So, my at-home gym is getting an upgrade! I’m expanding on what I shared in my last video, and a lot has changed since then, especially with how I’m approaching my at-home training. It’s a new reality, and I want to keep you updated on how I’m adapting.
My previous video outlined four key principles for effective at-home training. Those principles remain crucial, and if you’re training at home, you should definitely follow them. Back then, many assumed gym closures would be short-lived. However, it’s looking more like months now. This has understandably caused some panic in the fitness community, with concerns about maintaining gains during extended at-home training.
My perspective on this depends on your training experience. I’d categorize lifters into two groups: beginners to early intermediates (0-2 years) and intermediate to advanced (3+ years).
For beginners and early intermediates, there’s less to worry about. Research shows that even after three weeks off, muscle loss is minimal and quickly regained. While current circumstances involve extended suboptimal training rather than complete cessation, a 2011 study showed that even reducing training volume to one-ninth of normal maintained muscle mass for eight months, while a control group doing nothing lost all their gains. Something is definitely better than nothing. Beginners might even continue progressing with at-home training, particularly by using unfamiliar stimuli, like challenging sets of 50-60 reps, which can trigger new muscle growth. So, there’s no need for doom and gloom if you’re in this group.
My advice for intermediate to advanced lifters is a bit different, which brings me to my gym equipment upgrade. I’m partnering with my friend Pat to get some essential gear. I’ll share my thoughts on strategies for those with 3+ years of training experience after we pick up the equipment.
We just got back from picking up the equipment! It’s exciting to have a new setup and a new challenge in adapting my workouts. It’s a minimalistic barbell and dumbbell setup, but I think it’s sufficient. If you’re following my program or another program that utilizes machines, adapting it to this basic setup should be fairly straightforward. I’ll share more insights as I go. We’re going to set it up and run through a leg-focused full-body workout, including deadlifts. I’ll share my recommendations for intermediate to advanced lifters during the workout.
The total cost was about $2,500, split between Pat and me. It includes a power rack, various dumbbells, and plates. While not top-of-the-line, it’s definitely adequate for our needs. We encountered a couple of minor issues: the cold Canadian weather (around 4 degrees Celsius) makes warming up crucial, and the 15-inch plates (compared to the standard 17.7 inches) create a slight deficit for deadlifts. We’ll need to elevate the plates a bit.
I’ve also decided to postpone pre-filmed gym videos until gyms reopen, including the Science Applied series. I’ll continue showcasing full-body workouts in my new home gym and provide at-home options for those without equipment. This seems most relevant given the current situation.
As mentioned, beginners and early intermediates shouldn’t worry too much about muscle loss. Consistent, challenging at-home training should be enough to maintain, if not build, muscle.
For more experienced lifters, accepting some strength loss might be necessary. Strength is highly specific, and maintaining it requires heavy lifting. Focus on hypertrophy with higher reps at home, and the strength will return quickly once regular lifting resumes.
My third piece of advice is to consider a caloric surplus. Accept some fat gain, but it will help prevent muscle loss. When you return to the gym, the muscle memory effect combined with a slight caloric deficit will create ideal conditions for body recomposition, enabling simultaneous fat loss and muscle gain, allowing you to reach and surpass your previous physique quickly.
So, that’s my current approach. Stay positive, train hard, and we’ll get through this.
