Hello and welcome to another solo episode of the ESG Fitness podcast.

This is another topic episode, hence why it's solo.

After the podcast I did on what to expect when you gain weight and how to build muscle,

which was episode 170, I think, so go back and listen to that one first, if you're

listening to this one. I mean, it'll still make sense, but this is kind of the follow-on from that.

So I had a few people ask me, what about the training side and how are you going to do that

from home? So today I want to cover the training side and in particular training at home during the

pandemic and still building muscle with minimal equipment.

And to do this, I'm going to walk you through what we know about the causes of muscle growth.

And this can get really sciencey.

And I kind of want to pre-cursed this, but this is as much as what we know at the moment.

And I'm going to actually, before we start,

I'm going to explain a little bit about the research first.

So there is quite a lot of individual variability in training responses.

And a person's response to training is way more individual than what a lot of people would think. So people often turn

their nose up at n equals one, which basically just means when people use anecdotal evidence. So

essentially saying, oh, this works for me, so it will work for you, which is essentially half of the fitness industry who follow

social media accounts of their favourite genetically gifted Instagram model, who could probably have

the worst programme in the world and still get results, or who always had amazing glutes but now conveniently sells a glute workout

and that they kind of have them despite the crappy workout they're selling, not because of

the crappy workout they're selling. So given the obvious drawbacks of this in terms of individual responses, it is better to look at research.

But there are also limitations here. So research does look at bigger groups of people.

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