How do you focus on bodybuilding with a home workout during a crisis? I am still living in an environment that is controlled by the coronavirus. But yet, know that bodybuilding with a home workout can be done quickly. The virus affects every aspect of my muscle gains journey, from the foods I eat to the exercises I perform.
Things are going to get worse before they get better. I live in Florida, and we are at the start of the curve. Walmart shelves are emptying. There were no eggs on the shelf this week at Walmart. When I went to Publix, a local grocery store, they had eggs, but they rationed them. You could only purchase one dozen eggs per person.
How the coronavirus is affecting my bodybuilding and home workout program
I tried to purchase 25-pound weight plates but could not find them. Most local stores like Walmart have sold out of many types of exercising equipment. I do have a bench, dumbbells, barbells, and 150 pounds of weight. Exercise is a catalyst for muscle gains, not the reason for muscle gains. Food and sleep are the reason for muscle gains. It is possible to build muscle with light weights or body weight.
Focus on form, rest, sets, and reps when you don’t have the equipment
The focus is not on weight because I do not have enough exercise equipment to challenge my body. My focus is on form, rest, sets, and reps. There is never one thing that is so decisive until it is the reason for building muscle or can prevent you from bodybuilding. On a totality, focus on exercise, food, and sleep.
On a microcosm, focus on weight, reps, rest, form, and sets for your workout. Exercise, food, and sleep have their microcosm. The key to bodybuilding is to threaten your body with tasks it barely can perform. I can do this without weights by slowing down each lift, focusing on each lift’s eccentric, concentric, and isometric portion.
You can also increase reps and sets to challenge your body. You can also perform the strenuous exercises first to fatigue your body and struggle through the easier exercises. For example, you can do deadlifts before curls.
This week I redid my complete workout program based upon my coronavirus lifestyle. I am home all day, so I have the time to work out more. What I did was schedule a day for each body part. I also rotated my body parts based on how they worked for the primary and secondary muscle groups.
For example, I did not put the chest and shoulders next to each other because the bench press works the chest and shoulders. What I did was work the chest on Tuesday and shoulders on Thursday. This primary and secondary rotation gave the appearance of a workout where there was a rest day between body parts.
Demographics: Age 52, Height 5-5, Weight 185 Pounds
How to make major adjustments for bodybuilding with a home workout
This week was the most significant change in my workout program to date. I suspect there are more changes to come as the coronavirus pandemic continues. As long as I don’t compromise my diet and sleep, I will be fine.
As I have said many times, sleep and food are both anabolic activities responsible for muscle gains and fat loss. Exercise is a catabolic exercise that breaks down muscle and stimulates muscle gains. The stimulation only works when the body has the food and rest it needs to promote muscle growth.
Therefore, I will use time and tension underweight to challenge my muscles and make adjustments as needed. Also, I may need to do 12 reps instead of 10 or 8 reps as my body gets used to this new workout program.
I can slow each lift down and stop at the bottom and top of each lift to challenge each muscle through the concentric, eccentric, and isometric portions of the lift. The word workout means to work the body outside of its resting position. Finally, I will use sweat and heavy breathing to gauge my level of intensity. If there is no pain, then there is no gain.
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