Hypertrophy At Home

Oh, hello there Baby Bicep! How am I ever going to keep you growing without my gym open?! 🤷‍♀️

.

How many of you are asking yourself this question? (Come on, I can’t be the only one at home thinking about this, right? 💁‍♀️)

.

Well, if you are, I have GREAT news for you — you CAN effectively cut and pack on muscle mass with limited equipment, you just have to get more creative about it!

.

The key is, whatever exercise you are performing, do it to failure, every time: and I am not talking about psychological failure here (that “I’m bored, so I quit,” or “It’s starting to hurt, so I quit” type of failure), but actual physiological fatigue, where you get to a place you feel uncomfortable and stay there for a while…

.

A higher rep & sets count (20-50 reps/3-4+ sets) along with lower rest periods will be your best formula for maximizing strength and gains. *In the photos, I have include a list of some exercises you can choose based on parts of the body you would like to train. AND you can train body groups more frequently this way.

.

Bodyweight or light-weight training is SUPER safe for your muscles, joints, ligaments, and other soft tissues, but it does require quite a bit of willpower to get out of your head and push through!

.

Trust me, I 100% know what you are feeling if you are missing the normal, heavy power-lifts, squats, deadlifts, and presses you are used to doing 😭, but if you effectively utilize this time to continue building, your lifts will be stronger and more powerful once our gyms open back up again soon 🤞, I promise!

.

YOU GOT THIS! 💪

.

**If you do not have any light-moderate dumbbell sets available, use what you have on hand: pack a backpack, use water bottles, milk jugs filled with water/sand, cast iron skillets, etc…!

.

#hypertrophyathome #workoutathome #quarantineworkouts #gains #stayfit #stayhealthy

.

*Exercise List Source: renaissanceperiodization.com