Friday, 18 October 2013

How to Build Muscle Mass at Home

Posted by Sofia at 09:11

One common question often asked is: "Do I need to go to join a gym in order to workout and build muscle? Without a doubt the response is a 'no'. There are good points and of course bad points to working out both in a gym and at home but you can easily build muscle home.

Working out in a regular gym allows you access to all sorts of new and different types of equipment, you can get professional advice easily as well, plus it is likely to be much safer. If you have to cue up for equipment then this can be a little annoying also or if the people around you don't show the same motivation for muscle building as you do.

There are many positives to building muscle at home such as: very low cost, no travelling, train with your shirt off, listen to your own tunes, know waiting for certain equipment and you can yell at the bar as much as you want.

The negatives are the initial outlay of money at that is required to purchase the equipment although this will likely last a for ages and can be sold again second hand, you may also incur the wrath of your housemates/partner if you use up too much room.

Working-out at home allows you to build muscle mass at your convenience and if you go by the following how to build muscles fast at home guidelines you should not have a problem working-out at home:

1) Find a suitably large space, such as a garage, basement or spare room. The floor needs should be firm and strong making a ground floor a better option. A bonus would be a well ventilated area. If you workout in a garage ensure that no water can leak in as this will inevitably damage your equipment.

2) Permanently remove any easily damaged objects. Ample warning is provided by YouTube where a guy doing barbell curls unfortunately lets his barbell nudge his large fish tank with a barbell just a little too hard! Hilarious, of course unless it is your fish tank. Try to get a permanent set training spot, this will prevent any future mistakes like this. Imagine slipping a barbell into the screen of a plasma TV or dropping a dumbell on a new laptop, not too much fun.

3) Get the following pieces of equipment as a minimum: a set of cast iron dumbells and barbells, a weight bench, squat stand, a mat and a pull-up bar. The choice of home gym equipment is very good so shop around a bit but place high importance the durability and strength of the equipment because it will take a lot of hammer over the next few years!

4) Create a decent program. With the above equipment you can do all the classic muscle building exercises that will build muscle home for you. Bench-presses, squats, pull-ups, dead lifts are all must have compound exercises which should be made use of followed by movements such as: barbell curls, upright rows, shrugs, shoulder presses, lunges, lateral raises and bent over rows are also good to use.

5) Be aware of the dangers. As you are going to be working out solo then get a friend around to help you if you want to perform any heavy one rep maximums as this will help keep you safe. Always make sure that all weight discs are securely fastened to the barbell. most weight benches let you insert a pin at the bottom of your lift when the barbell is at the height slightly above your chest, ensure you insert this as if you cannot make the lift it can take the pressure for you, do the same in the squat stand too.

So, by following the above 'how to build muscle home guidelines' you can have a great workout, build heaps of muscle mass and all in the convenience of your own home.


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