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How to build muscle at home

How to build muscle at home

With gyms closed, countless people have started to work out in their own living room to stay in shape. That’s why fitness equipment sales spiked during the first national lockdown.

Fortunately, the internet makes home workouts easier than ever. There’s a wealth of free apps, YouTube tutorials, and online resources covering almost any type of workout routine you could ever need. 

The best living room workouts can increase your heart rate, work various muscle groups, and get fit in the comfort of your own home.

But what if you’re new to the entire concept of working out to build muscle without a gym? Check out these simple tips for beginners!

Resistance bands vs dumbbells for building muscle

When we think about building muscle, one of the first pieces of equipment we picture is a dumbbell. But lifting weights can be daunting, difficult, and even potentially risky for some people. 

Resistance bands are a convenient, cost-effective alternative to traditional dumbbells. You can perform dozens of resistance band workouts, including squats and bicep curls (to name just two). 

They also maintain tension on your muscles constantly during movements, which helps to build muscle in a way that dumbbells simply can’t. You’re far less likely to overextend your joints, too, because resistance bands restrict your range of motion naturally. 

And let’s be honest: they’re much easier to carry to the park or into your back garden if you want to exercise outdoors. 

Easy bodyweight exercises to try in your living room 

Bodyweight exercises are ideal for working different muscle groups at home without lifting heavy weights. All you need is a little space, good form, and perhaps a workout plan from one of the many free fitness apps or guides online.

One of the all-time classics is the humble standard push-up. These work your biceps, triceps, pectorals, and deltoids, but require proper form to avoid hurting your wrists. 

You can also try: 

  • crunches
  • reverse crunches
  • bicycle crunches
  • squats
  • planks
  • bench dips 

You can experiment with various types of equipment when working out with your own bodyweight, including pilates balls and foam rollers

Just be careful when you try bodyweight exercises as a total beginner. Make sure you watch tutorials, read expert advice, and try to maintain good form for maximum effectiveness. 

What to eat after working out at home

Nutrition is just as important as exercise if you want to build muscle and get in shape. Your muscles draw on glycogen stores while you work out, leaving them in need of replacements. Proteins in your muscles also break down and become damaged. 

So, you need to eat the right foods to top-up your glycogen and help your muscles repair themselves after exercising. Focus on proteins, carbs, and fats, including:

  • quinoa 
  • oatmeal 
  • eggs 
  • leafy dark green veggies
  • Greek yoghurt
  • protein bars
  • potatoes 
  • nuts 
  • avocado 
  • pasta 

Follow these quick, easy tips to get your home workouts off to a healthy start. Want to buy quality fitness equipment at unbelievable prices? Check out our great range for plenty of amazing deals!