1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:15,240 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:15,400 --> 00:00:22,680 Speaker 1: tip can you build muscle at home? Now? This comes 4 00:00:22,760 --> 00:00:28,240 Speaker 1: from a listeners question someone who reached out and normally 5 00:00:28,320 --> 00:00:33,080 Speaker 1: I would include this in a listener mail bag episode, 6 00:00:33,159 --> 00:00:35,599 Speaker 1: but I thought, you know what, this is a perfect 7 00:00:36,040 --> 00:00:40,960 Speaker 1: fit tip, A one off, A quick quick answer to 8 00:00:41,159 --> 00:00:45,200 Speaker 1: this question, which is so timely. Yes, pandemic is still 9 00:00:45,240 --> 00:00:49,640 Speaker 1: going on. So many people working out at home because 10 00:00:49,680 --> 00:00:52,680 Speaker 1: they have to. Many gyms are still closed, many people 11 00:00:52,720 --> 00:00:56,000 Speaker 1: don't want to go, and what we're learning is many 12 00:00:56,040 --> 00:00:59,640 Speaker 1: people probably won't go back even when it's over for 13 00:00:59,680 --> 00:01:03,520 Speaker 1: two reasons. One they're still worried and secondly they are 14 00:01:03,760 --> 00:01:06,800 Speaker 1: You are learning what I have been saying and doing 15 00:01:06,880 --> 00:01:10,679 Speaker 1: for years. You can get an awesome workout in at home. 16 00:01:11,040 --> 00:01:12,840 Speaker 1: So the question is can you build muscle at home? 17 00:01:12,920 --> 00:01:17,520 Speaker 1: Let me read you her specific question. She asked, can 18 00:01:17,520 --> 00:01:19,640 Speaker 1: you build muscle at home? I have weights at home, 19 00:01:19,959 --> 00:01:22,280 Speaker 1: but I am limited and like most women, I really 20 00:01:22,280 --> 00:01:25,759 Speaker 1: want to build my glutes. Is it possible? First of all, 21 00:01:25,760 --> 00:01:28,240 Speaker 1: I want to say that years ago the glute thing 22 00:01:28,400 --> 00:01:31,440 Speaker 1: wasn't as popular as it is now I love it. 23 00:01:31,560 --> 00:01:35,440 Speaker 1: I love that you know that fear of bulk is 24 00:01:35,760 --> 00:01:40,960 Speaker 1: going away slowly but surely. And you know I love 25 00:01:41,240 --> 00:01:44,600 Speaker 1: women lifting weights, and it's one of the reasons that 26 00:01:44,680 --> 00:01:47,280 Speaker 1: fear of bulk. Did you know an episode on and 27 00:01:47,360 --> 00:01:49,800 Speaker 1: have spoken about it in numerous episodes, that fear of 28 00:01:49,800 --> 00:01:53,080 Speaker 1: bulk that women have been sold. It's one of the 29 00:01:53,120 --> 00:01:56,600 Speaker 1: major reasons women fail to achieve their best bodies. And 30 00:01:56,960 --> 00:01:59,000 Speaker 1: if you've listened to the Briar podcast about that, you 31 00:01:59,040 --> 00:02:02,120 Speaker 1: know why going to focus on that too much today? 32 00:02:02,160 --> 00:02:06,440 Speaker 1: This is a quick fit tip. The short answers absolutely yes, 33 00:02:07,160 --> 00:02:11,400 Speaker 1: absolutely yes. Is it possible to build muscle at home 34 00:02:12,160 --> 00:02:15,880 Speaker 1: even with limited weights? Absolutely. Now I don't know what 35 00:02:16,000 --> 00:02:19,720 Speaker 1: she has, but first and foremost, with your body weight, 36 00:02:20,200 --> 00:02:23,560 Speaker 1: you can do so much. And I often take it 37 00:02:23,600 --> 00:02:26,280 Speaker 1: to an extreme and it's not a perfect example, but 38 00:02:26,919 --> 00:02:32,200 Speaker 1: it illuminates the topic the subject. Think about people who 39 00:02:32,760 --> 00:02:35,600 Speaker 1: are in prison. I've done the prison work out, written 40 00:02:35,600 --> 00:02:39,840 Speaker 1: it many times. It's body weight, it's push ups, pull ups, dips, 41 00:02:40,360 --> 00:02:44,680 Speaker 1: chin ups. Now, yes, they oftentimes have access to other 42 00:02:45,120 --> 00:02:48,720 Speaker 1: weights as well, but their free weights right there, dumbbells 43 00:02:48,840 --> 00:02:53,080 Speaker 1: or a barbell, things you can use at home. But 44 00:02:53,120 --> 00:02:56,760 Speaker 1: what we're talking about here is hypertrophy is muscle building. 