The Covid-19 pandemic has required lockdown measures in several places to prevent the transmission of the coronavirus. Like other leisure facilities where many people congregate in an enclosed space, gyms are often the target of lockdown restrictions.
For people who exercise regularly at the gym, there is concern that their progress will slow during the pandemic, with muscle loss and fat gain likely if there is no exercise regimen.
Fortunately, there are a number of ways to build muscle at home, even if you don’t have your usual heavy gym equipment. With a little creativity, anyone can meet and exceed their fitness goals, even during a pandemic!
WAYS TO BUILD MUSCLE WITHOUT GYM EQUIPMENT
1. DECIDE ON A DIET PLAN
What you feed your body also affects muscle growth. Eating the right foods to promote muscle growth should be a priority. Consuming high-quality proteins promotes muscle development; if the source is animal, seafood, or vegetable. Protein intake should be 1.6 to 2 g per kilogram of bodyweight if you tend to exercise a lot.
You can also choose to add complementary proteins from Transparent Labs. You should only take high-quality supplements to make sure your body is getting what it needs. For example, a grass-fed whey protein isolate with a high protein-to-weight ratio is perfect for making it post-workout.
2. ORDER YOUR EQUIPMENT ONLINE
Whether you’re creating a full-size workout space in your garage or choosing a few pieces for a smaller space, it’s a good idea to search online for the best home gym equipment. By investing in free weights such as barbells and kettlebells, you can build muscle more easily than without any equipment. Get as many weights as possible so that you can progress to a heavier lift over time. Do some research on exercise routines suitable for free weights and compact equipment such as resistance bands.
3. PLAN YOUR WORKOUTS
Websites and video platforms make it easier than ever to create a training plan from the comfort of your home. Find a routine you can do each week, or try this routine to focus on a different body part each week. You can start with the arms in your first week; chest and back for the second; shoulders during the third week and legs and abs in the past week.
Alternatively, if you are stuck with ideas, you can always ask a fitness trainer for help. They can offer online consultations while gyms are closed.
If you’re already a veteran in the gym, you can still challenge yourself. Create a progressive exercise program that will get your body to do something new every week. Divide the sets, reps, tempo, and breaks between sets. You can also do different workouts so that you don’t get bored and stop halfway through. Remember, people who quit smoking lose muscle before they even start.
4. DO RESISTANCE TRAINING
If you think building muscle has to do with carrying heavy weights in the gym, you are missing an important part of the process.
Resistance training involves working with elastic bands of different thicknesses to create a force to resist, much like weights. With resistance training (or bodyweight), you still load and challenge your muscles, even without having to lift heavyweights.
If you want to get the most out of strength training, use a combination of resistance training and traditional equipment. This type of workout has different ranges of motion that help focus on different parts of the body.
Resistance training or bodyweight training can also help you build muscle in just three days a week. Frequency isn’t as critical as performing proper form.
To build muscle:
• Complete exercises that activate multiple joints, such as squats, bench presses, rows, and deadlifts.
• Do 3 to 4 sets of different activities with 8 to 12 repetitions.
• Do not overdo the repetitions to maintain your strength.
The following are routines you can do at home without any equipment.
Place your hands on the floor wider than your shoulders and push up.
As with a regular push-up, only the upper body is higher than the lower body. You can put your hands on the sofa, the first level of the stairs, a sturdy coffee table.
Raise your feet 1 to 2 feet off the ground. Place your hands flat on the floor and push up, pause for a moment and lower your upper body to the floor.
Explosive push-ups or slap push-ups
Place your hands on the ground, push back with enough force to lift yourself, and clap your hands before landing on the ground.
While many of us do well in the gym, there are many ways to build muscle, many of which you can do wherever you are. Especially during the pandemic, it is essential to keep the body in good condition. If you’ve been in the gym for months or years, you should commit to staying healthy by finding different ways to exercise. Remember, building muscle is also about fueling your body with the right foods and supplements. Staying physically healthy will benefit you, your loved ones, and the community at large.