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How to train during lockdown
THREAD
THREAD
With gyms shutting around the world due to the current situation, some people are forced to train at home with limited equipment.
But if you’re trying to improve your physique, there are still things you can do to progress if you follow these basic principles.
But if you’re trying to improve your physique, there are still things you can do to progress if you follow these basic principles.
1) Train close to failure
Sets should be taken within 0-3 reps in reserve (RIR). This basically means that for any given set you could only do 0-3 more reps with good technique.
Sets should be taken within 0-3 reps in reserve (RIR). This basically means that for any given set you could only do 0-3 more reps with good technique.
2) Use mostly reps of 5-30
Lifting across a wide variety of rep ranges is optimal for hypertrophy as long as sets are taken close to failure.
Sets of 20+ can be useful with limited equipment/loads.
Lifting across a wide variety of rep ranges is optimal for hypertrophy as long as sets are taken close to failure.
Sets of 20+ can be useful with limited equipment/loads.
3) Ensure the target muscle is the limiting factor
If you’re trying to train the quads with bulgarian split squats, make sure your torso stays as upright as possible.
Don’t start folding over and allowing the lower back to take over when shit gets hard.
Focus and control!
If you’re trying to train the quads with bulgarian split squats, make sure your torso stays as upright as possible.
Don’t start folding over and allowing the lower back to take over when shit gets hard.
Focus and control!
4) Sufficient volume per muscle group
Muscle groups will tend to respond well from about 10-20 sets per week. But obviously with the lighter loads available at home, this may be on the higher end.
Start off on the lower end of the spectrum and add sets each week sparingly.
Muscle groups will tend to respond well from about 10-20 sets per week. But obviously with the lighter loads available at home, this may be on the higher end.
Start off on the lower end of the spectrum and add sets each week sparingly.
5) Utilise tempo and pauses
Slow down the tempo of the exercises you're doing to increase the time under tension and increase the hypertrophic response.
Adding pauses is another excellent strategy.
For example; Split squats with a 5 second eccentric and 2 second pause
Slow down the tempo of the exercises you're doing to increase the time under tension and increase the hypertrophic response.
Adding pauses is another excellent strategy.
For example; Split squats with a 5 second eccentric and 2 second pause
6) Eat sufficient protein and manipulate calories
Keep your protein intake at 1g per pound of body weight and fill the rest of your calories as you see fit with carbs and fats.
Eat about 250-500 cals over maintenance if you're trying to gain muscle to limit unwanted fat gain.
Keep your protein intake at 1g per pound of body weight and fill the rest of your calories as you see fit with carbs and fats.
Eat about 250-500 cals over maintenance if you're trying to gain muscle to limit unwanted fat gain.
Whereas if you’re trying to get leaner, shoot for 250-500 cals below your maintenance.
Whilst trying to keep daily activity levels high.
Hitting 10k steps a day is a good way to do this.
Whilst trying to keep daily activity levels high.
Hitting 10k steps a day is a good way to do this.
As you’ll see, the principles don’t change that much from having access to a regular gym.
The only difference is how we go about applying them now, which just takes an extra bit of thought and care.
If it means that much to you, you'll find a way to get shit done.
The only difference is how we go about applying them now, which just takes an extra bit of thought and care.
If it means that much to you, you'll find a way to get shit done.
Grab your copy of 'Fluffy to Ripped'
No bullshit or gimmicks
Just real knowledge https://fluffytoripped.carrd.co/
No bullshit or gimmicks
Just real knowledge
https://fluffytoripped.carrd.co/
