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Here are seven at-home workouts that require minimal equipment (just dumbbells or kettlebells, jump rope optional). It’s built around high-intensity functional movements — think bodyweight exercises, dumbbell work, cardio — scale for various fitness levels. ONE For Time: 21-15-9 Air Squats Push-ups Jumping Lunges (Optional: 50 double unders or 100 singles after each round) TWO EMOM x 12 (every minute on the minute): Minute 1: 10 Dumbbell Swings Minute 2: 10 Dumbbell Push Press Minute 3: 30s Hollow Hold 3 Rounds: 20 Russian Twists (each side) 10 V-ups 1 min Plank THREE 30–45 min walk, bike, hike, or yoga Mobility work: hips, shoulders, T-spine FOUR As Many Rounds As Possible in 12 Minutes: 10 Burpees 15 Dumbbell Snatches (alternating) 20 Sit-ups FIVE 3 Rounds For Time: 15 Dumbbell Deadlifts 12 Dumbbell Front Squats 9 Dumbbell Push Jerks *Rest 1 minute between rounds SIX 20-Minute AMRAP: 200m Run (or 30 seconds of high knees) 20 Air Squats 15 Push-ups 10 Dumbbell Rows (each arm) SEVEN – Rest or Stretch Optional: 20–30 min of light mobility (foam roll, stretch) There are a million different variations you could do- these are just 7 options if you're in a pinch!

How to Gain Muscle Mass: A Practical Guide for Lifters of All Levels Whether you're a beginner in the gym or someone looking to break through a plateau, building muscle mass requires more than just lifting heavy. It’s a science-backed combination of training, nutrition, rest, and consistency. In this guide, we’ll break down the key strategies you need to follow to gain lean muscle effectively and sustainably. 1. Prioritize Progressive Overload Muscles grow when they’re consistently challenged. Progressive overload means gradually increasing the demands you place on your muscles. You can do this by: * Increasing weight * Adding reps or rounds (sets) * Reducing rest time * Improving exercise form and range of motion 2. Train With the Right Volume and Frequency To stimulate muscle growth (hypertrophy), aim for 3–5 training sessions per week This volume allows sufficient stimulation for growth while giving your body time to recover. 3. Eat More (But Smartly) You can’t build muscle in a calorie deficit. To gain mass, you need a caloric surplus—consuming more calories than you burn. * Start with a 250–500 calorie surplus per day * Focus on protein-rich foods, healthy carbs, and good fats * Sample high-protein foods: chicken breast, lean beef, eggs, Greek yogurt, tofu, legumes, whey protein * Find a coach to help you in the nutrition department- on setup and accountability. 4. Track Your Progress Keep an eye on both your training and nutrition: * Record your workouts: sets, reps, weights * Take weekly progress photos * Track body weight (but don’t obsess—muscle is denser than fat) Tracking helps you make informed adjustments and stay motivated. 5. Prioritize Recovery and Sleep Muscle is built outside the gym—when you rest. Skimping on recovery can stall your gains. * Get 7–9 hours of quality sleep per night * Take rest days to allow muscles to repair and grow * Consider active recovery: light cardio, stretching, yoga Sleep is where muscle-building hormones like growth hormone and testosterone peak. Don’t underestimate its power. 6. Be Patient and Stay Consistent Muscle growth is a marathon, not a sprint. Visible changes may take weeks or even months, but every session and every meal contributes to your progress. * Set short- and long-term goals * Stay consistent with your workouts and meals * Don’t panic if the scale doesn’t move quickly—track strength gains and how your clothes fit Final Thoughts Gaining muscle mass is achievable for anyone with the right mindset and plan. Focus on lifting progressively, eating with intention, and recovering wisely. Avoid shortcuts or crash diets—build your body on solid, sustainable habits. Remember: The best time to start was yesterday. The second-best time is now.