How To Upgrade Your At Home Training & Actually Make Gains
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Date: 2020-03-22
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Comments and reviews: 9
Mark
I don't nessesarily agree that you should aim for a caloric surplus during this time training at home - well that all depends on what your goals are, your current training level, eventual injuries and what kind of equiptment you have. IF you don't have the ability to gain strength and/or muscle mass due to factors like the above, you could shift your goals to a cutting phase and use whatever equiptment you have to try to maintain muscle mass. You could focus more on rehab, prehab, core training, small muscle activation, cardiovascular training and much else. If you aren't even focusing on the astetics anyway, but on becoming more overall athletic, maybe better at a performance sport, where huge muscles aren't an advantage, then doing relatively light resistance work might be better. at least for a while. As a physical therapist and fitness trainer with a sports background I see this period as a good time in many ways (besides having our gym closed) as people now will get forced time off from heavy weight work and be forced to train differently for a while, which might be good for those who are, for whatever reason, too focused on lifting heavy all the time.
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I don't nessesarily agree that you should aim for a caloric surplus during this time training at home - well that all depends on what your goals are, your current training level, eventual injuries and what kind of equiptment you have. IF you don't have the ability to gain strength and/or muscle mass due to factors like the above, you could shift your goals to a cutting phase and use whatever equiptment you have to try to maintain muscle mass. You could focus more on rehab, prehab, core training, small muscle activation, cardiovascular training and much else. If you aren't even focusing on the astetics anyway, but on becoming more overall athletic, maybe better at a performance sport, where huge muscles aren't an advantage, then doing relatively light resistance work might be better. at least for a while. As a physical therapist and fitness trainer with a sports background I see this period as a good time in many ways (besides having our gym closed) as people now will get forced time off from heavy weight work and be forced to train differently for a while, which might be good for those who are, for whatever reason, too focused on lifting heavy all the time.
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Moonika
This situation with gyms closing has come at such a bad time: / I just started my cut a few weeks ago and now Im clueless as how to approach my training and nutrition. The last thing Id want is to lose a lot of muscle mass, but I was certain Id want to reach my fatloss goal for July. But I am able to train 4-5x a week at my local outdoor gym(has all the essential equipment and decent weights) and also I can do some dumbbell workouts at home, not with a lot of weight though, just high reps. If I was training in the gym Id train with the exact same intensity as I did while I was bulking. So what would you recommend for me to do? To eat at maintenance for as long as the gyms are closed or continue with my cut if I can train 4-5 times a week(but just not as heavy I can in the gym? And thank you for an amazing video once again
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This situation with gyms closing has come at such a bad time: / I just started my cut a few weeks ago and now Im clueless as how to approach my training and nutrition. The last thing Id want is to lose a lot of muscle mass, but I was certain Id want to reach my fatloss goal for July. But I am able to train 4-5x a week at my local outdoor gym(has all the essential equipment and decent weights) and also I can do some dumbbell workouts at home, not with a lot of weight though, just high reps. If I was training in the gym Id train with the exact same intensity as I did while I was bulking. So what would you recommend for me to do? To eat at maintenance for as long as the gyms are closed or continue with my cut if I can train 4-5 times a week(but just not as heavy I can in the gym? And thank you for an amazing video once again
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papaspaulding
If you've trained for several years it actually takes another several years of zero lifting to return to base level. That's what I found anyway. I stopped lifting in 05 and within a few months lost a lot of gains but it felt Like I had lost alot more than i actually had looking back. but after that initial loss the depletion of muscle mass kinda stopped (well drastically slowed down) and it took me around 10 years to return to base level (I was ill around that time and lost some weight which took the last of my gains) my overal point being not to get too disheartened and stressed out about loosing gains. I kept most of mine for ten years doing zero exercise so with even minimal maintenance most people should be fine.
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If you've trained for several years it actually takes another several years of zero lifting to return to base level. That's what I found anyway. I stopped lifting in 05 and within a few months lost a lot of gains but it felt Like I had lost alot more than i actually had looking back. but after that initial loss the depletion of muscle mass kinda stopped (well drastically slowed down) and it took me around 10 years to return to base level (I was ill around that time and lost some weight which took the last of my gains) my overal point being not to get too disheartened and stressed out about loosing gains. I kept most of mine for ten years doing zero exercise so with even minimal maintenance most people should be fine.
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Spartan9337
Jeff, I'm normally a huge fan of your content but this video is extremely tone deaf. You go from promoting at-home workouts with bodyweight/bands saying that will be enough to maintain muscle to panic buying a 2, 000+ gym setup? There are tons of people losing or will soon lose their jobs plus students with no money. Many of your viewers probably also live in apartments that can't buy a damn power rack. I'm guessing these groups make up a large percentage of your viewers. I would challenge you to record more workouts people can actually do at home (like John Meadows has been doing) instead of telling everyone they should just build a gym at home.
