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How to train in lockdown
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THREAD
With some 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 build some muscle, there are still things you can do to progress if you follow these basic principles.
But if you’re trying to build some muscle, 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 0-4 reps in reserve (RIR). This basically means that for any given set you could only do 0-4 more reps with good technique.
You're gonna need to be focused with the execution of every set you do.
Sets should be taken within 0-4 reps in reserve (RIR). This basically means that for any given set you could only do 0-4 more reps with good technique.
You're gonna need to be focused with the execution of every set you do.
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.
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 until it's time to deload.
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 until it's time to deload.
5) Eat sufficient protein and be in a slight surplus.
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.
250-500 calories over maintenance is enough to limit the amount of unnecessary 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.
250-500 calories over maintenance is enough to limit the amount of unnecessary fat gain.
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.
The only difference is how we go about applying them now, which just takes an extra bit of thought and care.
You can still progress if you're willing to put the work in and train smart.
If it means that much to you, you'll find a way.
Less excuses, More action!
If it means that much to you, you'll find a way.
Less excuses, More action!
