How to build workouts without iron at home?
First of all, you need to set a goal and strive to achieve it. So, decide what you want to get out of your iron-free workouts at home. For example, to lose weight, special attention should be paid to cardio exercises, although strength training will not be superfluous
To improve your health, you can simply perform a set of general strengthening movements. To increase your endurance, you will again have to turn to aerobic exercise, for example, jogging every day. Well, if you decide to pump up your muscles, then you can’t do without strength training. In addition, you need to review your nutrition program.
You should also remember that in bodybuilding you can work to gain weight and improve physical parameters, as well as dry off. For constant progress as muscle size increases, it is necessary to increase the load. This is achieved by increasing working weights. For effective drying, it is necessary to increase the number of repetitions in a set and adhere to a dietary nutrition program.
There are also disadvantages to home training. First of all, we are talking about the lack of special equipment and sports equipment. But they can be replaced with objects around you, although purchasing a pair of collapsible dumbbells would be very useful.
Also in the gym you can find a good instructor who will help you create an effective training program and show you the technique for performing all the movements. Mirrors, which are available in any gym, are also very helpful in training. With their help, you can control your technique, and this is very important.
If you have not played sports before and decide to start training without iron at home, then you need to acquire a certain amount of knowledge. Since you will not have an experienced mentor next to you, read special literature on bodybuilding.
Unnecessary – remove / Necessary – supplement
Over time, it will become clear what needs to be left and what needs to be removed. I tune in to this wave, because sometimes I behave completely wrong in this regard. Sometimes I write something down, and then I can’t help but do it, because the training plan is already ready on paper - and I wean myself off this.
It’s one thing to say and not do, but it’s quite another when you get acquainted with something new and are in search of your own path. Trial and error is sometimes necessary, but you need to boldly refuse what doesn’t fit without any “well, I was going to / thought / wanted.”
How to eat properly when training at home?
To gain weight, you must actively consume foods containing protein compounds - eggs, dairy products, meat and fish.
Even if you train intensely, but eat poorly, don’t expect muscle growth. Also, do not exclude fats and carbohydrates from your diet. You just need to limit fats and switch to eating vegetable ones. Carbohydrates give the body energy and are very important for your body during intense strength training without iron at home. Switch to a fractional diet, eating at least five times a day. Also remember that during your last meal you need to eat foods containing protein compounds. For breakfast you should eat carbohydrates and plant fiber. An excellent choice here would be various cereals.
It is also necessary to remember about micronutrients, since they are used by the body in all processes, including the creation of new muscle fibers. If you think that sports nutrition is a scam, then you should change your attitude towards sports supplements. Of course, you don't need to use every supplement that you can find in sports nutrition stores, but protein mixtures will be very useful. If you have a thin physique, then you will probably need a mass gainer.
How to train without iron at home?
After an intense workout, the body must rest so that muscle growth processes are activated.
Most often this takes two to three days. As a result, you should not exercise more than 2-3 times during the week. But this applies to training in the gym, and at home you will work with your own weight and the body needs to rest much less after such training. If you want to progress quickly, then practice daily.
It is important to stick to your predetermined schedule and try not to change it without good reason. If you have not previously exercised, then start with a full-body workout. When your muscles become strong enough and your body adapts to the stress, your progress will slow down. In this situation, you will have to switch to a split program and train specific muscle groups on certain days.
A set of exercises for home workouts without iron
Chest muscles
- Push-ups - start working with your own weight, and when this load turns out to be too light for you, you need to start using additional weights. This could be, say, a backpack with heavy objects.
- Dips - the situation is similar to classic push-ups.
- Training with an expander - the best option is to use rubber bands, which will allow you to increase the load.
- Explosive push-ups are an exercise you can only perform once your muscles are strong enough. When you start to move up from the lower end position of the trajectory, do not just return to the starting position, but with a sharp movement push your body up, jumping to the sides.
Back muscles
- Pull-ups - Since you don't have a barbell handy and you can't do deadlifts, you'll have to do pull-ups. If you can do a dozen pull-ups with your own weight, then you should wear a backpack with weights.
