Home Training Methods: Improving Strength, Power and Hypertrophy Performance Attributes with Limited Equipment

by Kevin Mullins Jr, CSCS
Personal Training Quarterly May 2021
Vol 8, Issue 1


This article, tailored to individuals who do not have access to traditional equipment, will explore the exercise methods that less-impacted populations utilize during the shutdowns, and examine how those training effects can benefit strength-, power-, and hypertrophy-minded athletes.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

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1. Bogdanis, GC. Effects of physical activity and inactivity on muscle fatigue. Frontiers in Physiology 3: 142, 2012.

2. COVID-19 closure orders. Retrieved 2021 from https://ogletree. com/app/uploads/covid-19/COVID-19-Closure-and-Reopening- Orders.pdf?Version=7.

3. Grgic, J, Homolak, J, Mikulic, P, Botella, J, and Schoenfeld, BJ. Inducing hypertrophic effects of type I skeletal muscle fibers: A hypothetical role of time under load in resistance training aimed at muscular hypertrophy. Medicine Hypotheses 112: 40-42, 2018.

4. Nystoriak, MA, and Bhatnagar, A. Cardiovascular effects and benefits of exercise. Frontiers in Cardiovascular Medicine 5: 135, 2018.

5. Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research 31(12): 3508-3523, 2017.

6. Wilson, JM, Loenneke, JP, Jo, E, Wilson, GJ, Zourdos, MC, and Kim, JS. The effects of endurance, strength, and power training on muscle fiber type shifting. Journal of Strength Conditioning Research 26(6): 1724-1729, 2012.

7. Woodyard, C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga 4(2): 49-54, 2011.

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Kevin Mullins is the Director of Product Development for the St. James in Washington D.C. Mullins is the author of the book “Day by Day: The Persona ...

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