MARCH 2 02 1 T3 27In association with
Your muscle-building workout planhe first day in your home gym
can be intimidating. With so
many exercises and bits of
equipment to choose from, it’s
hard to know where to start. So, to help, here
are the key moves for dumbbells, barbells
and kettlebells that you need to know.
Weights workouts should be slightly more
nuanced than grabbing the nearest
dumbbells and churning out some half-
hearted biceps curls. There are better and far
more effective ways to build muscle.
The best way to maximise gains and
minimise time spent working out is to focuson compound exercises. Compound
exercises work multiple muscles at the same
time, which is great for improving muscle
coordination and for weight loss too. Not to
mention, working many muscles
simultaneously can also give your
metabolism a boost.
We have listed here the two most
important exercises for each piece of home
gym equipment and the best ways to
perform them correctly. With these effective
dumbbell, barbell and kettlebell exercises,
anyone can hit the ground running and start
building muscle fast.T
Words: DecathlonThese six essential resistance training moves are
what you need to power up your training in 2021
YOUR MUSCLE-
BUILDING WORKOUT
PLAN
ON SAFETY
Resistance training is great for muscle building and weight loss but it is not
without caveats. First and foremost, most types of resistance training involves
dangling heavy weights above your head or holding these weights in a position that
puts a lot of pressure in certain areas of the body. We recommend using smaller weights
until the body develops a certain degree of ‘muscle memory’ that will enable you to
maintain correct form, even when lifting heavier weights. Rushing the process will
result in injuries and not gains.