- Pull the backpack in the direction of the abdomen - take the backpack in your hands and tilt your body forward. The back should be straight, and there should be a natural arch in the lower back. Start lifting the backpack towards your stomach.
- Deadlift with a backpack - performed similarly to the classic exercise.
Leg muscles
- Squats – Again you will need a backpack and the technique for performing the movement is similar to a barbell.
- Pistol - you've probably been familiar with this exercise since school, and it consists of squats on one leg.
You also need to work your abdominal muscles and to do this, perform all types of crunches.
We will not dwell on these exercises, since you should be familiar with them. If you are still working only with your own weight, then perform the maximum number of repetitions. This way you can significantly increase your endurance and when you start using weights, progress will be quite rapid.
When performing any movement, think about the muscles that you are currently working. To succeed in training without iron at home, you must work to failure. It is also important to monitor your breathing, which will allow you to increase the intensity of your activities. You can also recommend performing the negative phase of each movement twice as slow as the positive phase.
Find out how to pump up without iron at home. This will help you:
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Program for gaining muscle mass features
This training program for gaining muscle mass focuses on basic exercises. In addition, in your training for this program you will have to reach failure in the last repetitions. It also provides for the basic principle of muscle growth - load progression.
The program is not linear, but is built on microperiodization, i.e. there is an alternation of heavy training with light ones (for which more on this below). Well, an important point that is generally overlooked is stretching the muscle fascia for better recovery and growth of new muscle structures.
Why does the program focus on basic exercises?
Due to their greater naturalness from the point of view of biomechanics (i.e. we perform these movements in everyday life). A big advantage of basic exercises is the formation of a powerful neuromuscular connection, which improves the quality of training, because Over time, you will learn to correctly contract the muscle groups you need.
Failure reps on compound movements provide a powerful stimulus for muscle growth.
A few words about refusal.
Failure is the inability to independently complete the next repetition technically correctly.
Why is achieving failure so important and given a lot of attention in this program? Failure implies depletion of muscle energy for further work. Such deep exhaustion is a stimulus to trigger muscle hypertrophy.
It is important for failure to occur within a certain time range. 20-30 seconds per set and achieving repetition failure will create microtraumas in the muscles that are necessary for further compensation and supercompensation
Progression of loads is the basis for building large muscle volumes.
External load creates stress for the body. As a result, it responds by adapting to such loads - muscle growth. If the load is the same, the body will not increase muscle volume (muscles are a very energy-consuming material for our body). The progression of loads forces the muscles to increase in volume and strength.
One of the answers to the question why people have been working out in the gym for several years and marking time in one place (in terms of muscle volume) is precisely to ignore the principle of load progression.
Record the progress of your training plan
In order to properly record your progression, you will have to keep a diary. In it you will note everything - the exercise, the weight of the apparatus, the number of repetitions, approaches, pauses between approaches, your well-being, training time and your own weight.
What is microperiodization?
This is an alternation of training - light with heavy. Heavy training destroys muscles, creating microtraumas in them. It takes about a week for their recovery and about another week to achieve the supercompensation phase. For each person, these terms will be different - for some more, for others less, but in any case the process will be long.
An interesting fact is that other muscle factors, such as energy potential, take less time to recover (glycogen stores are restored in approximately 24-48 hours). It turns out that while protein structures are being restored, other factors lose their supercompensation. These functions require more frequent training.
Light training is needed to train supporting functions. They involve low intensity, high rep sets with 50% of your heavy training weights, and achieving a mild burn.
Light workouts help hone your exercise technique, establish the brain-muscle connection, and improve blood flow (and therefore oxygen and nutrients) to tight muscles, which certainly speeds up recovery. Muscle growth is no less than during hard training.
And finally, a little about muscle fascia.
Fascia is a muscular sheath that contains muscle fibers. The stiffer the fascia, the more it compresses the muscle fibers, preventing them from growing in volume. By stretching the fascia, you can remove negative pressure and allow muscle fibers to more easily grow in width. There are two main ways to stretch fascia - pumping (filling the muscles with blood) and mechanical stretching.