45 00:02:56,800 --> 00:03:01,400 Speaker 1: Hypertrophy is you know, building muscle, And had on Dr 46 00:03:01,440 --> 00:03:05,760 Speaker 1: Brad Schoenfeld, one of the pre eminent research scientists, into hypertrophee. 47 00:03:06,280 --> 00:03:12,160 Speaker 1: And you can overload your muscles at home, because that's 48 00:03:12,200 --> 00:03:15,560 Speaker 1: what hypertrophe comes down to. Two important things. When you 49 00:03:15,560 --> 00:03:19,079 Speaker 1: want to build muscle, you want to overload your muscles, 50 00:03:19,680 --> 00:03:22,520 Speaker 1: challenge them, break down that muscle tissue. And then you 51 00:03:22,560 --> 00:03:27,399 Speaker 1: want to provide your muscles with adequate protein to repair 52 00:03:27,440 --> 00:03:30,760 Speaker 1: and rebuild. And there are numerous ways to do this. 53 00:03:30,880 --> 00:03:34,440 Speaker 1: So you don't need a leg press or a huge 54 00:03:34,560 --> 00:03:38,320 Speaker 1: squat rack at home, although now some of the home 55 00:03:38,400 --> 00:03:41,360 Speaker 1: gyms are pretty amazing. People are putting squat racks in now. 56 00:03:41,400 --> 00:03:43,600 Speaker 1: I wouldn't put a leg press in unless you're, you know, 57 00:03:43,640 --> 00:03:45,920 Speaker 1: someone like Arnold Schwartzenegger, who's got, you know, a couple 58 00:03:45,920 --> 00:03:49,280 Speaker 1: of thousand square feet to the vote to a home gym. 59 00:03:49,440 --> 00:03:52,680 Speaker 1: But let's start with body weight. Can you build muscle 60 00:03:52,760 --> 00:03:57,720 Speaker 1: with body weight? Answers absolutely, unequivocally yes. So when it's 61 00:03:57,800 --> 00:04:01,400 Speaker 1: lower body, what are we talking about body eight squats, lunges, 62 00:04:01,800 --> 00:04:06,120 Speaker 1: step ups, and especially single leg versions of all of 63 00:04:06,160 --> 00:04:11,200 Speaker 1: those single leg squats Bulgarian split squats. So that's where 64 00:04:11,240 --> 00:04:12,960 Speaker 1: you take one leg put up behind you, up on 65 00:04:12,960 --> 00:04:15,560 Speaker 1: a bench or something like that, and you do a 66 00:04:15,720 --> 00:04:20,760 Speaker 1: lunch or a split squat. And now if you want 67 00:04:20,800 --> 00:04:23,080 Speaker 1: to overload even more, what do you do? You start 68 00:04:23,160 --> 00:04:26,000 Speaker 1: with body weight, get your form down, and then you 69 00:04:26,080 --> 00:04:29,520 Speaker 1: add weight. So with just a few sets of dumbbells 70 00:04:29,600 --> 00:04:32,640 Speaker 1: or one set of selectorized dumbbells, just at a podcast 71 00:04:32,680 --> 00:04:34,599 Speaker 1: on that, if you can get your hands on them, 72 00:04:34,839 --> 00:04:38,160 Speaker 1: one of the greatest pieces to have in your home gym, 73 00:04:38,279 --> 00:04:44,400 Speaker 1: especially for this very reason. You have, you know, forty 74 00:04:44,440 --> 00:04:50,760 Speaker 1: pound dumbells. You can really really work those legs, especially 75 00:04:50,839 --> 00:04:54,960 Speaker 1: when you are doing single leg exercises, single leg dead 76 00:04:55,000 --> 00:05:01,240 Speaker 1: lifts and dead lifts, so you know, using both legs, 77 00:05:01,320 --> 00:05:05,000 Speaker 1: using one leg at a time, overloading those muscles. So 78 00:05:05,480 --> 00:05:08,520 Speaker 1: you need to overload the muscle, start with body weight. 