Online training

Transformation through home schooling


Arriving in these almost 2 months at home locked up and not knowing if the sports centers will open their doors again in June, the question arises: can you improve your skills and achieve transformation through home training? I would […]

Arriving in these almost 2 months at home locked up and not knowing if the sports centers will open their doors again in June, the question arises: can you improve your skills and achieve transformation through home training?

I would like to approach this question from several points of view, since depending on the subject and context, the answer can be very different. I mean, if you are a subject that hasn’t trained before and you just started training when you train for the first time at home, we have an answer. If you are an individual who has previously worked in a gym or park with 6 to 12 months of experience, we will get a different answer. If you have been studying a subject for more than 12 months, we will get a different answer.

As you can see, again in this sector the answers continue to be addicted, and this is even something that even wants to give you the key to find the holy grail of learning, you cannot. Before I start talking about learning and diving in, I’m going to put up a small index of those that will touch on this topic:

  1. Variable physiological effects on progress
  2. Learning variables that affect progress
  3. Environment variables that affect progress
  4. Conclusions

I insist that if your idea is to tell you in this article whether you are going to get results or not, the answer is YES. But in order to achieve this result, I always advocate having prior knowledge that will allow you to lay the foundations and then build your result.

Physiological variables affecting progress

It should be noted that, as in any area, we can divide items in 3 parts:

  1. INITIATED: objects without any learning experience.
  2. INTERMEDIATE: Subjects with less than 12 months of training experience.
  3. ADVANCED: Subjects with over 12 months of training experience.

Since the latter group knows that if you have been training for more than 3 years, you will be seen as an EXPERT and the stimulus to which you must expose your muscles to achieve an adaptation far beyond home training with rubber bands.

Let’s do a quick overview of basic physiology. What does science tell us about incentives? You must understand that before any stimulus and regardless of the group in which you are located, the muscle goes through 3 phases: anxiety phase, resistance phase and adaptation phase (supercompensation) or fatigue (during training).

It is important that you know these 3 steps in detail because they will herald your transformation as you learn at home.

Alarm phase:

During the anxiety phase, your muscle detects a stimulus or Resistance to which you need to adapt in response to the survival state. In the case of an apparatus started with 4kg dumbbells without a previous workout for an exercise such as a curl of the bicep, your muscle will find a high stimulus. An intermediate object will need a load of about 6-8 kg to feel the same stimulus and an advanced object. Load 12-14 kg to adapt to another stimulus (weights are approximate and
cases are generalized, obviously this will depend on genetics and the subject’s adaptive response to stimuli, but an example is for contextualizing the general situation).

Resistance phase:

In the phase of resistance, your muscle will enter physiological and chemical processes in order to adapt to this stimulus or resistance as soon as possible, if this phenomenon recurs, we will call it muscle stress.

Adaptation phase:

If the stimulus is high enough to cause this stress on our muscles, but not exaggerated enough to get injured, we move on to the adaptation phase. But if the stimulus is very high and our muscle is not able to adapt, the phase of fatigue and can lead to injury or overtraining.

Before you think that the only way to stimulate your muscles for this phase of adaptation, which we always strive for, is load (weight), you are wrong. When I talk about incentives or resistance, a whole range of options open up. This will make us think about how “other factors” might interfere with this adaptation to ensure transformation through learning at home, let’s talk about it.

Learning variables that affect progress

Understanding that we strive for STIMULUS / RESISTANCE to achieve a positive adaptation that ultimately leads to a result that is an increase in muscle mass, let’s see what tools we have at our disposal to trigger this stimulus:

  • Amount of training. Refers to the total number of sets and reps we do during the same training.
  • Intensity. link to the load with which we work in training
  • Frequency. Refers to when we repeat a workout or muscle group for one week
  • Density. Refers to rest between exercises and sets.
 pirámide ejercicios weider

Let’s say the equation is: V + I + F + D = E + = Result. Each of these variables is related to each other, and there must be equilibrium for stimulus (E) to be positive (E +) and not negative (E-), as we are looking for a result. When I talk about balance, I mean that if the training volume is very high, the intensity should be adjusted to that volume (it may be very high or not), the frequency will depend on how large the volume is, and the density will depend the goal we are looking for. In other words, I’ll give you two very clear examples so you can see the difference between the Powerlifter and the Bodybuilder equation.


  • Large training volume + High intensity + High frequency + Very high density = E +

In this case, powerlifters tend to lift very high loads (intensity) and since they do not change in exercises (their exercises Bench, Deadlift, Squat) do a very large volume in the series for
These 3 exercises, the frequency is 3-4 times a week (depending on the programming) and the density is very high, as they rest 3-5 minutes before the ATP deposits are restored.


  • Bodybuilder: high volume + medium intensity +
    Low frequency + low density = E +

In the case of a bodybuilder, the volume of training is high and is distributed between different muscle groups, the intensity (load) This will be medium, since they work with loads that can go 8-12 repetitions, the frequency is low, since each day one or two muscle groups work in
week and the density is low with breaks 45-60 “.

How does this continue?

As you can see, depending on the goal, you will have this or that equation. In the case of powerlifters, their positive stimulus (E +) will gain strength, and in the case of bodybuilders, their E + will gain hypertrophy. And that brings us to the main question:. Can you progress and achieve transformation through home teaching? And if you’ve been careful so far, you might feel that there are variables in this equation that change as a result of the conclusion.

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