The Covid-19 pandemic has necessitated lockdown measures in several locations to prevent coronavirus transmission. Like other leisure facilities where lots of people gather in an enclosed space, gyms have been a frequent target of lockdown restrictions.
For people who train at the gym regularly, there is concern that their progress will be diminished during the pandemic, with muscle loss and fat gain likely in the absence of an exercise regime.
Fortunately, there are several ways to build muscle at home, even if you don’t have your usual heavy gym equipment available. With a little creativity, anyone can reach and exceed their fitness goals, even during a pandemic!
Ways To Build Muscle Without Gym Equipment
1. Decide On A Diet Plan
What fuels your body also impacts muscle growth. Eating the right foods to help your muscle growth should be a priority. Consuming high-quality protein supports muscle-building; whether the source is animal, seafood, or plant-based. Intake of protein should be 1.6 to 2g per 1kg of your bodyweight if you tend to work out a lot.
You can also choose to add supplemental Transparent Labs protein. You should only take high-quality supplements to ensure that your body is getting what it needs. For example, a grass-fed whey protein isolate with a high protein-by-weight ratio is perfect for making into a post-workout shake. Stay away from artificial sweeteners, gluten, and artificial preservatives.
2. Order Your Equipment Online
Whether you’re creating a full-size training area in your garage or choosing a few pieces for a smaller space, it’s a good idea to look online for the best home gym equipment. Investing in free-weights such as dumbbells and kettlebells will help you build muscle easier than without any equipment. Get as many weights as you can so you can progress to heavier lifting over time. Do some research for workout routines that accommodate free weights and compact equipment like resistance bands.
3. Plan Your Workouts
Thanks to websites and video platforms, it’s easier than ever to build a workout plan from the comfort of your own home. Look for a routine you can do per week or try this routine to target a different body part per week. You can start with the arms at your first week; chest and back for the second; shoulders for week three, and both the legs and abs on the last week.
Alternatively, if you’re stuck for ideas, you can always ask a fitness coach to help you. They may offer online consultations while gyms are closed.
If you’re already a gym veteran, you can still challenge yourself. Create a progressive training program that will keep your body doing something new every week. Breakdown the sets, repetitions, tempo, and rests between sets. You can also create varying workouts so that you won’t get bored and stop halfway. Remember that quitters lose the muscle before they even start.
4. Do Resistance Training
If you think building muscle is all about lugging heavy weights in the gym, you’re missing out on an important part of the process.
Resistance training includes working with rubber bands of varying thickness to create a force to work against, much as is the case wih weights. With resistance – or bodyweight – training, you’re still loading your muscles and challenging them even without having to lift heavy dumbbells.
If you want to take full advantage of weight training, use a combination of resistance training and traditional equipment. This type of workout has different ranges of motion that will help target various areas of the body.
Resistance or bodyweight training can also help you build muscle in as little as three days a week. Frequency is not as crucial as executing the right form. It helps if you give your muscles time to heal and recover.
To build muscle:
- Complete exercises that activate multiple joints, such as squats, bench presses, rows, and deadlifts
- Do 3 to 4 sets of various activities with 8 to 12 repetitions
- Don’t go overboard with the repetitions, to preserve your strength
5. Build Your Chest, Arms, And Legs – Without Equipment
You may also accomplish resistance training without weights or rubber bands by working against your weight.
The big three muscle groups you want to build muscle require specific exercises that target these areas. Exercises such as the press-ups or push up simultaneously target all three areas. When getting down on the floor, make sure that your back is straight. Place your hands in a narrow position if you want to focus on working your arms, and go wider for a chest-centric exercise.
The following are routines you can do at home without any equipment. You can increase the intensity of your workout and build endurance over time by adding extra reps:
Place your hands on the floor wider than your shoulders and push upwards.
Similar to a regular pushup, only your upper body is higher than your lower body. You can plant your hands on the couch, the first level of the stairs, a sturdy coffee table.
Decline Push Ups
Elevate your feet 1 to 2 feet off the ground. Place your hands flat on the floor and push upwards, pause for a while, and lower your upper body to the ground.
Explosive Push Ups, or Clap Push Ups
Place your hands on the floor, push back with enough force to lift yourself, and clap your hands before landing on the ground.
Although many of us thrive at the gym, there are many ways to build muscle, many of which you can do wherever you are. It’s crucial to keep the body in good condition, especially during the pandemic. If you’ve been dedicated to the gym for months or years, you need to commit yourself to be healthy by finding different ways to exercise. Remember that building muscle is also about fueling your body with the right foods and supplements. Keeping yourself healthy physically will serve you, your loved ones, and the wider community.