the gym, you can crank up the intensity, by making the same a lot more challenging. One way of doing the same is by including pause reps in your workouts. For example, when you squat, you can pause at the bottom for 3 to 5 seconds. The same with the bench press, where you can pause at the bottom of the rep. Another way of making the same challenging is by doing slow and focused reps, ensuring that your mind-muscle connection is in sync, thus making your workouts more valuable.

Volume is the way to go:

One of the easiest ways of gaining muscle mass is by focusing on the number of reps you do while keeping the rest intervals between sets extremely short. For example, you can do a set of 10 reps for 10 sets, while resting for 60 seconds between sets (German Volume Training). If GVT is not your cup of tea or is too intense for you, then you can go a little easy, by opting for an easier 5 X 5 or 10x 5 volume training, with the same rest interval between sets, and including pause reps into the workout. The focus here is to get the most done in the shortest time, which within a few weeks, you will notice a significant gain in muscle mass and fat loss as well if done the right way.


Gaining muscle mass can be challenging for many, but with the right intensity and focus, the same can be achieved in a shorter time.





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