6 Day Workout Routine For Weight Loss And Muscle Gain Working Out At Home – How to Maximize Muscle-Building Results From Your Home Workouts!

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Working Out At Home – How to Maximize Muscle-Building Results From Your Home Workouts!

One of the most asked questions in the bodybuilding world is how to achieve better results faster when it comes to building muscle. The most common response is that it takes time and patience, but there are several ways to build more muscle quickly – or at least faster.

Naturally shortening the time between sets, adding more reps per set and even adding more sets to your workout can all add to your hypertrophy – but only to a point. Overdoing it can be just as bad as skipping a workout, because the body needs to be able to recover adequately between workouts. Overtraining can cause injury, fatigue, loss of motivation and even muscle loss.

That’s where this technique comes in handy, because you only add it once or twice a week, and only to the one or two exercises you do that day. So let’s look at drop sets, super slow reps and forced negatives, each of which can help you build muscle faster when added judiciously to your training.

A drop set is an addition to your last training set. You have completed your 4 or 5 sets and when you finish that last set, with as little rest as possible you reduce the weight by 10 – 20% and do as many reps as you can. When that’s done, immediately remove another 20% of the weight and remove again. Again, only do this on one or two exercises per workout.

Another tip for building more muscle faster is to slow down your reps – a lot. Try for 2-3 seconds when you contract the muscle, and 4-6 seconds when you return to the starting point, without pausing at the top or bottom of the exercise. Very slow sets prevent you from using momentum to keep the target muscles working harder and allow you to focus entirely on feeling each rep and the muscles you’re targeting. This increased mind-muscle connection and increased time under tension will help you build muscle, even if you need to use lighter weights to maintain proper exercise form.

The third technique for today is the forced negative. The negative side of any exercise is that half of the fully contracted muscle returns to the original starting point. On curls, for example, this is lowering the weight back to full extension, while on pull-downs it allows the bar or handle to come back up. Since it takes more weight to exhaust the negative than the positive, finish your last set and then raise the weight beyond your ability to lift it and focus entirely on the negative.

This is a more advanced method, and you need to be careful to avoid injury. You need a spotter or exercise partner to help you with lifting in exercises like bench press or barbell curl because the weight is 20% above your max, and then they can let you lower the weight slowly and under control on your own – although they still need to watch you’re on the press bench.

This last method is also very helpful if you are doing weight training at home and only have dumbbells to use. In the gym it’s no problem because you’re getting stronger in dumbbell curls – you just go up to the next weight. But training at home usually means you only have a lot of dumbbells and soon no way to add weight. So after you use the super-slow set you can switch to a forced negative by using one hand at a time for the negative, while using both hands to lift the weight.

Do your dumbbell curls to failure and when you can’t get another rep, use both hands to raise the weight and lower it as slowly as possible using only one arm. This technique can also be used with bent rows, tricep extensions etc., but please don’t try it with squats as there is too much potential for injury, even with a spotter.

So use this technique to build your muscle mass faster with exercises at home – or even at the gym. Keep walking and make sure your sleep and diet are also right for the best results. And be sure to post your results on social media, to show your progress over time and to inspire your followers!

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