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December 3, 2021
Exercise And Fitness Weight Loss

Training From Home: How To Train From Home Without Heavy Weights

Training from home

How to Compensate for a Deficiency in Heavy Weights While Training From Home

When you begin training from home, one of the most difficult aspects is compensating for the unavailability of true heavyweights.
As you improve and expand your home gym, there is a possibility that you will finally be able to stock it with a bench press and fill it with a good 100kg. However, this is an expensive option that requires dedicating a significant amount of room to your new home gym.

The majority of us will not have the luxury to begin with, which means we will be training with far less resources and weight. With that in mind, the question becomes how you can dramatically challenge your body without piling that much weight onto the bar. Consider the following…

Acceleration

The good news is that your muscle can not distinguish between acceleration and weight. This means that in both cases, muscle fibers are expected to exert force, which means they will be operating at full capacity.

Although the potential to cause microtears is reduced marginally, plyometric training will still cause muscle damage and promote the production of pure strength and explosive capacity. Incorporate box jumps, clapping push-ups, and other movements into the routine.

Mechanical Tension

Additionally, there are several ways to increase the difficulty of an exercise simply by altering the way it is done and the angle at which it is performed. One of the easiest examples of this is to convert a bilateral movement (in which both arms are used simultaneously) to a unilateral movement.

This results in a one-armed press-up and a one-legged squat.
In other situations, it can involve stretching the ‘lever arm,’ which typically entails pushing the weight further away to increase the difficulty. Isolating the muscle further can also make it more challenging – for example, if you do isolation curls instead of normal curls on a preacher bench.

Pre-Exhaust and Drop Sets

Another choice is to use drop sets and/or to pre-exhaust the muscles. This means that you’ll begin with the most difficult version of the movement and gradually ease up, ensuring that your muscle is drained before the movement even begins. A pre-exhaust is similar, in that it includes only one exercise prior to the main exercise to ensure that the muscle you’re hitting is working as hard as possible.

The critical point throughout is to listen to your body and to develop an awareness of the signs that you are stimulating development. This can require some additional creativity to create a challenging workout using lighter weights – but it is possible if you know how! Accept nothing less than ‘going through the motions.’

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