Home My Fitness Journey Muscle Growth Muscle Gain and Fitness Journey | Muscle Gains Week Ten

Muscle Gain and Fitness Journey | Muscle Gains Week Ten

Bodybuilding workout Muscle Gain Journey

This week April 12, 2020, my fitness journey was normalized. Like most people, I make decisions based on my past experiences. With limited weights and equipment, my focus was on my form, diet, and sleep. Subsequently, I am playing to my strengths and what I have at my disposal. Many people also read emotions affect workouts and muscle gains | muscle gains week 9.

Working from home, I have the time to focus on cooking and sleeping. Eating and sleeping are anabolic activities that build muscle and fat. Once the muscle is built from eating and sleeping, then it is an exercise that forms and shapes the muscle into an athletic appearance.

A diet plan based on protein and complex carbohydrates complete a muscle gain and fitness journey.

The focus was on protein and complex carbohydrates this week. I cooked spinach, bell pepper, garlic, and ginger side dish with olive oil for my carbs and fats. Also, I cooked shrimp, chicken, fish, eggs, and steak for my proteins and fats fitness. The focus was my immune system, the coronavirus, and taste.

I cooked most of my foods in olive oil for taste and healthy fats. Olive oil is 60 calories per tablespoon and an excellent source of healthy fats. Fats are loaded with calories, taste great, and make it easy to complete a diet. Protein is and will always be king for fitness when it comes to building muscles.

All my meals start with protein, then I focus on carbohydrates for my vitamins and minerals, and finally, I add my fats to make sure I am getting enough calories to build muscle. Many foods come with a mixture of proteins, carbohydrates, and fats like spinach and shrimp when cooked in olive oil.

How sleep impacts your muscle gains and fitness journey.

The beautiful thing about working at home is that I can always sleep in late or get a nap during the day. Sleep is essential for fitness and healthy hormones that build muscle. I try to get enough sleep, but I am very active, so it’s hard for me to lay down, let alone sleep. Sleep is the weakest part of my muscle gain journey.

The science says sleep builds muscle and increases your fitness more than working out, but my mind does not agree. I think my brain doesn’t agree because my muscles respond immediately to my workout, but that is because the workout is damaging my muscles, not building them.

The swell or pump I experience during an exercise is my body sending blood to the muscles to repair the damage that the workout caused. It is during sleep that my muscles grow to prevent the next workout from damaging them. If I do not sleep, my muscles can not grow.

What is the importance of a home workout for your muscle gains and fitness journey?

The workout is what I live for and what I base my fitness success on, even though my diet and sleep are more important. My workout starts the muscle growth process by damaging my body and forcing it to change. I have 150 pounds of weight, which is not enough weight for me in the gym, but at home, it is enough. I am taking advantage of my home workouts by focusing on form.

A lift has three parts – isometric, concentric, and eccentric. By slowing down the concentric and eccentric and extending the pause time on the isometric, I put more stress on my muscles for fitness. In particular, the concentric on push exercises is the push, and the pull is eccentric. Each exercise has two isometrics, one at the top of a lift and one at the bottom of a lift.

When I did bench press this week for fitness, I slowed down the concentric and eccentric and held the isometric for 5 seconds at the top and bottom of each lift. At the top of each lift, I made sure to flex the chest and arm muscles as I held the weight still. At the bottom of each lift, I made sure to keep the weight still, one inch from my chest. The same form can be applied to the pushup.


Demographics: Age 52, Height 5-5, Weight 185 Pounds


Lifts Sets x Reps
Squats 6 x 10
Lunges      6 x 10
Deadlifts           6 x 10
Treadmill Incline                 5 minutes


Lift                  Sets x Reps
Fly 6 x 10
Pushups     6 x 25  
Bench Press           6 x 10
Shadow Boxing fitness 5 minutes


Lift                         Sets x Reps
Barbell Row               6 x 10 
Dumbbell Row One Hand      6 x 10
Dumbbell Fly Rear Delt 6 x 10
Jump Rope for fitness 5 minutes


Lift                       Sets x Reps
Overhead Press                       6 x 10
Dumbbell Lateral Raise 6 x 10  
Dumbbell Front Raise 6 x 10
Treadmill                         20 minutes  


Lift                        Sets x Reps
Curls            6 x 10  
Dips         6 x 10  
Dumbbell Tricep Extension 6 x10
Treadmill for fitness 20 minutes

Traps & Stomach

Lift                        Sets x Reps
Barbell Shrug 6 x 10  
Lying Leg Raise 6 x 20  
Side Plank 6 x 2 minutes
Treadmill for fitness 20 minutes

When its best to not make adjustments on your muscle gain and fitness journey.

In conclusion, I do not intend to make any adjustments this week. Consequently, I need continuity at this point. Kids are not the only ones who need consistency. Consistency and compliance are essential while building muscle and fitness. Also, working out at home gives me a chance to focus on my form. When no one is looking, I can workout with less weight and perfect form that ultimately helps to develop more muscle. Check out: how to build muscles with a home workout | muscle gains week 11.