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Tips: Getting Started with Bodybuilding at Home

Whichever way you look at it: bodybuilding takes a lot of time. However, it is not necessary to purchase an expensive subscription for the gym, since you can also get started with various exercises at home.

In-house bodybuilding provides convenience and is relatively inexpensive. This way you work efficiently on your body! Read this blog and discover what you need for bodybuilding at home and which exercises and schedules you can use for that.

What do I need for bodybuilding at home?

Having the right equipment in the house is the key to success. You probably don't have rooms left for all your bodybuilding attributes, so buying complete machines is not an option. Moreover, it also requires a considerable budget. If you want to get started with machines, it is best to opt for a gym subscription. However, with good bodybuilding equipment at home, you will not be short of anything!

Your own bodyweight is already the first form of resistance, which you can use in many exercises. You can also easily and inexpensively get dumbbells and barbells at home. If you don't have room for a wide barbell, you can opt for an EZ bar.

And have you already thought about buying a weight bench? Then choose a model where you can easily adjust the backrest. If you have some extra space, you can choose to purchase a squat rack.

In particular, choose your dumbbells and plate weights carefully. For most exercises weights of 2.5 kg, 5 kg and 10 kg are sufficient. If you also want to be able to train larger muscle groups at home or if you already have more experience with bodybuilding, you can also opt for 20 kg. Take four plates of all weights, so that you can make all combinations.

Getting Started with Bodybuilding at Home

Take care of safety

Bodybuilding is a sport where safety is important. Because considerable weights are sometimes used and you want to prevent injuries, it is important to provide a safe environment at home as well. Therefore, only use materials that are intended and suitable for bodybuilding.

For example, a weight bench is a must-have. Getting started with a house-garden-and-kitchen bench is not at all wise if you take bodybuilding seriously. Also important is the fact that you often train alone at home.

So you can't help your fitness buddy to pick up that heavy barbell. Dumbbells are therefore very suitable for bodybuilding at home because they are a lot more manageable for many exercises.

Exercises for home

Now that you have the right materials, you can get started. Many of the well-known exercises can be performed at home. It is important that you perform the exercises with the correct technique.

In your own environment, there is no instructor or specialist in the field of bodybuilding, who will correct you or give you tips. Therefore, take the time to learn the technique of the exercise. After all, you can only achieve an optimal training result with the good technical execution of the exercises.

There are many exercises suitable to perform at home. A (non-exhaustive) list:

  • For the biceps, you can perform the (incline) dumbbell (hammer) curl, barbell curl or concentration curl. If you have a bar, you can also pull up at home.
  • You train leg muscles at home through well-known and excellent exercises such as the squat, the deadlift, and the lunge. You can perform these exercises in different ways. You target both your hamstrings and quadriceps.
  • Push-ups are good for the chest muscles. Then put your hands wide. Other good exercises for the chest muscles are the (inclined) dumbbell bench press and flyes.
  • Training abs at home, you can do that excellently on a mat. Other good exercises are crunches or leg raises with resistance from extra weights.
  • The back muscles are a relatively large muscle group. Good exercises for home bodybuilding are, for example, chin-ups and the dumbbell row with one arm.
  • Shoulder exercises include the dumbbell shoulder press, dumbbell side laterals, inclined dumbbell laterals, and the dumbbell (or barbell) front raises. The military press is also recommended. For the trapezius, for example, you perform barbell or dumbbell shrugs.
  • You train the triceps at home by performing different push-ups. Put your hands together to engage the triceps. The bench dip and the dumbbell extension (one-arm or two-arm) are also good exercises.

As you can see, you can perform many well-known exercises at home. Dumbbells are especially practical because you can easily handle and store them. With the right materials, you can go a long way.

Read carefully about the technique and about possible variations, so that your training sessions remain fun and challenging!

Scheme

Even if you are going to get started with bodybuilding at home, it is important to draw up a good schedule for it. You can't just do all the exercises at the same time. In any case, this does not yield the optimal (and therefore desired) results.

For example, if you train three times a week, you can train two (contrasting) muscle groups for each workout. Biceps with quadriceps, triceps with back muscles, abs with hamstrings, or some variation of this.

Also keep varying your schedule, so that your body always gets a new stimulus. Some tips for setting up your home bodybuilding schedule:

  • Build up the resistance (weight) regularly, but ensure that there are adequate incentives. Eight to 12 reps per set should provide maximum effort.
  • Choose a combination of muscle groups that do not work together to the maximum. Then there is no chance of overload.
  • Do the exercises for the larger muscle groups first, and then the exercises for the smaller muscle groups.
  • The same goes for compound exercises and isolation exercises: first compound, then isolation!
  • Also, plan enough rest days, pay sufficient attention to nutrition, and don't forget to schedule time for the warm-up and cool-down!
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