79 00:05:08,960 --> 00:05:12,240 Speaker 1: And what I'm gonna throw in here is the new 80 00:05:12,279 --> 00:05:16,520 Speaker 1: research that again Brad Schoenfeld. Dr Schoenfeld put out there 81 00:05:16,560 --> 00:05:20,640 Speaker 1: recently that years ago, what did we learned if you 82 00:05:20,680 --> 00:05:23,440 Speaker 1: were studying exercise science that generally speaking, you had to 83 00:05:23,480 --> 00:05:27,080 Speaker 1: do reps between six and fifteen to truly elicit high 84 00:05:27,080 --> 00:05:30,360 Speaker 1: perchophe to build muscle. And now what they're saying is no, 85 00:05:30,520 --> 00:05:33,799 Speaker 1: you can actually do higher reps, twenty reps, thirty reps, 86 00:05:34,760 --> 00:05:37,160 Speaker 1: which was unheard of. That was all about endurance back 87 00:05:37,160 --> 00:05:39,480 Speaker 1: in the day. But now as long as you are 88 00:05:40,360 --> 00:05:45,400 Speaker 1: bringing the muscle to failure, overloading the muscle, then you 89 00:05:45,440 --> 00:05:50,760 Speaker 1: can build muscle tissue hyperchr fee. Okay, so it's about failure. 90 00:05:50,800 --> 00:05:53,920 Speaker 1: So if you have limited sets of weights as this 91 00:05:53,960 --> 00:05:57,120 Speaker 1: woman does, and maybe she has, I don't know, fifteen 92 00:05:57,160 --> 00:06:01,359 Speaker 1: pound dumbells to you know, twenty pound cattle bells, you 93 00:06:01,400 --> 00:06:05,960 Speaker 1: can go higher reps. Now that is one of the 94 00:06:06,080 --> 00:06:10,320 Speaker 1: brand new findings that contradicts what's in most of my 95 00:06:10,360 --> 00:06:13,720 Speaker 1: old textbooks. Again, it was all about six to fifteen reps. 96 00:06:14,520 --> 00:06:17,000 Speaker 1: Now you can go and do more reps as long 97 00:06:17,000 --> 00:06:19,000 Speaker 1: as you fatigue the muscle. Now, if you're using three 98 00:06:19,000 --> 00:06:22,919 Speaker 1: pound dumbells, probably not going to fatigue in reps for 99 00:06:22,960 --> 00:06:26,359 Speaker 1: most people, if you're doing squats or you know, walking lunges. 100 00:06:27,720 --> 00:06:30,400 Speaker 1: But that's great news that you can do higher reps, 101 00:06:31,279 --> 00:06:35,839 Speaker 1: add some additional weight and bring the muscle to failure 102 00:06:35,839 --> 00:06:39,400 Speaker 1: and build muscle. So you can do it at home. 103 00:06:40,240 --> 00:06:46,039 Speaker 1: If you have dumbbells, kettle bells, maybe a barbell, you 104 00:06:46,120 --> 00:06:48,400 Speaker 1: do not have to go to the gym to achieve 105 00:06:48,920 --> 00:06:52,400 Speaker 1: any fitness goal. You can do it all at home. 106 00:06:53,320 --> 00:06:56,000 Speaker 1: You can do it all at home with limited weight. 107 00:06:56,600 --> 00:06:58,000 Speaker 1: This is a fit tip, So I'm not gonna go 108 00:06:58,040 --> 00:07:02,880 Speaker 1: on forever. If I were training this person three days 109 00:07:02,880 --> 00:07:06,360 Speaker 1: a week ideally, right, one is good, two is better. 110 00:07:06,560 --> 00:07:10,440 Speaker 1: Three is probably best for her goals because she wants 111 00:07:10,520 --> 00:07:12,840 Speaker 1: maximum high perch fase, she wants to build those glutes. 