If you’re just training with your bodyweight or lighter weights with your home workouts, you aren’t eliciting nearly as much tension on your muscles as you are with heavier weights. And this makes it difficult to grow muscle at home with a home workout routine. However, don’t lose hope if you’re training for muscle growth at home. When it comes to ‘how to build more muscle at home,’ metabolic stress is another pathway we can take advantage of. And in this video, that’s exactly what I’ll show you how to do with 4 science-based home workout tips and tricks that will help you build muscle at home more effectively. The first of my home workout tips and tricks is something called overcoming isometrics. All you need is a towel. Let’s say you’re about to perform a set of banded or light weight squats. What you can do is first perform a squat isometric. So simply wrap a towel or bed sheet under your feet and wrap it around each your hands. Then, use your legs to push up with maximal effort against the immovable resistance, and keep this up for 20-30 seconds. It works for virtually every one of your muscle groups, and is just an effective way of ensuring that you’re able to activate all of your muscle fibers and accumulate more metabolic stress during your sets with lighter weights to boost the growth you experience. When it comes to training for muscle growth at home, make use of something called rest pause sets. So, you’d perform your first set until failure or close enough to it and note down how many reps you got. Let’s say you got 20 reps. Then, you would stop and rest for just 20 seconds, and then go right back into the exercise and again take it as close to failure as you can. Keep repeating this short rest and work cycle UNTIL you manage to match the number of reps you got in your first set, so in this case 20. The benefit of executing your sets in this fashion is not only that it saves time, but for many individuals it mentally pushes you to get closer to true failure while considerably boosting the metabolic stress in your muscles.
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The next method to grow muscle at home is to mindfully squeezing the target muscle as hard as possible during, and in between each rep. Doing so helps elicit a little more metabolic stress, fatigue, and tension to that muscle. So what I’d suggest is with something like curls, rather than just mindfully curling the weight up, focus instead on contracting your biceps as hard as possible as you do so. When properly applied to your various exercises, you won’t be able to do nearly as many reps as you could do previously due to the heightened level of fatigue and metabolic stress in your target muscle, which will as a result lead to better growth from those sets. The fourth and final method to build muscle at home is to combine the various equipment you have available. Most of you will have light weights and some kind of band laying around at home. Light weights on their own may not be challenging enough for growth. But by throwing a band into the mix, it now becomes increasingly challenging. And the added benefit about using bands to accomplish this is that they provide a progressively increasing resistance to provide resistance in parts of the exercises where there would normally be none. Hopefully you were able to see that regardless of how limited you are with your home workouts, there are various home workout tips and tricks that you can manipulate the way in which you perform them in order to increase the level of growth you experience from them. And it’s key strategies like this which make all the difference in terms of the effectiveness of home workouts and is something that most home workouts unfortunately miss the mark on. 
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That’s why within my Built With Science programs, the home workouts included are designed so that regardless of what equipment you may or may not have available, you can continue maximizing your results and building muscle while working out at home. And therefore, when used in tandem with the gym-based program, you can seamlessly transition between your home workouts and your gym-based workouts whenever you please. To find out which program would be best for you, simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at (HOME WORKOUTS BONUS INCLUDED): https://builtwithscience.com Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little – blessings. – https://thmatc.co/?l=B17DEC20 STUDIES: REP RANGE https://www.ncbi.nlm.nih.gov/pubmed/29564973 REST PAUSE SET https://journals.lww.com/nsca-jscr/Citation/2019/07001/Strength_and_Muscular_Adaptations_After_6_Weeks_of.13.aspx FORCEFUL CONTRACTION https://docit.tips/download/the-acute-and-chronic-effects-of-ano-load_pdf

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

37 thoughts on “How To Build MORE Muscle With Home Workouts (4 Science-Based Methods)”
  1. Not gonna lie… I was sore for days after filming this. Give these methods a shot and you’ll see (feel) exactly what I mean. And, as mentioned in the video, don’t forget to take advantage of the limited time bonus home workout program bundle I’ve just made available on the site! Link is in the description box! Cheers!

    1. Did you try one leg squat while holding a table over your head, one arm push up and pull up with 10kg of water bottle in a bag, doing planch or other hard stuff olding on the side of a table or chair, etc ?

  2. You’re one of the only science-based fitness YouTubers who has tackled the challenge of maintaining and growing muscle at home with accessible equipment in the last few weeks. Thank you so much for the work and amount of information/helpful tips!

  3. 8:14 come on. Even I know that you should put the band on the inside if you want to grow your biceps, as it will force you to turn your hands outside (the term is slipping me as english is not my first language)

    PS: nice video overall

  4. Can’t even describe how important this video was for me right now. You’re the man Jeremy! As always keep up the great informative work!!

  5. One I am really curious about is Time under tension sets (e.g. 4 seconds up, 4 seconds hold, 4 seconds down ). Does it provide similair benefits?

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