Can you gain muscles from home workouts?

Asked 4 years ago

Elmer Hahn

Thursday, August 06, 2020

Yes! Most people believe that you need to go to the gym and lift weights to gain muscle, but that is not true. In order to gain muscle, you need to eat in a calorie surplus and perform resistance training, both of which can be done at home!

In order to eat in a calorie surplus, you will need to calculate your total daily energy expenditure (TDEE). There are a number of online calculators that can help with that. Once you know your TDEE, add approximately 500 calories to it. That will give you an estimation of the number of calories you should be eating each day to be in a calorie surplus. Use a calorie counting app, like MyFitnessPal, to make sure that you are achieving your calorie goals. You will also need to ensure that you are eating a sufficient amount of protein, in order for your muscles to recover and grow.

In order to perform resistance training, you do not need a gym membership or a lot of equipment. Resistance training can be performed using only your bodyweight. Try exercises like squats, push-ups, pull-ups, lunges, sit-ups, and variations of each. Over time, your body will adapt and the movements will become easier. You will then need to implement progressive overload in order for your muscles to grow. You can do this by increasing your reps, decreasing your rest time, or adding weights, like a water bottle or heavy bag.

Building muscles at home may not be as easy as building muscles at the gym, but it can definitely be done!

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