How To Approach Your At Home Training To Actually Make Gains

Gyms are likely to be closed for at least 1-2 months. This is how I'd recommend adjusting your training with that new information in mind.

Watch my last video on At-Home training:
https://www.youtube.com/watch?v=-MRNjTr6xrE

Please visit these websites to stay up to date with COVID-19:
http://cdc.gov, http://who.int

Watch my most popular science videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr

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The coronavirus quarantine has caused most of us to change our workouts. In this video I am breaking down how beginners and early intermediates needs are slightly different than those of late intermediate and advanced lifters. Here are some key points for each:

Beginners - Early Intermediates:

Based on the research we have, even doing 1/9 of the training volume needed to build muscle is enough to maintain muscle. This tells us that doing SOMETHING that applies a tensile stimulus to the muscle is better than doing NOTHING. Train hard, be consistent and stay motivated, even when training at home. Follow the principles in my last at-home workout video: https://www.youtube.com/watch?v=-MRNjTr6xrE

Late Intermediate - Advanced:

Because more stimulus is required for progress, it makes sense that more stimulus will also be required for muscle maintenance in this group. This means that during the time of gym closure, maintaining muscle will be more difficult. Still even if muscle is lost, research on muscle memory tells us that it can be rebuilt quite quickly once regular training resumes. I have three pieces of advice here:

1. Consider investing in some basic gym equipment. If you've been thinking about building a garage gym or at home gym, this could be the chance to take some action on that.

2. Remain motivated and train hard! Even experienced lifters will be able to maintain muscle MUCH better by having a positive outlook than by giving up. Even if some strength loss occurs.

3. Enter a caloric surplus and then aim for body recomposition once gyms reopen.

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SOURCES:

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/23053130
https://www.ncbi.nlm.nih.gov/pubmed/21131862

MUSIC
‣ Epidemic Sound

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Видео How To Approach Your At Home Training To Actually Make Gains канала Jeff Nippard