• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023
Facebook X (Twitter) Instagram
Facebook X (Twitter) Instagram
TF Clark Fitness Magazine
Sunday, October 1
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Fitness & Muscle - The Best Ways to Get in Shape » Muscle Growth Journey » Limited Equipment – Build Muscle at Home on a Low Budget
Muscle Growth Journey

Limited Equipment – Build Muscle at Home on a Low Budget

Terry ClarkBy Terry ClarkMarch 22, 2020No Comments4 Mins Read
Limited Equipment - Build Muscle at Home on a Low Budget
Share
Facebook Twitter Reddit Telegram Pinterest Email

Assessment for week seven of my how to build muscle at home with limited equipment. My journey was fascinating. The elephant in the room was the coronavirus. Like most others, coronavirus has confined me to my house. The gyms are closed, and Covid limited my access to the needed equipment.

I have a bench, dumbbells, barbells, and 150 lbs. I just completed my strength and endurance training phase during week six. If you have been following my blog, you know I believe you have to get stronger to get bigger.

The Key –

So how do you build muscle at home with limited equipment? The key to building muscle is the diet, sleep, and the glycolytic energy pathway. Muscle gains happen by eating a calorie surplus focusing on protein, and a workout that places pressure on the glycolytic pathway. The glycolytic energy pathway is the energy source that tight muscles.

This energy pathway lasts about one minute and takes about one minute to replenish. Because of the time the glycolytic energy pathway lasts and replenishes, repetitions of 8 – 12, rest time of 30 seconds to 1 minute, and weight load of 70% of one repetition max are best.

Do not worry about the volume of weight while trying to build muscle at home with limited equipment. Make sure the weight is heavy enough for you to lift only 8 – 12 repetitions; this typically happens around 70% of your one-repetition max. Your sleep continues to be essential for rest and your hormone health. Do not discount the importance of hormones, food, especially testosterone, estrogen, and human growth hormones.

Demographics: Age 52, Height 5-5, Weight 181 lbs

Upper Body:

Lift and Weight Sets and Reps
Pushups Neutral Grip 20,10,10,10,10
Dumbbell Shoulder Press  40 10,10,10,10,10
Pushups Narrow Grip 10,10,10,10,10
Dumbbell Bicep Curl 40 10,10,10,10,10
Pushups Wide Grip 10,10,10,10,10

Lower Body

Lift and Weight Sets and Reps
Squats  100 10,10,10,10,10
Lunges  100 10,10,10,10,10
Front Squats 100 10,10,10,10,10
Deadlift 100 10,10,10,10,10
Back Row  100 10,10,10,10,10

Focus & Form –

The key to building muscle at home with limited equipment is to focus on form and range of motion for each lift. Concentric, eccentric, and isometric movements are crucial—the slower and deeper each lift, the better. The perfect pushup allows you to focus on form and gives you the extra depth to perform concentric and eccentric moves. Time under pressure works the muscle just as effectively as weight under pressure.

Typically perform squats parallel to the ground to save your knees, but while you are trying to build muscle at home with limited equipment, you can complete a full range squat. By slowly squatting down, holding for 10 seconds once you are parallel to the floor, continuing downward, slowly pressing up, holding for 10 seconds once you are parallel to the floor again, and continuing up, you can keep stress on the muscles and perform concentric, eccentric, and isometric lifts on each squat. At the three-fourths mark, I will revisit my measurement, which is week twelve.

Serious Adjustments –

How do you make serious adjustments to your workout? I had to make severe adjustments to build muscle at home with limited equipment; It is not ideal for me because of my age and experience level. Flexibility helps when you don’t have access to the gym or sustain an injury. Unfortunately, a lack of flexibility has sabotaged many diets and workout plans.

The Last Word on Building Muscle at Home on a Low Budget and Limited Equipment

I hope to continue to build muscle at home with limited equipment for two weeks or fewer and then get back to the gym for the rest of my muscle gain journey. Also, I may have to extend my journey for a couple of weeks to account for my time at home. I don’t know how my body will respond to my new reality. Diet and sleep (hormones) are the primary factors for muscle gains and fat loss. Exercise may not cause muscle gains, but the absence of exercise causes muscle loss.

Related Articles

  • Example of a Periodization Plan for an Amateur Bodybuilder
  • Bodybuilding – What to Focus on for a Home Workout
  • How Men Can Use Weightlifting For Better Weight Loss
  • What Is the Best Exercise Equipment for a Home Gym?
  • How to Lose Belly Fat Fast with Exercise and Diet
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Blogs Bodyweight Workout Gym Rat Home Workout Muscle
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleHome Workout – How to Use these 6 Exercises to Build Muscle
Next Article Food Hunger – How to Fight Cravings on a Diet
Terry Clark
  • Facebook
  • X (Twitter)
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023

Unleash Your Muscle Growth Power: How Quinoa Supercharges a Fitness Journey

September 27, 2023

The Muscle Growth Secret: Why You Need to Eat More Onions

September 27, 2023

Boosting Testosterone, Muscle Building, and Sexual Health with Oysters

September 24, 2023

Unleash Your Gym Potential: The Power of Gym Knee Sleeves for Support, Performance, and Protection

September 22, 2023
Add A Comment

Comments are closed.

Don't Miss

Cabbage: The Secret Weapon for Bodybuilders’ Success

By Terry ClarkOctober 1, 2023

When it comes to achieving peak performance in bodybuilding, your diet plays a pivotal role.…

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023

Calorie Dilution vs. Calorie Restriction: A Comprehensive Guide

September 28, 2023




Stay In Touch
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook X (Twitter) Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.

Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}
Ad Blocker Enabled!
Ad Blocker Enabled!
Our website is made possible by displaying online advertisements to our visitors. Please support us by disabling your Ad Blocker.