How to Get Muscle-Building Out of Your Home Workouts

You are getting more excellent results faster when growing muscle is one of the most often requested topics in the bodybuilding industry. The most typical response is that it requires time and patience, however, there are specific methods for gaining muscle mass quickly – or at least more quickly. Shortening the time between sets, increasing the number of repetitions per set, and even adding additional sets to your exercise will all help you gain hypertrophy – but only to a certain extent. Overdoing may be just as harmful as missing the workout since the body requires time to recuperate between sessions. Injury, fatigue, demotivate, and even muscle loss can all result from over-training.

These strategies come in helpful in this situation since you only use them once or twice a week and only on one or two of the exercises you’re doing that day. So let’s look at drop sets, super-slow repetitions, and forced negatives, all of which may help you gain muscle quicker if used correctly in your exercises. Drop sets are extra seats added to an exercise’s last set. You’ve done your 4 or 5 sets, and as you finish the last set, drop the weight by 10 to 20% and perform as many repetitions as you can with as little rest as possible. After that, immediately drop another 20% of the weight and rep out once more. Only use this technique on one or two movements every workout.

Slowing down your reps – a lot – is another way to gain muscle faster. When contracting the muscle, aim for 2-3 seconds and 4-6 seconds when returning to the beginning position, with no break at the peak or bottom of the exercise. Super-slow sets let you focus just on feeling each rep and the muscle you’re targeting, rather than using momentum to keep the target muscles working harder. Even if you have to use somewhat lesser weights to maintain good workout techniques, this enhanced mind-muscle connection and more excellent time under strain will go a long way toward helping you grow muscle. Today’s third technique is forced negatives. The halfway point between completely contracted muscle and the original beginning position is the harmful component of any workout. For example, in a curl, it’s returning the weight to full extension, but it’s allowing the bar or handle to return to the top in a lat pulldown.

The negative take more weight to the tyre than the positive; finish your last set and then increase the weight beyond your lifting capabilities, focusing solely on the negative. This is a more complex technique, and you must use extreme caution to avoid damage. Because the weight is 20% above your max, you’ll need a spotter or workout partner to assist you with the lift in exercises like bench press or barbell curl, and then they can let you drop the weight gently and under control on your own – but they’ll still need to spot you on the bench press.

If you’re weight training at home and have dumbbells, this last approach will come in handy. When it comes to dumbbell curls in the gym, as you grow stronger, move up to the next weight. However, training at home typically means you only have a limited number of dumbbells and no method to raise the weight. After you’ve completed super-slow sets, you may go to forced negatives by doing the negative with one hand at a time while raising the weight with both hands. When you can’t get another rep out of your dumbbell curls, use both hands to lift the weight and one arm to lower it as gently as possible. This method may also be utilized with bent rows, triceps extensions, and other exercises, but please don’t try it with squats, even if you have a spotter.


So, whether you’re working out at home or the gym, employ these strategies to gain muscle growth quicker. For the most excellent outcomes, stay on schedule and make sure your sleep and diet are in order. Also, don’t forget to share your findings on social media to demonstrate your improvement over time and motivate your followers!