Working Out At Home: How to gain muscle faster and better is one of the most often requested issues in the bodybuilding community. The most typical reaction is that it requires time and patience, yet there are several methods for gaining more muscle quickly, if not immediately.
Reducing The Time Between Sets
Naturally reducing the time between sets, increasing the reps in each set, and even adding additional sets to your workout can all increase hypertrophy, but only to a certain extent. Overdoing it can be just as harmful as skipping the workout because the body requires time to recuperate properly in between sessions. Injury, fatigue, demotivation, and even muscle loss are all consequences of overtraining.
This is where these strategies are helpful because you just use them once or twice a week and only on one or two exercises that day.
Drop sets are extra sets you do after the final set of an exercise. You’ve finished your four or five sets, and when you finish the last set, you lower the weight by 10 to 20 percent and perform as many additional reps as you can with the least amount of rest. Once it is finished, take off another 20% of the weight and perform another rep.
Slowing down your reps significantly is another suggestion for gaining more muscle more quickly. Without pausing at the top or bottom of the exercise, aim for 2-3 seconds when you’re contracting the muscle and 4-6 seconds when you’re returning to the starting position. Slow sets allow you to completely concentrate on feeling each rep and the muscle you are targeting while preventing you from leveraging momentum to make the target muscles work harder. Even if you have to use somewhat smaller weights to maintain perfect exercise technique, this improved mind-muscle connection and increased time under tension will go a long way toward helping you gain muscle.
Forced negatives are the third strategy for today. Any exercise’s drawback is the distance traveled from the starting position back to the fully contracted muscle. For example, a curl involves dropping the weight back down to full extension, whereas a lat pulldown, involves allowing the bar or handle to rise back to the top. Finish your last set, then increase the weight past your lifting capabilities and concentrate solely on the negative since it takes more weight to exhaust the negative than the positive.
This is a more sophisticated technique, therefore you must use extreme caution to prevent harm. Since the weight in exercises like the bench press or barbell curl is 20% above your maximum, you’ll need a spotter or workout partner to assist you with the lift. They can then let you reduce the weight slowly and under control on your own, however, they must still spot you during the bench press.
- If you’re doing weight training at home and have only access to dumbbells, this last technique is also a huge assistance. As you get stronger at dumbbell curls in the gym, there’s no problem — just move up to the next weight. But when you work out at home, you typically have a limited supply of dumbbells and eventually no method to add more weight.
- Perform your dumbbell curls to failure, and when you are unable to complete another rep, raise the weight with both hands and descend it as gently as you can with just one arm. However, please don’t do it with squats as there is just too much of a risk of damage, even with a spotter. This method can also be utilized with bent rows, triceps extensions, etc.
So employ these methods during your at-home workouts or even at the gym to increase your muscle mass more quickly. For the best outcomes, stay on course and ensure that your sleep and diet are both optimal. Additionally, make sure to share your findings on social media to motivate your fans as well as to demonstrate your development over time.