Hello everyone and welcome to Ben Kumba Radio. You're here with me Tom the usual co-host and today I'm going to do a very short podcast to just discuss home training, home exercise a little bit because I'm seeing a lot of people make a few mistakes, and while these mistakes aren't particularly serious, I know there are some people out there who are doing exercise at home because they feel like they want to continue the progress they were making in the gym or they want to avoid regression and I can see them

Making a few mistakes and the mistake is this now most of us know that when you're trying to build muscle or get strong in the gym, it's necessary for you to do a relatively heavy weight for a relatively decent amount of reps in order to get close enough to failure to create

a hypertroific response.

Hypertrophyic or hypertrophic response.

I'm not really sure how you're supposed to say that. But you want to lift relatively close to failure and you want to do so with heavy weights.

There are very few people who are going to the gym and doing 50 to 60 reps of one exercise and then going straight into 50 to 60 reps of another because we understand that if you're trying

to build muscle then it's not just about getting tired, it's about getting quality reps,

focusing on the contraction and all of these kinds of things. And yet usually what happens when people start training at home is that all of that

goes out of the window. People when they're trying to make press-ups harder or they're trying

to make pull-ups harder or doing something like that.

They basically try to do more of the reps, they try to do the reps faster and they try to get tired.

And of course, this is going to be beneficial to your health.

This is going to be beneficial to your health this is going to improve your

cardiovascular health it's going to be significantly better for you than

staying completely sedentary I'm not denying that for a second but what I do want

people to consider is that if you're trying to build muscle at home, or if you're trying to maintain muscle at home, you still need to be keeping the same principles of muscle growth that apply when you're in the gym. That is quality reps, quality muscular

contractions, taken to relatively close to failure. If you're trying to make

something like press-ups or sit-ups or inverted rows underneath the table which is what I've been doing harder

then the idea shouldn't be to just do more and more reps it should be to make

those reps more difficult and the easiest way to do that is with tempo. If you're

going to try and do press-ups to failure, slow them down. Pause at the bottom,

slow down the eccentric, so that's the lowering portion. Similarly if you do an upright

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