Muscle growth occurs when muscles face demands beyond routine activities. Progressive resistance, whether from heavy weights or lighter loads done frequently, leads to adaptation and increased strength. Home workouts with resistance bands or bodyweight exercises can be effective, especially for beginners, if done regularly. Gradually increasing the volume of training, such as by adding more repetitions, is crucial for improvement. However, bodyweight training can limit further gains for young, healthy individuals, indicating that gym-based resistance may be required for continued progress.
Muscles grow when we place a demand on them that isn't typical in our daily lives. If that demand is repeated often enough, the muscles adapt: getting stronger and, yes, larger.
You can build muscle at home, especially if you're a beginner, using resistance bands or just your own bodyweight press-ups, squats, dips, lunges two or more times a week.
The key to sustained improvement is gradually increasing training volume. You might start with a 5kg dumbbell, but progress by going from 10 to 15 to 20 reps a session.
Breen warns that for healthy young people, bodyweight training can become limiting if continued muscle and strength gains are the desired outcomes.
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