Building muscle at home. Possible?

[1newname]

I've been going to strength classes twice a week but feel I probably need to do more to really see results. Can this be achieved at home? Any workout recommendations?? Thanks

Yes. You could do a lot with body weight exercises, more options if you get yourself dumbbells, kettle bell, resistance bands and such.

I've actually got all that plus dumbbells. Anything routine recommendations?

I use the With U app at home. Lots for free and more if you want to pay.

Caroline Girvan videos on YouTube. She has an app too but lots of series on YouTube to try first.

I typically replicate stuff from PT sessions as that is specifically what I needed to work on. Apart from mountain climbers and press ups. I leave them out. Don't mind a plank or a Russian twist.

It's Caroline Girvan you want.

She has lots of extremely well structured programs but I particularly like EPIC Heat.

Don't use her weights though. Half to 2/3 is plenty for most ordinary mortals...

@PaminaMozart I've just checked that series out and it looks good! How are you meant to follow the program as I've got as far as day 11 and there's still more workouts! Do you just pick the ones you like?

You do them one after the other.

Check out her website and listen to her introductions.

Different workouts target different areas, plus there is a HIIT day each week - and a rest day.

There's also a Facebook group.

Definitely. I’ve never seen the inside of a gym and I’m very toned with visible muscle definition. I’ve got a LesMills subscription and I only do their workouts and run.

I noticed that I got the fastest and most impressive results not from weight lifting but from their hardcore pilates, it’s called LesMills Shapes.

since you do some strength already I think that you should try Pilates.
I started to incorporate Pilates into my work out routine six months ago and it has made a difference to my shape.
I also use kettlebells twice a week for thirty minutes

I am not joking that I cannot believe what I have achieved with Caroline Girvan at home! Better results than I ever had at a gym as I don’t have to plan around everyone else on the equipment. I don’t just have biceps I have the toned armpits to match 😂 my legs are really solid now and my bum is less saggy.

I just mix and match CG on YouTube, I have my own playlist and do legs/arms/full body and I now adapt some bits of them to things I prefer - I am not great at the core work yet so I can’t always do what she does so I mix it up.

I do not use her weights I just go with that I am able to do and I always check my form carefully

@Menora - if you get your core sorted, you'll find everything else so much easier!

Caroline has an excellent 15-minute plank workout, and her individual abs workouts are excellent for strengthening the core. I particularly like her Braced Core and Abs.

For everyday, I have been doing the Bowflex 3-minute plank workout almost every single day for literally YEARS, Quick but super effective.

Rebecca Louise also has some short abs workouts which are easy to add in or slot in between other stuff. I particularly like her Best Abs, which also includes a couple of planks.

I go online and pick a bunch of exercises (started with Daniel Craig's first James Bond workout) and then continue with the exercises I enjoy in each muscle grouping - there are some I hate and some I like doing (and its easier to stick with the ones I like). There is an infinite variety on-line so you can change up without getting bored and the main advice is change up your routine every so many weeks (6 weeks I trust, as too often seems crazy and too long causes workout plateau). I find the basics are a great base to work from (incline push-ups and running) then adding in dumbbells as they take less room and they force muscles to work independently. I get lots of growth and definition though I have never had and will never have a 6-pack, just v-shape and defined chest, arms and legs an butt. For variety I started Peloton classes but there is loads for free on-line. Good luck!

Certainly! You can supplement your strength classes with home workouts to enhance your results. Try incorporating bodyweight exercises like squats, lunges, push-ups, and planks into your routine. Additionally, investing in a set of dumbbells or resistance bands can add variety and intensity to your workouts. Here u can read more info about bulding muscles.Remember to prioritize consistency and proper form for optimal results.

@PaminaMozart it’s my weakest area after I had abdominal surgery and I have back issues in the past

I am doing Pilates to try to improve it - I’m still stiff in one of my hips too but I am seeing results. I can’t for instance lift my own legs off the floor lying down and move them up and down repeatedly so I can never do any of these exercises - maybe I never can, my muscles did get chopped up 😂. My legs are just too heavy to lift using my core

I can’t really plank yet either but I have been able to do more sit ups so I will do these instead after trying a couple of planks. I can now do a cobra pose in Pilates and some of those moves so it is getting better!

If you've had abdominal surgery and back issues you want to check with your doctor or a physiotherapist before embarking on a new form of exercise.

NB: Dr Jo on YouTube has lots of advice relating to various physical issues. She is a qualified physiotherapist and her instructions are very clear.

@PaminaMozart thanks I am healed but in the rehab stage! So is slow going. I only ever do what I am able to do. I have better obliques now but the lower part of my abdo and main core is not very strong. I am a work in progress

Wow, really encouraging replies, thank you!