No gym access? Limited with the amount of equipment you have, or have no equipment at all? THIS is the time we need to become adaptable & train smarter. Your main goal for now is maintenance rather than muscle growth i.e. hypertrophy, this is not to say that if hypertrophy is your goal that you cannot put on muscle, it is just that the process to gain that muscle will take you longer to achieve.
1. Focus on TEMPO
If you are only doing bodyweight exercises or using lighter weights, tempo is a great way to help keep the muscles under tension longer & build that mind muscle connection.
Example: SQUATS; using a 3210 tempo.
- 3 second lowering (eccentric phase)
- 2 second pause at the bottom of the squat where the muscle is under the most tension
- 1 second lifting (concentric phase)
- 0 second pause at the top of the movement
Repeat.
2. Increase your reps and work close to failure
Given your limited access to equipment your sets, reps and rest (see no. 3 below) will most probably change. Try the following:
Sets: 5-8
Repetition: 8-12 OR instead focus on higher rep range that allows you to work close to failure.
3. Limit rest period
To help keep the intensity levels up aim to keep rest periods between sets to 45 seconds - 60 seconds.
4. Incorporate compound exercises into your program
What are compound exercises? Well we're glad you asked! A compound exercise is an exercise that uses more than one joint or muscle group. This requires more energy than an isolation exercise (using only one joint or muscle group).
Examples of compound exercises:
- Push up
- Squat
- Dips
- Lunges
If you do include any isolation exercises in your program ensure they are done AFTER your complex exercises.
5. Think outside the box
Everyday household items such as your table, couch, foot stool ect. can be used to help increase difficulty & spice up your workout.
6. Don’t default to jump split squats & burpees
Because you see it being done by “fitness influencers” does not mean it is right for you. People who are not used to that style of training sometimes end up doing more harm then good. This can be due to improper body movement i.e. poor form & not being used to high impact explosive exercises. We recommend that you start with the basics and once you are confident and comfortable with your form, work your way up.
Need help putting together a program?
The team at BBM would be more than happy to assist you! See below how you can get in contact with us today to get you started on your home personalised program!
For more information sign up at bootybyme.com, or hit up our socials @bootybyme on Instagram, https://www.facebook.com/bootybyme Facebook page, in addition you can opt to join our private Facebook group https://www.facebook.com/groups/bootybyusmovement/ to become a part of the BBM Strong Squad! 🍑
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