How do you grow bigger muscles during a speed home workout when you don’t have the weights? Speed or power can measure intensity. Your muscles do not know the difference between them.
Most home workouts do not have the equipment or the weights to match the gyms. The major obstacles standing in the way of your home workout are space and money. But that doesn’t mean you have to miss out on your fitness goals. What you lack in equipment, you can make up for with know-how. By changing your weightlifting approach from power to speed, you can get the same results.
A speed home workout built around a faster pace creates a level of intensity that you cannot match even at the gym.
Speed, like weights, places a lot of pressure on muscles and causes them to work at total capacity—the faster you move, the more muscle fiber you use. Speed and power use quick twitch muscles to generate energy. Most athletes who can run or swim fast are incredibly muscular. It takes muscles to perform work, and time, reps, sets, and weight measures work. When you change any of the four components, you also change the workload on the muscles.
Speeding up an exercise and shorting the rest time has the same effect as adding more weight. Muscle growth happened when you activated the glycolytic energy pathway. This pathway uses glycogen at the muscle cell to fuel a speed home workout. Thy glycolytic pathway is right between the ATP-CTP and oxidative pathways. It is the middle pathway that provides energy from 15 seconds to 2 minutes. By cutting down rest time, you prevent ATP-CTP from replenishing, which is a powerful energy source. Also, by finishing before 2 minutes, you avoid your body from switching to the oxidative energy pathway. When you stay in the middle using speed and short rest times, you reach the holy grail of muscle growth.
The perfect form allows you to make things more challenging no matter what you are doing.
All exercises use three distinct movements, which are concentric, eccentric, and isometric. By changing up your speed during each movement, you place even more stress on your muscles. For example, when performing the pushup, accelerate the pushup, decelerate the pushdown, and pause for a second at the bottom and top of the pushup. The change in speed will confuse the muscle and send it into shock. Your body can adapt to change, but it does not like sudden change. Exercises like the box jump and clap pushups get a quick response from your body because they use similar speed tactics. The deadlift and squat call for speed pushing up and control coming down.
The role a speed home workout plays in building bigger muscles.
Workouts don’t build bigger muscles. Your diet, sleep, and rest develop bigger muscles. A workout acts as a catalyst. It breaks muscles down and creates the climate for them to re-build bigger and stronger. A workout that stimulates muscle growth uses the glycolytic energy pathway. This pathway uses glycogen stored near the muscle to fuel the workout.
Besides using up the muscle’s energy, the speed home workout creates small fiber tears in the muscles that get repaired. Each person has a unique recovery time after a workout. While the sets, reps, and weight are significant, so is the rest time between sets and workouts. By understanding your body and performing the right amount of work, and getting the right amount of rest, you create the climate for bigger muscles.
But that is not the end of the story. Once your speed home workout creates the climate, you need protein and hormones to complete the process. The protein provides the material to build muscles, and hormones tell the cells what to do with the protein. Building muscle is not protein’s only job. It can make cells, enzymes, hormones and provide energy for the body. That is why hormones like testosterone are so important. Just because you eat protein does not mean your body will use it to build bigger muscles. Testosterone and other human growth hormones must tell the body to use protein for muscle growth.
The speed home workout and hormones give your body a reason to build muscle with protein. By placing stress on the muscles with speed or power, you can grow bigger muscles instead of storing body fat with the food you eat.
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