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Jeff, I'm normally a huge fan of your content but this video is extremely tone deaf. You go from promoting at-home workouts with bodyweight/bands saying that will be enough to maintain muscle to panic buying a 2, 000+ gym setup? There are tons of people losing or will soon lose their jobs plus students with no money. Many of your viewers probably also live in apartments that can't buy a damn power rack. I'm guessing these groups make up a large percentage of your viewers. I would challenge you to record more workouts people can actually do at home (like John Meadows has been doing) instead of telling everyone they should just build a gym at home.
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extrm
gyms close for 2months but i do like doing full body workouts and hitt sometimes. Also doinging pull-ups cause before i started gym i was doing street workout. Soon i think i would dont care about the gym, cause when you are busy everyday like me who works in the army you dont care about the gym: D. Atleast now instead of going to the gym at evenings i have time for my family more, wich i was laking. Hope his COVID-19 will end somehow. All stores are close, hair barbers, dantist, only one food shop works his is crazy times. No gym shops no equipment to buy no restoraunts to eat. ALL is CLOSE. The park there are the bars are close to.
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gyms close for 2months but i do like doing full body workouts and hitt sometimes. Also doinging pull-ups cause before i started gym i was doing street workout. Soon i think i would dont care about the gym, cause when you are busy everyday like me who works in the army you dont care about the gym: D. Atleast now instead of going to the gym at evenings i have time for my family more, wich i was laking. Hope his COVID-19 will end somehow. All stores are close, hair barbers, dantist, only one food shop works his is crazy times. No gym shops no equipment to buy no restoraunts to eat. ALL is CLOSE. The park there are the bars are close to.
reply
TikiorTaka
As antisocial as I am (along with the entire procrastination about going to the gym) I shifted from swimming to jump ropes and going to the gym to home gym/body weight about 2 years ago (Training for almost 3 years. I have a pull up bar, gym rings, dumbells, A straight barbell and an EZ Bar. I don't have a bench so I floor press and I don't have a rack so I have to snatch the weight up for a squat/military press. The next investment would definitely be a squat rack. Otherwise I love the convenience and currently unaffected by gyms closing. Stay home and safe guys. Lets beat this virus for good.
reply
As antisocial as I am (along with the entire procrastination about going to the gym) I shifted from swimming to jump ropes and going to the gym to home gym/body weight about 2 years ago (Training for almost 3 years. I have a pull up bar, gym rings, dumbells, A straight barbell and an EZ Bar. I don't have a bench so I floor press and I don't have a rack so I have to snatch the weight up for a squat/military press. The next investment would definitely be a squat rack. Otherwise I love the convenience and currently unaffected by gyms closing. Stay home and safe guys. Lets beat this virus for good.
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Brett
What are your thoughts on isometric in addition to strength endurance training? I think the isometric training could easily maintain the strength fibers and the strength endurance training could easily maintain or increase the endurance fibers resulting in a net mass gain. The question is how does the hormone that mitigates hyperplasia respond to this? What mechanisms are involved in the conversion of muscle fibers? What isometric exercises exist to hit all of the muscle groups?
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What are your thoughts on isometric in addition to strength endurance training? I think the isometric training could easily maintain the strength fibers and the strength endurance training could easily maintain or increase the endurance fibers resulting in a net mass gain. The question is how does the hormone that mitigates hyperplasia respond to this? What mechanisms are involved in the conversion of muscle fibers? What isometric exercises exist to hit all of the muscle groups?
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Derek
I switched to a garage gym about two years ago - only barbells and dumbells. My gains have never been better (But that's also possible due to the fact that I probably work out more often since I have no excuses haha) Workouts are definitely more intense and sometimes you need to get creative for certain body parts, but they feel more. raw for lack of a better word. I could never go back to a regular gym after this, though.
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I switched to a garage gym about two years ago - only barbells and dumbells. My gains have never been better (But that's also possible due to the fact that I probably work out more often since I have no excuses haha) Workouts are definitely more intense and sometimes you need to get creative for certain body parts, but they feel more. raw for lack of a better word. I could never go back to a regular gym after this, though.
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Rambling
I like the gym stuff. I know Im in a category that most are not (military on a ship, so I still have a gym. Granted its on a ship and doesnt look a lot better than your garage setup. Being on the ocean has some other limitations, such as lifting over your head can be extremely dangerous. Do you have any workout suggestions for those stuck on moving platforms? Id say most of us would qualify as beginners to intermediate.
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I like the gym stuff. I know Im in a category that most are not (military on a ship, so I still have a gym. Granted its on a ship and doesnt look a lot better than your garage setup. Being on the ocean has some other limitations, such as lifting over your head can be extremely dangerous. Do you have any workout suggestions for those stuck on moving platforms? Id say most of us would qualify as beginners to intermediate.
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