How to train at home?

How to pump muscle at home?

Let's start with the fact that only beginners can see the effect in the form of muscle growth from home exercises. Moreover, only those beginners who do not have problems with excess weight, and are of the ectomorphic or mesomorphic type of physique.

For those who have excessive body weight, and refers to endomorphs, a slight increase in muscle mass will not make a significant difference - under fat, muscles simply will not be visible. Therefore, in this case, it is recommended that you first take a diet.

Why only a beginner can be pumped at home?

In order for muscles to grow, they need a constantly increasing load. Starting with exercises with body weight, in just six months you can achieve significant progress, reaching the exercises with dumbbells weighing 20-30 kg.

If your home gym consists of a pair of light dumbbells and a horizontal bar, then after a couple of months of this load you will become few. Undoubtedly, the muscles will come in a tonus, but noticeable changes in physique and volume should not be expected.

Thoracic muscles at home

The first mistake of those who train at home is a huge number of repetitions. For example, push-ups from the floor they perform 50-70 times. Unfortunately, this only burns muscles, and for their growth you need a heavy weight and a low number of repetitions( no more than 15).

If you want to pump up your breasts with push-ups, first do a dumbbell press, and then, when the pectoral muscles are tired enough, do 10-12 repetitions of reverse push-ups( when the legs are on the rise) at a very slow rate.

FitSeven's home training program

has already written about a home exercise program with dumbbells. It is important to add that this program is recommended only for beginners, the rest it is suitable only as a general workout, but not in the form of a way to seriously puff up.

Only by purchasing a real barbell and a set of scales, you can seriously change your body at home. At the first stage, we recommend a basic program, and then - a program for muscles as a basis, which will change to your needs.

Serious training - home bar

For serious home training, you will need an Olympic bar and a set of weights, which allows you to load it to a minimum of 100 kg. In addition, a bench with a varying angle of inclination, and, of course, a rod holder will be required.

This kit will allow you to perform all the basic exercises - squats, bench press lying down, standing press, pulling to the belt and deadlift. By the time you reach the working weight of 100 kg in any of these exercises, you already seriously change your shape.

How to make a gym at home?

In addition to the bar and a set of pancakes to it, you will definitely need a cardio-training device for warm-up and hitching. The ideal choice will be a rowing machine that allows you to achieve active recovery in the upper half of the body.

Choosing between an exercise bike and an ellipsoid, the preference should be given to the latter. Also we do not recommend buying various exotic simulators in the spirit of a "powerful rider" - a normal ellipsoid will cope with its task much better.

Diet for muscle growth at home

If you are training with light dumbbells, then no diet or sports nutrition will not be able to give a significant muscle gain. If you are engaged with a barbell, then a high-protein diet will greatly accelerate the growth of muscles.

Speaking of relief, flat stomach and weight loss, remember that only the diet plays a crucial role in these cases. Even without additional cardio, you will lose weight while on the right diet, and reducing the daily rate of calorie intake by 20%.


Home training with light dumbbells will help only a thin beginner, and for serious training you will need a bar, a set of weights and a cardio. Only in this case you can get pumped at home.