Training at Home Definition
The main problem we encounter when we training at home is the lack of load and material.
Generally, training with hypertrophy goals takes place or at least should take place between a range of 6 and 20 repetitions. And for this, we use loads in the gym that allow us to move within this range.
The problem arises when we suddenly have to train with our body weight, and the intensity of the training drops dramatically.
In this situation, the only option we have at our disposal is to select exercises that allow us to increase the effort’s character and bring the series as close as possible to failure or even failure.
What Exercises to Prioritize when Training at Home and What are the Types?
1. Quadriceps and Hamstrings
- The muscle groups it suffers the most are those of the lower body used to a much greater stimulus in the gym.
- It’s no use squatting with our body weight if we might be able to do 150 squats. We would reach cardiovascular fatigue earlier than we are looking for in our quadriceps. The alternative is to work unilaterally using lunges, Bulgarian squats, or even pistol squats.
- Another alternative is to select exercises where there is a great arm to overcome at the moment, such as Sissy squats.
- The hamstrings to work correctly require practices that reproduce the two functions. That muscle group is capable of performing hip extension and knee flexion.
- In the first case, we can perform a deadlift with an elastic band wrapped around our hips. It causes more resistance the further it spread.
- In the second case, we can work on knee flexion using a sliding femoral curl. It is essential to maintain a constant contraction in the gluteus not to lose pelvic retroversion during the movement.
- You can do it with kitchen towels, with socks, or even with a platform with wheels.
2. Pectoral and Triceps
- In the case of the pectoral or the triceps, it much stimulates many variations of push-ups. It including different bends and the famous diamond push-ups, more focused on the triceps.
- An excellent option to know how many repetitions it is appropriate to do is perform a series of the maximum number of push-ups possible.
- After knowing this number, the subsequent series of push-ups is complete between 65 and 75% of the first series’ repetitions.
- Imagine that you can do 30 repetitions. If we wanted to work between 65 and 75%, we would have to do a 19 and 22 repetitions series. This method allows us to regulate training based on our daily performance.
3. Back and Biceps
- In the back and other muscles of the end, we can get a lot of juice out of our training with a simple resistance band.
- Given the lack of material, we must prioritize horizontal tractions such as oars and vertical ones such as pulls and pull-ups. The latter may be more difficult to reproduce at home, but there are exciting alternatives.