HOME TRAINING VS GYM FOR MUSCLE GAIN AND MAINTENANCE

| 𝗛𝗢𝗠𝗘 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗩𝗦 𝗚𝗬𝗠 𝗙𝗢𝗥 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 𝗔𝗡𝗗 𝗠𝗔𝗜𝗡𝗧𝗘𝗡𝗔𝗡𝗖𝗘 |
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
Training in the gym with heavy weights is classed as superior for muscle growth by many when compared to home training because of something called mechanical tension which is the main driver of muscle growth. To maximise mechanical tension you need to be able to recruit as many muscle fibers in your muscle as possible during as you perform that exercise. This is easier to do with heavy weights in comparison to body weight home training but that does not mean you cannot do it with body weight training. You just need to be smart with your execution and exercise selection.

For example a body weight squat would be a poor choice for the vast majority of people as you likely aren’t eliciting nearly as much tension on your muscles. And as a result, your muscle fibers won’t become fully recruited unless you really push to take your sets to near failure by performing a ton of reps which is not effective use of your energy or time.

A better option would be a Bulgarian split squat shifting your body weight onto one leg instead of both to provide a more adequate level of stimulus. Its all about using your body weight effectively so you do not need to perform hundreds of reps to get close to failure. Another option to achieve this is to incorporate metabolic stress training using intensity techniques which I will go into in a future post.

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥.

𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