'Why Most \"Home Quarantine Workouts\" Suck (And How To Fix It)'

10:00 Apr 9, 2023 2 3

'Free Home Hypertrophy Workout Plan: http://www.SeanNal.com/home-workout.php  RealScience Athletics Supplements: http://www.RealScienceAthletics.com  Connect With Me: https://www.Instagram.com/Sean_Nalewanyj https://www.facebook.com/SeanNalewanyjOfficial  ----------------------------------------------------------------------------------  Why Most \"Home Quarantine Workouts\" Suck (And How To Fix It)  First off just to be clear: it\'s totally up to you what you choose to do with your bodybuilding and fitness program at this time during the corona virus/covid-19 situation. I\'m not saying you MUST continue training full out and must prioritize fitness if you\'re in a tough situation right now.⁣ ⁣ If you want to take a break from training altogether for whatever reason then do what you need to do. If you want to keep training but lower the intensity and are okay with losing some muscle/strength then that\'s also fine.⁣ ⁣ However, IF your situation permits it and you\'re serious about either making continued muscle building progress OR at least maintaining as much size/strength as possible with a \"home quarantine workout\", simply going through the motions and cranking out ultra light sets on some low intensity body weight circuit isn\'t going to do it.⁣ ⁣ The majority of the home workouts I\'m seeing posted online qualify more as a cardio session. You are not going to effectively build muscle at home this way. ⁣ Things like basic body weight squats for sets of 20 reps when you technically have the quad strength to do 200... super easy pulldowns or rows using a thin flimsy set of resistance tubing... overhead presses with 3 pound water bottles...⁣  A lower intensity home quarantine workout may be better than nothing, but from a muscle growth/maintenance standpoint... not really.⁣ ⁣ Remember:⁣ ⁣ Whether you\'re training at the gym or bodybuilding at home... whether you\'re doing 5 reps per set or 50... whether you\'re lifting dumbbells, resistance bands, backpacks, bags of rice or the family dog...⁣ ⁣ The underlying stimulus that triggers the muscle building process is that you generate sufficient effort and push your muscles close to or beyond their existing strength capacity during the set. If you don\'t, your muscles have zero incentive to grow.⁣ ⁣ If you\'re leaving any more than about 5 reps in the tank then you won\'t be getting much of anything in terms of a real muscle building stimulus from your home bodybuilding workout, or even a muscle maintaining stimulus for that matter. ⁣ 3 reps is even better, and ideally I\'d recommend 1-2 for the very best results.⁣ ⁣ In other words, this means taking each set to the point where, despite your greatest 100% effort, you could only manage 1-2 more reps in proper form.⁣  I get that some of us have very limited access to workout equipment right now, but there\'s usually a way to make it work if you use the right exercise variations (such as performing exercises one arm/leg at a time and using more challenging angles) and implement certain techniques (such as slower negatives, paused reps, pulse reps etc.) to make the lift even harder.⁣  You can download my free home quarantine workout here that utilizes an upper/lower split structure and will allow you to build muscle without weights, or at least with minimal equipment: https://www.SeanNal.com/home-workout.php  In any case, whether you use my home quarantine workout or some other home muscle building workout you found elsewhere, the bottom line is that you need to continue training HARD no matter what specific exercise you\'re doing or rep range you\'re implementing if you want significant results.⁣' 

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