How to Build Muscle

But rest assured, there lies some humanity and good insight within, if you can find it.

OK but there is also neuroactivation - at any time your nervous system can "drive" about 30% of the fibres in a muscle. If you could achieve 100% neuroactivation you would be 3x stronger instantaneously - at the risk of as you say destroying connective tissue. But it is not "with ease", it is at great cost, so the body will only unlock this feature as a last resort.

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I. Initial Annoyance with Gym

a) The biggest barrier is building the willpower to get to the gym. I live in a snowy city, so I knew that heading to the gym would be torture in the winter.

b) Working full-time meant that the only times to head to the gym were before work (6-8) or after work. I wanted to match my exercise time to when I had the motivation.

c) Heading to the gym is a huge cost. If you do 4 sets, it might only be 20 minutes of actual lifting, an hour round trip to/from the gym, 20 minutes showering. I think mentally, you know that heading to the gym is a a huge time-sink, cluster of obligations that goes far beyond the actual lifting.

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II. the Home Gym - It was the obvious solution to the issues above. In addition, it's been a massive cost saving over the years. It's not a massive setup, here's what I have:

a) Bowflex Selecttech dumbbells - they adjust weights from 12.5 pounds to 52.5 pounds (there's a version that goes up to 90lbs too). You can do a lot of different exercises with them

b) Jump rope - a heavy leather rope, not a speed rope. It's incredible how fit you'll get from jumping for 15 straight minutes every other day. Plus it beats running because you can watch TV while you do it.

c) Two kettlebells

d) Resistance bands - these have been marginally useful, but they're also cheap and really portable. I bring them with me when I travel

e) interlocking floor mats - these protect the floor, but I've never dropped anything in nearly 8 years

f) a yoga mat - for situps

g) an Xbox - I'm not kidding. I would play Pro Evolution Soccer and Fallout 3 while doing situps.

h) Medicine ball - Don't get one. It's no fun unless you have someone to throw it to.

I researched different lifts using ExRx primarily using these two links:

* http://www.exrx.net/Lists/Directory.html

* http://www.exrx.net/Lists/WtMale.html

All of those items can be tucked away into a closet or under the bed. I stuck with that for the first four years of my home gym. Ultimately, I added two large pieces that increased the space taken up, but still don't dominate the room they're in:

* An adjustable bench that folds flat

* the Power Tower (that's really what it's called) - a station for chin-ups/pull-ups and Roman chair lifts

You won't be Instagram-huge, but you can get large muscles. It's a little underpowered for chest since it lacks a bench press, but you'll still have chest gains doing isometric dumbbell presses.

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Finally, this summer, I've lately found a ridiculously effective way to motivate myself to consistent exercise -- I only play video games while exercising. It's essentially a Pomodoro-style alternation between 8 minutes of playing, then lifting 10-15 reps of each exerise. It's incredible to realize that it only takes about 4 minutes to run through your exercises. I think people often spend the interval between sets agonizing about how tired they are and dreading the next set. Now, once I'm done lifting, I go straight to another mental task (video games) which feels like a reward for lifting. Once cycled through my exercises 4-6 times, I drink a protein shake, maybe play videogames for another hour, then continue with the rest of my day.

It sounds bizarre, but it's been a ten year progression to fit exercise as painless as possible. I wouldn't recommend this for beginners though. Exercise equipment isn't the sort of thing you want to buy lightly. Also, I had lifted a bit in high school, and consistently in college before starting the home gym. It's likely best to learn the basics first.