112 00:07:13,080 --> 00:07:21,960 Speaker 1: So Monday, Wednesday, Friday, we're hitting those legs, nonconsecutive days. Monday, Wednesday, Friday, Tuesday, Thursday, Saturday, 113 00:07:22,440 --> 00:07:25,400 Speaker 1: every other day we are hitting those legs, and we're 114 00:07:25,440 --> 00:07:29,560 Speaker 1: gonna do different exercises. We're not only going to overload 115 00:07:29,560 --> 00:07:33,880 Speaker 1: the muscles. We're going to add variation and topic for 116 00:07:33,920 --> 00:07:38,400 Speaker 1: another day. But three days a week, ideally, non consecutive 117 00:07:38,520 --> 00:07:42,840 Speaker 1: days variation. So what do we talk about, like volume, 118 00:07:42,960 --> 00:07:47,600 Speaker 1: high volume for her legs, step ups, lunges, all the 119 00:07:47,720 --> 00:07:51,040 Speaker 1: variations thereof. You know how many episodes have I done 120 00:07:51,040 --> 00:07:53,680 Speaker 1: about the power of the squad, the power of the launge. Why, 121 00:07:53,760 --> 00:07:56,040 Speaker 1: for this very reason, you can do them at home. 122 00:07:56,560 --> 00:08:01,160 Speaker 1: You can do an infinite number of variations, lateral lunges, 123 00:08:01,920 --> 00:08:06,560 Speaker 1: single leg, you're gonna throw in plyometrics as well. We 124 00:08:06,640 --> 00:08:11,560 Speaker 1: are going to just attack those glutes in every way possible. 125 00:08:12,200 --> 00:08:16,880 Speaker 1: And yes, you can do it at home with limited equipment. 126 00:08:17,560 --> 00:08:21,560 Speaker 1: So now it comes down to figuring out frequency. Just 127 00:08:21,640 --> 00:08:27,240 Speaker 1: gave you that number of exercises. You're gonna do a bunch. 128 00:08:27,760 --> 00:08:30,400 Speaker 1: You're gonna do a bunch because we truly want to 129 00:08:30,560 --> 00:08:34,280 Speaker 1: overload those muscle fibers, and you're gonna make sure you 130 00:08:34,320 --> 00:08:38,160 Speaker 1: get an adequate protein, and finally just gonna leave you 131 00:08:38,200 --> 00:08:41,920 Speaker 1: with It's genetics to have to leave you with that, 132 00:08:42,640 --> 00:08:45,800 Speaker 1: So don't get down on yourself. Ectomorph meso morphs endomorph 133 00:08:46,320 --> 00:08:51,160 Speaker 1: ectomorph Skinnier body types, tougher to build muscle. So so 134 00:08:51,240 --> 00:08:54,440 Speaker 1: often you look at those people on Instagram. They did 135 00:08:54,520 --> 00:08:58,520 Speaker 1: not achieve their bodies by doing the exercises they are doing. 136 00:08:58,880 --> 00:09:05,400 Speaker 1: Some did, many didn't. Many chose their parents correctly given 137 00:09:05,480 --> 00:09:09,120 Speaker 1: the goals they wanted for their body types. Does that 138 00:09:09,200 --> 00:09:16,000 Speaker 1: mean you can't make gains given your body type. Absolutely not, 139 00:09:16,120 --> 00:09:21,920 Speaker 1: of course you can. But just know that so many 140 00:09:21,920 --> 00:09:24,000 Speaker 1: of the images, so many of the people men and 141 00:09:24,040 --> 00:09:29,319 Speaker 1: women you see on social media did not achieve their 142 00:09:29,360 --> 00:09:34,920 Speaker 1: bodies necessarily by those workouts. So don't get down on yourself. 143 00:09:34,960 --> 00:09:40,360 Speaker 1: Give it time, be smart, be consistent, and you will 144 00:09:40,400 --> 00:09:44,760 Speaker 1: see change. So absolutely, short answer, great question. Can you 145 00:09:44,760 --> 00:09:50,040 Speaker 1: build muscle at home? Absolutely? I am living proof, as 146 00:09:50,040 --> 00:09:53,439 Speaker 1: are so many other people. Gyms are great. I make 147 00:09:53,480 --> 00:09:55,680 Speaker 1: the analogy they're like movie theaters, going the way of 148 00:09:55,720 --> 00:09:58,640 Speaker 1: movie theaters. I love going to the movie theater being 149 00:09:58,679 --> 00:10:02,840 Speaker 1: around people shared experience, but I watched most of my 150 00:10:02,880 --> 00:10:06,640 Speaker 1: content at home. Now, same thing with gems. I go 151 00:10:06,720 --> 00:10:10,199 Speaker 1: to the gym essentially when my kids are practicing hockey 152 00:10:10,480 --> 00:10:12,800 Speaker 1: because there's a gym attached to that same building. So 153 00:10:13,080 --> 00:10:14,839 Speaker 1: that's when I go and do the workouts that I'm 154 00:10:14,880 --> 00:10:18,280 Speaker 1: not craziest about. Gotta be there anyway, so I maximize 155 00:10:18,320 --> 00:10:22,640 Speaker 1: my time. But it's what we do outside the gym 156 00:10:22,720 --> 00:10:27,160 Speaker 1: at home and movement that is truly making the difference. 