TRAIN WITH RESISTANCE BANDS AND BODYWEIGHT EXERCISES TO MUSCLE FAILURE
Contrary to the current scientific knowledge that says that it is best to stop a set of 1-3 repetitions for muscle failure, you can clearly read in the title of this paragraph that I recommend training to muscle failure with resistance bands and bodyweight exercises. Any set. Don’t think I’m going against science right now, because I’m fully committed to stopping 1-3 reps for muscle failure for the best muscle growth results. As you can read in this muscle growth book . However, training to muscle failure with less heavy weights is much more difficult than you think.
EXAMPLE WITH PUSH UPS
An example on the basis of push ups. I’m guessing you can definitely do a push up or 25 if you have to do this now. In fact, now do as many push ups as you can. You will find that at some point you start to feel pain in your chest. Your brain will say you’re almost there. You’re doing well. Yeah, stop now. The moment you stop and pretend you can’t anymore, I’m sure there are 2-3 reps left. 100%! In 99 out of 100 people, the brain gives up earlier than the muscles.
In short, if in a home schedule with lighter resistance you start with the thought that you will stop 2 repetitions for muscle failure, in practice this will easily be 5 or more for failure. That means that you do a set in the sense of muscle-stimulating repetitions for free. You can literally just as well not train. If you want to maintain your muscle mass, make sure you have enough stimuli.
THE EXCEPTION AND THE GOOD THING ABOUT RESISTANCE BANDS
Training to muscle failure applies to resistances with which you can quickly make 15 reps or more. With resistance bands you can make some exercises just as hard as in the gym. You can quickly make a one arm overhead triceps extension so heavy that you can only do 8-10 reps. You can stop these sets for 1-3 reps for muscle failure. In this situation I would still choose 0-1 rep in reserve to be on the safe side.
MAINTAINING MUSCLE MASS IS MUCH EASIER THAN BUILDING MUSCLE MASS
Do not think that you will lose a lot of muscle mass if you only do 2-3 workouts at home every week. In the gym you undoubtedly train with heavier weights and you have more options. However, with only 1/3 to 1/9 of the volume you need for muscle building, you can maintain your built-up muscle mass. If you dare to train every set to muscle failure 2-3 times a week, you will be fine, provided your nutrition is in order of course. In short, you train at home for a reason. When the gym opens again, I will post a complete blueprint on geensterkeverhalenl on how to get into top shape as quickly as possible. In fact, I will also tell you the biggest pitfall that you will probably fall into … First train at home, for example with the following schedule:
2-DAY HOME SCHEDULE WITH RESISTANCE BANDS
As you have read, 1/3 to 1 / 9th of your ‘gym volume’ is enough to maintain your muscle mass. You can quickly achieve this with a 2 or 3-day full body at home schedule. Below you will find an example for 2 days. The days consist of 4 supersets of 2 exercises. You always do 3 sets per exercise of the superset, before moving to the next superset. The rest interval indicates exactly how long you can wait between exercises. You often see the number ‘MAX’ in exercises. You are supposed to train to muscle failure, as discussed. If there is a ‘number’, try to set the resistance so that you cannot exceed the number of repetitions given. With a resistance band, this is a matter of slightly more elastic under your foot (s), grabbing it narrower or choosing a thicker elastic.
ADD EXTRA SHOW MUSCLES TO YOUR HOME SCHEDULE?
The optimus prime is the breast for most men and the legs / buttocks for women. If you want to add extra breast as a man, do 15 push ups (or more) after each superset. As a woman you do 15 bodyweight squats or more after each superset. This way you do a total of 180 extra reps for your favorite muscle group. The last x number of sets are most likely to muscle failure (or do all of them to muscle failure). Then you know for sure that your show muscle will not lose anything!