157 00:10:27,720 --> 00:10:30,199 Speaker 1: Awesome question. Thank you so much for asking it. Can 158 00:10:30,240 --> 00:10:33,240 Speaker 1: you build muscle at home? Can you build your gluts? 159 00:10:34,080 --> 00:10:42,040 Speaker 1: One yes, variation, consistency, protein, adding that additional weight, whether 160 00:10:42,040 --> 00:10:45,719 Speaker 1: it's kettle bells, dumbbells. You can get your hand on 161 00:10:45,760 --> 00:10:50,240 Speaker 1: a barbell awesome and some plates, but you can do 162 00:10:50,320 --> 00:10:54,480 Speaker 1: it with the kettlebells, the dumbbells and other things wait 163 00:10:54,679 --> 00:10:58,400 Speaker 1: vests as well. You just need to overload that muscle group. 164 00:10:58,720 --> 00:11:00,960 Speaker 1: Thank you for listening. Please please rate the show. If 165 00:11:00,960 --> 00:11:06,040 Speaker 1: you have not, please rate and subscribe, and again reach out. 166 00:11:06,440 --> 00:11:10,160 Speaker 1: I love these questions. They're awesome and there are no 167 00:11:10,360 --> 00:11:14,320 Speaker 1: dumb questions. There's absolutely not none when it comes to 168 00:11:14,360 --> 00:11:18,079 Speaker 1: fitness because of all the misinformation out there. So tom 169 00:11:18,200 --> 00:11:20,440 Speaker 1: h Fit is my Instagram as well as Twitter, tom 170 00:11:20,559 --> 00:11:24,959 Speaker 1: h Fit. This question came through Instagram, so reach out. Yes, 171 00:11:25,200 --> 00:11:27,120 Speaker 1: I read them all. May take me a little while 172 00:11:27,200 --> 00:11:32,040 Speaker 1: sometimes to respond, but each and every question we'll be answered. 173 00:11:33,400 --> 00:11:35,559 Speaker 1: So thank you for reaching out. Again, find a way 174 00:11:35,600 --> 00:11:38,040 Speaker 1: to reach out Fitness Disrupted dot com and go right 175 00:11:38,080 --> 00:11:41,960 Speaker 1: to the website. Email me through there and again. I 176 00:11:42,000 --> 00:11:45,880 Speaker 1: have one goal and I love what I do, and 177 00:11:45,960 --> 00:11:48,319 Speaker 1: that goal is to help you have your best life. 178 00:11:49,600 --> 00:11:52,360 Speaker 1: And we do that by looking at the latest information, 179 00:11:52,600 --> 00:11:56,720 Speaker 1: following the science, adding in the anecdotal, breaking it down, 180 00:11:56,800 --> 00:12:00,120 Speaker 1: and then finding what's gonna work for you, because is 181 00:12:00,160 --> 00:12:05,080 Speaker 1: no one way, but there is science and there's consistency 182 00:12:05,640 --> 00:12:08,600 Speaker 1: because we control three things how much we move what 183 00:12:08,679 --> 00:12:11,480 Speaker 1: we put into our mouths and our attitudes, and that 184 00:12:11,640 --> 00:12:15,559 Speaker 1: is awesome. I am Tom Holland. This is Fitness Disrupted. 185 00:12:16,400 --> 00:12:23,760 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 186 00:12:23,960 --> 00:12:27,720 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 187 00:12:27,760 --> 00:12:31,080 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 188 00:12:31,160 --> 00:12:32,520 Speaker 1: listen to your favorite shows.